Yogurt ndi chinthu chomwe tonse timakonda kudya. Kuyambira mwana wamng'ono mpaka wamkulu, timazolowera kudya yogurt titadya kapena tikakhala ndi njala pang'ono. Anthu ena amadya yogurt m'malo mwa ayisikilimu. Koma kodi munayamba mwaganizapo ngati yogurt yokoma iyi ndi chakudya chongodya pang'ono, kapena kodi ili ndi phindu lamtengo wapatali pa thanzi lathu? Lero, tiyeni tikambirane za zinthu zobisika za yogurt iyi.
Choyamba, kodi yogurt ndi chiyani?
Mwachidule, yogurt ndi chakudya chopatsa thanzi kwambiri chopangidwa kuchokera ku mkaka. Kodi mukudziwa momwe amapangira? Mkaka umatenthedwa ndipo mtundu wapadera wa mabakiteriya omwe ndi othandiza m'thupi lathu amawonjezedwamo. Kenako chisakanizochi chimasiyidwa pa kutentha kwina kwa maola angapo. Kenako, mabakiteriya amaumitsa shuga mu mkaka, womwe ndi ``Lactose``` , ndikuwusandutsa ``Lactic acid``` . Njira imeneyi ndi yomwe imapangitsa mkaka kukhala wolimba ndipo imatipatsa kukoma kowawa kwa yogurt komwe timakudziwa bwino.
Njira imeneyi imapangitsa yogurt kukhala chakudya chopangidwa ndi mkaka osati chokha, komanso chakudya choviikidwa mu ufa. Ndi chakudya chodzaza ndi ma probiotics amoyo, omwe ndi othandiza kwambiri pa thanzi la m'mimba mwathu.
Tiyeni tiphunzire za zakudya zomwe zili mu yogurt.
Yogurt ndi gwero labwino la mapuloteni, calcium, ndi ma probiotics. Sikuti zimangotero zokha, komanso zimatipatsa mavitamini ndi michere ina yambiri yomwe ndi yofunika kwambiri m'thupi lathu.
| Mtundu wa chakudya | Ubwino wa thupi |
|---|---|
| Vitamini B12 | Zimathandiza kuti maselo a m'magazi ndi mitsempha yamagazi zikhale zathanzi. Zimateteza kuchepa kwa magazi m'thupi. |
| Kalisiyamu | Amalimbitsa mafupa ndi mano. Amateteza kufooka kwa mafupa. |
| Potaziyamu | Zimathandiza kulamulira kuthamanga kwa magazi. |
| Phosphorus | Chofunika kwambiri pa mafupa ndi mano abwino. |
| Ayodini | Chofunika kwambiri pakugwira ntchito bwino kwa chithokomiro komanso chitetezo chamthupi. |
Nazi zakudya zomwe zingagwiritsidwe ntchito pa kapu (pafupifupi magalamu 245) ya yogurt yopanda mafuta ambiri komanso yopanda shuga wowonjezera:
- Ma calories: Pafupifupi 154
- Mapuloteni: 13 magalamu
- Mafuta: 4 magalamu
- Chakudya: 17 magalamu
Chofunika kwambiri ndichakuti chikho cha yogurt chikwanire 40% ya zosowa zanu za tsiku ndi tsiku za calcium ndi pafupifupi 50% ya zosowa zanu za tsiku ndi tsiku za mchere, monga potaziyamu ndi phosphorous.
Tiyeni tiphunzire za mitundu ingapo ya yogurt.
Pali mitundu ingapo ya yogurt pamsika, iliyonse ili ndi kusiyana pang'ono.
- Yogurt Yachikhalidwe: Iyi ndi mtundu wofala kwambiri wa yogurt womwe tonse timaudziwa. Umapezeka m'mafuta osiyanasiyana, monga mkaka wopanda mafuta, wopanda mafuta ambiri, komanso mkaka wonse.
- Yogurt yachi Greek: Iyi tsopano ndi yotchuka kwambiri ku Sri Lanka. Imapangidwa pochotsa zinthu zina zamadzimadzi (whey) zomwe zili mu yogurt wamba. Chifukwa chake, yogurt yachi Greek ndi yokhuthala komanso yokoma kuposa yogurt wamba . Chofunika kwambiri, ili ndi mapuloteni pafupifupi kawiri kuposa yogurt wamba . Chifukwa chake, mumamva kukhuta ngakhale mutadya pang'ono. Kuchuluka kwa shuga ndi chakudya kumachepa.
- Kefir: Iyi ndi yogurt yomwe ingathe kumwedwa. Ndi gwero lamphamvu la ma probiotics kuposa yogurt wamba. Njira yophikira imachepetsa kuchuluka kwa lactose mmenemo. Chifukwa chake, ngakhale omwe ali ndi mavuto am'mimba atamwa mkaka (osalekerera lactose) nthawi zina amatha kugwiritsa ntchito kefir.
- Yogurt Yozizira: Njira yabwino kwambiri m'malo mwa ayisikilimu. Komabe, nthawi zambiri imakhala ndi shuga ndi zotsekemera . Chifukwa chake, ngakhale ingakhale ndi mafuta ochepa kuposa ayisikilimu, ingakhale ndi shuga wofanana. Chifukwa chake ndikofunikira kuwerenga chizindikirocho.
Ubwino waukulu pa thanzi la kudya yogurt
1. Kumathandiza thanzi la m'mimba komanso kugaya chakudya bwino
Yogurt ndi probiotic, kutanthauza kuti ili ndi mabakiteriya opindulitsa omwe amakhala m'matumbo athu.Bwenzi lenileni. Ma probiotic awa amathandiza kusunga mgwirizano pakati pa mabakiteriya abwino ndi oipa m'matumbo mwathu. Izi zimapangitsa kuti kugaya chakudya kukhale kosavuta, ndipo zimachepetsa zinthu monga kudzimbidwa ndi kupweteka m'mimba.
2. Kulimbitsa mafupa
Monga tafotokozera kale, yogurt ili ndi calcium ndi vitamini D wochuluka (ma yogurt ena amawonjezera vitamini D). Zonsezi ndizofunikira kwambiri polimbitsa mafupa athu. Kudya yogurt tsiku lililonse kungathandize kuchepetsa chiopsezo cha matenda a osteoporosis .
3. Zabwino pa thanzi la mtima
Kafukufuku wina wasonyeza kuti kudya zakudya monga Greek yogurt kungachepetse kuchuluka kwa cholesterol yoyipa ndi triglycerides m'magazi. Izi ndi mafuta omwe amasonkhana m'mitsempha yamagazi pakapita nthawi ndipo zimayambitsa matenda amtima. Chifukwa chake, yogurt ingathandize kuchepetsa chiopsezo cha matenda amtima pang'ono.
4. Kuchepetsa chiopsezo cha matenda a shuga
Kusanthula kwa kafukufuku wambiri kwasonyeza kuti anthu omwe amadya yogurt tsiku lililonse akhoza kukhala ndi chiopsezo chotsika ndi 14% chotenga matenda a shuga a mtundu wa 2. Ngakhale kuti chifukwa chenicheni cha izi chikufufuzidwabe, kugwirizana kwake ndi kwabwino kwambiri.
5. Kupewa matenda opatsirana m'mimba mwa akazi
Makamaka akazi omwe ali ndi matenda a shuga, ali ndi mwayi waukulu wopeza matenda a Candida (yisiti). Kafukufuku wina akusonyeza kuti kudya ma ounces 8 (pafupifupi chikho) cha yogurt ndi zakudya zamoyo tsiku lililonse kungachepetse chiopsezo cha matendawa.
Chofunika: Ngati mukuganiza kuti muli ndi matenda a yisiti, onetsetsani kuti mwaonana ndi dokotala wanu kuti akupatseni upangiri musanayese kudzichiza nokha.
6. Zimathandiza kuchepetsa thupi
Yogurt, makamaka yogati yachi Greek, ili ndi mapuloteni ambiri, kotero ngakhale pang'ono chabe ingakupangitseni kumva kukhuta, zomwe zingakuthandizeni kuchepetsa kudya kwambiri.
Kumbukirani zinthu izi posankha ndi kudya yogurt:
1. Samalani ndi shuga ndi mafuta: Sankhani yogurt wamba/wosasakaniza shuga komanso wopanda mafuta ambiri nthawi iliyonse yomwe zingatheke. Ma yogurt okometsera nthawi zambiri amakhala ndi shuga wambiri.
2. Yang'anani ngati pali mitundu yamoyo: Werengani mosamala chizindikiro cha yogurt. Yang'anani "mitundu yamoyo komanso yogwira ntchito" kapena mayina a mabakiteriya monga Lactobacillus kapena Bifidobacterium. Awa ndi omwe amatipatsa ubwino wa probiotic.
3. Pangani zokometsera zanu: Onjezani zokometsera zanu ku yogati yopanda shuga.
- Onjezani zipatso zatsopano zodulidwa (nthochi, mango, sitiroberi).
- Thirani ufa wa sinamoni pang'ono.
- Onjezani supuni imodzi ya ufa wa mbewu za fulakesi. Izi zikupatsaninso michere monga ulusi ndi omega-3.
4. Gwiritsani ntchito mu maphikidwe: Mutha kugwiritsa ntchito yogati m'malo mwa batala kapena mafuta pophika zinthu monga makeke ndi ma muffin. Muthanso kugwiritsa ntchito yogati yachi Greek m'malo mwa zosakaniza zina za saladi.
Kodi yogurt ndi yabwino kwa anthu omwe amavutika kumwa mkaka?
Ngati muli ndi vuto la lactose, muyenera kusamala mukamadya yogurt. Komabe, chifukwa chakuti lactose ina imasweka ndi mabakiteriya popanga yogurt, anthu ena sangakumane ndi mavuto omwewo monga momwe amachitira akamwa mkaka. Komabe, izi zitha kusiyana malinga ndi munthu. Ngati muli ndi nkhawa, lankhulani ndi dokotala wanu kaye kuti akupatseni upangiri.
Uthenga Wopita Nawo Kunyumba
- Yogurt si chakudya chokoma chokha, ndi chakudya chopatsa thanzi chokhala ndi mapuloteni ambiri, calcium, ndi ma probiotics.
- Mukamagula, nthawi zonse werengani chizindikirocho kuti musankhe yogati yopanda shuga wowonjezera, yokhala ndi mafuta ochepa, komanso yokhala ndi "zamoyo."
- Kudya yogurt tsiku lililonse kungathandize thanzi la m'mimba, mphamvu ya mafupa, komanso thanzi la mtima.
- M'malo mwa yogati yokometsera, ndi bwino kudya yogati yopanda shuga yokhala ndi zipatso zatsopano.
- Ngati muli ndi matenda aliwonse, ndi bwino kulankhula ndi dokotala wanu musanawonjezere yogati muzakudya zanu.
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