Izinzuzo, Ukulimaza, Amakhalori kanye Nevelu Yokudla Okunempilo Yeyogathi

IyogathiKuwukudla osekudliwe abantu amakhulu eminyaka. Ingenye yemikhiqizo yobisi oluvutshiwe edume kakhulu ekhiqizwa ngokungeza amagciwane aphilayo obisini. 

Idliwe ngabantu kusukela kudala; esetshenziswa njengengxenye yokudla okulula, amasoso nama-dessert.

Ngaphezu kwalokho, iyogathiiqukethe amagciwane anenzuzo futhi isebenza njenge-probiotic. Ngakho-ke, inikeza izinzuzo eziningi ngaphezu kobisi olutholakala kulo.

Ngokwesibonelo, uxoveKutholakale ukuthi yehlisa ingozi yesifo senhliziyo kanye ne-osteoporosis, futhi isiza ekunciphiseni isisindo.

Esihlokweni esithi "Izinzuzo zeyogathi”, “iyogathi ilimaza”, “iziphi izifo ezilungele iyogathi”, “iyogathi yehla kanjani isisindo?” "inani lokudla okunomsoco leyogathi”, “mangaki ama-calories ku-yoghurt”, “inani lamaprotheni ku-yogurt” ve "Izakhiwo ze-yogurt" njenge"ulwazi mayelana neyogathi" Unikelwe.

I-Yogurt Nutritional Value

Ithebula elingezansi izithako ku-yogurt Inikeza ulwazi mayelana. 100 amagremu alula izithako ku-yogurt kanje:

Okuqukethwe kweyogathi	ubuningi
Ikhalori	61
Su	% 88
amaprotheni	3.5 g
carbohydrate	4.7 g
ushukela	4.7 g
I-Lif	0 g
uwoyela	3.3 g
Kusuthisiwe	2.1 g
I-monounsaturated	0.89 g
I-Polyunsaturated	0.09 g
Omega-3	0.03 g
Omega-6	0.07 g

Amaprotheni e-yogurt

Iyogathi eyenziwe ngobisi inothile amaprotheni umthombo. Amagremu angu-245 aqukethe cishe amagremu angu-8,5 wamaprotheni. 

Amaprotheni ku-yogurt Iyingxenye yemindeni emibili, i-whey ne-casein, kuye ngokuncibilika kwayo emanzini.

kumaprotheni obisi ancibilikayo emanzini whey Amaprotheni obisi angancibiliki abizwa ngokuthi i-casein. 

I-Casein kanye ne-whey kokubili kuyikhwalithi enhle kakhulu, inothe ngama-amino acid abalulekile futhi inezakhiwo ezinhle zokugaya ukudla.

UCasein

Amaprotheni ku-yogurt iningi (80%) lisemkhayeni we-casein, lapho iningi lawo i-alpha-casein. 

I-Casein, i-calcium futhi kwandisa ukumuncwa kwamaminerali afana ne-phosphorus futhi kwehlisa umfutho wegazi.

whey amaprotheni

I-Whey itholakala emikhiqizweni yobisi kanye amaprotheni ku-yogurt Iwumndeni wamaphrotheni amancane okwenza amaphesenti angama-20 wokuqukethwe kwawo.

Iphezulu kakhulu kuma-amino acid e-branched chain (BCAAs), njenge-valine, i-leucine ne-isoleucine. 

Sekuyisikhathi eside amaprotheni e-Whey abe isithasiselo esidumile phakathi kwabakhi bomzimba nabasubathi.

Amafutha kuYogathi

Inani lamafutha ku-yogurtkuncike ohlotsheni lobisi olwenziwe. Iyogathi; Ingakhiqizwa kunoma yiluphi uhlobo lobisi, ubisi oluphelele, ubisi olunamafutha amancane noma ubisi lwe-skim. 

Okuqukethwe kwamafutha kungasukela ku-0,4% ku-yogathi enganamafutha kuya ku-3,3% noma ngaphezulu ku-yogurt enamafutha agcwele.

Iningi lamafutha ku-yogurt ligcwele (70%), kodwa futhi amafutha angagcwele kuhlanganisa futhi. 

Amafutha obisi awuhlobo oluyingqayizivele oluqukethe ama-acids angama-400 ahlukene ngokusho kwezinhlobonhlobo zamafutha acid anikezayo.

Amafutha E-Trans Amafutha

Iyogathiebizwa ngokuthi amafutha e-ruminant trans noma amafutha e-milk trans. amafutha e-trans kuhlanganisa nomndeni. 

Ngokungafani namafutha e-trans atholakala kweminye imikhiqizo yokudla okugayiwe, amafutha ahambayo acatshangwa ukuthi anemiphumela ezuzisayo yezempilo.

IyogathiAmafutha e-trans amaningi kakhulu ku i-conjugated linoleic acid noma i-CLA'kuyinto. Iyogathi iqukethe amanani aphezulu e-CLA kunobisi. 

I-CLA inezinzuzo ezimbalwa zezempilo, kodwa imithamo emikhulu ethathwe ngezithako ezingeziwe ingaveza imiphumela eyingozi ye-metabolic.

I-yogurt Carbs

Sade ama-carbohydrate ku-yogurt, okuthiwa i-lactose (ushukela wobisi) ne-galactose ushukela olula isesimweni.

I-lactose ye-yogurt Okuqukethwe kwayo kuphansi kunobisi. ngoba amagciwane e-yogurt ukuvutshelwa kubangela ukuhlanzwa kwe-lactose. Lapho i-lactose iphukile, yakha i-galactose ne-glucose. 

I-glucose ivame ukuguqulwa ibe yi-lactic acid, futhi iphunga layo elimuncu lifakwa ku-yogurt neminye imikhiqizo yobisi oluvutshiwe.

Ama-yoghurt amaningi okuhweba ngokuvamile aqukethe amanani abalulekile e-sweetener eyengeziwe, njenge-sucrose (ushukela omhlophe), kanye nezinhlobonhlobo zama-sweeteners. Ngokwalesi sizathu, isilinganiso soshukela we-yogurt iyahlukahluka kakhulu futhi ingasukela ku-4.7% iye ku-18.6% noma ngaphezulu.

Amavithamini kanye namaminerali e-yogurt

Iyogathi enamafutha agcwele iqukethe cishe zonke izakhamzimba ezidingwa abantu. 

Kodwa-ke, kunezinhlobo eziningana ze-yogurt, futhi inani labo lokudla okunempilo lingahluka kakhulu.

Ngokwesibonelo, umsoco we-yoghurt ukuvutshelwa Kuya ohlotsheni lwamagciwane asetshenziswa kule nqubo. 

Amavithamini namaminerali alandelayo atholakala ngamanani aphezulu ku-yogurt eyenziwe ngobisi lonke.

Iyiphi i-vitamin equkethe iyogathi?

I-Vitamin B12

Iwumsoco otholakala ekudleni okuvela ezilwaneni.

calcium

Imikhiqizo yobisi iyimithombo ye-calcium ngendlela emuncwa kalula.

phosphorus

I-yogurt iyiminerali enhle, i-mineral edlala indima ebalulekile ezinqubweni ze-biological. i-phosphorus umthombo.

riboflavin

Ibizwa nangokuthi i-vitamin B2. Imikhiqizo yobisi ingumthombo oyinhloko we-riboflavin.

Ingabe iyogathi inawo uvithamini D?

Esinye isakhamzimba esingatholakali ngokwemvelo ku-yoghurt yi-vitamin D, kodwa amanye ama-yogurts Ivithamini D iqiniswe nge 

I-Vitamin D ithuthukisa impilo yamathambo namasosha omzimba futhi inciphisa ingozi yezifo ezithile, kuhlanganise nesifo senhliziyo nokucindezeleka.

I-yogurt Yengezwe Ushukela

Abaningi uhlobo lweyogathi iqukethe inani elikhulu likashukela owengeziwe, ikakhulukazi lawo abhalwe ukuthi aphansi ngamafutha. 

Ukudla ushukela ngokweqile kuhlotshaniswa nezinkinga zezempilo ezahlukahlukene, ezihlanganisa isifo sikashukela nokukhuluphala.

Yingakho kubalulekile ukufunda amalebula okudla futhi ugweme izinhlobo ezifaka ushukela ezithakweni zazo.

I-Yoghurt ye-Probiotic

ama-probioticsamabhaktheriya aphilayo anemiphumela yezempilo enenzuzo uma edliwe. Lawa mabhaktheriya anobungane atholakala emikhiqizweni yobisi olubilile njengeyogathi enamasiko aphilayo nasebenzayo.

Ama-probiotics ayinhloko atholakala emikhiqizweni yobisi olubilisiwe yilawa; i-lactic acid amagciwane kanye bifidobacteriakuyinto Ama-probiotics anemiphumela eminingi yezempilo enenzuzo, kuye ngohlobo nenani elithathiwe;

Amasosha omzimba

Ucwaningo lubonisa ukuthi amagciwane e-probiotic athuthukisa umsebenzi wokuzivikela komzimba.

ukwehlisa i-cholesterol

Ukusetshenziswa njalo kwezinhlobo ezithile zama-probiotics kanye nemikhiqizo yobisi oluvutshiwe kunganciphisa i-cholesterol yegazi.

Vitamin synthesis

I-Bifidobacteria, i-thiamine, niacinIhlanganisa noma yenza kutholakale amavithamini ahlukahlukene afana ne-vitamin B6, i-vitamin B12, i-folate kanye ne-vitamin K.

Uhlelo lokugaya

Ubisi olubilile oluqukethe i-bifidobacteria luwusizo empilweni yokugaya futhi lunganciphisa izimpawu ze-bowel syndrome.

Ukuvikelwa ekukhishweni kohudo

Ama-probiotics avikela isifo sohudo esibangelwa ama-antibiotics.

Ukuvimbela ukuqunjelwa

Ucwaningo oluningi lubonisa ukuthi ukusetshenziswa njalo kweyogathi ebiliswe nge-bifidobacteria kunganciphisa ukuqunjelwa.

Ukugaya kwe-lactose okuthuthukisiwe

Amagciwane e-Probiotic athuthukisa ukugaya kwe-lactose, izimpawu zokungabekezelelani kwe-lactose kubikwe ukuthi kuncishisiwe.

Lezi zinzuzo zingase zingasebenzi kuwo wonke ama-yogurts ngoba amagciwane angama-probiotic aphathwa ngokushisa (afakwe i-pasteurized) kwezinye izinhlobo zeyogathi.

Amagciwane angama-probiotic akuyogathi ethengiswa ngokushisa afile futhi awanikezi noma yiziphi izinzuzo zezempilo. Ngakho-ke, kuyadingeka ukukhetha iyogathi ngamasiko asebenzayo noma aphilayo. Noma ungayivubela wena ekhaya.

Iyogathi Yenziwa Futhi Ikhiqizwe Kanjani?

ukwenza iyogathi Ngenxa yalesi sizathu, amagciwane abilisa i-lactose, ushukela wemvelo otholakala obisini, abizwa ngokuthi “amasiko ayogathi.” 

Bu ukuvutshelwa iyogathi Le nqubo ikhiqiza i-lactic acid, into eyenza amaprotheni obisi ahlangane, futhi ku-yogurt Yengeza ukunambitheka nokuthungwa.

Ingenziwa nganoma yiluphi uhlobo lobisi. Izinhlobonhlobo ezenziwe ngobisi lwe-skimmed zibhekwa njenge-skim, kanti lezo ezenziwe ngobisi oluphelele zibhekwa njengamafutha agcwele.

Umbala mahhala iyogathi engenaluthoIwuketshezi olumhlophe, olunambithekayo, oluwugqinsi. Ngeshwa, izimpawu zokuthengisa eziningi ziqukethe izithako ezengeziwe ezifana noshukela nama-flavour okwenziwa. Azinawo umthelela empilweni.

Ngakolunye uhlangothi, ezilula, ezingenashukela zinezinzuzo eziningi. Ngakho-ke, ifakwe ekhaya iyogathi yemvelo Inezinzuzo zezempilo ezifakazelwa isayensi.

Yiziphi Izinzuzo Zeyogathi?

Amaprotheni amaningi

Lo mkhiqizo wobisi unikeza cishe amagremu ayi-200 wamaprotheni ngamagremu angama-12. amaprotheniIsekela i-metabolism ngokwandisa inani lama-calories ashiswe usuku lonke.

Ukuthola amaprotheni anele nakho kubalulekile ekulawuleni ukudla ngoba kwandisa ukukhiqizwa kwamahomoni e-satiety. Ngakho, inani lama-calories athathwe phakathi nosuku liyancipha ngokuzenzakalelayo.

Kuyazuzisa ukugaya

abanye izinhlobo ze-yogurtIqukethe amabhaktheriya aphilayo noma ama-probiotics ayingxenye yesiko lokuqala noma engezwe ngemva kokufakwa kwe-pasteurization. Lapho lezi zisetshenzisiwe, zisiza ukulawula uhlelo lokugaya ukudla.

Ngeshwa, imikhiqizo eminingi ithola ukwelashwa ngokushisa njengoba ifakwe i-pasteurized, okubulala amagciwane anenzuzo equkethwe. 

uthola uxove Naka amasiko aphilayo nasebenzayo asohlwini lwelebula ukuze uqinisekise ukuthi aqukethe ama-probiotics asebenzayo.

bifidobacteria ve I-Lactobacillus gibi iyogathiKuthiwa ezinye izinhlobo zama-probiotics ezitholakala ekudleni zinciphisa izimpawu eziphazamisayo ze-Irritable Bowel Syndrome (IBS), isifo esivamile esithinta ikholoni.

Kolunye ucwaningo, iziguli ze-IBS zazihlale zinobisi oluvutshiwe noma bifidobacteria equkethe iyogathi 

Ngemva kwamasonto amathathu nje, babike ukuthuthuka kokuqunjelwa kanye nemvamisa yendle.

Olunye ucwaningo luye lwathola nokuthi ama-probiotics avikela isifo sohudo esihambisana nama-antibiotic kanye nokuqunjelwa.

Iqinisa amasosha omzimba

Ikakhulukazi ngama-probiotics ukudla iyogathikuqinisa amasosha omzimba futhi kunciphisa amathuba okuba nesifo.

Ama-probiotics ayaziwa ukunciphisa ukuvuvukala, okuxhunyaniswa nezimo ezihlukahlukene zezempilo, kusukela ekuthelelekeni ngegciwane kuya ekuphazamisekeni kwamathumbu.

Ucwaningo lubonisa ukuthi kwezinye izimo, ama-probiotics angasiza ukunciphisa ubude nokuqina komkhuhlane ovamile.

uxove Izakhiwo zayo zokuqinisa amasosha omzimba kungenxa yokuqukethwe kwayo kwe-magnesium, i-selenium ne-zinc.

Inikeza isivikelo ngokumelene ne-osteoporosis

Iyogathi; i-calciumIqukethe izakhi ezibalulekile ezivikela impilo yamathambo njengamaprotheni, i-potassium, i-phosphorus.

Wonke la mavithamini namaminerali awusizo ngokukhethekile ekuvimbeleni ukukhumuzeka kwamathambo, isimo esibonakala ngokuba buthaka kwamathambo.

kwehlisa umfutho wegazi

Umfutho wegazi ophakeme, obizwa nangokuthi i-hypertension, ungenye yezinto eziyingozi kakhulu zesifo senhliziyo nemithambo yegazi. izifundo, njalo ukudla iyogathiikhombisa ukuthi ingehlisa umfutho wegazi ezigulini ezinomfutho wegazi ophakeme. 

Ingabe Iyogathi Ikwenza Ukhuluphele?

Iyogathiinezici eziningana ezingasiza ekulawuleni isisindo. I-calcium etholakala kulo mkhiqizo wobisi olubilile isebenza ukukhulisa amazinga amahomoni ehlisa isifiso sokudla njengeprotein YY ne-GLP-1.

Izifundo ezehlukene, iyogathi Kutholakale ukuthi ukuphuzwa kotshwala kunomthelela omuhle esisindweni somzimba, amaphesenti wamafutha omzimba kanye nobude bokhalo. Olunye ucwaningo lwathi ukudla imikhiqizo yobisi enamafutha agcwele kunganciphisa ukukhuluphala.

Izinzuzo Zeyogathi Yesikhumba

Ithambisa isikhumba

Uma isikhumba sakho sidinga umswakama, ukuze usivuselele imaski yobuso be-yogurt ungasebenzisa.

izinto

• 4 wezipuni yogurt
• 1 wezipuni zesobho ze-cocoa
• 1 ithisipuni yoju

Isicelo

Thatha zonke izithako endishini uhlanganise kuze kube ukuvumelana kulingane. Gcoba imaski ebusweni bakho nasentanyeni bese ulinda imizuzu engama-30. Hlanza ngamanzi abandayo bese usomisa isikhumba sakho.

Uma i-yogurt isetshenziswa phezulu, yandisa umswakama wendawo ephathwayo. Lokhu kwenza isikhumba sinwebeka futhi kwandisa ukukhazimula.

Yehlisa imibimbi nemigqa emihle

Ngokuhamba kwesikhathi, isikhumba sakho siqala ukubonisa izimpawu zokuguga. Ungakwazi ukulwa nemibimbi nemigqa emihle ngokusebenzisa imaski ye-yogurt masonto onke.

izinto

• 2 wezipuni yogurt
• 1 isipuni of oats

Isicelo

Engeza ama-oats ku-yogurt bese uxuba ukuze uthole ukuvumelana okulinganayo. Gcoba ebusweni nasentanyeni futhi usihlikihle ngokunyakazisa okuthambile, okuyindilinga. Linda imizuzu engu-15, bese ugeza ngamanzi abandayo.

I-yogurt ine-lactic acid, esebenza kahle njenge- peeler. Isusa ungqimba lwamaseli afile aphezulu futhi iveze isikhumba esikhanyayo nesincane.

Ilwa nezinduna

I-yogurt ibhekwa njengekhambi eliphumelelayo lasekhaya lokulwa nezinduna. Ukusebenzisa iyogathi engenalutho njalo kungasiza ukuqeda induna.

izinto

• 1 wezipuni yogurt
• ibhola likakotini

Isicelo

Gcoba amabhola ekotini ku-yogurt futhi usebenzise ezindaweni ezithintekile. Ivumele ihlale ebusweni bakho ubusuku bonke bese ugeza ngamanzi abandayo ekuseni.

IyogathiAmanani aphezulu e-zinc kanye ne-lactic acid ekhona kuwo enza kube ukwelashwa okunamandla kwezinduna.

Ifiphaza amabala kanye ne-pigmentation

Izinduna kanye nezinduna kungashiya izibazi ezithatha isikhathi eside ukunyamalala. Ukusebenzisa iyogathi nejusi kalamula ndawonye kuzosiza ukuziqeda ngokushesha.

izinto

• 1 wezipuni yogurt
• ½ isipuni sejusi kalamula

Isicelo

Iyogathi kanye nejusi kalamula endishini. Faka ingxube ezindaweni ezithintekile. Gwema ukuyithola emehlweni akho ngoba ingalimaza. Linda imizuzu engu-15 bese ugeza ngamanzi abandayo.

Isizathu sokuthi iyogathi isiza ukufiphala amabala futhi ilungise umbala ongalingani kungenxa yokuqukethwe kwayo kwe-lactic acid. 

I-Lactic acid isusa ungqimba olungaphezulu lwesikhumba olukhuthaza ukukhula kwamaseli esikhumba amasha. Lokhu kunciphisa ngempumelelo ukubukeka kwe-pigmentation.

Yehlisa imibuthano emnyama

Indlela yokunciphisa imibuthano emnyama, isizathu esikhulu sokuqwasha, ukusebenzisa iyogathi.

izinto

• 1 ithisipuni ye-yogurt
• ibhola likakotini

Isicelo

Gcoba ukotini ku-yogurt. Gcoba kancane ngaphansi kwamehlo akho. Shiya imizuzu eyi-10 bese ugeza.

IyogathiIsiza ekunciphiseni imibuthano emnyama njengoba inezindawo zokulwa nokuvuvukala ezinciphisa ukukhukhumala. I-lactic acid ekuyo futhi inciphisa imibuthano emnyama eqhubekayo.

Ikhulula ukushiswa yilanga

Ukushiswa yilanga kubangelwa imisebe yelanga ye-UV. Ilimaza isikhumba, ibangele ububomvu futhi ngezinye izikhathi amabhamuza. 

Ukusebenzisa iyogathi ngokwezihloko kungasiza ukuphulukisa izindawo ezishiswe yilanga.

Ukufaka iyogathi ezindaweni ezishiswe yilanga kuyayipholisa. Lokhu kungenxa yokuthi inothile nge-zinc futhi inezindawo zokulwa nokuvuvukala.

Izinzuzo Zezinwele zeYogathi

Yehlisa ukuqothuka kwezinwele

Ukuqothuka kwezinwele Kungenzeka ngesizathu esithile. Enye yazo ukuthi izimpande zezinwele aziphakelwa kahle. 

Ukusebenzisa iyogathi, egcwele izakhamzimba ezilungele izinwele zakho, kungasiza ukumisa ukulahleka kwezinwele.

izinto

• ½ inkomishi ye-yogurt
• 3 wezipuni emhlabathini imbewu ye-fenugreek

Isicelo

Hlanganisa i-yoghurt nembewu ye-fenugreek. Yigcobe emicu yakho usebenzisa ibhulashi. Ngemuva kokulinda ihora, hlambulula nge-shampoo emnene.

Ngenxa yokuba khona kwevithamini B5 no-D, iyogathi isiza ukondla izinwele zezinwele. Lokhu kuvimbela ukulahlekelwa izinwele.

Ilapha inkwethu

Bran Kuyinkinga evamile kodwa ingavinjelwa ngokusetshenziswa kwe-yoghurt ye-topical. 

izinto

• ½ inkomishi ye-yogurt

Isicelo

Hlanza isikhumba sakho nge-yogurt. Yiyeke iphumule imizuzu engu-20 bese ugeza nge-shampoo emnene.

Enye yezimbangela eziyinhloko ze-dandruff ukhunta. Ukutheleleka kwefungal kungabangela isikhumba esithambile esikhumbeni. 

Njengoba i-anti-fungal yemvelo, iyogathi isiza ukukhulula zonke izimpawu ze-dandruff.

Ziyini Izingozi Zeyogathi?

ikakhulukazi ukungabekezelelani kwe-lactose Abanye abantu kufanele baqaphele ngokudla iyogathi, ngoba kungabangela imiphumela emibi kulabo abanokungezwani nobisi noma ubisi.

Ukungabekezelelani kwe-Lactose

Ukungabekezelelani kwe-Lactose wukuphazamiseka kokugaya ukudla okubangelwa ukungakwazi ukugaya i-lactose, i-carbohydrate eyinhloko etholakala emikhiqizweni yobisi.

Ngemva kokudla imikhiqizo yobisi, kubangela izimpawu ezihlukahlukene zokugaya njengobuhlungu besisu kanye nesifo sohudo. Ngakho-ke, labo abanokungabekezelelani kwe-lactose iyogathi kufanele bakuqaphele.

I-Yogurt Allergies

Imikhiqizo yobisi iqukethe i-casein ne-whey, uhlobo lwamaprotheni. Lawa maprotheni adala ukungezwani komzimba kwabanye abantu. 

Iyogathi Njengoba yenziwe ngobisi, iwukudla okungafanele kudliwe ezimeni zokungezwani komzimba.

Izimpawu zokungezwani neyogathi; izinkinga zesikhumba ezifana ne-eczema, isifuba, ukuvuvukala ebusweni nokubomvu; ubomvu nokuluma nokuvuvukala komlomo, izindebe nolimi; ubuhlungu besisu, ukuhlanza, isifo sohudo, isicanucanu, ikhala eligijimayo, ukuthimula, ukuphefumula kanzima, ukukhwehlela noma ngisho ne-anaphylaxis ezimweni ezimbi kakhulu.

Ingabe Iyogathi Ibangela Ukuqunjelwa?

Abanye abantu bangase baqunjelwe ngenxa yokuthi banenkinga yokugaya i-lactose.

Iyiphi Iyogathi Engcono Kakhulu?

Izinhlobo ezilula, ezingenashukela zingcono kakhulu. uxove Ukunamafutha amancane noma okunamafutha agcwele kuyintandokazi yomuntu siqu. Izinhlobo ezinamafutha agcwele ziqukethe ama-calories engeziwe, kodwa lokho akusho ukuthi azinampilo.

Kufanele futhi uthenge imikhiqizo equkethe amasiko aphilayo nasebenzayo ukuze uqinisekise ukuthi ama-probiotics akhona. iyogathi engcono kakhulu yilokho okwenzayo ekhaya.

Ingabe Iyogathi Yehlisa Isisindo? 

I-yogurt; Kuwukudla okumnandi nokunempilo. Nokho, abantu abaningi ulahlekelwe isisindo nge-yogurtAkaboni ukuthi kungenzeka.

Ucwaningo olwenziwe yi-"International Journal of Sports, Nutrition and Exercise Metabolism" lwathola ukuthi abesifazane abadla ama-yogurt amathathu ngosuku balahlekelwa amafutha amaningi kuneqembu elifanayo elilandela ukudla okunekhalori ephansi.

Abesifazane abavame ukudla iyogathi empeleni badla ama-calories amaningi kuneqembu lokudla elinekhalori ephansi, kodwa bashisa ama-kilojoule amaningi kunawo. Kungani? Ngenxa yesici sokushiswa kwamafutha eyogathi...

Iyogathi Yehlisa Kanjani Isisindo?

Esinye sezizathu esenza ukuthi iyogathi ishise amafutha yingoba iwumthombo omuhle we-calcium. Ukuthola i-calcium eyanele kudala ukushiswa kwamafutha emzimbeni. Futhi, ukuthatha i-calcium eningi amafutha esiswiniiyayincibilikisa.

Ukudla okunamaprotheni amaningi kubaluleke kakhulu enqubweni yokulahlekelwa isisindo ngoba kukusiza uzizwe ugcwele, ngaleyo ndlela kunciphisa ingozi yokudla ama-carbohydrates amaningi.

Ukudla ukudla okunothe nge-calcium nokudla okunamaprotheni ndawonye, ​​okufana neyogathi, kusheshisa inqubo yokulahlekelwa isisindo ngoba la maqembu amabili okudla akhuphula izinga lokugaya futhi athuthukise ukugayeka kokudla kanye nempilo yamathumbu.

Futhi, iyogathi iqukethe amasiko asebenzayo ahlinzeka ngamagciwane azuzisayo okugaya. Lawa magciwane akhulisa ukumelana nezifo ezahlukahlukene ezithwalwa ukudla njenge-salmonella futhi asiza ukunciphisa umzimba njengoba edlala indima empilweni yamagciwane amathumbu.

Ukudla iyogathi nsuku zonke Ngokuqinisa amasosha omzimba, kunciphisa ukuvuvukala okuphelele. Kuyaziwa futhi ngokwehlisa i-cholesterol "embi" ye-LDL.

Ingabe I-Fruit Yogurt Yehlisa Isisindo?

Amayogathi anamafutha agcwele noma izinhlobo ezinambithekayo zinamakhalori amaningi kakhulu. Iyogathi engenalutho nenamafutha aphansi kufanele ikhethelwe ukunciphisa umzimba.

Ingabe Ukudla Iyogathi Kuphela Kwenza Wehle Isisindo?

Uma uzama ukwehlisa isisindo ngokudla iyogathi kuphela, uzoba nokudla okwethusayo, okungenampilo nhlobo. Akulungile ukuzama ukwehlisa isisindo ngeqembu elilodwa lokudla. Ngenxa yalesi sizathu, kufanele udle iyogathi nokunye ukudla ukuze ulahlekelwe isisindo.

Ingabe Ukudla Iyogathi Ngaphambi Kokulala Ebusuku Kwenza Unciphise Isisindo?

udle ngaphambi kokulala -ngisho noma kuyiyogathi- akusona isimo esikhethwayo ekunciphiseni umzimba. Ngoba ungakhuluphala esikhundleni sokuncipha. Ukudla nokuphuza kufanele kuqedwe amahora angu-2-3 ngaphambi kokulala.

Iyiphi Iyogathi Enciphisa Isisindo?

Amayogathi angenawo amafutha awanawo amafutha adingekayo ukuze unciphise umzimba. Iyogathi engenalutho nenamafutha aphansi iwuhlobo olufaneleka kakhulu lokwehlisa isisindo.

Gcoba iyogathi yakho ngokwakho, njengoba okuqukethwe kwesiko osulungele ukuphuzwa kuyafa phakathi nenqubo.

 Ngenxa yalokho;

Iyogathi iwumkhiqizo wokudla owenziwe ngokuvutshelwa kobisi. Imvelo enamasiko asebenzayo noma aphilayo yogurt probioticInempilo kunayo yonke imikhiqizo yobisi, ikakhulukazi uma ungekho ushukela owengeziwe.

Nakuba kusiza ukunciphisa ingozi yezifo ezithile, kuzuzisa futhi impilo yesistimu yokugaya ukudla nokulawula isisindo. Kunganciphisa ingozi ye-osteoporosis nokunciphisa umfutho wegazi.