Iyogathi yinto esiyithandayo sonke ukuyitya. Ukususela kumntwana omncinci ukuya kumntu omdala, siqhele ukutya iyogathi emva kokutya okanye xa silambile kancinci. Abanye abantu batya iyogathi endaweni ye-ayisikhrim. Kodwa ngaba wakha wacinga ukuba le yogathi imnandi yinto nje yokutya okulula, okanye ngaba ineengenelo ezixabisekileyo zempilo emizimbeni yethu? Namhlanje, masithethe ngeempawu ezifihlakeleyo zale yogathi.
Okokuqala, yintoni i-yogurt?
Ngamafutshane, iyogathi kukutya okunesondlo kakhulu okwenziwe ngobisi. Uyazi ukuba yenziwa njani? Ubisi luyafudunyezwa kwaye kongezwa uhlobo oluthile lweebhaktheriya eziluncedo emizimbeni yethu kulo. Emva koko lo mxube ushiywa kubushushu obuthile kangangeeyure eziliqela. Emva koko, iibhaktheriya zenza iswekile ebisini, eyi- "Lactose" , zize ziyiguqule ibe yi- "Lactic acid" . Loo nkqubo yiyo ebangela ukuba ubisi luqine kwaye isinike incasa emuncu yeyogathi esiqhelene nayo.
Le nkqubo yenza iyogathi ingabi yimveliso yobisi kuphela, kodwa ibe kukutya okubilisiweyo. Ikwakukutya okuzele ziiprobiotic eziphilayo, eziluncedo kakhulu kwimpilo yamathumbu ethu.
Masifunde ngesondlo esikwiyogathi.
Iyogathi ngumthombo omkhulu weproteni, icalcium, kunye neeprobiotics. Ayipheleli apho, kodwa ikwasinika nezinye iivithamini kunye neeminerali ezininzi ezibalulekileyo emizimbeni yethu.
| Uhlobo lokutya | Iingenelo zomzimba |
|---|---|
| I-Vitamin B12 | Igcina iiseli zegazi kunye nenkqubo yemithambo-luvo isempilweni. Ithintela i-anemia. |
| I-calcium | Iqinisa amathambo namazinyo. Ithintela i-osteoporosis. |
| I-Potassium | Inceda ekulawuleni uxinzelelo lwegazi. |
| I-phosphorus | Kubalulekile kumathambo namazinyo aphilileyo. |
| Iodine | Kubalulekile ekusebenzeni kakuhle kwe-thyroid kunye nokuzikhusela komzimba. |
Nazi izixa zesondlo zekomityi (malunga ne-245 grams) yeyogathi engenanto, enamafutha aphantsi engenaswekile yongeziweyo:
- Iikhalori: Malunga ne-154
- Iiproteni: 13 grams
- Amafutha: 4 grams
- Iicarbohydrate: 17 grams
Eyona nto ibalulekileyo kukuba ikomityi yeyogathi ingahlangabezana ne-40% yeemfuno zakho zemihla ngemihla ze-calcium kunye ne-50% yeemfuno zakho zemihla ngemihla zeminerali, ezifana ne-potassium kunye ne-phosphorus.
Makhe sifunde ngeentlobo ezahlukeneyo zeyogathi.
Kukho iintlobo ezahlukeneyo zeyogathi ezithengiswayo, nganye inomahluko omncinci.
- Iyogathi Yesintu: Olu lolona hlobo luqhelekileyo lweyogathi esilwaziyo sonke. Iza ngamanqanaba ahlukeneyo amafutha, njengeyogathi engenamafutha, enamafutha aphantsi, kunye nobisi olupheleleyo.
- Iyogathi yamaGrike: Le ngoku ithandwa kakhulu eSri Lanka. Yenziwa ngokususa iindawo ezingaphezulu kolwelo (whey) ezikwiyogathi eqhelekileyo. Ngenxa yoko, iyogathi yamaGrike ityebile kwaye ithambile kuneyogathi eqhelekileyo . Okubaluleke kakhulu, ineproteni ephindwe kabini kuneyogathi eqhelekileyo . Ngenxa yoko, uziva ugcwele nasemva kokutya kancinci. Ubungakanani beswekile kunye neecarbohydrate nabo buphantsi kakhulu.
- I-Kefir: Le yiyogathi eselwayo. Ingumthombo onamandla we-probiotics kuneyogathi eqhelekileyo. Inkqubo yokubilisa inciphisa ubungakanani be-lactose kuyo. Ngenxa yoko, nabo baneengxaki zesisu emva kokusela ubisi (i-lactose enganyamezelaniyo) ngamanye amaxesha banokusebenzisa i-kefir.
- Iyogathi eqandisiweyo: Enye indlela elungileyo endaweni ye-ayisikhrim. Nangona kunjalo, idla ngokongeza iswekile kunye nezinto eziswiti . Ngoko ke, nangona isenokuba namafutha amancinci kune-ayisikhrim, inokuba nomlinganiselo ofanayo weswekile. Ngoko ke kubalulekile ukufunda ilebheli.
Iingenelo eziphambili zempilo zokutya iyogathi
1. Iphucula impilo yamathumbu kunye nokugaya ukutya
Iyogathi yiprobiotic, oko kuthetha ukuba ineebhaktheriya eziluncedo ezihlala emathunjini ethu.Umhlobo wokwenene. Ezi probiotics zinceda ukugcina ulungelelwano phakathi kweebhaktheriya ezilungileyo nezingalunganga emathunjini ethu. Oku kwenza ukugaya ukutya kube lula, kwaye kunokunciphisa izinto ezifana nokudumba kunye nokuqaqamba kwesisu.
2. Ukuqinisa amathambo
Njengoko besitshilo ngaphambili, iyogathi ityebile kwi-calcium kunye ne-vitamin D (ezinye iiyogathi zongezwa kwi-vitamin D). Zombini ezi zinto zibalulekile ekuqiniseni amathambo ethu. Ukutya iyogathi imihla ngemihla kunokunciphisa umngcipheko we -osteoporosis .
3. Ilungile kwimpilo yentliziyo
Ezinye izifundo zibonise ukuba ukutya ukutya okufana neyogathi yamaGrike kunokunciphisa amanqanaba e-cholesterol embi kunye ne-triglycerides egazini. La ngamafutha aqokelelana kwimithambo yegazi ngokuhamba kwexesha aze abangele isifo sentliziyo. Ngoko ke, iyogathi inokunceda ukunciphisa umngcipheko wesifo sentliziyo ukuya kuthi ga kwinqanaba elithile.
4. Ukunciphisa umngcipheko wesifo seswekile
Uhlalutyo lwezifundo ezininzi ezinkulu lubonise ukuba abantu abatya iyogathi imihla ngemihla banokuba nomngcipheko ophantsi we-14% wokuba nesifo seswekile sohlobo lwesibini . Nangona isizathu esichanekileyo soku sisaphandwa, unxulumano luhle kakhulu.
5. Ukuthintela usulelo lwangasese kubafazi
Abafazi abanesifo seswekile, ingakumbi, banamathuba amaninzi okufumana usulelo lweCandida (yeast). Olunye uphando lubonisa ukuba ukutya ii-ounces ezi-8 (malunga nekomityi) yeyogathi kunye neenkcubeko eziphilayo imihla ngemihla kunokunciphisa umngcipheko wosulelo.
Kubalulekile: Ukuba ukrokrela ukuba une-yeast infection, qiniseka ukuba ubona ugqirha wakho ukuze akunike iingcebiso ngaphambi kokuba uzame ukuzinyanga.
6. Inceda ekulawuleni ubunzima
I-yogurt, ingakumbi i-Greek yogurt, ineproteni eninzi, ngoko ke nokuba yincinci inokukwenza uzive uhluthi, nto leyo enokukunceda ulawule ukutya kwakho ngokugqithisileyo.
Khumbula ezi zinto xa ukhetha kwaye utya iyogathi:
1. Lumka kwiswekile namafutha: Khetha iyogathi engenanto/engenaswekile kunye neyogathi enamafutha aphantsi nanini na xa kunokwenzeka. Iiyogathi ezinencasa zihlala zineswekile eninzi.
2. Jonga iinkcubeko eziphilayo: Funda ilebhile yeyogathi ngononophelo. Khangela "iinkcubeko eziphilayo nezisebenzayo" okanye amagama eentsholongwane ezifana neLactobacillus okanye iBifidobacterium. Ezi zezona zisinika iingenelo zeprobiotic.
3. Yenza iincasa zakho: Yongeza iincasa zakho kwiyogathi engenaswekile.
- Yongeza iziqhamo ezisandula ukunqunyulwa (iibhanana, iimango, amaqunube).
- Fafaza umgubo wesinamoni.
- Yongeza ithisipuni yomgubo wembewu yeflakisi. Oku kuya kukunika izondlo ezifana nefayibha kunye ne-omega-3.
4. Yisebenzise kwiiresiphi: Ungasebenzisa iyogathi endaweni yebhotolo okanye ioyile xa usenza izinto ezifana neekeyiki kunye neemuffin. Ungasebenzisa neyogathi yesiGrike endaweni yeedressing zesaladi.
Ingaba iyogathi ilungile kubantu abanengxaki yokusela ubisi?
Ukuba awunyamezelani ne-lactose, kufuneka ulumke xa usitya iyogathi. Nangona kunjalo, ngenxa yokuba enye ye-lactose yahlulwa ziintsholongwane ngexesha lenkqubo yokwenza iyogathi, abanye abantu basenokungabi neengxaki ezifanayo nezo bazifumana emva kokusela ubisi. Nangona kunjalo, oku kunokwahluka kumntu nomntu. Ukuba uneengxaki, thetha nogqirha wakho kuqala ukuze akunike ingcebiso.
Umyalezo Wokuya Ekhaya
- Iyogathi ayisiyonto imnandi nje kuphela, kukutya okunesondlo okutyebileyo kwiproteni, icalcium, kunye neeprobiotics.
- Xa uthenga, soloko ufunda ileyibhile ukuze ukhethe iyogathi engenaswekile yongeziweyo, enamafutha aphantsi, kwaye equlethe "iinkcubeko eziphilayo."
- Ukutya iyogathi yonke imihla kunokuphucula impilo yamathumbu, amandla amathambo, kunye nempilo yentliziyo.
- Endaweni yeyogathi enencasa, kusempilweni ukutya iyogathi engenaswekile enokongeza iziqhamo ezintsha kuyo.
- Ukuba uneengxaki zempilo, kungcono ukuthetha nogqirha wakho ngaphambi kokuba wongeze iyogathi ekutyeni kwakho.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho