Yogurt ei hi taksa tan a tha tak tak em? (Health Benefits of Yogurt) Hemi chungchang hi chiang takin i hre chhuak ang u

Yogurt hi kan ei duh vek a ni. Naupang tê tê aṭanga puitling thlengin chaw ei kham emaw, rilṭâm tê tê kan ei lai emaw chuan yogurt kan ei ṭhin. Mi thenkhat phei chuan ice cream aiah yogurt an ei thin. Mahse, he yogurt tui tak hi chawhmeh mai mai a ni em, a nih loh leh kan taksa tan hriselna atana hlawkna hlu tak a nei tak tak em tih hi i ngaihtuah ngai em? Vawiin hian he yogurt hian a thil neih thup (hidden property) chungchang hi han sawi ila.

A hmasa berah chuan yogurt hi eng nge ni?

A awlsam zawngin sawi ila, yogurt hi bawnghnute atanga siam chaw tha tak a ni. A siam dan i hria em? Bawnghnute hi a lum a, kan taksa tana \angkai thei bacteria chi khat bik a dah tel bawk. Tichuan he mixture hi temperature engemaw zat ah darkar engemaw zat dah a ni. Tichuan, bacteria chuan hnute chhunga sugar awm chu a ferment a, chu chu ``Lactose`` a ni a, ``Lactic acid`` ah a chantir ta a ni. Chutiang kalphung chuan bawnghnute chu a ti hrual a, kan hriat lar tak yogurt thlum thlum tak min pe bawk.

Hetiang hian yogurt hi bawnghnute atanga siam mai ni lovin, chaw hmin (fermented food) a ni ta a ni. It is also a food full of live probiotics , kan gut hriselna atan a hlawkpui hle.

Yogurt-a nutrition awm dan i zir dawn teh ang.

Yogurt hian protein, calcium, leh probiotics te a pe tha hle. Chu mai ni lovin, kan taksa tana pawimawh vitamin leh mineral dang tam tak min pe bawk.

Hengte hi yogurt pangngai, thau tlem tak, sugar dah tel loh cup khat (gram 245 vel) atana nutritional value te chu a ni:

• Calorie: 154 vel a ni
• Protein: gram 13 a ni
• Thau: Gram 4 a ni
• Carbohydrates: gram 17 a ni

Yogurt chi hrang hrang i zir dawn teh ang.

Yogurt chi hrang hrang market-ah a awm a, a danglamna tlem a awm.

• Traditional Yogurt: Hei hi kan hriat vek a ni. Fat level hrang hrang a awm a, chu chu non-fat, low-fat, leh whole-milk te hi a ni.
• Greek Yogurt: Tunah chuan Sri Lanka ramah chuan hei hi a lar hle. Yogurt pangngaia awm extra liquid parts (whey) te chu paih chhuakin siam a ni. Chuvangin, Greek yogurt hi yogurt pangngai aiin a thick zawk a, a creamier bawk . A pawimawh ber chu, yogurt pangngai aiin a let hnih velin protein a nei a ni . Chuvang chuan chaw tlem i ei hnuah pawh i chawl tih i hria. Sugar leh carbohydrates pawh a tlem hle.
• Kefir: Hei hi in tur yogurt a ni. Yogurt pangngai aiin probiotics source chak zawk a ni. Fermentation process hian a chhunga lactose awm zat a tihtlem phah a ni. Chuvangin bawnghnute in hnua pum lama harsatna nei (lactose intolerant) te pawhin a chang chuan kefir hi an hmang thei a ni.
• Frozen Yogurt: Ice cream ai chuan a tha hle. Mahse, sugar leh sweeteners a dah tel fo . Chuvangin, ice cream aiin thau a nei tlem zawk mai thei a, mahse, chutiang zat chu sugar a nei thei bawk. Chuvangin label chhiar a pawimawh.

Yogurt ei hian hriselna atana a thatna ber berte

1. Gut health leh digestion a titha

Yogurt hi probiotic a ni a, chu chu kan intestines-a awm bacteria \angkai tak tak a pai tihna a ni.Thian dik tak a ni. Heng probiotics te hian kan gut chhunga bacteria tha leh tha lo te inthlauhna a awm theih nan a pui thin. Hei hian chaw ei a ti awlsam a, pum na leh pum na ang chi thil a ti tlem thei bawk.

2. Ruh tichaktu

Kan sawi tawh ang khan yogurt hian calcium leh vitamin D a pai tam hle (yogurt thenkhatah chuan vitamin D dah tel a ni). Heng pahnih hi kan ruh tihchak nan a pawimawh hle. Nitin yogurt ei hian ruh natna hlauhawmna a ti tlem thei a ni .

3. Lung hriselna atan a tha

Zirna thenkhatah chuan Greek yogurt ang chi ei hian thisenah cholesterol tha lo leh triglycerides level a tihniam thei tih hmuhchhuah a ni. Heng thau te hi hun kal zelah thisen kalna kawng hrang hrangah a lo pungkhawm a, thinlung natna a thlen thin. Chuvangin, yogurt hian thinlung natna hlauhawmna chu eng emaw chen chu a tihziaawm thei a ni.

4. Zunthlum vei theihna tihziaawmna

Zirna lian engemaw zat zirchiannaah chuan nitin yogurt ei thinte hian type 2 diabetes vei theihna chance 14% in an nei tlem zawk thei tih hmuhchhuah a ni. Hei hi a chhan dik tak chu chhui chian a la nih laiin, pawl lam chuan a tha hle.

5. Hmeichhia vaginal infection laka invenna

A bik takin zunthlum vei hmeichhiate hian Candida (yeast) natna an vei tam zawk. Research thenkhat chuan nitin live culture nena yogurt ounces 8 (cup khat vel) ei hian heng natna hrik kai theihna a ti tlem thei niin an sawi.

6. Weight control naah a pui

Yogurt, a bik takin Greek yogurt hian protein a pai tam hle a, chuvangin a tlem berah pawh i chaw ei tam thei a, chu chuan i ei tam lutuk chu a thunun thei a ni.

Yogurt thlan leh ei hunah hengte hi hre reng ang che:

1. Sugar leh thau lakah fimkhur rawh: A theih phawt chuan plain/unsweetened leh low-fat yogurt thlang rawh. Flavoured yogurt hian sugar a pai tam fo thin.

2. Live cultures a awm leh awm loh enfiah: Yogurt label hi ngun takin chhiar la. "Live and active cultures" emaw, Lactobacillus emaw Bifidobacterium ang chi bacteria hming emaw zawng rawh. Hengte hi probiotic hlawkna min petu te an ni.

3. I duh duh siam rawh: Yogurt thlum lohah hian i duh duh dah tel bawk ang che.

• Thei thar hmin (banana, mango, strawberry) thenkhat dah la.
• Cinnamon powder tlem te te chu theh la.
• Flaxseed powder teaspoon khat dah la. Hei hian fiber leh omega-3 ang chi nutrients a pe bawk ang che.

4. Recipe-ah hmang rawh: Cake leh muffin ang chi thil siam dawnin butter emaw oil emaw thenkhat aiah yogurt i hmang thei. Salad dressing thenkhat aiah Greek yogurt pawh i hmang thei bawk.

Bawnghnute in harsatna nei tan yogurt hi a tha em?

Lactose intolerance i neih chuan yogurt i ei dawnin i fimkhur tur a ni. Mahse, lactose thenkhat chu yogurt siamnaah bacteria-in a tihchhiat avangin mi thenkhat chuan bawnghnute in hnua an harsatna ang kha an tawk lo mai thei. Mahse, hei hi mi tin a inang lo thei. Thil ngaihtuah tur i neih chuan doctor nen thurawn la hmasa phawt ang che.