Amaxesha amaninzi sitya ukutya ngokufunda kunye ne-inertia ecocekileyo ngaphandle kokuyeka ukubona ukuba kulungile okanye kubi. Kwimeko ye-yogurt yendalo, kukho izibonelelo ezininzi ezininzi ezingazaziyo, kwaye namhlanje siza kubamba kweli nqaku. Ukususela ekuqiniseni amathambo, ekuphuculeni amajoni omzimba, nasekukhuseleni inkqubo yemithambo-luvo.
I-yogurt yendalo ingadliwa phantse naliphi na ixesha kwaye nakweyiphi na iminyaka. Eyona nto iqhelekileyo kukuthenga iyoghurts enencasa, kodwa ayingombono ulungileyo, kuba uninzi lwezo zikhetho zenza umbala kunye nencasa, eneneni iqunube, ilamuni, ikhokhonathi, njl. bane-1% okanye ngaphantsi. Inketho engcono kakhulu kukukhetha i-yogurt yendalo kwaye songeze isiqhamo ngokwethu, okanye sibeke i-yogurt kwi-blender kwaye songeze ezinye iziqwenga zeziqhamo, ukwenzela ukuba senze i-smoothie yendalo kunye nekhaya.
Kwakhona kunokutshiwo ukuba eyona ndlela ilungileyo kukukhetha i iyogathi engenaswekile, ekubeni yonke imini sele sidla iswekile eyaneleyo, nokuba iphindwe kabini i-25 grams yeswekile ngosuku (ubuninzi) ekhuthazwa yi-World Health Organization.
Ixabiso lesondlo
Olu lwazi lulandelayo luya kusekelwa kwi-100 grams (isixa esimiselweyo sokuqhuba imilinganiselo yesondlo) yeyogathi ngokubanzi, ekubeni asikhethanga naluphi na uhlobo okanye naluphi na uhlobo oluthile lweyogathi yendalo, iya kuba luhlalutyo oluphezulu lwe-100 grams yeyogathi. yonke yendalo kwaye yaswiti.
Malunga neegram ezili-100 zoku kutya zineegram eziyi-17,60 zecarbohydrates, 24,30 grams amafutha, i-14,80 grams yeprotheni yezilwanyana, akukho fiber, 5,50 grams yeswekile, I-12 mg ye-cholesterol, i-80 mg yetyuwa, phantse i-90% yamanzi, i-0,0230 grams ye-Omega 3 kunye ne-0,0960 ye-Omega 6.
Ngokuphathelele iivithamini kunye neeminerali, iyogathi yendalo iphela iphelele: 9,10 mg yevithamin A, 3,70 mg yevithamin B9, 0,44 mg yevithamin B3, 0,70 yevithamin C, phakathi kwabanye. iivithamin B1, B12, B2, B6, D kunye no-E. Asizilibali iiminerali ezi zilandelayo: i-142 mg ye-calcium, i-170 mg ye-phosphorus, i-280 mg ye-potassium, i-14,30 mg ye-magnesium ngaphandle kwesinyithi kunye ne-zinc.
Ubuninzi bexabiso kunye neengcamango zokuzongeza kwisidlo sethu
Njengoko besitshilo ekuqaleni kwesicatshulwa, amaxesha amaninzi sidla ukutya okuthile ngaphandle kokwazi ukuba babonelela ntoni. Umzekelo omhle wale yogurt, kwaye ngenxa yesi sizathu sifuna ukubonisa ubuninzi bexabiso lemihla ngemihla elicetyiswa ziingcali.
Kwimeko yeyogathi yendalo yonke, kufuneka singadluli kwi-250 grams ngosuku, elilingana ne-2 yogurts eqhelekileyo. Ngalo lonke ixesha uthathela ingqalelo amaxabiso ezondlo kwaye ngaphandle kokuchaza naluphi na uphawu, ukuba inamaqhekeza eziqhamo okanye hayi njalo njalo. Ukunikela ingqalelo nje kwinto yokuba iyogathi yendalo yonke kunye neswiti.
Ukuza kuthi ga ngoku, abanye basenokuba bayazibuza ukuba zeziphi iindlela eziqhelekileyo zokongezwa koku kutya kukutya kwethu kwemihla ngemihla. Ngokomzekelo, yenza i-smoothie yendalo, uyidle kunye ne-cereals, uyifake kwisitya kwaye ungeze iziqhamo ezifana ne-strawberries, i-ananas, i-peach, i-blueberries, njl.
Sinokwenza iikeyiki ngeyogathi, ice cream ekhaya, iikeyiki, ikhrimu yeyogathi, iikhrimu ezibandayo ezineavokhado, ikhukhamba kunye netumata, isosi yeyogathi yeesaladi, I-Aubergine ravioli kunye nesosi yeyogathi, ingulube yengulube kunye ne-yogurt, inkukhu kunye ne-yogurt sauce kunye ne-walnuts, njl.
Iintlobo zeeyogathi
Okwangoku kukho iintlobo ezininzi zeyogathi, zombini i-classic kunye nemifuno elungiselelwe iindlela ezintsha zokutya.
Yiba nokuba kunjalo, zonke zikhetho ezilungileyo ngokulinganayo, nje ukuba izithako zabo ziphilile kwaye sihlala sikhetha i-yogurt ngaphandle kweswekile eyongezelelweyo kwaye ihlala yendalo. Kufuneka siphephe iiyogathi ezinencasa, kuba zikholisa ukuba nemibala eyenziweyo, endaweni yesithako sokuqala esithembisa ukunika loo ncasa, njengequnube, umzekelo.
- Iphelele.
- Skimmed.
- Iswekile kunye neswekile ayinayo.
- yaswiti.
- Ngobusi.
- Ngeziqhamo.
- Yeencasa.
- Ngecereal.
- Bifidus.
- Ngobisi lwebhokhwe, inkomo, igusha, njl.
- Itshokolethi.
- IsiGrike.
- Kefir.
- Imifuno ye-Soy, i-oats, i-coconut, njl.
Iinzuzo eziphambili ze-yogurt yendalo
Ukuba silapha kungenxa yokuba sifuna ukwazi ukuba zeziphi iinzuzo zeyogathi yendalo emzimbeni wethu, ngoko ke siza kubala iingenelo zayo eziphambili kwaye ngokuqinisekileyo ukusukela ngoku siya kuyongeza rhoqo kwisidlo sethu, kodwa rhoqo ngaphandle kokudlula ubuninzi. isixa semihla ngemihla.
Iphucula impilo iyonke
I-yogurt ilungelelene kangangokuba inceda impilo yomzimba wethu ngeendlela ezahlukeneyo, umzekelo, ilungile eluswini kuba ayiphazamisi ekudalweni kwe-elastin kunye ne-collagen, ilungile kumazinyo kwaye iyanqanda. osteoporosis Ngenxa yobuninzi be-calcium, ikhusela inkqubo ye-nervous, i-yogurt nayo iphucula kwimpilo yeentliziyo, ekubeni umxholo ophezulu wamafutha e-monounsaturated unika idosi efanelekileyo ye-cholesterol enhle kwaye unciphisa uxinzelelo lwegazi.
Oku kutya komeleza majoni omzimba Siyabulela kumxholo wayo kwiprobiotics (iibhaktheriya ezivela kwigwele), masingakulibali ukuba iimveliso zobisi, kwaye ngokukodwa i-carbohydrates kunye neeprotheni zabo, zinceda ukubuyiswa komzimba emva koqeqesho. Kwaye ekugqibeleni, iyogathi iphucula imo yethu ngenxa yesenzo sayo emathunjini, kuba ililungu elijongene nokuveliswa kwe-serotonin, i-neurotransmitter enoxanduva lokusibeka kwimeko entle.
Ukukhuthaza ukuhamba kwamathumbu
Iimveliso zobisi, ngokude nje kungabikho ukunganyamezeli, kunenzuzo yokugaya ngenxa yeprobiotics ekhoyo kwi-yogurt yendalo yonke. Oku kutya kudla ngokuthathwa njengeyeza lendalo, ekubeni ilawula ukuhamba kwamathumbu kwaye inceda (kancinci) ukusika iinkqubo zohudo.
Ngokuthanda ukugaya, iigesi, iintlungu zesisu, ukuqunjelwa kunye nezinye izizathu zokwetyisa okukhulu ziyancipha. Ukongeza, iyogathi sisnack esifanelekileyo kuba iyasanelisa ngokwaneleyo ukuba sichithe iiyure ezimbalwa ngaphandle kokutya, ukunciphisa ukutya okunamafutha kunye nokukhuthaza ukwehla kobunzima.
Inceda ukuthintela umhlaza
Akukho kutya emarikeni, akukho mayeza asekhaya, akukho oli iyeza, akukho manzi angummangaliso, akukho magqirha, akukho homeopathy, kwaye akukho nto inokunyanga umhlaza ngomlingo. Ngethemba, ngenene, kodwa okwangoku, sinokuba nokutya okwahlukeneyo okugcwele ifayibha enyibilikayo, kude neswekile, ityuwa encinci, ilayishwe kakuhle yimifuno, imbewu kunye namandongomane nalapho inyama ebomvu inqongopheleyo.
Iyogathi yendalo ngumhlobo olungileyo kuloo kudla sikukhankanyileyo, kuba inceda ukunciphisa inani initriti egcinwe emzimbeni kwaye enoxanduva lokwenziwa kwe-nitrosamines. Iguqulelwe kulwimi lwethu, eli candelo linokunyusa umngcipheko womhlaza.
contraindications yoghurt
Ngubani ongayithandiyo iyogathi? Kupholile kakhulu ehlotyeni kunye neziqhamo ezisandul 'ukusikwa, kuba nangona inomdla kangakanani, kukho ukuchasana okuthile.
Impembelelo embi kakhulu yeyogathi yendalo yi Ukunyamezelana kwe-lactose. Ngokuxhomekeke kwinqanaba lokunganyamezeli esinalo, sinokutya i-yoghurt ngexesha, kuba asiyi kubandezeleka ngaphaya kwesisu esibuhlungu, okanye kungcono ukuba singayichukumisi imveliso yobisi kuba isinika ukothuka kwe-anaphylactic.
Okunye ukuchasana koku kutya okunempilo kakhulu, okanye akunjalo, kumxholo we ushukela. Kungenxa yoko le nto ekuqaleni kwesicatshulwa siye sabonisa ukuba eyona nto inempilo yayikukukhetha iinketho ngaphandle kweswekile okanye i-sweeteners yalo naluphi na uhlobo. Ukuba sifuna ukunambitha, sinokusebenzisa ubusi bendalo, ukuxuba iziqhamo, i-chocolate flakes, i-cookie chips, imbewu, njl.