Xa sithi iyogathi, sonke siyayithanda, akunjalo? Kukutya okumnandi kakhulu okuthandwa ngabantwana kunye nabantu abadala. Kodwa ngaba ukhe weva nge-'Greek Yogurt'? Le yogathi yamaGrike, etyebile kancinci kwaye ithambile kuneyogathi eqhelekileyo, inencasa ephezulu kakhulu kunye nomgangatho. Namhlanje, ithandwa kakhulu kwihlabathi liphela. Makhe sibone ukuba zeziphi izibonelelo ezizisa emzimbeni wethu kwaye yahluke njani kwiyogathi eqhelekileyo.
Yintoni iYogurt yamaGrike?
Ngamafutshane, iyogurt yamaGrike yenziwa ngokuhluza inxalenye engaphezulu yolwelo kwiyogurt eqhelekileyo, ebizwa ngokuba yi-'whey'. Cinga ngayo njengokufaka iyogurt ngelaphu uze uvumele amanzi aphume. Xa uhluzwa ngale ndlela, sifumana iyogurt etyebileyo netyebileyo . Ngenxa yale nkqubo , uxinaniso lweprotheyini kunye neeprobiotics kwiyogurt yamaGrike luphezulu kakhulu kuneyogathi eqhelekileyo.
Le yogati ityebileyo, eneproteni eninzi inokongezwa kwizitya ezimnandi kunye nezitya ezimnandi ezinencasa eyongezelelweyo. Okanye ungayitya nje ingaxutywanga.
Iyogathi eqhelekileyo? Iyogathi yamaGrike? Yeyiphi engcono?
Ukuze uqonde ngokucacileyo umahluko phakathi kwezi zimbini, jonga le theyibhile.
| Uphawu | Iyogathi yamaGrike | Iyogathi eqhelekileyo |
|---|---|---|
| Inkangeleko kunye nobukhulu | Ityebile kakhulu kwaye ikhrimu. | Ayixinene kakhulu kwaye ithambile. |
| Umxholo weproteni | Iphezulu kakhulu (ngamanye amaxesha iphindwe kabini). Oku kunciphisa indlala kwaye kukugcina uhluthi ixesha elide. | Umxholo weproteni uphantsi. |
| Iswekile kunye neecarbohydrate | Ihlala ineswekile encinci kunye neecarbohydrates. | Isenokuba neswekile kunye neecarbohydrate ezingaphezulu kuneyogathi yaseGrisi. |
Iingenelo zempilo zeyogathi yamaGrike
Iivithamini, iiminerali kunye neeprobiotics ezifumaneka kwiyogathi yamaGrike zibonelela ngeenzuzo ezininzi ezibalulekileyo kwimpilo yethu.
Yomeleza amathambo
Iyogathi yamaGrike kukutya okutyebileyo ngekhalsiyam . Uyazi ukuba kubaluleke kangakanani ikhalsiyam ukugcina amathambo ethu eqinile. Enyanisweni, ikhalsiyam yeyona minerali ininzi emizimbeni yethu. Ukufumana ikhalsiyam eyaneleyo kunokunceda ekukhuseleni kwizifo ezifana ne -osteoporosis ezenzeka njengoko sikhula. Oku kuthetha ukuba amathambo aba buthathaka kwaye aphuke lula.
Ukwenza kube lula ukugaya ukutya
Le yeyona nzuzo iphambili abantu abaninzi abayaziyo. I-Greek yogurt kukutya okune-probiotic . Oku kuthetha ukuba yenziwe ngeentsholongwane eziphilayo eziluncedo emizimbeni yethu. Xa ezi ntsholongwane zilungileyo zingena emathunjini ethu, zinceda iintsholongwane ezilungileyo esele zikhona. Ngenxa yoko, ukusebenza kwenkqubo yokugaya ukutya kuyaphucuka. Oku kunokuba sisisombululo esihle kwiingxaki ezifana nokuqunjelwa.
Ukuphucula impilo yentliziyo
Izifundo zibonise ukuba ukutya i-Greek yogurt rhoqo kunokunciphisa amanqanaba e -cholesterol embi kunye ne-triglycerides egazini. La ngamafutha athi, ngokuhamba kwexesha, akheke kwimithambo yegazi yethu, ayiqinise aze ayivale, nto leyo ekhokelela kwisifo sentliziyo. Ngoko ke, ngokunceda ukulawula i-cholesterol, i-Greek yogurt inokunceda ukunciphisa umngcipheko wesifo sentliziyo.
Ukunciphisa umngcipheko wesifo seswekile
Uhlalutyo lwakutshanje lwezifundo ezilishumi elinanye lufumanise ukuba ukutya i-Greek yogurt kunokunciphisa umngcipheko wokufumana isifo seswekile sohlobo lwesibini malunga ne-14%. Nangona isizathu esichanekileyo soku sisaphandwa, ubungqina bale khonkco buhle kakhulu.
Inokunceda ukuthintela usulelo lwesitho sangasese sowesifazane
Olunye uphando lubonisa ukuba iiprobiotics ezikwiyogathi zinokunceda ekuthinteleni usulelo lweCandida ( yeast), oluxhaphakileyo kubasetyhini. Le meko ixhaphake kakhulu kubafazi abanesifo seswekile.
Kodwa khumbula, ukuba ucinga ukuba une-yeast infection, qiniseka ukuba ubona ugqirha wakho ukuze akunike iingcebiso ngaphambi kokuba usebenzise naliphi na iyeza.
Iingenelo zesondlo zeyogathi yamaGrike
I-yogathi yamaGrike ngumthombo we-iodine, ebalulekileyo ekusebenzeni kakuhle kwe-thyroid gland kunye nenkqubo yomzimba yokuzikhusela.Ukutya okutyebileyo.
Ukongeza, ezi zixhaphake kakhulu:
- Ivithamini A
- I-Vitamin B12
- I-calcium
- I-Potassium
- I-phosphorus
Izakhamzimba kwikomityi yeyogathi yesiGrike engenanto (amafutha angama-2%)
| Izakhamzimba | Ubungakanani |
|---|---|
| Iikhalori | 150 |
| Iiproteni | Iigram ezili-19 |
| Amafutha | Iigram ezi-5 |
| Iicarbohydrate | Iigram ezili-9 |
| Iswekile | Iigram ezili-9 |
Ungongeza njani i-yogurt yamaGrike ekutyeni kwakho?
I-yogurt yamaGrike inencasa eqinileyo kancinci kuneyogathi eqhelekileyo. Ngenxa yenkqubo yokuhluza, inencasa evundisiweyo kancinci.
Ngenxa yoko, iyogathi yesiGrike ecacileyo ingasetyenziselwa ukwenza izinto ezinje ngenyama kunye ne-fish curry zibe nkulu, ukwenza iisosi, kwaye ithathe indawo ye-sour cream.
Kwakhona, ungongeza izinto ezifana nobusi neziqhamo uze uzitye ngesidlo sakusasa okanye njengedizethi emnandi.
Nazi ezinye izimvo onokuzizama:
- Yitya iyogurt yamaGrike enobusi obuncinci kwisidlo sakusasa.
- Sebenzisa endaweni yekrimu emuncu.
- Sebenzisa ukwenza iisosi ezikhrimu ngakumbi.
- Yongeza xa usenza i-spinach dip.
- Yenza isosi yesiGrike ethi 'Tzatziki'.
Zikhumbule ezi zinto xa uthenga kwaye utya iyogathi.
1. Funda ilebhile:Xa uthenga iyogathi, jonga ilebhile ukuze ubone ukuba ingakanani iswekile kunye namafutha equletheyo. Nokuba ithi "inamafutha aphantsi" okanye "amafutha angengawo," ngamanye amaxesha inokuba neswekile eninzi eyongeziweyo.
2. Jonga ukuba iinkcubeko eziphilayo: Jonga ukuba i-yogurt ithi "iinkcubeko eziphilayo nezisebenzayo." Kulapho sifumana khona iingenelo ze-probiotic.
3. Kwakhona cinga ngevithamini D: Ivithamini D ibalulekile emzimbeni ukuze umzimba ukwazi ukufunxa ikhalsiyam ngokufanelekileyo. Ezinye iiyogathi zongezwa kwivithamini D. Kungcono ukujonga ilebhile uze ukhethe enye equlethe ivithamini D.
4. Yenza eyakho iyogathi: Ungongeza izithako ozithandayo kwiyogathi yesiGrike engenanto ukuze ibe mnandi ngakumbi.
- Yenza 'iyogathi yekrimu yestrawberry' ngokongeza amaqunube aqoshiweyo kunye neqhekeza levanilla.
- Yenza i-'Pina Colada Yogurt' ngokongeza iziqwenga ezimbalwa zepayinapile ekhenkcezisiweyo kunye nomgubo omncinci wekhokhonathi.
- Yenza i-'mochachino yogurt' ngekofu encinci kunye nesiraphu yetshokolethi encinci.
Eyona nto ibalulekileyo kukuba ukuba une-allergy kubisi okanye kwiimveliso zobisi, oko kukuthi, ukuba unesifo esifana nokunganyamezelani ne-lactose , kufuneka uziphephe iimveliso zobisi, kuquka iyogathi. Kwakhona, akucetyiswa ukuba utye iyogathi enencasa eninzi neswekile rhoqo.
Umyalezo Wokuya Ekhaya
- I-yogurt yamaGrike kukutya okutyebileyo, okuneproteni eninzi kuneyogathi eqhelekileyo.
- Oku kuluncedo kakhulu kumathambo, ekugayweni kokutya, nakwimpilo yentliziyo.
- Ingasetyenziswa endaweni yezitya ezimnandi kunye nezitya ezimnandi.
- Xa uthenga iyogathi, soloko ufunda ilebheli kwaye uqaphele umxholo weswekile namafutha.
- Iyogathi yamaGrike ayifanelekanga ukuba une-allergy yobisi.
- Kubaluleke kakhulu ukubonana nogqirha wakho ngaphambi kokuba utshintshe indlela otya ngayo xa kukho ingxaki yempilo okanye ukuba uneempawu ezithile.
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