Sau da yawa muna cin wasu abinci ta hanyar koyo da kuma rashin aiki mai tsabta ba tare da tsayawa don ganin ko suna da kyau ko mara kyau ba. Game da yogurt na halitta, akwai fa'idodi da yawa waɗanda mutane da yawa ba su sani ba, kuma yau za mu ɗauka a cikin wannan labarin. Daga ƙarfafa kasusuwa, don inganta tsarin rigakafi, har ma da kare tsarin jin tsoro.
Za a iya cin yogurt na halitta a kusan kowane lokaci kuma a kowane zamani. Abu mafi al'ada shine siyan yogurts masu ɗanɗano, amma ba kyakkyawan ra'ayi bane, tunda yawancin zaɓuɓɓukan zaɓin launi ne kawai da ɗanɗano, a zahiri strawberry, lemo, kwakwa, da sauransu. suna da kashi 1% ko ƙasa da haka. Mafi kyawun zaɓi shine mu zaɓi yogurt na halitta mu ƙara 'ya'yan itacen kanmu, ko sanya yogurt a cikin blender mu ƙara wasu 'ya'yan itace, don mu yi smoothie na halitta da na gida.
Hakanan ana iya cewa mafi kyawun zaɓi shine zaɓin yogurt ba tare da sukari ba, tun da a cikin yini mun riga mun cinye isasshen sukari, har ma da ninka gram 25 na sukari kowace rana (mafi girman) da Hukumar Lafiya ta Duniya ta ba da shawarar.
Valuesimar abinci mai gina jiki
Bayanin da ke gaba zai dogara ne akan gram 100 (daidaitaccen adadin don aiwatar da ma'aunin abinci mai gina jiki) na yogurt gabaɗaya, tunda ba mu zaɓi kowane alama ko kowane takamaiman nau'in yogurt na halitta ba, zai zama kawai bincike na zahiri na gram 100 na yogurt. dukan halitta kuma mai dadi.
Kimanin gram 100 na wannan abincin yana da gram 17,60 na carbohydrates. 24,30 grams na mai, 14,80 grams na furotin dabba, babu fiber, 5,50 grams na sukari, 12 MG na cholesterol, 80 MG na gishiri, kusan 90% ruwa, 0,0230 grams na Omega 3 da 0,0960 na Omega 6.
Game da bitamin da kuma ma'adanai, dukan halitta yogurt ne quite cikakken: 9,10 MG na bitamin A, 3,70 MG na bitamin B9, 0,44 MG na bitamin B3, 0,70 na bitamin C, da sauransu. bitamin B1, B12, B2, B6, D da E. Ba mu manta da ma'adanai masu zuwa: 142 MG na calcium, 170 MG na phosphorus, 280 MG na potassium, 14,30 na magnesium baya ga baƙin ƙarfe da zinc.
Matsakaicin adadin da ra'ayoyin don ƙara shi zuwa abincinmu
Kamar yadda muka fada a farkon rubutun, sau da yawa muna cin wasu abinci ba tare da sanin abin da suke bayarwa ba. Kyakkyawan misali na wannan shine yogurt, kuma saboda wannan dalili muna so mu nuna matsakaicin adadin yau da kullum da masana suka ba da shawarar.
A cikin nau'in yogurt na halitta duka. kada mu wuce gram 250 a rana, wanda yayi daidai da yogurts na al'ada 2. Koyaushe yin la'akari da ƙimar abinci mai gina jiki kuma ba tare da ƙayyade kowane alama ba, idan yana da 'ya'yan itace ko a'a da sauransu. Kawai kula da gaskiyar cewa yana da duka na halitta da kuma yogurt mai dadi.
Ya zuwa yanzu, wasu na iya yin mamakin waɗanne hanyoyi ne na yau da kullun don ƙara wannan abincin a cikin abincinmu na yau da kullun. Misali, a yi smoothie na dabi'a, a ci shi da hatsi, a zuba a cikin kwano a zuba 'ya'yan itatuwa kamar su strawberries, abarba, peach, blueberries, da dai sauransu.
Hakanan zamu iya yin kek tare da yogurt. ice cream na gida, cupcakes, yogurt cream, creams sanyi tare da avocado, kokwamba da tumatir, yogurt miya don salads, Aubergine ravioli tare da yoghurt miya, naman alade tare da yoghurt, kaza tare da yogurt miya da gyada, da dai sauransu.
Nau'in yogurts
A halin yanzu akwai nau'ikan yoghurt marasa ƙima, duka na gargajiya da kayan lambu waɗanda suka dace da sabon yanayin abinci.
Duk da haka, duk suna daidai da zaɓuɓɓuka masu kyau, idan dai kayan aikin su suna da lafiya kuma koyaushe muna zaɓar yogurt ba tare da ƙara sukari ba kuma koyaushe na halitta. Dole ne mu guje wa yoghurt masu ɗanɗano, tun da yake sun kasance launuka na wucin gadi, maimakon ainihin abin da ya yi alkawarin ba da wannan dandano, kamar strawberry, alal misali.
- Gabaɗaya.
- Skimmed.
- Ciwon sukari ba tare da sukari ba.
- dadi.
- Da zuma.
- Tare da 'ya'yan itatuwa.
- Na dadin dandano.
- Tare da hatsi.
- Bifidus.
- Da nono daga akuya, saniya, tumaki, da sauransu.
- Cakulan.
- Girkanci.
- Kefir.
- Kayan lambu na waken soya, hatsi, kwakwa, da sauransu.
Babban fa'idodin yogurt na halitta
Idan muna nan saboda muna son sanin irin amfanin yoghurt na halitta yana da shi a jikinmu, don haka za mu ƙidaya babban fa'idodinsa kuma tabbas daga yanzu za mu ƙara ƙarawa a cikin abincinmu, amma koyaushe ba tare da wuce iyaka ba. adadin yau da kullun. shawarar.
Inganta lafiyar gabaɗaya
Yogurt yana da daidaito sosai wanda yana taimakawa lafiyar jikin mu ta hanyoyi daban-daban, misali, yana da kyau ga fata saboda baya yin tasiri wajen samar da elastin da collagen, yana da kyau ga hakora da kuma hana. osteoporosis Saboda yawan sinadarin calcium, yana kare tsarin juyayi, yogurt shima yana inganta lafiyar zuciya, tun da babban abun ciki na monounsaturated fats yana ba da kyakkyawan kashi mai kyau na cholesterol kuma yana rage hawan jini.
Wannan abincin kuma yana ƙarfafa da tsarin rigakafi Godiya ga abun ciki a cikin probiotics (kwayoyin cuta daga yeasts), kada mu manta cewa samfuran kiwo, kuma musamman ma carbohydrates da sunadarai, suna taimakawa dawo da jiki bayan horo. Kuma a ƙarshe, yogurt yana inganta yanayin mu godiya ga aikin da yake yi a cikin hanji, tun da yake ita ce sashin da ke kula da samar da serotonin, wani neurotransmitter wanda ke da alhakin sanya mu cikin yanayi mai kyau.
Yana inganta wucewa ta hanji
Kayan kiwo, idan dai babu rashin haƙuri, suna da amfani ga narkewar godiya ga probiotics da ke cikin yogurt na halitta. Ana daukar wannan abinci sau da yawa magani na halitta, tun da shi yana kula da hanyar hanji kuma yana taimakawa (dan kadan) don yanke hanyoyin gudawa.
Ta hanyar fifita narkewa, iskar gas, ciwon ciki, kumburin ciki da sauran abubuwan da ke haifar da narkewar narkewar abinci suna raguwa. Bugu da kari, yogurt cikakken abun ciye-ciye ne tun da yake yana gamsar da mu isa don ciyar da ƴan sa'o'i ba tare da ciye-ciye ba, rage cin mai da haɓaka asarar nauyi.
Yana taimakawa hana ciwon daji
Babu abinci a kasuwa, babu maganin gida, babu man magani, babu ruwa mai ban al'ajabi, babu masu warkarwa, babu ciwon gida, kuma babu abin da zai iya warkar da cutar kansa ta sihiri. Da fatan, da gaske, amma a yanzu, za mu iya samun nau'ikan nau'ikan abinci iri-iri ne kawai mai cike da fiber mai narkewa, nesa da sukari, ƙarancin gishiri, mai cike da kayan lambu, iri da goro da kuma inda jajayen nama ya yi karanci.
Yogurt na halitta shine abokin tarayya mai kyau a cikin abincin da muka ambata, tun da yake yana taimakawa wajen rage yawan nitrites wanda aka adana a cikin jiki kuma waɗanda ke da alhakin samuwar nitrosamines. Fassara zuwa harshen mu, wannan bangaren zai iya ƙara haɗarin ciwon daji.
Contraindications na yogurt
Wanene ba ya son yogurt? Don haka sanyi sosai a lokacin rani tare da sabbin 'ya'yan itace da aka yanke, saboda duk da yadda yake son cin abinci, akwai wasu contraindications.
Babban mummunan tasirin yogurt na halitta shine rashin maganin lactose. Dangane da matakin rashin haƙuri da muke da shi, za mu iya cin yoghurt a kan lokaci, saboda ba mu sha wahala fiye da ciwon ciki, ko kuma mafi kyau kada mu taɓa kayan kiwo saboda yana ba mu girgiza anaphylactic.
Wani contraindication na wannan abinci mai lafiya, ko rashin lafiya, shine abun ciki na sugar. Shi ya sa a farkon rubutun mun nuna cewa mafi koshin lafiya shi ne a zabi zabi ba tare da sukari ko kayan zaki ba. Idan muna son zaƙi, za mu iya amfani da zuma na halitta, gaurayawan 'ya'yan itace, cakulan flakes, guntun kuki, tsaba, da sauransu.