Izikhathi eziningi sidla okunye ukudla ngokufunda nangokuzibamba okumsulwa ngaphandle kokuma ukuze sibone ukuthi kuhle noma kubi. Endabeni ye-yogurt yemvelo, kunezinzuzo eziningi abaningi abangazazi, nokuthi namuhla sizobamba kulesi sihloko. Kusukela ekuqiniseni amathambo, ekuthuthukiseni amasosha omzimba, ngisho nasekuvikeleni isimiso sezinzwa.
I-yogurt yemvelo ingadliwa cishe nganoma yisiphi isikhathi nanoma yisiphi iminyaka. Into evamile kakhulu ukuthenga ama-yoghurts ane-flavour, kodwa akuwona umqondo omuhle, njengoba iningi lalezo zinketho liwumbala kuphela nokunambitheka, empeleni ama-strawberry, ulamula, ukhukhunathi, njll. bane-1% kuphela noma ngaphansi. Inketho engcono kakhulu ukukhetha i-yogurt yemvelo bese wengeza izithelo ngokwethu, noma sibeke i-yogurt ku-blender bese wengeza ezinye izingcezu zezithelo, ukuze senze i-smoothie yemvelo neyenziwe ekhaya.
Kungashiwo ukuthi inketho engcono kakhulu ukukhetha iyogathi engenashukela, njengoba usuku lonke sesivele sidla ushukela owanele, ngisho nokuphinda kabili amagremu angu-25 kashukela ngosuku (ubuningi) obutuswe yi-World Health Organization.
Amanani wokudla okunempilo
Ulwazi olulandelayo luzosekelwe kumagremu angu-100 (inani elilinganiselwe lokufeza izilinganiso zokudla okunomsoco) we-yoghurt ngokuvamile, njengoba singakhethanga noma yiluphi uhlobo noma yiluphi uhlobo oluthile lweyogathi yemvelo, kuyoba ukuhlaziya okukha phezulu kwamagremu angu-100 we-yogurt. yonke yemvelo futhi enoshukela.
Cishe amagremu ayi-100 alokhu kudla ane-17,60 amagremu wama-carbohydrate, 24,30 amagremu amafutha, 14,80 amagremu amaprotheni ezilwane, akukho fibre, Amagremu angama-5,50 kashukela, 12 mg cholesterol, 80 mg kasawoti, cishe 90% amanzi, 0,0230 amagremu Omega 3 kanye 0,0960 Omega 6.
Mayelana namavithamini namaminerali, iyogathi yemvelo yonke iphelele: 9,10 mg kavithamini A, 3,70 mg kavithamini B9, 0,44 mg kavithamini B3, 0,70 kavithamini C, phakathi kwabanye. amavithamini B1, B12, B2, B6, D no-E. Asiwakhohlwa amaminerali alandelayo: 142 mg we-calcium, 170 mg we-phosphorus, 280 mg we-potassium, 14,30 mg we-magnesium ngaphandle kwensimbi ne-zinc.
Inani eliphezulu nemibono yokulingeza ekudleni kwethu
Njengoba sishilo ekuqaleni kombhalo, izikhathi eziningi sidla ukudla okuthile ngaphandle kokwazi ukuthi kunikezani. Isibonelo esihle salokhu i-yogurt, futhi ngenxa yalesi sizathu besifuna ukukhombisa inani eliphezulu lansuku zonke elinconywe ochwepheshe.
Endabeni yeyogathi yemvelo yonke, akufanele sidlule amagremu angu-250 ngosuku, okulingana namayogathi angu-2 avamile. Ngaso sonke isikhathi kucatshangelwa amanani okudla okunempilo futhi ngaphandle kokucacisa noma yimuphi umkhiqizo, uma unezicucu zezithelo noma cha nokunye. Ukunaka nje iqiniso lokuthi iyiyogathi yemvelo yonke futhi enoshukela.
Njengamanje, abanye bangase bazibuze ukuthi yiziphi izindlela ezivamile zokwengeza lokhu kudla ekudleni kwethu kwansuku zonke. Isibonelo, yenza i-smoothie yemvelo, uyidle ngokusanhlamvu, uyifake endishini bese wengeza izithelo ezifana nama-strawberries, uphayinaphu, i-peach, ama-blueberries, njll.
Singakwazi futhi ukwenza amakhekhe nge-yogurt, u-ayisikhilimu owenziwe ekhaya, amakhekhe, ukhilimu weyogathi, okhilimu ababandayo nokwatapheya, ukhukhamba notamatisi, isoso iyogathi yamasaladi, I-Aubergine ravioli ne-yoghurt sauce, ingulube yengulube ne-yogurt, inkukhu ene-yogurt sauce nama-walnuts, njll.
Izinhlobo zama-yogurts
Njengamanje kunezinhlobo ezingenakubalwa zeyogathi, zombili zakudala kanye nemifino eguqulelwe kuzitayela ezintsha zokudla.
Yiba noma kunjalo, zonke ziyizinketho ezinhle ngokulinganayo, inqobo nje uma izithako zabo zinempilo futhi sihlala sikhetha i-yogurt ngaphandle koshukela owengeziwe futhi njalo ngokwemvelo. Kumelwe sigweme ama-yoghurt ane-flavour, njengoba evame ukuba nemibala yokwenziwa, esikhundleni sesithako sokuqala esithembisa ukunikeza lokho kunambitheka, njengesibonelo, njenge-strawberry.
- Kuphelele.
- Skimmed.
- Ushukela noshukela awunawo.
- kumnandi.
- Ngoju.
- Ngezithelo.
- Of flavour.
- Ngokusanhlamvu.
- I-Bifidus.
- Ngobisi lwembuzi, inkomo, izimvu, njll.
- Ushokoledi.
- isiGreki.
- I-Kefir.
- Imifino ye-soy, i-oats, ukhukhunathi, njll.
Izinzuzo eziyinhloko ze-yogurt yemvelo
Uma silapha kungenxa yokuthi sifuna ukwazi ukuthi yiziphi izinzuzo ze-yoghurt yemvelo emzimbeni wethu, ngakho-ke sizobala izinzuzo zayo eziyinhloko futhi ngokuqinisekile kusukela manje sizoyengeza kaningi ekudleni kwethu, kodwa njalo ngaphandle kokudlula umkhawulo. inani lansuku zonke. Kunconywa.
Ithuthukisa impilo yonke
I-yoghurt ilinganisela kangangokuthi isiza impilo yomzimba wethu ngezindlela ezahlukene, isibonelo, inhle esikhumbeni ngoba ayiphazamisi ukwakhiwa kwe-elastin ne-collagen, iphinde ilungele amazinyo futhi ivimbele kwamathambo Ngenxa yokuqukethwe kwe-calcium ephezulu, ivikela isimiso sezinzwa, iyogathi nayo iyathuthuka impilo yempilo, njengoba okuqukethwe okuphezulu kwamafutha e-monounsaturated kunikeza isilinganiso esihle se-cholesterol enhle futhi kunciphisa umfutho wegazi.
Lokhu kudla kuqinisa futhi amasosha omzimba Ngenxa yokuqukethwe kwayo kuma-probiotics (amabhaktheriya avela kumvubelo), singakhohlwa ukuthi imikhiqizo yobisi, futhi ikakhulukazi ama-carbohydrate namaprotheni ayo, asiza ukululama ngokomzimba ngemva kokuqeqeshwa. Futhi ekugcineni, iyogathi ithuthukisa imizwa yethu ngenxa yesenzo sayo emathunjini, njengoba iyisitho esiphethe ukukhiqizwa kwe-serotonin, i-neurotransmitter enesibopho sokusibeka esimweni esihle.
Ikhuthaza ukuhamba kwamathumbu
Imikhiqizo yobisi, inqobo nje uma kungekho ukubekezelelana, kunenzuzo yokugaya ngenxa yama-probiotics akhona ku-yogurt yemvelo yonke. Lokhu kudla kuvame ukubhekwa njengomuthi wemvelo, ngoba ilawula ukuhamba kwamathumbu futhi kusiza (kancane) ukusika izinqubo zohudo.
Ngokuthanda ukugaya, amagesi, izinhlungu zesisu, ukuqunjelwa kanye nezinye izimbangela zokugaya kakhulu ziyancipha. Ngaphezu kwalokho, iyogathi iyisidlo esiphelele ngoba iyasanelisa ngokwanele ukuthi sichithe amahora ambalwa ngaphandle kokudla ukudla okulula, inciphisa ukudla kwamafutha futhi ikhuthaza ukwehla kwesisindo.
Isiza ukuvikela umdlavuza
Akukho kudla emakethe, awekho amakhambi asekhaya, awekho amafutha okwelapha, awekho amanzi ayisimangaliso, awekho abelaphi, awekho ama-homeopathy, futhi akukho okukwazi ukwelapha umdlavuza ngomlingo. Ngethemba, empeleni, kodwa okwamanje, singaba nokudla okuhlukahlukene kakhulu okugcwele i-fiber encibilikayo, kude noshukela, usawoti omncane, ogcwele imifino, imbewu namantongomane futhi lapho inyama ebomvu iyindlala.
I-yogurt yemvelo ingumngane omuhle kulokho kudla esikushilo, ngoba kusiza ukunciphisa inani ama-nitrites egcinwa emzimbeni futhi enesibopho sokwakheka kwe-nitrosamines. Uma ihunyushelwa olimini lwethu, le ngxenye ingandisa ingozi yomdlavuza.
contraindications yogurt
Ubani ongathandi iyogathi? Kupholile kakhulu ehlobo ngezithelo ezisanda kusikwa, ngoba naphezu kokuthi kumnandi kangakanani, kukhona ukuphikisana okuthile.
Umphumela omubi oyinhloko we-yogurt yemvelo yi- ukungabekezelelani kwe-lactose. Ngokuya ngezinga lokungabekezelelani esinalo, singadla iyogathi ngesikhathi, ngoba asihlupheki ngalé kwesisu esibuhlungu, noma kungcono singasawuthinti umkhiqizo wobisi ngoba usinika ukushaqeka kwe-anaphylactic.
Okunye ukungqubuzana kwalokhu kudla okunempilo kakhulu, noma okungenempilo kangako, okuqukethwe ushukela. Yingakho ekuqaleni kombhalo sibonise ukuthi into enempilo kakhulu ukukhetha okukhethwa kukho ngaphandle koshukela noma ama-sweeteners wanoma yiluphi uhlobo. Uma sifuna ukuyinandisa, singasebenzisa uju lwemvelo, izingxube zezithelo, ama-flakes kashokoledi, ama-cookie chips, imbewu, njll.