Ubwino Wabwino Waumoyo Wa Yogurt

Zamkati

• Kodi yogurt ndi chiyani ndipo amapangidwa bwanji?
• 1. Ndi Wolemera mu Zakudya Zofunikira
• 2. Ndi Mapuloteni
• 3. Mitundu Yina Ingapindulitse Thanzi Labwino M'mimba
• 4. Itha Kulimbitsa Chitetezo Cha M'thupi Lanu
• 5. Itha Kuteteza ku Osteoporosis
• 6. Itha Kupindulitsa Thanzi La Mtima
• 7. Itha Kulimbikitsa Kuchepetsa Kunenepa
• Yogurt Sangakhale Aliyense
• Kusagwirizana kwa Lactose
• Matenda a Mkaka
• Wowonjezera Shuga
• Momwe Mungasankhire Yogurt Yabwino Kwambiri Pathanzi Lanu
• Mfundo Yofunika Kwambiri
• 3. Mitundu Yina Ingapindulitse Thanzi Labwino M'mimba
• 4. Itha Kulimbitsa Chitetezo Cha M'thupi Lanu
• 5. Itha Kuteteza ku Osteoporosis
• 6. Itha Kupindulitsa Thanzi La Mtima
• 7. Itha Kulimbikitsa Kuchepetsa Kunenepa
• Yogurt Sangakhale Aliyense
• Kusagwirizana kwa Lactose
• Matenda a Mkaka
• Wowonjezera Shuga
• Momwe Mungasankhire Yogurt Yabwino Kwambiri Pathanzi Lanu
• Mfundo Yofunika Kwambiri

Yogurt yakhala ikudya anthu kwa zaka mazana ambiri.

Ndizopatsa thanzi kwambiri, ndipo kudya nthawi zonse kumatha kukulitsa mbali zingapo zaumoyo wanu.

Mwachitsanzo, yogati yapezeka kuti ichepetsa matenda a mtima ndi kufooka kwa mafupa, komanso kuthandizira kuchepetsa kunenepa.

Nkhaniyi ikufufuza maubwino 7 omwe amathandizidwa ndi sayansi yogurt.

Kodi yogurt ndi chiyani ndipo amapangidwa bwanji?

Yogurt ndi mkaka wotchuka womwe umapangidwa ndi mkaka wa bakiteriya.

Mabakiteriya omwe amagwiritsidwa ntchito kupanga yogurt amatchedwa "zikhalidwe za yogati," zomwe zimapatsa lactose, shuga wachilengedwe wopezeka mkaka.

Izi zimapanga lactic acid, chinthu chomwe chimapangitsa kuti mapuloteni amkaka agwedezeke, ndikupatsa yogurt kukoma kwake ndi kapangidwe kake.

Yogurt itha kupangidwa kuchokera ku mitundu yonse ya mkaka. Zosiyanasiyana zopangidwa kuchokera ku mkaka wosakanizika zimawerengedwa kuti zilibe mafuta, pomwe zopangidwa kuchokera mkaka wathunthu zimawerengedwa kuti ndi mafuta.

Yogurt yosalala yopanda utoto wowonjezera ndi madzi oyera, owirira okhala ndi kununkhira kwamphamvu.

Tsoka ilo, malonda ambiri amalonda ali ndi zowonjezera zowonjezera, monga shuga ndi zokometsera zopangira. Ma yogurts awa siabwino pathanzi lanu.

Komabe, yogurt yosavuta, yopanda shuga imapindulitsa kwambiri.

Popanda kuchitapo kanthu, nayi maubwino 7 okhudzana ndi sayansi ya yogurt wachilengedwe.

1. Ndi Wolemera mu Zakudya Zofunikira

Yogurt imakhala ndi michere yonse yomwe thupi lanu limafunikira.

Amadziwika kuti amakhala ndi calcium yambiri, mchere wofunikira mano ndi mafupa athanzi. Chikho chimodzi chimapereka 49% ya zosowa zanu za calcium tsiku ndi tsiku (, 2).

Mulinso mavitamini a B, makamaka vitamini B12 ndi riboflavin, zonse zomwe zimatha kuteteza matenda amtima komanso zina zotere za neural tube (2,,).

Chikho chimodzi chimaperekanso 38% ya zosowa zanu za tsiku ndi tsiku za phosphorous, 12% ya magnesium ndi 18% ya potaziyamu. Maminowa ndi ofunikira pazinthu zingapo zachilengedwe, monga kuwongolera kuthamanga kwa magazi, kagayidwe kathupi ndi thanzi la mafupa (2,,,).

Chakudya chimodzi chomwe yogurt sichikhala nacho mwachilengedwe ndi vitamini D, koma chimalimbikitsidwa nacho. Vitamini D imalimbikitsa thanzi la mafupa ndi chitetezo cha mthupi ndipo imachepetsa chiopsezo cha matenda ena, kuphatikizapo matenda amtima komanso kukhumudwa (,,).

Chidule:

Yogurt imapereka pafupifupi michere yonse yomwe thupi lanu limafunikira. Imakhala ndi calcium yambiri, B mavitamini ambiri komanso mchere.

2. Ndi Mapuloteni

Yogurt imapereka mapuloteni ambiri, okhala ndi magalamu 12 pa ma ola 200 (2).

Mapuloteni awonetsedwa kuti amathandizira kagayidwe kake powonjezera mphamvu zamagetsi, kapena kuchuluka kwama calories omwe mumawotcha tsiku lonse ().

Kupeza mapuloteni okwanira ndikofunikiranso pakudya, chifukwa kumawonjezera kutulutsa kwa mahomoni omwe amawonetsa kukhuta. Zitha kuchepetsa kuchuluka kwama calories omwe mumadya, zomwe zimapindulitsa pakuwongolera (,,).

Pakafukufuku wina, anthu omwe adadya yogurt anali ndi njala yocheperako ndipo adadya zopatsa mphamvu 100 pachakudya chamadzulo, poyerekeza ndi omwe amadya zokhwasula-khwasula za protein yokhala ndi ma calories ofanana ().

Zotsatira zodzaza ndi yogurt ndizodziwika bwino kwambiri ngati mumadya yogurt yachi Greek, yomwe ndi mtundu wandiweyani kwambiri womwe wasokonekera. Amakhala ndi mapuloteni ambiri kuposa yogurt yanthawi zonse, opatsa magalamu 22 pa ma ola 7 (200 magalamu) (15).

Yogurt yachi Greek yawonetsedwa kuti imathandizira kuyendetsa njala ndikuchepetsa chidwi cha njala kuposa yogurt yanthawi zonse yokhala ndi mapuloteni ochepa ().

Chidule:

Yogurt, makamaka mitundu yachi Greek, imakhala ndi mapuloteni ambiri. Mapuloteni ndi othandiza pakudya komanso kuchepetsa thupi.

3. Mitundu Yina Ingapindulitse Thanzi Labwino M'mimba

Mitundu ina ya yogurt imakhala ndi mabakiteriya amoyo, kapena maantibiotiki, omwe mwina anali gawo la chikhalidwe choyambira kapena kuwonjezedwa pambuyo pakudya.

Izi zitha kupindulitsa kugaya chakudya mukadya ().

Tsoka ilo, ma yogurts ambiri adadyedwa, omwe ndi mankhwala othandizira kutentha omwe amapha mabakiteriya opindulitsa omwe ali nawo.

Kuti muwonetsetse kuti yogurt yanu ili ndi maantibiotiki othandiza, yang'anani imodzi yomwe ili ndi zikhalidwe zokhazikika, zomwe ziyenera kulembedwa pamndandanda.

Mitundu ina ya maantibiotiki omwe amapezeka mu yogurt, monga Bifidobacteria ndipo Lactobacillus, awonetsedwa kuti amachepetsa zizindikilo zosasangalatsa zamatenda opweteka a m'mimba (IBS), omwe ndi matenda omwe amakhudza colon (,,,).

Kafukufuku wina anali ndi odwala IBS omwe amadya mkaka kapena yogurt nthawi zonse Bifidobacteria. Patadutsa milungu itatu yokha, adanenanso zakusintha kwa kuphulika komanso kupuma kwamagetsi - zomwe zimawoneka patatha milungu isanu ndi umodzi, komanso ().

Kafukufuku wina anapeza kuti yogurt ndi Bifidobacteria kusintha kwa zizindikilo zakugaya ndi moyo wathanzi pakati pa azimayi omwe sanapeze vuto lakugaya chakudya ().

Kuphatikiza apo, kafukufuku wambiri apeza kuti maantibiotiki amatha kuteteza motsutsana ndi matenda otsekula m'mimba, komanso kudzimbidwa (,,,,, 28).

Chidule:

Mitundu ina ya yogurt imakhala ndi maantibiotiki, omwe amatha kulimbikitsa kugaya chakudya pochepetsa zizindikilo zamatumbo, monga kupindika, kutsegula m'mimba ndi kudzimbidwa.

4. Itha Kulimbitsa Chitetezo Cha M'thupi Lanu

Kudya yogurt - makamaka ngati ili ndi maantibiotiki - pafupipafupi kumalimbitsa chitetezo chamthupi chanu ndikuchepetsa mwayi wokhala ndi matenda.

Ma Probiotic awonetsedwa kuti amachepetsa kutupa, komwe kumalumikizidwa ndi matenda osiyanasiyana kuyambira matenda opatsirana ndi matenda m'matumbo (,,,).

Kafukufuku akuwonetsa kuti nthawi zina, maantibiotiki amathanso kuthandizira kuchepetsa kufalikira, kutalika komanso kuzizira kwa chimfine (,,,,).

Kuphatikiza apo, mphamvu ya yogurt yoteteza ku chitetezo chamthupi imachitika makamaka chifukwa cha magnesium, selenium ndi zinc, zomwe zimafufuza mchere womwe umadziwika chifukwa chazomwe amachita pantchito yoteteza chitetezo cha mthupi (,,).

Ma yogurts okhala ndi Vitamini D atha kupititsa patsogolo thanzi la chitetezo chamthupi. Vitamini D yawerengedwa kuti imatha kuteteza matenda monga chimfine ndi chimfine (,,,).

Chidule:

Yogurt imapereka maantibiotiki, mavitamini ndi michere, zonse zomwe zimalimbikitsa thanzi komanso kuteteza matenda ena.

5. Itha Kuteteza ku Osteoporosis

Yogurt imakhala ndi michere yambiri yothandizira kukhalabe wathanzi, kuphatikizapo calcium, protein, potaziyamu, phosphorous ndipo, nthawi zina, vitamini D.

Mavitamini ndi michere yonseyi ndi yothandiza kwambiri popewa kufooka kwa mafupa, vuto lomwe limafooketsa mafupa. Ndizofala kwa okalamba (,,).

Anthu omwe ali ndi matenda ofooka kwa mafupa amakhala ndi mafupa ochepa ndipo amakhala pachiwopsezo chachikulu cha mafupa (,).

Komabe, kafukufuku akuwonetsa kuti kudya zakudya zosachepera zitatu za mkaka, monga yogurt, tsiku lililonse zitha kuthandiza kuteteza mafupa ndi mphamvu (,).

Chidule:

Yogurt ili ndi mavitamini ndi michere yambiri yomwe imathandizira kwambiri pamafupa. Kudya nthawi zonse kumachepetsa chiopsezo cha kufooka kwa mafupa.

6. Itha Kupindulitsa Thanzi La Mtima

Mafuta a yogurt ndi chimodzi mwazifukwa zomwe thanzi lake limakhala lotsutsana. Muli mafuta odzaza, okhala ndi mafuta ochepa a monounsaturated.

Mafuta okhuta kale ankakhulupirira kuti amayambitsa matenda amtima, koma kafukufuku wapano akuwonetsa kuti sizili choncho. Komabe, mitundu yopanda mafuta komanso mafuta ochepa ya yogurt imadziwikabe ku US (,,).

Palibe umboni wowonekera woti mafuta mu yogurt ndi owopsa ku thanzi lanu. M'malo mwake, zitha kupindulitsa thanzi lamtima (,).

Kafukufuku wina akuwonetsa kuti kudya mafuta okhutira kuchokera ku mkaka wonse kumawonjezera cholesterol "chabwino" cha HDL, chomwe chingateteze thanzi la mtima. Kafukufuku wina apeza kudya kwa yogurt kuti muchepetse kuchuluka kwa matenda amtima (,,).

Kuphatikiza apo, zopangira mkaka monga yogurt zawonetsedwa kuti zimathandizira kuchepetsa kuthamanga kwa magazi, komwe kumayambitsa chiopsezo cha matenda amtima. Zotsatira zake zimawoneka kuti ndizodziwika bwino mwa omwe amapezeka kuti ali ndi kuthamanga kwa magazi (,,).

Chidule:

Mosasamala kanthu za mafuta ake, yogati ikuwoneka kuti imapindulitsa thanzi la mtima powonjezera cholesterol "yabwino" ya HDL ndikuchepetsa kuthamanga kwa magazi.

7. Itha Kulimbikitsa Kuchepetsa Kunenepa

Yogurt ili ndi zinthu zingapo zomwe zingathandize pakuwongolera kunenepa.

Pongoyambira, ili ndi mapuloteni ambiri, omwe amagwirira ntchito limodzi ndi calcium kuwonjezera kuchuluka kwa mahomoni ochepetsa kudya monga peptide YY ndi GLP-1 ().

Kuphatikiza apo, kafukufuku wambiri apeza kuti kumwa yogurt kumalumikizidwa ndi kuchepa kwa thupi, kuchuluka kwamafuta amthupi ndi kuzungulira m'chiuno ().

Ndemanga imodzi idapeza kuti kumwa mkaka wamafuta wathunthu, kuphatikiza yogurt, kumatha kuchepetsa kuchuluka kwa kunenepa kwambiri. Izi ndizosiyana ndi zomwe kale zimakhulupirira za kudya mafuta ndi kunenepa (63).

Kafukufuku wina apeza kuti omwe amadya yogurt amakonda kudya bwino, poyerekeza ndi omwe samadya. Izi ndichifukwa choti zimakhala ndi michere yambiri, poyerekeza ndi zomwe zili ndi mafuta ochepa (,).

Chidule:

Yogurt ili ndi mapuloteni ambiri, omwe amadzaza kwambiri, ndipo amatha kusintha zakudya zanu zonse. Zonsezi zimathandizira pakuwongolera kunenepa.

Yogurt Sangakhale Aliyense

Anthu ena amafunika kukhala osamala ndi chakudya chawo cha yogati, chifukwa zimatha kuyambitsa mavuto, makamaka kwa iwo omwe ali ndi tsankho la lactose kapena mkaka.

Kusagwirizana kwa Lactose

Kusalolera kwa Lactose kumachitika thupi likasowa lactase, enzyme yomwe imafunikira kuti iwononge lactose, yomwe ndi shuga wopezeka mkaka. Zimabweretsa zizindikilo zingapo zakugaya m'mimba, monga kupweteka m'mimba ndi kutsegula m'mimba, mukamwa mkaka.

Chifukwa chake, omwe ali ndi tsankho la lactose angafunikire kupewa yogati.

Komabe, anthu ena omwe sagwirizana ndi lactose amatha kulekerera. Izi ndichifukwa choti lactose ina imagwa panthawi yopanga, ndipo maantibiotiki amatha kuthandizira pakudya kwake ().

Ngati mulibe vuto la lactose, itha kukhala nkhani yoyeserera kuti muone ngati kudya yogati kumakugwirirani ntchito.

Matenda a Mkaka

Zogulitsa mkaka zimakhala ndi ma casein ndi ma whey, omwe ndi mapuloteni omwe anthu ena sawalandira. Pazochitikazi, mkaka umayambitsa zomwe zimatha kuyambira ming'oma ndi kutupa mpaka kuopseza anaphylaxis.

Pachifukwa ichi, ndibwino kuti mupewe yogurt ngati mukumwa mkaka.

Wowonjezera Shuga

Mitundu yambiri ya yogurt imakhala ndi shuga wambiri wowonjezera, makamaka omwe amadziwika kuti ndi mafuta ochepa. Kudya shuga wambiri kumalumikizidwa ndi zovuta zingapo zaumoyo, kuphatikiza matenda ashuga komanso kunenepa kwambiri (,,).

Chifukwa chake, ndikofunikira kuwerenga zolemba za zakudya ndikupewa zopangira zomwe zimayika shuga muzosakaniza.

Chidule:

Yogurt ikhoza kukhala ndi zovuta kwa iwo omwe ali ndi tsankho la lactose kapena chifuwa cha mkaka. Mitundu yambiri imakhalanso ndi shuga wambiri wowonjezera, womwe ungathandizire kuzinthu zina zathanzi.

Momwe Mungasankhire Yogurt Yabwino Kwambiri Pathanzi Lanu

Zochepa kwambiri pankhani yosankha yogati wathanzi.

Mitundu yakuda, yopanda shuga ndi yabwino kwambiri, chifukwa imakhala ndi zinthu zochepa popanda shuga wowonjezera.

Kaya mumasankha yogurt yotsika kapena mafuta onse ndizosankha nokha.

Mitundu yamafuta yathunthu imakhala ndi ma calorie ambiri, koma sizitanthauza kuti ndizopanda thanzi. Onetsetsani kuti mukugwirizana ndi kukula kwa gawo.

Muyeneranso kuyang'ana ma yogurts omwe ali ndi zikhalidwe zokhazikika komanso zowonetsetsa kuti mukukonzekera maantibiotiki olimbikitsa thanzi.

Chidule:

Ma yogurts abwino kwambiri athanzi lanu ali ndi zosakaniza zochepa komanso shuga wowonjezera. Cholinga cha mtundu womwe uli ndi maantibiobio.

Mfundo Yofunika Kwambiri

Yogurt ili ndi michere yambiri ndipo imatha kukulitsa thanzi mukamagwiritsa ntchito pafupipafupi.

Zitha kuthandizira kuchepetsa chiwopsezo cha matenda ena, komanso kupindulitsa kugaya chakudya komanso kuwongolera kunenepa.

Komabe, onetsetsani kuti mwasankha yogurt yanu mwanzeru. Kuti mukhale ndi thanzi labwino, sankhani mitundu yosavuta, yopanda maswiti yomwe imakhala ndi maantibiotiki.

Mapuloteni awonetsedwa kuti amathandizira kagayidwe kake powonjezera mphamvu zamagetsi, kapena kuchuluka kwama calories omwe mumawotcha tsiku lonse ().

Kupeza mapuloteni okwanira ndikofunikiranso pakudya, chifukwa kumawonjezera kutulutsa kwa mahomoni omwe amawonetsa kukhuta. Zitha kuchepetsa kuchuluka kwama calories omwe mumadya, zomwe zimapindulitsa pakuwongolera (,,).

Pakafukufuku wina, omwe adadya yogurt anali ndi njala yocheperako ndipo adadya zopatsa mphamvu 100 pachakudya chamadzulo, poyerekeza ndi omwe amadya zokhwasula-khwasula zazing'onozing'ono ndi ma calories ofanana ().

Zotsatira zodzaza ndi yogurt ndizodziwika bwino kwambiri ngati mumadya yogurt yachi Greek, yomwe ndi mtundu wandiweyani kwambiri womwe wasokonekera. Amakhala ndi mapuloteni ambiri kuposa yogurt yanthawi zonse, opatsa magalamu 22 pa ma ola 7 (200 magalamu) (15).

Yogurt yachi Greek yawonetsedwa kuti imathandizira kuyendetsa njala ndikuchepetsa chidwi cha njala kuposa yogurt yanthawi zonse yokhala ndi mapuloteni ochepa ().

Chidule:

Yogurt, makamaka mitundu yachi Greek, imakhala ndi mapuloteni ambiri. Mapuloteni ndi othandiza pakudya komanso kuchepetsa thupi.

3. Mitundu Yina Ingapindulitse Thanzi Labwino M'mimba

Mitundu ina ya yogurt imakhala ndi mabakiteriya amoyo, kapena maantibiotiki, omwe mwina anali gawo la chikhalidwe choyambira kapena kuwonjezedwa pambuyo pakudya.

Izi zitha kupindulitsa kugaya chakudya mukadya ().

Tsoka ilo, ma yogurts ambiri adadyedwa, omwe ndi mankhwala othandizira kutentha omwe amapha mabakiteriya opindulitsa omwe ali nawo.

Kuti muwonetsetse kuti yogurt yanu ili ndi maantibiotiki othandiza, yang'anani imodzi yomwe ili ndi zikhalidwe zokhazikika, zomwe ziyenera kulembedwa pamndandanda.

Mitundu ina ya maantibiotiki omwe amapezeka mu yogurt, monga Bifidobacteria ndipo Lactobacillus, awonetsedwa kuti amachepetsa zizindikilo zosasangalatsa zamatenda opweteka a m'mimba (IBS), omwe ndi matenda omwe amakhudza colon (,,,).

Kafukufuku wina anali ndi odwala IBS omwe amadya mkaka kapena yogurt nthawi zonse Bifidobacteria. Patadutsa milungu itatu yokha, adanenanso zakusintha kwa kuphulika komanso kupuma kwamagetsi - zomwe zimawoneka patatha milungu isanu ndi umodzi, komanso ().

Kafukufuku wina anapeza kuti yogurt ndi Bifidobacteria kusintha kwa zizindikilo zakugaya ndi moyo wathanzi pakati pa azimayi omwe sanapeze vuto lakugaya chakudya ().

Kuphatikiza apo, kafukufuku wambiri apeza kuti maantibiotiki amatha kuteteza motsutsana ndi matenda otsekula m'mimba, komanso kudzimbidwa (,,,,, 28).

Chidule:

Mitundu ina ya yogurt imakhala ndi maantibiotiki, omwe amatha kulimbikitsa kugaya chakudya pochepetsa zizindikilo zamatumbo, monga kupindika, kutsegula m'mimba ndi kudzimbidwa.

4. Itha Kulimbitsa Chitetezo Cha M'thupi Lanu

Kudya yogurt - makamaka ngati ili ndi maantibiotiki - pafupipafupi kumalimbitsa chitetezo chamthupi chanu ndikuchepetsa mwayi wokhala ndi matenda.

Ma Probiotic awonetsedwa kuti amachepetsa kutupa, komwe kumalumikizidwa ndi matenda osiyanasiyana kuyambira matenda opatsirana ndi matenda m'matumbo (,,,).

Kafukufuku akuwonetsa kuti nthawi zina, maantibiotiki amathanso kuthandizira kuchepetsa kufalikira, kutalika komanso kuzizira kwa chimfine (,,,,).

Kuphatikiza apo, mphamvu ya yogurt yoteteza ku chitetezo chamthupi imachitika makamaka chifukwa cha magnesium, selenium ndi zinc, zomwe zimafufuza mchere womwe umadziwika chifukwa chazomwe amachita pantchito yoteteza chitetezo cha mthupi (,,).

Ma yogurts okhala ndi Vitamini D atha kupititsa patsogolo thanzi la chitetezo chamthupi. Vitamini D yawerengedwa kuti imatha kuteteza matenda monga chimfine ndi chimfine (,,,).

Chidule:

Yogurt imapereka maantibiotiki, mavitamini ndi michere, zonse zomwe zimalimbikitsa thanzi komanso kuteteza matenda ena.

5. Itha Kuteteza ku Osteoporosis

Yogurt imakhala ndi michere yambiri yothandizira kukhalabe wathanzi, kuphatikizapo calcium, protein, potaziyamu, phosphorous ndipo, nthawi zina, vitamini D.

Mavitamini ndi michere yonseyi ndi yothandiza kwambiri popewa kufooka kwa mafupa, vuto lomwe limafooketsa mafupa. Ndizofala kwa okalamba (,,).

Anthu omwe ali ndi matenda otupa mafupa amakhala ndi mafupa ochepa ndipo amakhala pachiwopsezo chachikulu cha mafupa (,).

Komabe, kafukufuku akuwonetsa kuti kudya zakudya zosachepera zitatu za mkaka, monga yogurt, tsiku lililonse zitha kuthandiza kuteteza mafupa ndi mphamvu (,).

Chidule:

Yogurt ili ndi mavitamini ndi michere yambiri yomwe imathandizira kwambiri pamafupa. Kudya nthawi zonse kumachepetsa chiopsezo cha kufooka kwa mafupa.

6. Itha Kupindulitsa Thanzi La Mtima

Mafuta a yogurt ndi chimodzi mwazifukwa zomwe thanzi lake limakhala lotsutsana. Muli mafuta odzaza, okhala ndi mafuta ochepa a monounsaturated.

Mafuta okhuta kale ankakhulupirira kuti amayambitsa matenda amtima, koma kafukufuku wapano akuwonetsa kuti sizili choncho. Komabe, mitundu yopanda mafuta komanso mafuta ochepa ya yogurt imadziwikabe ku US (,,).

Palibe umboni woonekeratu wosonyeza kuti mafuta a yogurt ndi owononga thanzi lanu. M'malo mwake, zitha kupindulitsa thanzi lamtima (,).

Kafukufuku wina akuwonetsa kuti kudya mafuta okhutira kuchokera ku mkaka wonse kumawonjezera cholesterol "chabwino" cha HDL, chomwe chingateteze thanzi la mtima. Kafukufuku wina apeza kudya kwa yogurt kuti muchepetse kuchuluka kwa matenda amtima (,,).

Kuphatikiza apo, zopangira mkaka monga yogurt zawonetsedwa kuti zimathandizira kuchepetsa kuthamanga kwa magazi, komwe kumayambitsa chiopsezo cha matenda amtima. Zotsatira zake zimawoneka kuti ndizodziwika bwino mwa omwe amapezeka kuti ali ndi kuthamanga kwa magazi (,,).

Chidule:

Mosasamala kanthu za mafuta ake, yogati ikuwoneka kuti imapindulitsa thanzi la mtima powonjezera cholesterol "yabwino" ya HDL ndikuchepetsa kuthamanga kwa magazi.

7. Itha Kulimbikitsa Kuchepetsa Kunenepa

Yogurt ili ndi zinthu zingapo zomwe zingathandize pakuwongolera kunenepa.

Pongoyambira, ili ndi mapuloteni ambiri, omwe amagwirira ntchito limodzi ndi calcium kuwonjezera kuchuluka kwa mahomoni ochepetsa kudya monga peptide YY ndi GLP-1 ().

Kuphatikiza apo, kafukufuku wambiri apeza kuti kumwa yogurt kumalumikizidwa ndi kuchepa kwa thupi, kuchuluka kwamafuta amthupi ndi kuzungulira m'chiuno ().

Ndemanga imodzi idapeza kuti kumwa mkaka wamafuta wathunthu, kuphatikiza yogurt, kumatha kuchepetsa kuchuluka kwa kunenepa kwambiri. Izi ndizosiyana ndi zomwe kale zimakhulupirira za kudya mafuta ndi kunenepa (63).

Kafukufuku wina apeza kuti omwe amadya yogurt amakonda kudya bwino, poyerekeza ndi omwe samadya. Izi ndichifukwa choti zimakhala ndi michere yambiri, poyerekeza ndi zomwe zili ndi mafuta ochepa (,).

Chidule:

Yogurt ili ndi mapuloteni ambiri, omwe amadzaza kwambiri, ndipo amatha kusintha zakudya zanu zonse.Zonsezi zimathandizira pakuwongolera kunenepa.

Yogurt Sangakhale Aliyense

Anthu ena amafunika kukhala osamala ndi chakudya chawo cha yogati, chifukwa zimatha kuyambitsa mavuto, makamaka kwa iwo omwe ali ndi tsankho la lactose kapena mkaka.

Kusagwirizana kwa Lactose

Kusalolera kwa Lactose kumachitika thupi likasowa lactase, enzyme yomwe imafunikira kuti iwononge lactose, yomwe ndi shuga wopezeka mkaka. Zimabweretsa zizindikilo zingapo zakugaya m'mimba, monga kupweteka m'mimba ndi kutsegula m'mimba, mukamwa mkaka.

Chifukwa chake, omwe ali ndi tsankho la lactose angafunikire kupewa yogati.

Komabe, anthu ena omwe sagwirizana ndi lactose amatha kulekerera. Izi ndichifukwa choti lactose ina imagwa panthawi yopanga, ndipo maantibiotiki amatha kuthandizira pakudya kwake ().

Ngati mulibe vuto la lactose, itha kukhala nkhani yoyeserera kuti muone ngati kudya yogati kumakugwirirani ntchito.

Matenda a Mkaka

Zogulitsa mkaka zimakhala ndi ma casein ndi ma whey, omwe ndi mapuloteni omwe anthu ena sawalandira. Pazochitikazi, mkaka umayambitsa zomwe zimatha kuyambira ming'oma ndi kutupa mpaka kuopseza anaphylaxis.

Pachifukwa ichi, ndibwino kuti mupewe yogurt ngati mukumwa mkaka.

Wowonjezera Shuga

Mitundu yambiri ya yogurt imakhala ndi shuga wambiri wowonjezera, makamaka omwe amadziwika kuti ndi mafuta ochepa. Kudya shuga wambiri kumalumikizidwa ndi zovuta zingapo zaumoyo, kuphatikiza matenda ashuga komanso kunenepa kwambiri (,,).

Chifukwa chake, ndikofunikira kuwerenga zolemba za zakudya ndikupewa zopangira zomwe zimayika shuga muzosakaniza.

Chidule:

Yogurt ikhoza kukhala ndi zovuta kwa iwo omwe ali ndi tsankho la lactose kapena chifuwa cha mkaka. Mitundu yambiri imakhalanso ndi shuga wambiri wowonjezera, womwe ungathandizire kuzinthu zina zathanzi.

Momwe Mungasankhire Yogurt Yabwino Kwambiri Pathanzi Lanu

Zochepa kwambiri pankhani yosankha yogati wathanzi.

Mitundu yakuda, yopanda shuga ndi yabwino kwambiri, chifukwa imakhala ndi zinthu zochepa popanda shuga wowonjezera.

Kaya mumasankha yogurt yotsika kapena mafuta onse ndizosankha nokha.

Mitundu yamafuta yathunthu imakhala ndi ma calorie ambiri, koma sizitanthauza kuti ndizopanda thanzi. Onetsetsani kuti mukugwirizana ndi kukula kwa gawo.

Muyeneranso kuyang'ana ma yogurts omwe ali ndi zikhalidwe zokhazikika komanso zowonetsetsa kuti mukukonzekera maantibiotiki olimbikitsa thanzi.

Chidule:

Ma yogurts abwino kwambiri athanzi lanu ali ndi zosakaniza zochepa komanso shuga wowonjezera. Cholinga cha mtundu womwe uli ndi maantibiobio.

Mfundo Yofunika Kwambiri

Yogurt ili ndi michere yambiri ndipo imatha kukulitsa thanzi mukamagwiritsa ntchito pafupipafupi.

Zitha kuthandizira kuchepetsa chiwopsezo cha matenda ena, komanso kupindulitsa kugaya chakudya komanso kuwongolera kunenepa.

Komabe, onetsetsani kuti mwasankha yogurt yanu mwanzeru. Kuti mukhale ndi thanzi labwino, sankhani mitundu yosavuta, yopanda maswiti yomwe imakhala ndi maantibiotiki.