Kudya yogati kwakanaka here mumuviri? (Zvakanakira Yogati pahutano) Ngationei chokwadi nezvenyaya iyi

Yogurt chinhu chatinofarira kudya tese. Kubva pakuva mwana mudiki kusvika pakuva mukuru, takajaira kudya yogati mushure mekudya kana patinenge tiine nzara. Vamwe vanhu vanotodya yogati panzvimbo peayisikirimu. Asi wakambofunga here kana yogati iyi inonaka ingori chikafu chekudya, kana kuti ine mabhenefiti akakosha pahutano hwemuviri wedu? Nhasi, ngatitaurei nezvezvinhu zvakavanzika zveyogati iyi.

Kutanga, chii chinonzi yogati?

Zvichitaurwa zviri nyore, yogati chikafu chine hutano chakagadzirwa nemukaka. Unoziva here kuti chinogadzirwa sei? Mukaka unodziiswa uye mhando yakakosha yemabhakitiriya anobatsira muviri wedu inowedzerwa pairi. Zvadaro musanganiswa uyu unosiyiwa patembiricha yakati kwemaawa akati wandei. Zvadaro, mabhakitiriya anovirisa shuga iri mumukaka, inova "Lactose" , uye anoishandura kuita "Lactic acid" . Maitiro iwayo ndiwo anoita kuti mukaka uome uye anotipa kuravira kwakakora kweyogati kwatinoziva.

Maitiro aya anoita kuti yogati isangova chikafu chemukaka chete, asi chikafu chakaviriswa. Ichi chikafu chizere nema probiotics mhenyu, ayo anobatsira zvikuru pahutano hwedumbu redu.

Ngatidzidzei nezvekudya kuri muyogati.

Yogurt inzvimbo yakanaka yemapuroteni, calcium, uye mapuroteni. Kwete izvozvo chete, asi inotipawo mamwe mavitamini nemaminerari akawanda akakosha kumiviri yedu.

Heano hutano hwekapu (inenge 245 gramu) yeyogati isina mafuta akawanda isina shuga yakawedzerwa:

• Macalorie: Anenge 154
• Mapuroteni: 13 magiramu
• Mafuta: 4 magiramu
• Makabhohaidhiretsi: 17 magiramu

Ngatidzidzei nezvemhando dzakasiyana dzeyogati.

Kune mhando dzakasiyana dzeyogati dziri pamusika, imwe neimwe ine musiyano mudiki.

• Yogurt Yechinyakare: Iyi ndiyo mhando yeyogurt yatinonyanya kuziva. Inowanikwa mumafuta akasiyana-siyana, akadai seasina mafuta, asina mafuta akawanda, uye mukaka wose.
• Yogurt yeGreek: Iyi yava kufarirwa zvikuru muSri Lanka. Inogadzirwa nekubvisa zvikamu zvemvura (whey) zviri muyogurt yenguva dzose. Saka, yogurt yeGreek yakakora uye ine kirimu kupfuura yogurt yenguva dzose . Chinonyanya kukosha ndechekuti ine mapuroteni akapetwa kaviri pane yogurt yenguva dzose . Saka, unonzwa wakaguta kunyangwe mushure mekudya zvishoma. Huwandu hweshuga nemakabhohaidhiretsi hwakadererawo.
• Kefir: Iyi yogati inonwiwa. Inobva mapurobiotics ane simba kupfuura yogati yenguva dzose. Maitiro ekuvirisa anoderedza huwandu hwelactose mairi. Saka, kunyange avo vane matambudziko emudumbu mushure mekunwa mukaka (lactose isingagoni kushivirira) vanogona dzimwe nguva kushandisa kefir.
• Yogati Yakaomeswa Nechando: Imwe nzira yakanaka yekusarudza ice cream. Zvisinei, inowanzo wedzera shuga nezvimwe zvinotapira . Saka, kunyange zvazvo ingave nemafuta mashoma pane ice cream, inogona kuva nehuwandu hwakaenzana hweshuga. Saka zvakakosha kuverenga zviri pachinyorwa.

Mabhenefiti makuru ekudya yogati pahutano

1. Inovandudza hutano hwematumbu nekugaya chikafu

Yogurt iprobiotic, zvichireva kuti ine mabhakitiriya anobatsira anogara mudumbu redu.Shamwari yechokwadi. Mapurobiotic aya anobatsira kuchengetedza chiyero pakati pemabhakitiriya akanaka neakaipa ari mudumbu medu. Izvi zvinoita kuti kugaya chikafu kuve nyore, uye zvinogona kuderedza zvinhu zvakaita sekuzvimba uye kurwadziwa mudumbu.

2. Kusimbisa mapfupa

Sezvatakambokurukura, yogati yakapfuma mucalcium nevhitamini D (mamwe mayogati ane vhitamini D yakawedzerwa). Zvese izvi zvakakosha pakusimbisa mapfupa edu. Kudya yogati zuva nezuva kunogona kuderedza njodzi ye osteoporosis .

3. Yakanaka pahutano hwemwoyo

Dzimwe ongororo dzakaratidza kuti kudya chikafu chakaita seGreek yogurt kunogona kuderedza huwandu hwecholesterol yakaipa uye triglycerides muropa. Aya ndiwo mafuta anoungana mutsinga dzeropa nekufamba kwenguva uye anokonzera chirwere chemwoyo. Saka, yogurt inogona kubatsira kuderedza njodzi yechirwere chemwoyo kusvika pamwero wakati.

4. Kuderedza njodzi yekubatwa nechirwere cheshuga

Ongororo yezvidzidzo zvakawanda zvakati wandei yakaratidza kuti vanhu vanodya yogati zuva nezuva vanogona kunge vaine mukana wakaderera we14% wekuva nechirwere cheshuga cherudzi rwechipiri . Kunyange hazvo chikonzero chaicho cheizvi chichiri kuferefetwa, hukama hwacho hwakanaka kwazvo.

5. Kudzivirira hutachiona hwepanhengo dzemukadzi

Vakadzi vane chirwere cheshuga, kunyanya, vane mukana mukuru wekuwana hutachiona hweCandida (mbiriso). Imwe tsvakurudzo inoratidza kuti kudya maounces masere (anenge kapu imwe chete) yeyogati ine zvirimwa zvipenyu zuva nezuva kunogona kuderedza njodzi yehutachiona uhu.

6. Inobatsira pakudzora uremu

Yogurt, kunyanya yogati yeGreek, ine mapuroteni akawanda, saka kunyangwe chidimbu chidiki chinogona kuita kuti unzwe wakaguta, izvo zvinogona kukubatsira kudzora kudya kwako zvakanyanya.

Rangarira zvinhu izvi pakusarudza uye kudya yogati:

1. Chenjerera shuga nemafuta: Sarudza yogati isina shuga yakawanda uye isina mafuta akawanda pese pazvinogoneka. Yogati dzine flavour dzinowanzova neshuga yakawanda.

2. Tarisa kana paine mhuka dziri mhenyu: Verenga yogurt label nokungwarira. Tsvaga "mhuka dziri mhenyu uye dzinoshanda" kana mazita emabhakitiriya akadai seLactobacillus kana Bifidobacterium. Idzi ndidzo dzinotipa mabhenefiti eprobiotic.

3. Gadzira zvinonaka zvako: Wedzera zvinonaka zvako kune yogati isina shuga.

• Wedzera michero mitsva yakachekwa (mabhanana, mango, mastrawberry).
• Dururira upfu hwesinamoni.
• Wedzera chipunu chefurakisi yefurakisi. Izvi zvinokupawo zvinovaka muviri zvakaita sefayibha neomega-3.

4. Shandisa mukubika: Unogona kushandisa yogati panzvimbo peimwe bota kana mafuta paunenge uchibika zvinhu zvakaita semakeke nemamuffin. Unogona zvakare kushandisa yogati yeGreek panzvimbo pemamwe masaradhi.

Yogati yakanaka here kuvanhu vanonetseka nekunwa mukaka?

Kana usina lactose yakakwana, unofanira kungwarira pakudya yogati. Zvisinei, nekuti imwe lactose inoputswa nemabhakitiriya panguva yekugadzira yogati, vamwe vanhu vangasasangana nematambudziko akafanana neavanosangana nawo mushure mekunwa mukaka. Zvisinei, izvi zvinogona kusiyana kubva pamunhu kusvika pamunhu. Kana uine zvinokunetsa, tanga wataura nachiremba wako kuti akupe mazano.