Izibonelelo, Ubungozi, iiKhalori kunye nexabiso lesondlo seYogathi

iyogathiKukutya okuye kwatyiwa ngabantu kangangamakhulu eminyaka. Yenye yeemveliso zobisi ezivundisiweyo ezidumileyo eziveliswa ngokufaka ibhaktheriya ephilayo ebisini. 

Ityiwa ngabantu ukususela kumaxesha amandulo; isetyenziswa njengenxalenye yesnacks, iisosi kunye nezimuncumuncu.

Ukwengeza, iyogathiiqulethe ibhaktheriya enenzuzo kwaye isebenza njengeprobiotic. Ngoko ke, ibonelela ngeenzuzo ezininzi ngakumbi kunobisi olufumaneka kulo.

Umzekelo, uxolileKufunyenwe ukunciphisa umngcipheko wesifo senhliziyo kunye ne-osteoporosis, kunye nokunceda ukunciphisa umzimba.

Kwinqaku "Izibonelelo zeyogathi”, “iyogathi iyingozi”, “zeziphi izifo ezilungele iyogathi”, “iyancipha njani iyogathi?” "ixabiso lesondlo seyogathi”, “zingaphi iicalories kwiyogathi”, “ubungakanani beprotein kwiyogathi” ve "iipropati zeyogathi" njenge"ulwazi malunga neyogathi” It inikwe.

Ixabiso leSondlo seYogathi

Itheyibhile engezantsi izithako kwi yogurt Ibonelela ngolwazi malunga. 100 grams ezilula izithako kwi yogurt imi ngolu hlobo lulandelayo;

Iprotheni yeYogathi

Iyogathi eyenziwe ngobisi ityebile protein ngumthombo. I-245 grams iqulethe malunga ne-8,5 grams yeprotheni. 

Iiprotheyini kwiYogathi Iyinxalenye yeentsapho ezimbini, i-whey kunye ne-casin, kuxhomekeke ekunyibilikeni kwazo emanzini.

kwiiprotheni zobisi ezinyibilikayo emanzini whey Iiprotheni zobisi ezinganyibilikiyo zibizwa ngokuba yi-casein. 

I-Casein kunye ne-whey zombini zikumgangatho obalaseleyo, zityebile kwii-amino acids ezibalulekileyo kwaye zineempawu ezilungileyo zokwetyisa.

Casein

Iiprotheni kwi-yogurt uninzi (80%) lusapho lwe-casein, apho uninzi lwazo luyi-alpha-casein. 

Casein, calcium kwaye kwandisa ukufunxwa kweeminerali ezifana ne-phosphorus kunye nokunciphisa uxinzelelo lwegazi.

iprotein yewhey

I-Whey ifumaneka kwiimveliso zobisi kunye protein kwi yogurt Yintsapho encinci yeprotheyini eyenza i-20% yomxholo wayo.

Iphezulu kakhulu kwi-branched chain amino acids (BCAAs), njenge-valine, i-leucine kunye ne-isoleucine. 

Iiprotheyini ze-Whey ziye zaba yinto eyongezelelweyo eyaziwayo phakathi kwabakhi bomzimba kunye neembaleki.

Amafutha kwiYogathi

Umthamo wamafutha kwi-yogurtkuxhomekeke kuhlobo lobisi olwenziwe. iyogathi; Ingaveliswa kulo naluphi na uhlobo lobisi, ubisi olupheleleyo, ubisi olunamafutha aphantsi okanye ubisi lweskim. 

Umthamo wamafutha unokusuka kwi-0,4% kwi-yoghurt engekho kwi-3,3% okanye ngaphezulu kwi-fat-fat yoghurt.

Uninzi lwamafutha kwi-yogurt lugcwele (70%), kodwa kwakhona amafutha angaxutywanga ikwabandakanya. 

Amafutha obisi luhlobo olulodwa oluqulethe i-400 eyahlukeneyo ye-fatty acids ngokweentlobo ze-fatty acids ezibonelela ngayo.

Amafutha eTrans Amafutha

iyogathiabizwa ngokuba ngamafutha agqithisayo okanye amafutha obisi. amafutha trans kubandakanya usapho. 

Ngokungafaniyo namafutha afunyenwe kwezinye iimveliso zokutya ezicutshungulwayo, i-ruminant trans fats icingelwa ukuba ineziphumo eziluncedo kwimpilo.

iyogathiAwona mafutha amaninzi e-trans elinoleic acid conjugated okanye CLA'yi. Iyogathi inezixa eziphezulu ze-CLA kunobisi. 

I-CLA inezibonelelo ezininzi zempilo, kodwa iidosi ezinkulu ezithatyathwe ngezongezo zinokuvelisa iziphumo eziyingozi zemetabolism.

IiCarbs zeYogathi

Sade iicarbohydrates kwi yogurt, ebizwa ngokuba yi-lactose (iswekile yobisi) kunye ne-galactose iswekile elula ikwimo.

Ilactose yoghurt Umxholo wayo ungaphantsi kunobisi. ngokuba iintsholongwane iyogathi ukubiliswa kubangela ukucocwa kwelactose. Xa i-lactose yaphukile, yenza igalactose kunye neglucose. 

I-glucose isoloko iguqulwa ibe yi-lactic acid, kwaye ivumba layo elimuncu liyongezwa kwi-yogurt kunye nezinye iimveliso zobisi ezibilisiweyo.

Uninzi lweyoghurts yorhwebo luhlala luqulathe amanani abalulekileyo e-sweetener eyongeziweyo, efana ne-sucrose (iswekile emhlophe), kunye neentlobo ezahlukeneyo ze-sweeteners. Ngesi sizathu, i-yoghurt iswekile ratio iguquguquka kakhulu kwaye inokusuka kwi-4.7% ukuya kwi-18.6% okanye ngaphezulu.

IiVithamini zeYogathi kunye neeMinerali

Iyogathi enamafutha apheleleyo iqulethe phantse zonke izondlo ezifunwa ngabantu. 

Nangona kunjalo, kukho iintlobo ezininzi zeyogathi, kwaye ixabiso labo lesondlo linokwahluka kakhulu.

Umzekelo, ixabiso lesondlo iyogathi ukubiliswa Kuxhomekeke kuhlobo lweebhaktheriya ezisetyenziswa kwinkqubo. 

Ezi vitamin zilandelayo kunye neeminerali zifumaneka kwixabiso eliphezulu kakhulu kwiyogathi eyenziwe ngobisi olupheleleyo.

Yeyiphi ivithamini equlethwe iyogathi?

Vitamin B12

Sisakhamzimba esifumaneka ekutyeni okuvela kwizilwanyana.

calcium

Iimveliso zobisi ziyimithombo ye-calcium kwifom efunxekayo ngokulula.

phosphorus

I-yogurt iyiminerali efanelekileyo, iminerali edlala indima ebalulekileyo kwiinkqubo zezinto eziphilayo. ifosforasi ngumthombo.

riboflavin

Ikwabizwa ngokuba yi-vitamin B2. Iimveliso zobisi ngowona mthombo we-riboflavin.

Ingaba iyogathi inayo ivithamin D?

Esinye isakhamzimba esingafumanekiyo ngokwemvelo kwiyogathi yivithamin D, kodwa ezinye iiyoghurts Ivithamin D ukomelezwa nge 

I-Vitamin D iphucula impilo yethambo kunye ne-immune system kwaye inciphisa umngcipheko wezifo ezithile, kuquka nesifo senhliziyo kunye nokudakumba.

Iyogathi Yongezwe Iswekile

Zininzi uhlobo lweyogathi ziqulethe izixa ezikhulu zeswekile eyongeziweyo, ngakumbi ezo ziphawulwe njengeziphantsi kwamafutha. 

Ukugqithiswa kweswekile kuhambelana neengxaki zempilo ezahlukeneyo, kuquka isifo sikashukela kunye nokukhuluphala.

Yiyo loo nto kubalulekile ukufunda iilebhile zokutya kwaye uphephe iibrendi ezidwelisa iswekile kwizithako zazo.

Iprobiotic Yogurt

iiprobioticsziibhaktheriya eziphilayo ezineempembelelo zempilo eziluncedo xa zidliwe. Ezi bhaktheriya ezinobuhlobo zifumaneka kwiimveliso zobisi ezivundisiweyo ezifana neyogathi kunye neenkcubeko eziphilayo kunye nezisebenzayo.

Iiprobiotics eziphambili ezifumaneka kwiimveliso zobisi oluvundisiweyo zezi; iibhaktheriya ze-lactic acid kunye bifidobacteriayi Iiprobiotics zineempembelelo zempilo ezininzi ezinoncedo, kuxhomekeke kuhlobo kunye nemali ethathiweyo;

Inkqubo yomzimba

Uphononongo lubonisa ukuba iibhaktheriya zeprobiotic ziphucula ukusebenza komzimba.

ukunciphisa i-cholesterol

Ukusetyenziswa rhoqo kweentlobo ezithile zeprobiotics kunye neemveliso zobisi oluvundisiweyo kunokunciphisa i-cholesterol yegazi.

Vitamin synthesis

Bifidobacteria, thiamine, niacinIdibanisa okanye yenza ukuba kufumaneke iivithamini ezahlukeneyo ezifana nevithamin B6, ivithamin B12, ifolate kunye nevithamin K.

Inkqubo yokwetyisa

Ubisi oluvundisiweyo oluqulethe i-bifidobacteria luluncedo kwimpilo yokwetyisa kwaye lunokunciphisa iimpawu ze-bowel syndrome ezinomsindo.

Ukukhuselwa kurhudo

Iiprobiotics zikhusela kurhudo olubangelwa ngamayeza okubulala iintsholongwane.

Ukuthintela ukuqhina

Uphononongo oluninzi lubonisa ukuba ukusetyenziswa rhoqo kweyogathi enegwele le-bifidobacteria kunokunciphisa ukuqhina.

Ukuphuculwa kwe-lactose digestibility

Iibhaktheriya zeProbiotic ziphucula ukugaya kwe-lactose, iimpawu zokunganyangeki kwe-lactose kuxelwe ukuba kuncitshisiwe.

Ezi zibonelelo azinakusebenza kuzo zonke iiyogathi kuba iibhaktheriya zeprobiotic ziphathwa ngubushushu (pasteurized) kwezinye iindidi zeyogathi.

Iibhaktheriya zeprobiotic kwiiyogathi ezithengiswa ngokushushu zifile kwaye aziboneleli naziphi na izibonelelo zempilo. Ngoko ke, kuyimfuneko ukukhetha i-yoghurt kunye neenkcubeko ezisebenzayo okanye eziphilayo. Okanye ungazivubela ngokwakho ekhaya.

Yenziwa kwaye Iveliswa njani iyogathi?

ukwenza iyogathi Ngesi sizathu, iibhaktheriya ezibilisa i-lactose, iswekile yendalo efumaneka ebisini, ibizwa ngokuba “ziinkcubeko zeyogathi.” 

Bu ukuvutshelwa iyogathi Inkqubo ivelisa i-lactic acid, into eyenza ukuba iiprotheni zobisi zidibanise, kwaye kwi yoghurt Yongeza incasa kunye nokuthungwa.

Ingenziwa kulo naluphi na uhlobo lobisi. Iindidi ezenziwe ngobisi olukhutshiweyo zibhekwa njenge-skim, ngelixa ezo zenziwe ngobisi olupheleleyo zibhekwa njenge-fat fat.

Umbala wasimahla iyogathi njeLulwelo olunencasa, olumhlophe, olungqindilili. Ngelishwa, uninzi lweempawu zokuthengisa zinezithako ezongeziweyo ezifana neswekile kunye neencasa ezenziweyo. Azinampembelelo kwimpilo.

Kwelinye icala, ezicacileyo, ezingenaswekile zineengenelo ezininzi. Ngoko ke, igwele ekhaya iyogathi yendalo Ineenzuzo zempilo ezingqinwe yinzululwazi.

Ziziphi iiNzuzo zeYogathi?

Iphezulu kwiprotheyini

Le mveliso yobisi ibonelela malunga ne-200 grams yeprotheyini kwi-12-gram yokukhonza. proteinIxhasa imetabolism ngokwandisa inani leekhalori ezitshiswe imini yonke.

Ukufumana iprotheyini eyaneleyo nayo ibalulekile ekulawuleni ukutya kuba inyusa imveliso yehomoni yokuhlutha. Ngaloo ndlela, inani leekhalori ezithathwe emini liyancipha ngokuzenzekelayo.

Iluncedo ekutyeni

ezithile iintlobo zeyogathiIqulethe iibhaktheriya eziphilayo okanye iiprobiotics eziyinxalenye yenkcubeko yokuqalisa okanye eyongeziweyo emva kwe-pasteurization. Xa ezi zidliwe, zinceda ukulawula inkqubo yokugaya.

Ngelishwa, iimveliso ezininzi zifumana unyango lobushushu njengoko zifakwe kwi-pasteurized, ezibulala iibhaktheriya eziluncedo ezikuzo. 

ufumana uxolile Nika ingqalelo kwiinkcubeko eziphilayo nezisebenzayo ezidweliswe kwileyibhile ukuqinisekisa ukuba ziqulethe iiprobiotics ezisebenzayo.

bifidobacteria ve Lactobacillus ezifana iyogathiKuxelwa ukuba ezinye iintlobo zeprobiotics ezifunyenwe kwisidlo zinciphisa iimpawu ezingathandekiyo ze-Irritable bowel syndrome (IBS), ingxaki eqhelekileyo echaphazela ikholoni.

Kolunye uphononongo, izigulane ze-IBS zazihlala zinobisi oluvundisiweyo okanye bifidobacteria iyogathi etyiweyo equlathe 

Emva kweeveki nje ezintathu, bachaza ukuphuculwa kokuqunjelwa kunye nokuphindaphinda kwesitulo.

Olunye uphononongo lukwafumanise ukuba iiprobiotics zikhusela kurhudo olunxulunyaniswa ne-antibiotics kunye nokuqhinwa.

Yomeleza amajoni omzimba

Ngokukodwa kunye neprobiotics ukutya iyogathiiqinisa amajoni omzimba kwaye inciphisa amathuba okuba nesifo.

Iiprobiotics ziyaziwa ukunciphisa ukuvuvukala, okudityaniswa neemeko ezahlukeneyo zempilo, ukusuka kwintsholongwane yentsholongwane ukuya kwiingxaki zamathumbu.

Uphando lubonisa ukuba kwezinye iimeko, iiprobiotics zinokunceda ukunciphisa ubude kunye nobukhulu bengqele eqhelekileyo.

uxolile Iimpawu zayo zokunyusa umzimba ngenxa ye-magnesium, i-selenium kunye nomxholo we-zinc.

Ibonelela ngokhuseleko kwi-osteoporosis

iyogathi; calciumIqulethe izondlo ezibalulekileyo ezikhusela impilo yamathambo njengeprotheni, i-potassium, i-phosphorus.

Zonke ezi vitamin neeminerals ziluncedo ngokukhethekileyo ekuthinteleni i-osteoporosis, imeko ebonakala ngokuba buthathaka kwamathambo.

yehlisa uxinzelelo lwegazi

Uxinzelelo lwegazi oluphezulu, olukwabizwa ngokuba yi-hypertension, yenye yezona zinto ziyingozi kwisifo sentliziyo. izifundo, rhoqo ukutya iyogathiibonisa ukuba inokuthoba uxinzelelo lwegazi kwizigulane ezinoxinzelelo lwegazi. 

Ngaba iyogathi ikwenza ukuba utyebe?

iyogathiineempawu ezininzi ezinokunceda ekulawuleni ubunzima. Ikhalsiyam efumaneka kule mveliso yobisi ivundisiweyo isebenza ukunyusa amanqanaba eehomoni ezinciphisa umdla njengeprotein YY kunye ne-GLP-1.

Izifundo ezahlukeneyo, iyogathi Kufunyaniswe ukuba ukusela utywala kunempembelelo entle kubunzima bomzimba, ipesenti yamafutha omzimba kunye nomjikelezo wesinqe. Olunye uphononongo lwathi ukutya iimveliso zobisi ezityebileyo kunokunciphisa ukutyeba.

Iinzuzo zeYogathi yolusu

Ithambisa ulusu

Ukuba ulusu lwakho lufuna ukufuma, ukuluvuselela imaski yobuso beyogathi ungasebenzisa.

izinto

• 4 isipuni seyogathi
• 1 iisupuni zepuni zecocoa
• 1 ithisipuni yobusi

Isicelo

Thatha zonke izithako kwisitya kwaye udibanise kude kube ukuhambelana. Faka isicelo semaski ebusweni bakho nasentanyeni kwaye ulinde imizuzu engama-30. Pula ngamanzi abandayo kwaye wome ulusu lwakho.

Xa i-yogurt isetyenziswe phezulu, inyusa umthamo womswakama wendawo ephathwayo. Oku kwenza ulusu lunwenwe ngakumbi kwaye kwandisa ukukhanya.

Ukunciphisa imibimbi kunye nemigca emihle

Njengoko ixesha lihamba, ulusu lwakho luqala ukubonisa iimpawu zokuguga. Unokulwa nemibimbi kunye nemigca emihle ngokusebenzisa imaski ye-yogurt ngeveki.

izinto

• 2 isipuni seyogathi
• 1 isipuni se-oats

Isicelo

Yongeza i-oats kwi-yogurt kwaye udibanise ukuze ufumane ukuhambelana. Faka isicelo ebusweni nasentanyeni kwaye uphulule ngokuthambileyo, ukunyakaza okujikelezayo. Lindela imizuzu eyi-15, uze uhlambulule ngamanzi abandayo.

I-yogurt ine-asidi ye-lactic, esebenza kakuhle njenge- peeler. Isusa umaleko ophezulu weseli efileyo kwaye iveze ulusu oluqaqambileyo nolutsha.

Ulwa namaqhakuva

I-yogurt ithathwa njengeyeza elisebenzayo lasekhaya ukulwa ne-acne. Ukusebenzisa iyogathi ecacileyo rhoqo kunokunceda ukulahla i-acne.

izinto

• 1 isipuni seyogathi
• ibhola yomqhaphu

Isicelo

Gcoba iibhola zekotoni kwi-yogurt kwaye usebenzise kwiindawo ezichaphazelekayo. Yiyeke ihlale ebusweni bakho ubusuku bonke kwaye uhlambe ngamanzi abandayo kusasa.

iyogathiIzixa eziphezulu ze-zinc kunye ne-lactic acid ekhoyo kuyo yenza ukuba ibe unyango olunamandla lwe-acne.

Iyaphela amabala kunye nebala

I-acne kunye namaqhakuva anokushiya amanxeba athatha ixesha elide ukuba aphele. Ukusebenzisa iyogathi kunye nejusi yelamuni kunye kuya kunceda ukuzisusa ngokukhawuleza.

izinto

• 1 isipuni seyogathi
• ½ ithisipuni yejusi yelamuni

Isicelo

iyogathi kunye nejusi yelamuni kwisitya. Faka umxube kwiindawo ezichaphazelekayo. Kuphephe ukuyifumana emehlweni akho kuba inokulimaza. Lindela imizuzu eyi-15 kwaye uhlambulule ngamanzi abandayo.

Isizathu sokuba iyogathi incede ukucima amabala kunye nokulungisa umbala ongalinganiyo ngenxa yomxholo we-lactic acid. 

I-lactic acid isusa umaleko ophezulu wolusu okhuthaza ukukhula kweeseli ezintsha zolusu. Oku kunciphisa ngokufanelekileyo ukubonakala kwe-pigmentation.

Yehlisa izangqa ezimnyama

Indlela yokunciphisa izangqa ezimnyama, esona sizathu sikhulu sokungalali, kukusebenzisa iyogathi.

izinto

• 1 ithisipuni yeyogathi
• ibhola yomqhaphu

Isicelo

Dipha umqhaphu kwiyogathi. Gcoba ngobunono phantsi kwamehlo akho. Shiya imizuzu eyi-10 uze uhlambe.

iyogathiInceda ukunciphisa izangqa ezimnyama njengoko ineempawu ezichasayo ezinciphisa ukukhukhumala. I-asidi ye-lactic kuyo iphinda inciphise imijikelezo emnyama eqhubekayo.

Ukuphelisa ukutshiswa lilanga

Ukutshiswa lilanga kubangelwa yimitha yelanga yeUV. Iyonakalisa ulusu, ibangela ububomvu kwaye ngamanye amaxesha amadyunguza. 

Ukusebenzisa iyogathi ngokwezihloko kunokunceda ukuphilisa iindawo ezitshiswe lilanga.

Ukufaka iyogathi kwiindawo ezitshiswe lilanga kuyayipholisa. Oku kungenxa yokuba ityebile kwi-zinc kwaye ineempawu ezichasayo.

Iinzuzo zeNwele zeYogathi

Yehlisa ukulahleka kweenwele

Ukulahleka kweenwele Inokwenzeka ngesizathu esithile. Enye yazo kukuba iifolli zeenwele azityiswa ngokufanelekileyo. 

Ukusebenzisa iyogathi, ezele izondlo ezilungele iinwele zakho, kunokunceda ukuyeka ukulahleka kweenwele.

izinto

• ½ ikomityi yeyogathi
• Iipuni ezi-3 zembewu yefenugreek

Isicelo

Hlanganisa iyogathi kunye nembewu yefenugreek. Yifake kwimicu yakho usebenzisa ibrashi. Emva kokulinda iyure, hlambulula nge-shampoo encinci.

Ngenxa yobukho be-vitamin B5 kunye ne-D, i-yogurt inceda ukondla iifollicles zeenwele. Oku kuthintela ukulahleka kweenwele.

Inyanga inkwethu

Bran Yingxaki eqhelekileyo kodwa inokuthintelwa ngokusetyenziswa kweyogathi yangaphakathi. 

izinto

• ½ ikomityi yeyogathi

Isicelo

Hlaba intloko yakho ngeyogathi. Yiyeke iphumle imizuzu engama-20 kwaye uhlambe nge-shampoo encinci.

Esinye sezizathu eziphambili ze-dandruff yi-fungus. Usulelo lomngundo lunokubangela ulusu olugqabhukileyo kwi-scalp. 

Ukuba yinto echasene nefungal yendalo, iyogathi inceda ukukhulula zonke iimpawu ze-dandruff.

Ziziphi iingozi zeYogathi?

ikakhulu ukunganyamezeli kwelactose Abanye abantu kufuneka balumke malunga nokusela iyogathi, njengoko inokubangela iziphumo ezibi kwabo banobisi okanye ubisi allergy.

Ukunganyamezeli kweLactose

Ukunganyamezeli iLactose kukuphazamiseka kokutya okubangelwa kukungakwazi ukwetyisa i-lactose, eyona carbohydrate ifumaneka kwiimveliso zobisi.

Emva kokutya iimveliso zobisi, kubangela iimpawu ezahlukeneyo zokugaya ezifana nentlungu yesisu kunye nohudo. Ngoko ke, abo banokunganyangeki kwe-lactose iyogathi kufuneka balumke ngayo.

Yogurt Aleji

Iimveliso zobisi ziqulethe i-casein kunye ne-whey, uhlobo lweprotheni. Ezi proteni zibangela ukuguquguquka komzimba kwabanye abantu. 

iyogathi Ekubeni yenziwe ngobisi, kukutya okungafuneki kusetyenziswe kwiimeko ezichaseneyo.

Iimpawu zokwaliwa yiyogathi; iingxaki zesikhumba ezifana ne-eczema, i-hives, ukudumba kobuso kunye nokubomvu; ubomvu kunye nokurhawuzelelwa ngokudumba komlomo, imilebe nolwimi; intlungu zesisu, ukugabha, urhudo, isicaphucaphu, impumlo ebalekayo, ukuthimla, ukuphefumla nzima, ukukhohlela okanye nokuba ne-anaphylaxis kwiimeko ezimandundu.

Ngaba iyogathi Ibangela Ukuqunjelwa?

Abanye abantu banokudumba ngenxa yokuba benengxaki yokwetyisa i-lactose.

Yeyiphi eyona Yogathi ilungileyo?

Iintlobo ezicacileyo, ezingenaswekile zezona zilungileyo. uxolile Isiqingatha samafutha okanye amafutha agcweleyo lukhetho lomntu. Iintlobo ezinamafutha agcweleyo zineekhalori ezininzi, kodwa oko akuthethi ukuba azikho mpilweni.

Kuya kufuneka kwakhona uthenge iimveliso eziqulethe iinkcubeko eziphilayo nezisebenzayo zokuqinisekisa ukuba kukho iiprobiotics. iyogathi engcono yinto oyenzayo ekhaya.

Ngaba iyogathi Yehlisa Ubunzima? 

iyogathi; Kukutya okumnandi nokunempilo. Nangona kunjalo, abantu abaninzi ukunciphisa umzimba nge yogurtAkaqondi ukuba inokwenzeka.

Uphononongo olwenziwa yi "International Journal of Sports, Nutrition and Exercise Metabolism" yafumanisa ukuba abafazi abatya i-yoghurt ezintathu ngosuku ngalunye balahlekelwa ngamafutha amaninzi kuneqela elifanayo elilandela ukutya okunekhalori ephantsi.

Abasetyhini ababehlala besitya iyogathi eneneni batya iikhalori ezininzi kuneqela lokutya elineekhalori ezisezantsi, kodwa batshisa iikhalori ezingaphezulu kunabo. Ngoba? Enkosi kubushushu obutshisayo kwiyogathi...

IYogathi Yehla Njani Ubunzima?

Esinye sezizathu zokuba i-yogurt itshise amanqatha kukuba ngumthombo olungileyo we-calcium. Ukutya okwaneleyo kwe-calcium kubangela ukutshiswa kwamafutha emzimbeni. Kwakhona, ukuthatha i-calcium eninzi amafutha esiswiniiyayinyibilikisa.

Ukutya okunomxholo ophezulu weprotheyini kubaluleke kakhulu kwinkqubo yokulahlekelwa kwesisindo kuba kukunceda uzive ugcwele, ngaloo ndlela unciphisa ingozi yokutya kakhulu i-carbohydrates.

Ukutya i-calcium kunye nokutya okutyebileyo kwiprotheyini kunye, okufana neyogathi, kukhawulezisa inkqubo yokuncipha kobunzima kuba la maqela mabini okutya anyusa izinga le-metabolic kwaye aphucule ukugaywa kunye nempilo yamathumbu.

Kwakhona, i-yogurt iqulethe iinkcubeko ezisebenzayo ezibonelela ngeebhaktheriya ezincedo zokugaya. Ezi bhaktheriya zonyusa ukuxhathisa ngokuchasene nezifo ezahlukeneyo ezithwalwa kukutya ezifana ne-salmonella kwaye zinceda ukunciphisa umzimba njengoko zidlala indima kwimpilo yeebhaktheriya zamathumbu.

Ukutya iyogathi yonke imihla Ngokunyusa amajoni omzimba, kunciphisa ukuvuvukala ngokubanzi. Ikwayaziwa ngokuthoba i-LDL "embi" i-cholesterol.

Ngaba iYogathi yesiQhamo ilahlekelwa ngumzimba?

Iiyogathi ezinamafutha agcweleyo okanye iindidi ezinencasa ziphezulu kakhulu kwiikhalori. I-yogurt ephantsi kunye ne-fat-fat kufuneka ikhethwe ukunciphisa umzimba.

Ngaba Ukutya Iyogathi Kuphela Kwenza Wehle Umzimba?

Ukuba uzama ukunciphisa umzimba ngokutya iyogathi kuphela, uya kuba nokutya okothusayo, okungekho mpilweni kwaphela. Akulunganga ukuzama ukunciphisa umzimba kunye neqela elinye lokutya. Ngenxa yesi sizathu, kufuneka udle iyogathi kunye nokunye ukutya ukuze unciphise umzimba.

Ngaba Ukutya Iyogathi Ngaphambi Kokulala Ebusuku Kukwenza Wehle Umzimba?

yidla ngaphambi kokulala -nokuba yiyogathi- ayisiyonto ikhethwayo kwinkqubo yokunciphisa umzimba. Ngenxa yokuba unokutyeba kunokuba unciphise. Ukutya nokusela kufuneka kugqitywe iiyure ezingama-2-3 ngaphambi kokulala.

Yeyiphi iYogathi Ehlisa Ubunzima?

Iiyogathi ezingenamafutha azinawo amafutha afunekayo ukuze unciphise umzimba. Iyogathi engathathi ntweni kwaye ephantsi yolona hlobo lufanelekileyo lokuncipha.

Yivubele iyogathi yakho ngokwakho, njengoko umxholo wenkcubeko esebenzayo yesiselo esilungele ukusela uyafa ngexesha lenkqubo.

 Ngenxa yoko;

Iyogathi yimveliso yokutya eyenziwe ngokubiliswa kobisi. Indalo kunye neenkcubeko ezisebenzayo okanye eziphilayo probiotic yoghurtYeyona nto inempilo kuzo zonke iimveliso zobisi, ngakumbi xa kungekho swekile eyongeziweyo.

Ngelixa inceda ukunciphisa umngcipheko wezifo ezithile, ikwanceda inkqubo yokugaya impilo kunye nokulawula ubunzima. Inokunciphisa umngcipheko we-osteoporosis kunye nokunciphisa uxinzelelo lwegazi.