Uma sithi i-yogurt, sonke siyayithanda, akunjalo? Kungukudla okumnandi kakhulu okuthandwa yizingane kanye nabantu abadala. Kodwa uke wezwa nge-'Greek Yogurt'? Le yogurt yesiGreki, ekhuluphele kancane futhi emuncu kune-yogurt evamile, inokunambitheka okuphezulu kakhulu nekhwalithi. Namuhla, ithandwa kakhulu emhlabeni wonke. Ake sibone ukuthi yiziphi izinzuzo eziletha emzimbeni wethu nokuthi ihluke kanjani ku-yogurt evamile.
Iyini i-yogurt yamaGreki?
Kalula nje, i-yogurt yamaGreki yenziwa ngokuhluza ingxenye eyengeziwe yoketshezi ye-yogurt evamile, ebizwa ngokuthi 'i-whey'. Cabanga ngakho njengokufaka i-yogurt endwangu bese uvumela amanzi aphume. Uma uhluzwa ngale ndlela, sithola i-yogurt ejiyile nejiyile . Ngenxa yale nqubo , ukuhlushwa kwamaprotheni nama-probiotics ku-yogurt yamaGreki kuphakeme kakhulu kune-yogurt evamile.
Le yogurt ejiyile, ecebile ngamaprotheni ingafakwa ezitsheni ezimnandi kanye nasezitsheni ezinongiwe ezinokunambitheka okwengeziwe. Noma ungayidla nje kuphela.
I-yogurt evamile? I-yogurt yamaGreki? Yikuphi okungcono?
Ukuze uqonde ngokucacile umehluko phakathi kwalokhu okubili, bheka leli thebula.
| Isici | I-yogathi yamaGreki | I-yogathi Ejwayelekile |
|---|---|---|
| Ukubukeka kanye nobukhulu | Ijiyile kakhulu futhi inokhilimu. | Ayixinene kakhulu futhi ibushelelezi. |
| Okuqukethwe kwamaprotheni | Kuphezulu kakhulu (ngezinye izikhathi kabili). Lokhu kunciphisa indlala futhi kukugcina usuthi isikhathi eside. | Okuqukethwe kwamaprotheni kuphansi. |
| Ushukela nama-carbohydrate | Ngokuvamile kuncane ushukela nama-carbohydrate. | Kungaba noshukela nama-carbohydrate amaningi kuneyogathi yamaGreki. |
Izinzuzo zezempilo ze-yogathi yamaGreki
Amavithamini, amaminerali, kanye nama-probiotic atholakala ku-yogathi yamaGreki anikeza izinzuzo eziningi ezibalulekile empilweni yethu.
Kuqinisa amathambo
I-yogathi yamaGriki iwukudla okucebile nge-calcium . Uyazi ukuthi i-calcium ibaluleke kangakanani ekugcineni amathambo ethu eqinile. Eqinisweni, i-calcium iyiminerali eningi kakhulu emizimbeni yethu. Ukuthola i-calcium eyanele kungasiza ekuvikeleni ezifweni ezifana ne -osteoporosis ezenzeka njengoba sikhula. Lokhu kusho ukuthi amathambo aba buthakathaka futhi aphuke kalula.
Ukuze kube lula ukugaya ukudla
Lena inzuzo eyinhloko abantu abaningi abayaziyo. I-yogathi yamaGreki iwukudla okunama-probiotic . Lokhu kusho ukuthi yenziwe ngamagciwane aphilayo awusizo emizimbeni yethu. Uma la magciwane amahle engena emathunjini ethu, asiza amagciwane amahle asevele ekhona. Ngenxa yalokho, ukusebenza kohlelo lokugaya ukudla kuyathuthuka. Lokhu kungaba yisisombululo esihle sezinkinga ezifana nokuqunjelwa.
Ukuthuthukisa impilo yenhliziyo
Ucwaningo luye lwabonisa ukuthi ukudla i-Greek yogurt njalo kunganciphisa amazinga e -cholesterol embi kanye nama-triglycerides egazini. Lawa ngamafutha anqwabelana emithanjeni yethu yegazi ngokuhamba kwesikhathi, ayiqinise futhi ayivale, okuholela esifweni senhliziyo. Ngakho-ke, ngokusiza ekulawuleni i-cholesterol, i-Greek yogurt ingasiza ekunciphiseni ingozi yesifo senhliziyo.
Ukunciphisa ingozi yesifo sikashukela
Ukuhlaziywa kwamuva kwezifundo eziyishumi nanye kuthole ukuthi ukudla i-Greek yogurt kunganciphisa ingozi yokuthola isifo sikashukela sohlobo 2 cishe ngo-14%. Nakuba isizathu esiqondile salokhu sisaphenywa, ubufakazi balokhu kuxhumana buhle kakhulu.
Kungasiza ekuvimbeleni izifo zesitho sangasese sowesifazane
Ucwaningo oluthile lusikisela ukuthi ama-probiotics akuyogathi angasiza nasekuvimbeleni ukutheleleka kwe -Candida ( yeast), okuvamile kwabesifazane. Lesi simo sivame kakhulu kwabesifazane abanesifo sikashukela.
Kodwa khumbula, uma ucabanga ukuthi unesifo semvubelo, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko ngaphambi kokusebenzisa noma yimuphi umuthi.
Izinzuzo zokudla okunempilo ze-yogathi yamaGreki
I-yogathi yamaGriki iwumthombo we-iodine, ebalulekile ekusebenzeni kahle kwe-thyroid gland kanye nesistimu yethu yokuzivikela komzimba.Ukudla okucebile.
Ngaphezu kwalokho, lezi zivame ukutholakala:
- I-Vitamin A
- I-Vitamin B12
- I-calcium
- I-Potassium
- I-Phosphorus
Izakhamzimba enkomishini yeyogathi yesiGreki ecacile (amafutha angu-2%)
| Izakhamzimba | Usayizi |
|---|---|
| Amakhalori | 150 |
| Amaprotheni | Amagremu angu-19 |
| Amafutha | amagremu ama-5 |
| Ama-carbohydrate | amagremu angu-9 |
| Ushukela | amagremu angu-9 |
Ungayifaka kanjani i-yogathi yamaGreki ekudleni kwakho?
I-yogurt yaseGrisi inokunambitheka okunamandla kancane kune-yogurt evamile. Ngenxa yenqubo yokuhluza, inokunambitheka okuvutshiwe kancane.
Ngakho-ke, i-yogurt yesiGreki ecacile ingasetshenziswa ukujiyisa izinto ezifana nenyama nezinhlanzi, ukwenza amasoso, kanye nokufaka esikhundleni sikakhilimu omuncu.
Futhi, ungafaka izinto ezifana noju nezithelo bese uzidla njengesidlo sasekuseni noma njenge-dessert emnandi.
Nanka amanye amacebo ongawazama futhi:
- Yidla i-yogathi yamaGreki enoju oluncane njengesidlo sasekuseni.
- Sebenzisa esikhundleni sikakhilimu omuncu.
- Sebenzisa ukwenza amasoso akhilimu.
- Faka uma wenza i-spinach dip.
- Yenza isosi yesiGreki ethi 'Tzatziki'.
Khumbula lezi zinto lapho uthenga futhi udla i-yogurt.
1. Funda ilebula:Uma uthenga i-yogurt, hlola ilebula ukuze uthole ukuthi iqukethe ushukela namafutha angakanani. Ngisho noma ithi "amafutha aphansi" noma "angenamafutha," ngezinye izikhathi ingaba noshukela omningi owengeziwe.
2. Hlola ukuthi i-yogurt ikhiqiza amasiko aphilayo: Hlola ukuthi i-yogurt ithi "i-organics ephilayo nesebenzayo." Yilapho sithola khona izinzuzo ze-probiotic.
3. Cabanga futhi ngevithamini D: Ivithamini D ibalulekile ukuze umzimba umunce i-calcium kahle. Amanye ama-yogurt anevithamini D engeziwe kuwo. Kungcono ukuhlola ilebula bese ukhetha eliqukethe ivithamini D.
4. Yenza i-yogurt yakho: Ungafaka izithako ozithandayo ku-yogurt yesiGreki engavamile ukuze ibe mnandi kakhulu.
- Yenza 'i-strawberry cream yogurt' ngokufaka ama-strawberry aqoshiwe kanye ne-vanilla encane.
- Yenza i-'Pina Colada Yogurt' ngokufaka izingcezu ezimbalwa zephayinaphu ekheniwe kanye nempuphu encane kakhukhunathi.
- Yenza i-'mochachino yogurt' ngekhofi elincane kanye nesiraphu encane yetshokolethi.
Into ebaluleke kakhulu ukuthi uma une-allergy kubisi noma imikhiqizo yobisi, okungukuthi, uma unesifo esifana nokungabekezelelani ne-lactose , kufanele ugweme imikhiqizo yobisi, okuhlanganisa ne-yogurt. Futhi, akukhuthazwa ukudla ama-yogurt anongiwe kakhulu futhi anoshukela njalo.
Umlayezo Wokuya Nawe Ekhaya
- I-yogathi yamaGreki iwukudla okujiyile nokucebile ngamaprotheni amaningi kuneyogathi evamile.
- Lokhu kuzuzisa kakhulu amathambo, ukugaya ukudla, kanye nempilo yenhliziyo.
- Ingasetshenziswa esikhundleni sezitsha ezimnandi kanye nezitsha ezinongiwe.
- Uma uthenga i-yogurt, funda njalo ilebula futhi uqaphele okuqukethwe ushukela namafutha.
- I-yogathi yamaGreki ayifaneleki uma une-allergy yobisi.
- Kubaluleke kakhulu ukubonisana nodokotela wakho ngaphambi kokushintsha indlela odla ngayo nganoma iyiphi inkinga yezempilo noma uma unezimpawu.
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