Uma kuziwa ekunciphiseni isisindo, abantu abaningi bakhetha ukudla okusiza ukushisa amafutha, futhi okungcono kakhulu kwalezo zinto iyogathi.
Lokhu kudla okunomsoco futhi okumnandi kufanelekile njenge-snack, nesidlo sasekuseni noma njengesidlo sakusihlwa.
Futhi, iyogathi iqukethe izakhi eziningi ezifana namaprotheni, amafutha, i-calcium, nokunye okuningi.
Kulesi sihloko, sizofunda mayelana nokudla kwe-yogurt, izinhlobo zayo, izinzuzo, nolunye ulwazi, ngakho qhubeka ufunda.
Kuyini ukudla kweyogathi?
Iminyaka eminingi, ukudla iyogathi kuhlotshaniswa nempilo enhle.Isetshenziswa kakhulu emazweni aseMedithera, eNdiya naseFrance ukwehlisa isisindo.
Eqinisweni, ngokwencwadi ethi “French Women Don’t Get Fat” kaMireille Guilliano, iyogathi ingenye yezimfihlo zabesifazane baseFrance ukuze balawule isisindo, futhi nakuba abanye abantu bengacabangi ngayo njengokudla okudliwayo, iwukudla okulungile. ukukhetha kwesisindo njengoba kunikeza konke Okudingwa ngumzimba.
Funda ngezithako zeyogathi kanye nenani layo lokudla okunempilo
Omunye wesifazane ongumFulentshi uthi: “Ngidla iyogathi kabili ngosuku, ngokuvamile ngesikhathi sasekuseni noma kusihlwa ukuze ngigweme ukudla ngokweqile.” Ngakho-ke, ake sazi izithako ezibaluleke kakhulu ze-yogurt:
1- Amaprotheni
I-yogurt iwumthombo ocebile wamaprotheni; Inkomishi eyodwa yeyogathi engenalutho iqukethe amagremu angu-8.5 wamaprotheni.
Ngezinye izikhathi okuqukethwe kwamaprotheni e-yogurt esitolo kuphezulu kunobisi ngoba ubisi oluyimpushane lungafakwa obisini ngesikhathi sokulungiselela.
Amaprotheni obisi ancibilika emanzini abizwa ngokuthi ama-whey proteins, kanti amaprotheni obisi angancibiliki abizwa ngokuthi ama-casein.Womabili anomsoco omuhle kakhulu, anothile ngama-amino acid abalulekile, futhi anenzuzo ekugayeni kalula.
2- Amafutha
Iphesenti lamafutha ku-yogurt lincike ohlotsheni lobisi olwenziwa ngalo, njengoba iyogathi ingakhiqizwa kuzo zonke izinhlobo zobisi oluphelele, olunamafutha aphansi noma olungenawo amafutha.
I-Skim iyogathi ingaqukatha cishe u-0.4%, kuyilapho iyogathi enamafutha agcwele inamafutha angaphezu kuka-3.3%.
Amafutha amaningi obisini angama-70% agcwele, kodwa futhi aqukethe inani elihle lamafutha e-monounsaturated.
Ngakho-ke, amafutha obisi ahlukile ngoba aqukethe izinhlobo ezingaba ngu-400 zama-fatty acids.
Ithiphu ebalulekile: Abantu abaningi baphendukela ekuthengeni iyogathi engenawo amafutha ukuze behlise isisindo futhi bagweme amafutha, kodwa asikho isidingo salokho, njengoba amafutha akuyogathi enempilo, futhi ijusi kalamula omncane zinganezelwa ukuze uthole imiphumela engcono yokudla.
3- Ama-carbohydrate
Iyogathi iqukethe iphesenti likashukela olula obizwa nge-lactose (ushukela wobisi), kodwa okuqukethwe kwe-lactose ku-yogurt kuphansi kunobisi, ngenxa yokuvutshelwa okuphula i-lactose.
Phakathi nenqubo yokuvutshelwa kweyogathi nokwakheka kwayo, yakha i-galactose ne-glucose, bese i-glucose iphenduka i-lactic acid, okuyizinto ezinikeza ukunambitheka kwe-asidi ye-yogurt.
Kwesinye isikhathi izinhlobo ze-yoghurt ziqukethe i-sucrose, ngaphezu kwezinye izinambitheka, futhi sizokhuluma kamuva ukuthi ungayikhetha kanjani iyogathi enhle yokudla.
4- Amavithamini namaminerali
Iyogathi enamafutha agcwele iqukethe zonke izakhamzimba ezidingwa ngumzimba.
Inani lokudla okunomsoco lingahluka kakhulu ezinhlotsheni ezihlukene zeyogathi. Isibonelo, amavithamini amaningi namaminerali alandelayo akhona ngamanani aphezulu ku-yogurt engenalutho eyenziwe ngobisi oluphelele:
- I-Vitamin B12, nayo etholakala ekudleni okuningi kwezilwane.
- Imikhiqizo yobisi yeCalcium iyimithombo emihle kakhulu ye-calcium emuncwa kalula.
- I-Phosphorus Yogurt ingumthombo omuhle we-phosphorus, iminerali ebalulekile edlala indima ebalulekile emisebenzini yomzimba.
5 - Ama-Probiotics
Ama-probiotics amabhaktheriya anempilo enza imisebenzi eminingi enenzuzo emzimbeni, futhi ama-probiotics angase aqukathe izinzuzo eziningi zezempilo, kuye ngezinhlobo ze-yogurt kanye nenani elithathwe kuyo.
Nazi izinzuzo eziphezulu zama-probiotics atholakala ku-yogurt:
- Khulisa amasosha omzimba
- Ukwehlisa i-cholesterol
- Impilo yokugaya ukudla
- Ukuvimbela isifo sohudo
- Ukunciphisa ukuqunjelwa
Njengoba kushiwo ngenhla, akuzona zonke lezi zinzuzo ezingatholakala kuma-probiotics, kodwa ngokusho kohlobo lwe-yogurt.Ngenxa yalesi sizathu, kungcono ukukhetha i-yogurt enhle equkethe amagciwane angama-probiotic.
Izinhlobo ze-yogurt yokudla
Abanye bangase bazibuze ukuthi yiluphi uhlobo lweyogathi olungcono kakhulu ekudleni nasekunciphiseni isisindo.
Abantu bavame ukuba nenkinga yokukhetha phakathi kweyogathi yesiGreki neyogathi evamile, bengazi ukuthi izithako ezifanayo noma ezihlukile.
Ama-yogurts amaGreki kanye avamile enziwa ngobisi cishe ngenqubo efanayo yokuvutshelwa.
Kodwa-ke, uma i-yogurt ecacile yenziwe, i-whey ewuketshezi iyasuswa.
Iyogathi enokuqina okuqinile kuneyogathi evamile ibizwa ngokuthi iyogathi yesiGreki.
Ngakho-ke, ake sithole ukuthi kungani iyogathi yesiGreki iwuhlobo olungcono kakhulu lokudla?
- اNgamaprotheni namafutha: Iyogathi yesiGreki iqukethe cishe kabili inani lamaprotheni futhi cishe izikhathi ezi-3 inani lamafutha agcwele uma kuqhathaniswa neyogathi evamile.
- اNge-sodium nama-carbohydrate: I-Greek nayo ibhekwa njengenye yezinhlobo ezinhle kakhulu zokudla futhi ifinyelela imiphumela emihle, ngoba iqukethe cishe u-50% ngaphezulu kwe-sodium nama-carbohydrate uma kuqhathaniswa neyogathi evamile.
Ibuye ibe noshukela omncane kakhulu uma kuqhathaniswa ne-yogurt evamile, futhi ngaleyo ndlela inempilo futhi ifanele ukulahlekelwa isisindo. - اOkwe-probiotic: I-yogurt yesiGreki iqukethe ama-probiotics futhi ngaleyo ndlela isiza ekuthuthukiseni ukugaya.
Le iyogathi igayeka kalula, ikakhulukazi kubantu abangezwani ne-lactose, uma kuqhathaniswa neyogathi evamile. - Izinzuzo eziphezulu zezempilo: Abanye abantu bavame ukukhetha iyogathi yamaGreki ngoba inezinzuzo eziningi zezempilo, njengoba yehlisa umfutho wegazi futhi iphinda kabili amazinga okuvimbela isifo sikashukela.
Ekugcineni..
Iyogathi engenalutho kanye neyogathi yesiGreki zombili zigcwele izinzuzo, kodwa odokotela kanye nochwepheshe bokudla okunomsoco batusa ukukhetha iyogathi yesiGreki ngoba iphansi ngoshukela futhi iphezulu amaprotheni, okwenza ifanelekele ukudla.
Futhi, (i-kefir), okuwuhlobo lweyogathi ewuketshezi, iqukethe ama-probiotics futhi iyasiza ekudleni.
Izinhlobo ezingcono kakhulu ze-yogurt yokudla
Iyogathi igcwele amaprotheni ne-calcium, futhi ngokwemvelo inothile ngamabhaktheriya anenzuzo, wonke asiza ukwehlisa isisindo.
Kodwa-ke, kunezinhlobo ezithile zeyogathi ezingcono ekudleni kunezinye.
Futhi njengoba izinhlobo eziningi ze-yogurt ziqukethe ushukela nezinye izithasiselo zokwenziwa; Sizofunda ngezinhlobo ze-yogurt ezilungele ukudla.
1- Isitayela se-Icelandic sika-Siggi sika-Siggi I-Vanilla Yogurt Engamafutha Yeyogathi Yokudla
Le iyogathi enambitheka yase-Iceland iqukethe ingxenye enkulu yamaprotheni, cishe amagremu angu-15, namagremu angu-12 wamacarbohydrates, okuyenza ibe wusizo ekudleni.
2- Yoplait Original French Vanilla Yogurt, Yoplait yokudla
I-Yoplait Yogurt iyiyogathi enambitha kakhulu futhi enye ephansi kakhulu kushukela, inamaprotheni amaningi futhi inokunambitheka kwe-vanilla.
3- Isamba seFage I-Plain Yogathi yamaGreki
I-yoghurt yaziwa ngokunambitheka kwayo okumnandi futhi ayinawo ama-sweeteners, futhi izithako zayo zingokwemvelo.
Le iyogathi ayinayo i-gluten futhi aphansi ngamakholori, ngakho ilungele abantu abafuna ukwehlisa isisindo.
4- Chobani Non Fat Greek Yogurt
Le iyogathi ingenye yezinhlobo ezinhle kakhulu zeyogathi futhi ingenye yemikhiqizo ephezulu yeyogathi yamaGreki.
Lolu hlobo luqukethe amaphesenti aphansi wamafutha futhi alunawo nhlobo ama-flavour okwenziwa noma ama-preservatives, futhi alunayo i-gluten.
Ingadliwa ngesidlo sasekuseni noma njengokudla okulula, futhi iwusizo kakhulu ekunciphiseni isisindo.
Yiziphi izinzuzo zokudla kwe-yogurt?
Iyogathi iwukudla okunempilo futhi okumnandi, kodwa ingakusiza futhi ekushiseni amafutha amaningi futhi ilungele ukuncipha.
Ucwaningo olushicilelwe ku-International Journal of Sports Nutrition and Metabolism lwafakazela ukuthi abesifazane abadla i-3 servings ye-yogurt nsuku zonke balahlekelwa amafutha amaningi kuneqembu elingazange likwenze lokhu kudla, futhi okulandelayo yizinzuzo ezibaluleke kakhulu zokudla kwe-yogurt:
1- Ukudla iyogathi kuyasiza ekwehliseni isisindo
Iqembu lezifundo lembule ukuthi iyogathi inomphumela obalulekile ekwehleni kwesisindo, njengoba idatha evela ezivivinyweni eziyi-8 yabonisa ubudlelwane obuhlangene phakathi kokuncipha kwesisindo kanye neyogathi, eyabonisa inkomba yesisindo somzimba ephansi, enesisindo somzimba esiphansi namafutha, ngaphezu kwalokho isiyingi sokhalo olungezansi.
Ngakho-ke, kunconywa ukuthi udle ama-3 servings ye-yogurt ngosuku ngamaviki angu-12 ukuze unciphise amafutha omzimba futhi ulahlekelwe isisindo ngokujwayelekile.
2- Ucebile ngamaprotheni
I-yogurt iwumkhiqizo wamaprotheni amaningi, futhi ukudla okunamaprotheni amaningi kuye kwaboniswa ukunikeza amandla ngenkathi kukhuthaza ukushiswa kwamafutha.
Ucwaningo oluningi luveze ukuthi ukudla okunamaprotheni amaningi kunomphumela onamandla emandleni uma kuqhathaniswa nokudla okunama-carbohydrate namafutha amaningi, okwenza kube kuhle kakhulu ekudleni.
I-3- I-yogurt iwumthombo omuhle we-calcium futhi iwusizo ekunciphiseni isisindo
I-yogurt iqukethe amaprotheni amaningi kanye nenani elikhulu le-calcium, elizuzisa impilo yamathambo ngesikhathi sokudla.
Ukudla okune-calcium eningi kunciphisa amafutha omzimba futhi kuvimbela ukunqwabelana kwawo.
Ngaphezu kwalokho, ilawula i-metabolism kuma-fat cells.
Kuyaqapheleka ukuthi ukuthatha i-supplement ecebile nge-calcium kungadlala cishe indima efanayo, kodwa kungcono ukudla i-calcium ngokuqondile emikhiqizweni yobisi.
4- Ukudla iyogathi kunciphisa amafutha esiswini
Iqiniso lokuthi iyogathi iqukethe i-calcium, uvithamini D, kanye namaprotheni kunciphisa i-calcium ion ephuma ngaphakathi kwamaseli, okuholela ekuqhekekeni kwamafutha.Ucwaningo lomtholampilo lwembula lo mphumela, ukuthi iyogathi ayigcini nje ngokunciphisa amafutha esisu, kodwa futhi inciphisa ukuzungeza okhalweni.
Ukudla 3 izinsuku iyogathi
Abantu abaningi bangase baphendukele ekunciphiseni inani lokudla ngephesenti elikhulu ngenjongo yokunciphisa umzimba, futhi ngokwami angivumelani nemibono yokubeka uhlobo olulodwa lokudla ekudleni, ngoba umphumela ngeke uphumelele esikhathini eside. isikhathi futhi umuntu uzolahlekelwa ezinye izakhi eziningi ezidingekayo kanye nezakhamzimba.
Futhi uma kuziwa ekudleni kweyogathi yezinsuku ezi-3, ngizokwethula ngokudla okusekelwe ku-yogurt kanye nezinye izinto ezilula.
Usuku lokuqala:
- Ukudla kwasekuseni: Inkomishi yeyogathi ene-oatmeal eyengeziwe kanye nezingcezu zama-strawberries, ama-raspberries noma ama-cherries.
- Ukudla okulula: Ingilazi yejusi yewolintshi noma ingxenye yenkomishi ye-grapefruit.
- Isidlo sasemini: Isaladi yeyogathi yamaGreki nekhukhamba, ijusi kalamula kanye ne-mint, nezipuni ezi-3 zerayisi le-basmati.
- Isidlo sakusihlwa: Ingxenye yenkomishi kaphizi obilisiwe noma ubhontshisi, futhi ngaphambi kokuyolala inkomishi yeyogathi.
ngosuku lwesibili:
- Ukudla kwasekuseni: Iphakethe le-yogurt elinamantongomane.
- Ukudla okulula: Ipuleti elincane lama-strawberry, ama-blueberries nezingcezu ezincane ze-kiwi.
- Isidlo saseminiE: Isaladi kaBaba Ghanoush neyogathi, iparsley nesweli (ngaphandle kokungeza i-tahini),
Nocezu lwenyama yenkomo noma yenkukhu eyosiwe. - Isidlo sakusihlwa: Inkomishi ye-yogurt nama-oats.
ngosuku lwesithathu:
- Ukudla kwasekuseniA: Inkomishi yeyogathi yesiGreki.
- Ukudla okulula: Ipuleti elincane lemifino efana nekhukhamba, ulethisi, nezaqathi.
- Isidlo sasemini Isaladi ye-Coleslaw ne-yogurt (ngaphandle kokungeza uju) ngocezu oluncane lwe-salmon.
- Isidlo sakusihlwa: Inkomishi ye-yogurt enezithelo noma i-oatmeal.
Okulandelayo: Uma wenza noma iyiphi isaladi ye-yogurt, kucatshangelwa ukunciphisa iphesenti likasawoti futhi ungafaki noma yimaphi amafutha.
Okuhlangenwe nakho kwami ngokudla kweyogathi ngesonto
Ukudla okusekelwe ku-yogurt kuwuhlelo olunempilo nolulinganiselayo lokulahlekelwa isisindo.
Ngizokwethula isipiliyoni sami ekudleni kwe-yogurt isonto lonke, okunikeza imiphumela emihle ngaphandle kwemiphumela emibi eyingozi.
Kodwa okokuqala, kufanele wenze okulandelayo:
- Abantu abaningi baphendukela ekudleni kwe-yogurt ngaphandle kokudla noma yikuphi okunye ukudla, futhi lokhu kudla okulinganiselwe ku-yogurt kungabangela ukuqunjelwa noma izimpawu zesisu, ngakho-ke, kufanele uyeke ngokushesha ukudla i-yogurt kuphela ngoba lokhu kubonisa ukungabekezelelani kwe-lactose.
- Ukusebenzisa iyogathi engenashukela nanoma yiziphi izithasiselo zokwenziwa ekudleni.
- Ukuze kuphumelele ukudla kwe-yogurt, kufanele kudliwe okungenani kathathu ngosuku.
Nansi isipiliyoni sami ngokudla kweyogathi isonto lonke.
Usuku lokuqala
- Ngaphambi kokudla kwasekuseni: Inkomishi yamanzi afudumele enejusi kalamula kanye nesipuni soju.
- Ukudla kwasekuseni: Inkomishi ye-oatmeal yogurt.
- Ukudla okulula: Iqanda elibilisiwe kuphela.
- Isidlo sasemini: Uhhafu wesifuba senkukhu eyosiwe noma kuhhavini ngesaladi ye-mint iyogathi.
- ihora lesihlanu: Inkomishi encane yekhofi, i-Nescafe, noma itiye eliluhlaza.
- Isidlo sakusihlwa: Inkomishi yesithelo iyogathi.
ngosuku lwesibili
- Ngaphambi kokudla kwasekuseni: Inkomishi yamanzi afudumele, ijusi kalamula kanye noju.
- Ukudla kwasekuseni: Iqanda elibilisiwe, ikhukhamba kanye nocezu lwe-cottage shizi.
- Ukudla okulula: Iphakheji elincane le-yogurt elinamafutha aphansi.
- Isidlo sasemini: I-pasta ensundu ne-yogurt sauce, ama-chicken cubes kanye ne-basil.
- ihora lesihlanu: Inkomishi yekhofi, itiye eliluhlaza noma i-Nescafe.
- Isidlo sakusihlwa: I-yogurt enezithelo ezichotshoziwe noma amantongomane.
ngosuku lwesithathu
- Ngaphambi kokudla kwasekuseni: Inkomishi yamanzi afudumele anejusi kalamula noju lwengezwe.
- Ukudla kwasekuseni: Inkomishi ye-yogurt nama-oats nama-strawberries.
- Ukudla okulula: Ipuleti lemifino eliphakathi nendawo (ulethisi, ikhukhamba, ama-beet, ne-watercress) ephoswe ngejusi kalamula nopelepele omnyama.
- Isidlo sasemini: Ingxenye yesine yesifuba senkukhu eyosiwe noma kuhhavini ngesaladi iyogathi enominti, ugalikhi ogayiwe nejusi kalamula, nezipuni ezi-3 zerayisi le-basmati.
- Isidlo sakusihlwa: Iphakheji elincane le-yogurt yesiGreki.
Okulandelayo: Ezinye izinsuku zesonto ziphindaphindwa ngendlela efanayo, qiniseka ukuthi udla izikhathi ze-yogurt izikhathi ezi-3 ngosuku.
Ukudla kweyogathi inyanga kuphela
Eminyakeni yamuva, abaningi baye basebenzisa imikhiqizo yobisi, ikakhulukazi iyogathi, i-kefir, neyogathi yesiGreki, ukuze banciphise umzimba.
Ukudla i-yogurt, ngisho nenyanga njalo, kungaholela ekulahlekelweni cishe kwe-6 kg, kucabangela ukuhlanganiswa kwezinhlobo ezahlukene ze-yogurt.
Nakhu ukudla kweyogathi kuphela.
Usuku lokuqala:
- Izinkomishi ezi-4 zeyogathi enamafutha aphansi (ihlukaniswe usuku lonke).
ngosuku lwesibili:
- 2 izinkomishi iyogathi yesiGreki nezinkomishi ezi-2 zeyogathi enamafutha aphansi.
ngosuku lwesithathu:
- 2 izinkomishi ye-yogurt yesiGreki nezinkomishi ezimbili ze-kefir.
ngosuku lwesine:
- 2 izinkomishi ye-yogurt yesiGreki nezinkomishi ezimbili ze-kefir.
Usuku lwesihlanu:
- 4 izinkomishi yogurt plain.
ngosuku lwesithupha:
- 2 inkomishi iyogathi yesiGreki nezinkomishi ezi-XNUMX zeyogathi engenalutho.
ngosuku lwesikhombisa:
- 2 izinkomishi ye-yogurt yesiGreki nezinkomishi ezimbili ze-kefir.
iseluleko: Kungcono ukuhlanganisa okunye ukudla okulula nokudla kwe-yogurt, njengokwengeza ama-strawberries, amajikijolo noma i-oats, ukwengeza imbewu ye-chia noma igciwane likakolweni, isitsha sesaladi esiluhlaza, isaladi ye-yogurt nekhukhamba, njalonjalo.
Ngokulandela lolu hlelo inyanga.
Isidlo seyogathi isipiliyoni sami
Njengoba ngishilo ekuqaleni ukuthi ukudla iyogathi ngaphandle kwanoma iyiphi i-sweetener yokwenziwa noma izithasiselo kungasiza ekunciphiseni isisindo nasekushiseni amafutha amaningi.
Ngaphezu kokuqinisa amathambo ngenxa ye-calcium yogurt iqukethe.
Kukhona ukuhlolwa kokudla kwe-yogurt okungalandelwa ukuze ulahlekelwe isisindo.
- Ngaphambi kokudla kwasekuseni uphuze ingilazi yamanzi afudumele, ijusi lemon kanye noju.
- Ngemuva kokudla kwasekuseni, iqanda elibilisiwe nengxenye yenkomishi ye-yogurt.
Bese kuba inkomishi yekhofi. - Yidla ingxenye esele yenkomishi yeyogathi ngokufaka izingcezu zamajikijolo aluhlaza noma ama-strawberries.
- Isifuba senkukhu eyosiwe nesosi yeyogathi, i-basil nesweli, kanye nesaladi eluhlaza.
- Inkomishi yetiye eliluhlaza ngaphambi kwehora lesihlanu kusihlwa.
- Yiba nenkomishi yeyogathi yesiGreki ngesikhathi sokudla.
Okulandelayo: Ukuzama lokhu kudla kwe-yogurt kungase kudingeke ukuthi kulandelwe isikhathi eside ukuze uthole imiphumela emihle yokulahlekelwa isisindo.
Kusebenza kangakanani ukudla kwe-yogurt ekunciphiseni isisindo?
Umqondo oyisisekelo wokulahlekelwa isisindo ukudla ama-calories ambalwa ukuze usize ukushisa amafutha aqoqiwe; Ngakho kuza indima ye-yogurt, ethinta isifiso sokudla futhi inciphisa umuzwa wakho wendlala, ngaleyo ndlela udle kancane.
Akuzona zonke izinhlobo ze-yogurt ezisiza ekulahlekelweni isisindo, kukhona ezinye (njengoba kushiwo ezinhlotsheni zangaphambilini), ezinomsoco, ezinamaphrotheni amaningi, ushukela ophansi, kanye nama-probiotics acebile.
Ngokusho kokubuyekezwa okushicilelwe ku-Nutrition and Metabolism ngo-2016, ama-microorganisms ku-yogurt angadlala indima ekulungiseni amazinga wamandla kanye nokulawula isisindo somzimba.
Izigaba ezinqatshelwe ukulandela ukudla kweyogathi
Naphezu kwezinzuzo zezempilo ezitholakala ku-yogurt, kusukela ekuqaleni kwe-osteoporosis, ukukhulula izimpawu zamathumbu acasulayo, ukuthuthukisa ukugaya, ngisho nokulahlekelwa isisindo, kukhona amanye amaqembu avinjelwe ukulandela ukudla kwe-yogurt, ngaphezu kokwazi amanye amathiphu:
- Ukudla kwe-yogurt akufanelekile kubantu abahlushwa i-cholesterol ephezulu, amatshe ezinso, noma izifo zesibindi, futhi isizathu salokhu kungenxa yezinga eliphezulu le-calcium ne-phosphorus obisini.
- Akufanele ulandele ukudla kwe-yogurt isikhathi esingaphezu kwamasonto amabili, ikakhulukazi uma udla iyogathi kuphela.
- Akuwona wonke ama-yoghurt afanelekile ekudleni futhi enempilo. Ukuba khona kwamanani aphezulu kashukela nezinye izithako kwezinye izinhlobo ze-yogurt kungaholela emiphumeleni ephikisayo futhi kwandise amafutha omzimba.
- Gwema ukuthenga iyogathi ngezithelo ezengeziwe, futhi kungcono ukuyilungiselela ekhaya.
- Ukusebenzisa iyogathi yamaGreki ngaphezu kweyogathi evamile kuphumelela ekudayiseni nasekususeni amafutha amaningi emzimbeni.
Ukulimala ekudleni kwe-yogurt
Ngokuvamile, iyogathi iwukudla okunempilo, okunomsoco, okunekhalori ephansi okugcwele amaprotheni kanye ne-calcium. Nokho, kukhona okulimazayo ngokulandela ukudla kweyogathi (angincomi ukudla iyogathi ukuze unciphise umzimba), futhi nazi izizathu ezibaluleke kakhulu. ngalokho:
- Lolu hlobo lokudla lusiza ukunciphisa umzimba ngokushesha, okwandisa ingozi ye-gout kanye ne-cholesterol ephezulu.
- Kunamathuba angu-25% okuthi umuntu olandela ukudla kweyogathi kuphela bese ehlisa isisindo ngokushesha azoba namatshe ezinso.
- Ukulahlekelwa amandla, ukungakwazi ukwenza noma yimiphi imisebenzi yansuku zonke ngendlela efanele, umuzwa wokukhathala nokukhathala, futhi lokhu kungenxa yokulahlekelwa amanye amaminerali namavithamini amaningi adingwa umzimba.
- Ukulandela ukudla kwe-yogurt ngaphandle kokudla okunye ukudla kungase kuholele ekubambezelekeni nokuya esikhathini okungajwayelekile.
- Ukudla kweyogathi kungaholela ekulahlekelweni izinwele kanye nesikhumba esomile.
Ekugcineni..
Inketho engcono kakhulu ekulandeleni ukudla kwe-yogurt ukuyifaka ekudleni futhi uyidle ngaphambi kokudla noma njenge-snack.
