I-yogurt yinto esiyithanda kakhulu ukuyidla sonke. Kusukela ebuntwaneni kuya kumuntu omdala, sijwayele ukudla i-yogurt ngemva kokudla noma lapho silambile kancane. Abanye abantu baze badle i-yogurt esikhundleni se-ayisikhilimu. Kodwa wake wacabanga ukuthi le yogurt emnandi imane nje iyisidlo sokudla okulula, noma empeleni inezinzuzo ezibalulekile empilweni yomzimba wethu? Namuhla, ake sixoxe ngezakhiwo ezifihliwe zale yogurt.
Okokuqala, iyini i-yogurt?
Kalula nje, i-yogurt iwukudla okunomsoco kakhulu okwenziwe ngobisi. Uyazi ukuthi yenziwa kanjani? Ubisi luyashiswa bese kufakwa uhlobo olukhethekile lwamagciwane awusizo emzimbeni wethu kulo. Bese le ngxube ishiywa ekushiseni okuthile amahora amaningana. Bese, amagciwane abilisa ushukela obisini, okuyi- "Lactose" , bese ewuguqula ube yi- "Lactic acid" . Leyo nqubo yiyona ebangela ukuba ubisi luqine futhi isinike ukunambitheka okumuncu kwe-yogurt esikujwayele.
Le nqubo yenza i-yogurt ingabi umkhiqizo wobisi kuphela, kodwa ibe ukudla okubilisiwe. Futhi iwukudla okugcwele ama-probiotic aphilayo, awusizo kakhulu empilweni yethu yamathumbu.
Ake sifunde ngokudla okunomsoco okukuyogathi.
I-yogurt iwumthombo omuhle kakhulu wamaprotheni, i-calcium, nama-probiotic. Akukhona lokho kuphela, kodwa futhi isinikeza amanye amavithamini namaminerali amaningi abalulekile emizimbeni yethu.
| Uhlobo lokuphakelayo | Izinzuzo zomzimba |
|---|---|
| I-Vitamin B12 | Kugcina amangqamuzana egazi kanye nesimiso sezinzwa siphilile. Kuvimbela i-anemia. |
| I-calcium | Kuqinisa amathambo namazinyo. Kuvimbela i-osteoporosis. |
| I-Potassium | Kusiza ukulawula umfutho wegazi. |
| I-Phosphorus | Kubalulekile emathanjeni namazinyo anempilo. |
| I-Iodine | Kubalulekile ekusebenzeni kahle kwe-thyroid kanye nokuzivikela komzimba. |
Nazi izithako zokudla okunempilo zendebe (cishe amagremu angu-245) yeyogathi engenalutho, enamafutha aphansi engenashukela owengeziwe:
- Amakhalori: Cishe angu-154
- Amaprotheni: 13 amagremu
- Amafutha: 4 amagremu
- Ama-carbohydrate: 17 amagremu
Into ebaluleke kakhulu ukuthi inkomishi ye-yogurt ingahlangabezana no-40% wezidingo zakho zansuku zonke ze-calcium kanye no-50% wezidingo zakho zansuku zonke zamaminerali, njenge-potassium ne-phosphorus.
Ake sifunde ngezinhlobo eziningana ze-yogurt.
Kunezinhlobo eziningana ze-yogurt emakethe, ngayinye inomehluko omncane.
- I-yogurt Yendabuko: Lolu uhlobo oluvame kakhulu lwe-yogurt esilwaziyo sonke. Iza ngamazinga ahlukahlukene amafutha, njengobisi olungenamafutha, olunamafutha aphansi, kanye nobisi oluphelele.
- I-yogurt YaseGrisi: Lokhu sekuthandwa kakhulu eSri Lanka. Kwenziwa ngokususa izingxenye ezengeziwe zoketshezi (whey) ezikuyogathi evamile. Ngakho-ke, i-yogathi YaseGrisi ijiyile futhi ithambile kuneyogathi evamile . Okubaluleke kakhulu, ine-protein ephindwe kabili kuneyogathi evamile . Ngakho-ke, uzizwa usuthi ngisho nangemva kokudla kancane. Inani likashukela nama-carbohydrate nalo liphansi kakhulu.
- I-Kefir: Lena iyogathi ephuzwayo. Iwumthombo onamandla kakhulu wama-probiotic kuneyogathi evamile. Inqubo yokubilisa inciphisa inani le-lactose kuyo. Ngakho-ke, ngisho nalabo abanezinkinga zesisu ngemva kokuphuza ubisi (abangabekezeleli i-lactose) ngezinye izikhathi bangasebenzisa i-kefir.
- I-yogathi Eqandisiwe: Enye indlela enhle esikhundleni se-ayisikhilimu. Kodwa-ke, ivame ukuba noshukela kanye nezinto ezinambithekayo . Ngakho-ke, nakuba ingase ibe namafutha amancane kune-ayisikhilimu, ingaba noshukela ofanayo. Ngakho-ke kubalulekile ukufunda ilebula.
Izinzuzo eziyinhloko zezempilo zokudla i-yogurt
1. Kuthuthukisa impilo yamathumbu kanye nokugaya ukudla
I-yogurt iyi-probiotic, okusho ukuthi iqukethe amabhaktheriya awusizo ahlala emathunjini ethu.Umngane weqiniso. Lawa ma-probiotic asiza ukugcina ibhalansi phakathi kwamagciwane amahle namabi emathunjini ethu. Lokhu kwenza ukugaya kube lula, futhi kunganciphisa izinto ezifana nokuqunjelwa kanye nobuhlungu besisu.
2. Ukuqinisa amathambo
Njengoba sixoxile ngaphambili, i-yogurt icebile nge-calcium kanye ne-vitamin D (amanye ama-yogurt ane-vitamin D eyengeziwe kuwo). Zombili lezi zibalulekile ekuqiniseni amathambo ethu. Ukudla i-yogurt nsuku zonke kunganciphisa ingozi ye -osteoporosis .
3. Kuhle empilweni yenhliziyo
Ezinye izifundo zikhombisile ukuthi ukudla ukudla okufana ne-Greek yogurt kunganciphisa amazinga e-cholesterol embi kanye nama-triglycerides egazini. Lawa amafutha anqwabelana emithanjeni yegazi ngokuhamba kwesikhathi futhi abangele isifo senhliziyo. Ngakho-ke, i-yogurt ingasiza ekunciphiseni ingozi yesifo senhliziyo ngezinga elithile.
4. Ukunciphisa ingozi yesifo sikashukela
Ukuhlaziywa kwezifundo eziningana ezinkulu kubonise ukuthi abantu abadla i-yogurt nsuku zonke bangase babe nengozi ephansi ngo-14% yokuba nesifo sikashukela sohlobo 2. Nakuba isizathu sangempela salokhu sisaphenywa, ukuhlangana kwalokhu kuhle kakhulu.
5. Ukuvimbela izifo zesitho sangasese sowesifazane kwabesifazane
Abesifazane abanesifo sikashukela, ikakhulukazi, banamathuba amaningi okuthola izifo ze-Candida (yeast). Olunye ucwaningo lubonisa ukuthi ukudla ama-ounces angu-8 (cishe inkomishi) ye-yogurt enama-cultures aphilayo nsuku zonke kunganciphisa ingozi yalezi zifo.
Okubalulekile: Uma usola ukuthi unesifo semvubelo, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko ngaphambi kokuzama ukuzelapha.
6. Kusiza ekulawuleni isisindo
I-yogurt, ikakhulukazi i-yogurt yamaGreki, icebile ngamaprotheni, ngakho-ke ngisho nenani elincane lingakwenza uzizwe usuthi, okungakusiza ukuthi ulawule ukudla kwakho ngokweqile.
Khumbula lezi zinto lapho ukhetha futhi udla i-yogurt:
1. Qaphela ushukela namafutha: Khetha i-yogurt engenalutho/engenashukela kanye ne-yogurt enamafutha amancane noma nini lapho kungenzeka. Ama-yogurt anongiwe avame ukuqukethe ushukela omningi.
2. Hlola ukuthi amagciwane aphilayo: Funda ilebula yeyogathi ngokucophelela. Bheka "amagciwane aphilayo nasebenzayo" noma amagama amabhaktheriya anjengeLactobacillus noma iBifidobacterium. Lawa yiwo asinika izinzuzo zama-probiotic.
3. Yenza ukunambitheka kwakho: Faka ukunambitheka kwakho ku-yogurt engenashukela.
- Engeza izithelo ezintsha eziqoshiwe (ubhanana, umango, ama-strawberry).
- Fafaza i-sinamoni powder.
- Engeza ithisipuni elilodwa lempuphu yembewu yefilakisi. Lokhu kuzokunikeza nezakhamzimba ezifana ne-fiber kanye ne-omega-3.
4. Sebenzisa ekuphekeni: Ungasebenzisa i-yogurt esikhundleni sebhotela noma uwoyela lapho wenza izinto ezinjengamakhekhe nama-muffin. Ungasebenzisa ne-Greek yogurt esikhundleni se-salad dressing.
Ingabe i-yogurt ilungele abantu abanenkinga yokuphuza ubisi?
Uma ungasabeli i-lactose, kufanele uqaphele lapho udla i-yogurt. Kodwa-ke, ngenxa yokuthi enye i-lactose ihlukaniswa amagciwane ngesikhathi senqubo yokwenza i-yogurt, abanye abantu bangase bangabi nezinkinga ezifanayo njengoba bebhekana nazo ngemva kokuphuza ubisi. Kodwa-ke, lokhu kungahluka kuye ngomuntu. Uma unenkinga, khuluma nodokotela wakho kuqala ukuze uthole iseluleko.
Umlayezo Wokuya Nawe Ekhaya
- I-yogurt ayiyona nje into emnandi, iwukudla okunomsoco okucebile ngamaprotheni, i-calcium, nama-probiotic.
- Uma uthenga, funda njalo ilebula ukuze ukhethe i-yogurt engenashukela owengeziwe, enamafutha aphansi, futhi equkethe "amasiko aphilayo."
- Ukudla i-yogurt nsuku zonke kungathuthukisa impilo yamathumbu, amandla amathambo, kanye nempilo yenhliziyo.
- Esikhundleni se-yogurt enongiwe, kunempilo ukudla i-yogurt engenashukela efakwe okuthile okufana nezithelo ezintsha.
- Uma unezinkinga zempilo, kungcono ukukhuluma nodokotela wakho ngaphambi kokufaka i-yogurt ekudleni kwakho.
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