Nguva zhinji tinodya zvimwe zvikafu nekudzidza uye nekuzvidya mwoyo kwakachena pasina kumira kuti tione kana zvakanaka kana zvakaipa. Munyaya ye yogurt yakasikwa, pane zvakawanda zvinobatsira izvo vakawanda vasingazivi, uye kuti nhasi tichazotora munyaya ino. Kubva pakusimbisa mapfupa, kuvandudza immune system, uye kunyange kudzivirira tsinga.
Natural yoghurt inogona kudyiwa chero nguva uye chero zera. Chinhu chakanyanya kujairika kutenga ma yoghurts ane flavoured, asi harisi zano rakanaka, sezvo ruzhinji rwezvisarudzo izvi zvinongori kupenda uye kuravira, chaizvo sitirobheri, ndimu, kokonati, nezvimwe. vane 1% chete kana zvishoma. Nzira yakanakisisa ndeyokusarudza yogurt yakasikwa uye kuwedzera michero isu pachedu, kana kuisa yogurt mu blender uye kuwedzera zvimwe zvidimbu zvemichero, kuitira kuti tiite smoothie yakasikwa uye yakagadzirwa kumba.
Zvinogona zvakare kutaurwa kuti yakanakisa sarudzo ndeyekusarudza iyo shuga isina yoga yoga, sezvo zuva rose isu tatodya shuga yakakwana, kunyange kaviri magiramu e25 eshuga pazuva (yakawanda) inokurudzirwa neWorld Health Organization.
Maitiro ehutano
Ruzivo runotevera ruchabva pa100 gramu (yakajairwa huwandu hwekuita zviyero zvinovaka muviri) yeyoghurt kazhinji, sezvo isu tisina kusarudza chero mhando kana chero chaiyo mhando yeyogati yechisikigo, inongove yekuongorora kwepamusoro kwe100 gramu yeyoghurt. yose zvakasikwa uye zvinotapira.
Inenge 100 magiramu echikafu ichi ane 17,60 magiramu emacarbohydrates, 24,30 magiramu emafuta, 14,80 magiramu eprotein yemhuka, isina fiber, 5,50 magiramu eshuga, 12 mg yecholesterol, 80 mg yemunyu, inenge 90% yemvura, 0,0230 magiramu eOmega 3 uye 0,0960 yeOmega 6.
Nezve mavhitamini nemaminerari, yoga yoga yega yega yakakwana: 9,10 mg yevhitamini A, 3,70 mg yevhitamini B9, 0,44 mg yevhitamini B3, 0,70 yevhitamini C, pakati pevamwe. vhitamini B1, B12, B2, B6, D uye E. Hatikanganwi zvicherwa zvinotevera: 142 mg ye calcium, 170 mg ye phosphorus, 280 mg ye potassium, 14,30 mg ye magnesium kunze kwesimbi uye zinc.
Yakakura huwandu uye mazano ekuwedzera kune yedu kudya
Sezvatakataura pakutanga kwechinyorwa, kazhinji tinodya zvimwe zvekudya tisingazivi kuti zvinopa chii. Muenzaniso wakanaka weiyi yogurt, uye nekuda kwechikonzero ichi taida kuratidza huwandu hwemazuva ese hunokurudzirwa nenyanzvi.
Panyaya yeyoga yega yega, hatifanire kudarika 250 gramu pazuva, iyo yakaenzana ne 2 yakajairika yogati. Nguva dzose uchifunga nezvehutano hwekudya uye pasina kutsanangura chero mhando, kana ine zvidimbu zvemichero kana kwete uye zvichingodaro. Kungoteerera kune chokwadi chekuti iyo yega yega yega uye inotapira yogati.
Parizvino, vamwe vangave vachishamisika kuti ndedzipi nzira dzakajairika dzekuwedzera ichi chikafu mukudya kwedu kwezuva nezuva. Semuenzaniso, gadzira yakasikwa smoothie, idye nezviyo, woiwedzera mundiro uye wedzera michero yakaita sestrawberries, pineapple, peach, blueberries, nezvimwewo.
Tinogonawo kugadzira makeke neyoghurt, ice cream yakagadzirirwa kumba, makeke, kirimu yeyogati, mafuta anotonhora ane avocado, gaka nematomatisi, muto yeyogati yemasalad, Aubergine ravioli ine yoghurt muto, nyama yenguruve ine yogurt, huku ine yogurt muto uye walnuts, nezvimwewo.
Mhando dzeyoghurts
Parizvino kune asingaverengeki marudzi eyoghurt, ese echinyakare uye miriwo akachinjirwa kune matsva maitiro ekudya.
Iva sezvazvinogona, zvose zvakaenzana zvakanaka zvingasarudzwa, chero bedzi zvigadzirwa zvavo zvine utano uye tinogara tichisarudza yogati pasina shuga yakawedzerwa uye nguva dzose yakasikwa. Isu tinofanirwa kudzivirira mayoghurts ane flavoured, sezvo anowanzo kuve emhando yemavara, pachinzvimbo cheiyo yepakutanga ingredient inovimbisa kupa iyo flavour, senge sitiroberi.
- Whole.
- Skimmed.
- Shuga neshuga pasina.
- kutapira.
- Neuchi.
- Nezvibereko.
- Zvekunaka.
- Nezviyo.
- Bifidus.
- Nemukaka kubva kumbudzi, mombe, hwai, nezvimwewo.
- Chokoreti.
- ChiGiriki.
- Kefir.
- Soy miriwo, oats, kokonati, nezvimwe.
Mabhenefiti makuru eiyo yoga yoga
Kana isu tiri pano imhaka yekuti tinoda kuziva kuti zvipi zvinobatsira yoghurt yepanyama pamuviri wedu, saka tichaverenga mabhenefiti ayo makuru uye zvirokwazvo kubva zvino zvichienda mberi isu tichawedzera kakawanda pakudya kwedu, asi nguva dzose tisingapfuure zvakanyanya. mari yezuva nezuva.
Inovandudza hutano hwakazara
Yogurt yakaenzana zvekuti inobatsira hutano hwemuviri wedu nenzira dzakasiyana, semuenzaniso, yakanaka kune ganda nekuti haipindire pakusikwa kwe elastin uye collagen, zvakare yakanaka kune mazino uye inodzivirira. osteoporosis Nekuda kwehuwandu hwayo hwe calcium, inodzivirira hurongwa hwetsinga, yogurt inovandudzawo hutano hwemwoyo, sezvo huwandu hwemafuta emonounsaturated hunopa muyero wakanaka wecholesterol yakanaka uye hunoderedza BP.
Ichi chikafu chinosimbisa zvakare immune system Kutenda kune zvirimo muprobiotics (mabhakitiriya kubva mbiriso), ngatisakanganwe kuti zvigadzirwa zvemukaka, uye kunyanya macarbohydrates nemapuroteni avo, anobatsira kupora kwemuviri mushure mekudzidziswa. Uye pakupedzisira, yoghurt inovandudza mafungiro edu nekuda kwekuita kwayo mumatumbo, sezvo iri nhengo inotarisira kugadzirwa kwe serotonin, neurotransmitter inotarisira kutiisa mumamiriro ezvinhu akanaka.
Inosimudzira matumbo ekufambisa
Zvigadzirwa zvemukaka, chero bedzi pasina kusashivirira, zvinobatsira pakugaya nekuda kweprobiotics iripo muyoga yega yega yega. Ichi chikafu chinowanzoonekwa semushonga wechisikigo, sezvo iwo inogadzirisa hutumbo hwekufamba uye inobatsira (zvishoma) kucheka manyoka maitiro.
Nekufarira kugaya, magasi, marwadzo emudumbu, kuputika uye zvimwe zvinokonzeresa kugaya zvinorema zvinoderedzwa. Uye zvakare, yogati ndeyekudya kwakaringana nekuti inotigutsa zvakakwana kuti tipedze maawa mashoma tisina snacking, kuderedza kudyiwa kwemafuta uye kusimudzira uremu.
Inobatsira kudzivirira cancer
Hapana chikafu pamusika, hapana mushonga wepamba, hapana mafuta ekurapa, hapana mvura inoshamisa, hapana varapi, hapana homeopathy, uye hapana chinogona kurapa kenza nemashiripiti. Ndinovimba, chaizvo, asi ikozvino, isu tinogona chete kuve nekudya kwakasiyana-siyana kwakatakurwa ne soluble fiber, kure neshuga, yakaderera mumunyu, yakanyatso kutakurwa nemiriwo, mhodzi uye nzungu uye uko nyama tsvuku iri kushomeka.
Natural yoghurt ishamwari yakanaka mukudya uko kwatataura, sezvo inobatsira kuderedza huwandu hwe nitrites iyo inochengetwa mumuviri uye iyo inokonzera kuumbwa kwe nitrosamines. Ichiturikirwa mumutauro wedu, chikamu ichi chinogona kuwedzera njodzi yegomarara.
contraindications pamusoro yogati
Ndiani asingadi yogati? Saka inotonhorera muzhizha nemichero ichangobva kuchekwa, nekuti kunyangwe inonakidza sei, pane zvimwe zvinopesana.
Mhedzisiro yakashata yeyoga yega yega ndiyo kusagamuchirwa kwema lactose. Zvichienderana pamwero kusashivirira zvatinazvo, tinogona kudya yogati nenguva, nokuti hatitamburi mhiri dumbu kurwadza, kana nani kwete kubata mukaka chigadzirwa zvakare nokuti anotipa anaphylactic kuvhunduka.
Imwe contraindication yeichi chikafu chine hutano, kana isina hutano, ndeye zvirimo shuga. Ndokusaka pakutanga kwechinyorwa takaratidza kuti chakanyanya hutano yaive yekusarudza sarudzo pasina shuga kana zvinotapira zvemhando ipi neipi. Kana tichida kutapira, tinogona kushandisa huchi hwepanyama, musanganiswa wemichero, chocolate flakes, cookie chips, mbeu, nezvimwe.