Patinoti yogati, tose tinoida, handiti? Ichi chikafu chinonaka kwazvo chinodiwa nevana nevakuru. Asi wakambonzwa nezve 'Greek Yogurt' here? Iyi yogati yechiGiriki, yakakora zvishoma uye ine kirimu kupfuura yogati yenguva dzose, ine kunaka kwakanyanya uye mhando. Nhasi, inozivikanwa zvikuru pasi rese. Ngationei mabhenefiti ayo kumuviri wedu uye kuti yakasiyana sei neyogati yenguva dzose.
Chii chinonzi Greek Yogurt?
Zvichitaurwa zviri nyore, yogati yechiGiriki inogadzirwa nekusefa chikamu chemvura chiri muyogati yenguva dzose, chinonzi 'whey'. Funga nezvazvo sekunge kuisa yogati mujira worega mvura ichibuda. Kana yasefa nenzira iyi, tinowana yogati yakakora uye yakakora . Nekuda kwemaitiro aya , huwandu hweprotein neprobiotics muyogati yechiGiriki hwakakwira zvakanyanya kupfuura muyogati yenguva dzose.
Yogati iyi yakakora ine mapuroteni akawanda inogona kuwedzerwa muzvikafu zvinotapira pamwe nezvinonaka zvine kunaka kwakawedzerwa. Kana kuti unogona kungoidya isina kubikwa.
Yogati yenguva dzose here? Yogati yechiGiriki here? Ndeipi yakanyanya kunaka?
Kuti unzwisise musiyano uripo pakati pezviviri izvi, ona tafura iyi.
| Hunhu | Yogati yechiGiriki | Yogati Yenguva Dzose |
|---|---|---|
| Chitarisiko uye ukobvu | Gobvu kwazvo uye rakakora. | Haina kukora zvakanyanya uye yakapfava. |
| Hunhu hwemapuroteni | Zvakanyanya kukwira (dzimwe nguva zvakapetwa kaviri). Izvi zvinoderedza nzara uye zvinokuchengetedza wakaguta kwenguva yakareba. | Mapuroteni aripo akaderera. |
| Shuga nemakabhohaidhiretsi | Kazhinji shuga shoma nemakabhohaidhiretsi. | Inogona kunge iine shuga nemakabhohaidhiretsi akawanda kupfuura yogati yeGreek. |
Mabhenefiti ehutano eGreek yogurt
Mavhitamini, zvicherwa, uye mapurobiotics anowanikwa muGreek yogurt zvinopa mabhenefiti akawanda akakosha kuhutano hwedu.
Inosimbisa mapfupa
Yogati yeGreek chikafu chine calcium yakawanda. Unoziva kukosha kwecalcium kuchengetedza mapfupa edu akasimba. Kutaura zvazviri, calcium ndiyo mineral yakawanda mumuviri wedu. Kuwana calcium yakakwana kunogona kubatsira kudzivirira zvirwere zvakaita se osteoporosis zvinoitika patinokura. Izvi zvinoreva kuti mapfupa anoshaya simba uye anotyoka nyore nyore.
Kurerutsira kugaya chikafu
Iyi ndiyo pundutso huru inozikanwa nevanhu vazhinji. Yogati yechiGreek chikafu chinobatsira muviri . Izvi zvinoreva kuti inogadzirwa nemabhakitiriya mapenyu anobatsira muviri wedu. Kana mabhakitiriya aya akanaka akapinda muura hwedu, anobatsira mabhakitiriya akanaka aripo kare. Nekuda kweizvozvo, mashandiro emudumbu anovandudzika. Izvi zvinogona zvakare kuva mhinduro yakanaka kumatambudziko akadai sekuvimbiwa.
Kuvandudza hutano hwemwoyo
Ongororo dzakaratidza kuti kudya Greek yogurt nguva dzose kunogona kuderedza huwandu hwecholesterol yakaipa uye triglycerides muropa. Aya ndiwo mafuta ayo, nekufamba kwenguva, anoungana mutsinga dzedu dzeropa, odziomesa uye odzivhara, zvichikonzera chirwere chemwoyo. Saka, nekubatsira kudzora cholesterol, Greek yogurt inogona kubatsira kuderedza njodzi yechirwere chemwoyo.
Kuderedza njodzi yekurwara nechirwere cheshuga
Ongororo yakaitwa munguva pfupi yapfuura yezvidzidzo gumi nerimwe yakawana kuti kudya yogati yeGreek kunogona kuderedza njodzi yekubatwa nechirwere cheshuga cherudzi rwechipiri neinenge 14%. Kunyangwe chikonzero chaicho cheizvi chichiri kuongororwa, humbowo hwekubatana uku hwakanaka kwazvo.
Zvinogona kubatsira kudzivirira hutachiona hwepanhengo yemukadzi
Imwe tsvakiridzo inoratidza kuti mapurobiotic ari muyogati anogonawo kubatsira kudzivirira hutachiona hweCandida ( mbiriso), hunowanikwa muvakadzi. Dambudziko iri rinowanzoitika muvakadzi vane chirwere cheshuga.
Asi yeuka, kana uchifunga kuti une chirwere chembiriso, iva nechokwadi chekuona chiremba wako kuti akupe mazano usati washandisa chero mushonga.
Zvakanakira zvekudya zveGreek yogurt
Yogati yeGreek itsime reayodini, iyo inokosha pakushanda zvakanaka kwegland redu re thyroid uye masoja emuviri.Chikafu chakapfuma.
Mukuwedzera, izvi zvinowanikwawo kakawanda:
- Vhitamini A
- Vhitamini B12
- Karusiyamu
- Potassium
- Fosforasi
Zvinovaka muviri mukapu yeyogati yeGreek isina mafuta (2% mafuta)
| Zvinovaka Muviri | Saizi |
|---|---|
| Macalorie | 150 |
| Mapuroteni | magiramu gumi nemapfumbamwe |
| Mafuta | magiramu mashanu |
| Makabhohaidhiretsi | magiramu mapfumbamwe |
| Shuga | magiramu mapfumbamwe |
Ungawedzera sei yogati yeGreek mukudya kwako?
Yogati yechiGiriki ine kunaka kwakasimba zvishoma pane yogati yenguva dzose. Nekuda kwekuita kwekusvina, ine kunaka kwakaviriswa zvishoma.
Saka, yogati yechiGiriki isina chinhu inogona kushandiswa kukora zvinhu zvakaita senyama nehove, kugadzira masosi, uye kutsiva kirimu inonaka.
Uyewo, unogona kuwedzera zvinhu zvakaita seuchi nemichero wozvidya panguva yekudya kwemangwanani kana sedhizeti rinonaka.
Heano mamwe mazano aungaedzawo:
- Idya yogati yechiGiriki neuchi hushoma panguva yekudya kwemangwanani.
- Shandisa panzvimbo pekrimu yakakora.
- Shandisa kugadzira masosi ane creamier.
- Wedzera izvi paunenge uchigadzira sipinachi.
- Gadzira muto wechiGiriki weTzatziki.
Ramba uchifunga zvinhu izvi paunenge uchitenga uye uchidya yogati.
1. Verenga chinyorwa:Paunenge uchitenga yogati, tarisa pane label kuti uone kuti ine shuga yakawanda sei uye mafuta akawanda. Kunyangwe ikati "mafuta mashoma" kana "asiri mafuta," dzimwe nguva inogona kunge iine shuga yakawanda yakawedzerwa.
2. Tarisa kana yogati yakati "mhuka dzinorarama uye dzinoshanda." Apa ndipo patinowana mabhenefiti eprobiotic.
3. Fungawo nezvevhitamini D: Vhitamini D inokosha kuti muviri utore calcium zvakanaka. Mamwe mayogati ane vhitamini D yakawedzerwa. Zvakanaka kutarisa pane label wosarudza ine vhitamini D.
4. Gadzira yogati yako wega: Unogona kuwedzera zvinhu zvaunofarira kune yogati yeGreek isina kurongeka kuti inakidze.
- Gadzira 'yogati yestrawberry cream' nekuwedzera mastrawberry akachekwa uye vanilla shoma.
- Gadzira 'Pina Colada Yogurt' nekuwedzera zvidimbu zvishoma zvepineapple zvakabikwa mugaba pamwe neupfu hushoma hwekokonati.
- Gadzira 'mochachino yogurt' nekofi shoma uye manyuchi echokoreti.
Chinhu chinonyanya kukosha ndechekuti kana uine allergies kumukaka kana zvigadzirwa zvemukaka, kureva kuti, kana uine chirwere chakadai sekusawirirana nelactose , unofanira kudzivisa zvigadzirwa zvemukaka, kusanganisira yogati. Zvakare, hazvikurudzirwi kudya yogati dzine flavour yakawanda uye shuga nguva dzose.
Mharidzo Yekuenda Nayo Kumba
- Yogati yechiGiriki chikafu chakakora uye chine mapuroteni akawanda kupfuura yogati yenguva dzose.
- Izvi zvinobatsira zvikuru pamapfupa, kugaya chikafu, uye hutano hwemwoyo.
- Inogona kushandiswa panzvimbo pezvinhu zvinotapira pamwe chete nezvikafu zvinonaka.
- Paunenge uchitenga yogati, gara uchiverenga zviri papepa uye ziva zviri mushuga nemafuta.
- Yogati yeGreek haina kukodzera kana uine allergy yemukaka.
- Zvakakosha kubvunza chiremba wako usati wachinja kudya kwako kana paine dambudziko rehutano kana uine zviratidzo.
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