Momwe Mungasankhire Yogurt Yabwino Kwambiri Pathanzi Lanu

Zamkati

• Werengani Nthawi Zonse Chizindikiro
• Mndandanda wa Zosakaniza
• Mfundo Zakudya Zakudya
• Pewani Shuga Wowonjezera
• Mafuta Ochepa vs Mafuta Okwanira
• Sakani Zikhalidwe Zamoyo
• Ndi mtundu uti wabwino?
• Achi Greek, Osakhala Mkaka kapena Yogurt Yokhazikika?
• Organic kapena ayi?
• Maulendo Angapo Oyesera
• Stonyfield Organic
• Dannon Zonse Zachilengedwe
• Fage Chigwa Chonse
• Posankha Yoghur Yathanzi, Zochepera

Yogurt nthawi zambiri imagulitsidwa ngati chakudya chopatsa thanzi.

Komabe, shuga ndi zonunkhira zomwe zimawonjezeredwa m'ma yogurts ambiri zitha kuwapangitsa kukhala ngati chakudya chopatsa thanzi.

Pachifukwa ichi, kuyenda pamsewu wa yogurt m'sitolo yanu kumatha kukhala kosokoneza.

Tsatirani ndondomekoyi kuti mudziwe zomwe muyenera kuyang'ana ndi zomwe muyenera kupewa mukamagula yogati wathanzi.

Werengani Nthawi Zonse Chizindikiro

Kuwerenga chizindikirocho kuyenera kukhala gawo lanu loyamba posankha zakudya zoti mugule.

Izi ndichifukwa choti kuwerenga chizindikirocho ndikofunikira kuti mudziwe zomwe zili mchakudya chanu.

Kunja, zitha kuwoneka ngati ma yogati onse ndi ofanana. Komabe, ngati mukudziwa zomwe muyenera kuyang'ana, zolemba pa yogati iliyonse zitha kunena nkhani ina.

Mndandanda wa Zosakaniza

Ngakhale ma yogurts onse amayamba kukhala yogurt yosavuta, nthawi zambiri amakhala ndi zowonjezera zowonjezera, monga shuga, zokometsera zokometsera, utoto, zotetezera komanso zotetezera.

Ngati n'kotheka, sankhani yogurt popanda zowonjezera zowonjezera. M'malo mwake, yesani kusankha yogati yokhala ndi zopangira zochepa.

Ayeneranso kuphatikiza mkaka, zikhalidwe za bakiteriya zomwe zimagwiritsa ntchito kusandutsa mkaka kukhala yogurt osati zina zambiri.

Zosakaniza zalembedwa ndi kulemera, choncho pewani ma yogurt omwe ali ndi shuga omwe alembedwa pamwamba.

Komanso, pewani ma yogurts onse omwe ali ndi shuga wowonjezera pazazosakaniza.

Shuga amatha kulembedwa mayina angapo, kuphatikiza sucrose, madzi a chimanga apamwamba a fructose, madzi azipatso, nzimbe ndi timadzi tokoma.

Mfundo Zakudya Zakudya

Zowona pazolembazo zitha kukupatsirani zambiri mwatsatanetsatane.

Kukula kwake ndi zopatsa mphamvu pakatumikira zili pamwambapa. Zambiri pazakudya zitha kukuuzaninso kuchuluka kwa ma carbs, mafuta, mapuloteni ndi shuga.

Dziwani kuti pakhoza kukhala zopitilira chimodzi pachidebe chilichonse, kutanthauza kuti palinso ma calories ambiri.

Pakadali pano, cholembera cha zakudya sichimasiyanitsa shuga wowonjezera ndi shuga yemwe amabwera mwachilengedwe, zomwe zingapangitse kuti zikhale zovuta kudziwa kuchuluka kwa shuga wowonjezedwa.

Komabe, malangizo oyeserera ali ndi magalamu a shuga wowonjezera pakatumikiranso omwe adzalembedwenso pamapepala mtsogolo.

Zambiri pazakudya zidzakuuzaninso kuchuluka kwa calcium ndi vitamini D yogurt iliyonse yomwe ilipo.

Momwemo, yogurt yanu imakhala ndi vitamini D komanso gawo lalikulu la zosowa zanu za calcium tsiku lililonse. Izi ziziwerengedwa ngati kuchuluka kwa mtengo watsiku ndi tsiku (% DV) pamalowo.

Kuti mumve zambiri zamomwe mungawerenge zolemba za chakudya, onani nkhaniyi.

Kuwerenga chizindikirocho ndichinthu choyamba kuchita posankha yogati. Zowona pazakudya ndi mndandanda wazosakaniza zimatha kukuwuzani zambiri zomwe zili mu yogurt yanu.

Pewani Shuga Wowonjezera

Choyipa chachikulu chomwe chimasandutsa yogurt kuchokera pachakudya chopatsa thanzi kukhala chosadetsedwa ndi shuga wowonjezera.

Kawirikawiri kudya kwa shuga ku America kwawonjezeka kuchokera ku 20 lbs (9 kg) shuga pachaka mu 1850 kufika pa 160 lbs (73 kg) pachaka ndi 2000s oyambirira ().

Akuyerekeza kuti zakumwa zotsekemera ndi shuga ndizomwe zimapangitsa 40% ya kuwonjezeka kumeneku. Komabe, zakudya zopangidwa ndi shuga wowonjezera, kuphatikiza ma yogurt otsekemera, zimathandizira kuti zithandizire ().

Kudya shuga wambiri kungawononge thanzi. Kafukufuku walumikiza izi ndi kukula kwa kunenepa kwambiri, matenda amtima, kusokonekera kwa kagayidwe kake, matenda a chiwindi ndi mtundu wa 2 shuga, pakati pamavuto ena (,,).

Ngakhale yogurt ili kale ndi shuga wachilengedwe wa lactose (shuga wa mkaka), makampani azakudya nthawi zambiri amawonjezera shuga wosavuta wambiri kuti yogurt izikhala yokoma.

Yogurt wamba amangokhala ndi magalamu 10-15 a carbs pa chikho (245 magalamu), koma ma yogurts onunkhira kapena otsekemera amatha kukhala ndi magalamu opitilira 30 pa nthawi yotumiza (4).

Kuti musankhe yogati wathanzi, sankhani malonda ndi shuga wocheperako potumikira. Izi zikutanthauza zochepa kwambiri pamasamba 10-15 pa chikho (245 magalamu) omwe amapezeka kale kuchokera ku lactose.

Nthawi zambiri, kusankha kwabwino kwambiri ndikosavuta, yogati yosasangalatsa. Koma ngati simukukonda yogati yosavuta, pali zinthu zingapo zomwe mungachite m'malo mwake.

Njira imodzi ndiyo kudzikometsera nokha ndi zipatso zomwe mumakonda.

Mukhozanso kupanga yogia yanu ya chia kuti mupange yogurt yosavuta. Ndipo, ngati bonasi, mupeza zowonjezera zomanga thupi, michere ndi mafuta athanzi ndi mbewu za chia.

Ndikosavuta monga kusakaniza makapu awiri (473 ml) a yogurt ndi masipuni 1.5-2 (22-30 ml) a mbewu za chia ndikuzilola kuti zizikhala usiku wonse mufuriji.

Shuga wowonjezera amatha kusintha chakudya kukhala chopanda thanzi. Sankhani yogurt yosavuta ngati kuli kotheka ndipo nthawi zonse muwerenge chizindikirocho kuti mudziwe ngati shuga yawonjezedwa.

Mafuta Ochepa vs Mafuta Okwanira

Yogurt itha kupangidwa ndi mkaka wathunthu, wopanda mafuta ambiri kapena wopanda mafuta.

Akatswiri azaumoyo nthawi zambiri amalimbikitsa mkaka wopanda mafuta ambiri chifukwa anthu ambiri amadya kale zopatsa mphamvu kuposa zomwe amafunikira.

Zotsatira zake, ma yogurt ambiri amapangidwa ndi mkaka wopanda mafuta ambiri kapena wopanda mafuta.

Komabe, yogurts yamafuta ochepa amakhala ndi shuga wambiri, yemwe amawonjezeredwa kuti athetse kutayika kwa mafuta. Chifukwa chake ngati musankha yogati wamafuta ochepa, onetsetsani kuti mukuyang'ana imodzi yopanda shuga wowonjezera.

Yogurt yodzaza mafuta imapezekanso. Ngakhale ili ndi ma calorie ambiri kuposa yogurt yamafuta ochepa, sizitanthauza kuti ndizosankha bwino.

M'malo mwake, mafuta omwe amapezeka mumakaka amafuta athunthu atha kukhala othandiza.

Zakudya za mkaka zimakhala ndi mafuta obwera mwachilengedwe omwe sali ofanana ndi mafuta owopsa omwe amapezeka muzakudya zina.

Mafuta awa, omwe ndi conjugated linoleic acid (CLA), sawonedwa ngati owopsa ndipo atha kukhala ndi thanzi labwino.

Zitha kuthandiza kuchepetsa mafuta m'thupi ndi kutupa, kuchepetsa chiwopsezo cha matenda amtima, kuchepetsa kuwongolera shuga m'magazi ndikulimbana ndi maselo a khansa m'machubu zoyesera (,,).

Ma yogurts opanda mafuta opanda mafuta ambiri komanso opanda mafuta amatha kukhala athanzi. Sankhani mtundu wa chakudya chomwe mungadye potengera zomwe mumadya, zomwe mumakonda komanso zomwe mukufuna.

Yogurt itha kupangidwa ndi mafuta ochepa kapena mkaka wamafuta onse. Yogurt yochepetsedwa imatsika ndi ma calories ochepa ngati ilibe shuga wowonjezera. Zonsezi zitha kukhala zisankho zabwino.

Sakani Zikhalidwe Zamoyo

Mabakiteriya athanzi amagwiritsidwa ntchito kupanga yogati. Amasintha shuga wa mkaka (lactose) kukhala lactic acid, zomwe zimapangitsa kuti yogurt imve kukoma.

Mabakiteriya a probiotic awa, omwe nthawi zambiri amatchedwa "zikhalidwe zamoyo" mu yogurt, amatha kupereka zabwino zambiri zathanzi.

Ngakhale kuti kafukufuku wokhudza maantibiotiki akadakalipo, kafukufuku akuwonetsa kuti atha:

• Limbikitsani zizindikilo za kusagwirizana kwa lactose ().
• Limbikitsani chitetezo cha mthupi ().
• Kuchepetsa kwambiri zizindikilo za kukhumudwa ().
• Kuchepetsa chiopsezo chotsekula m'mimba kwa ana ndi akulu (,).
• Limbikitsani zizindikilo zamatenda osakwiya (,).

Kafukufuku wina adapeza kuti yogi ya maantibiotiki imatha kuthandiza kuchepetsa mafuta m'thupi, kulemera kwa thupi komanso zolembera zotupa ().

Kudya yogurt ndi maantibiotiki Bifidobacterium awonetsedwanso kuti azikulitsa matumbo mwa ana ndi akazi (, 17).

Ma yogurts onse amakhala ndi zikhalidwe zoyamba izi, chifukwa ndizomwe zimasinthira mkaka kukhala yogurt.

Komabe, ma probiotic omwe ali mu yogurt amatha kusiyanasiyana kutengera zinthu zingapo, kuphatikiza njira zopakira ndi zosungira.

Kuti mupindule kwambiri ndi yogurt yanu, sankhani imodzi yokhala ndi maantibiotiki ambiri. Tsoka ilo, palibe njira yosavuta yodziwira kuchuluka kwa yogati iliyonse.

National Yogurt Association imapereka chidindo cha "Live and Active Cultures" cha ma yogurt omwe ali ndi zikhalidwe (mamiliyoni mabakiteriya) 100 miliyoni pa gramu panthawi yoyesedwa. Chisindikizo chikuwoneka motere: Chithunzi Chajambula: Fage.

Komabe, kupeza chisindikizo ndiokwera mtengo. Mitundu yambiri imasankha kukhala yopanda izi, ngakhale itakumana ndi zikhalidwe za 100 miliyoni pa gramu yoyenerera.

M'malo mwake, lipoti lina lonena za ma yogurts omwe adayesedwa pawokha adapeza kuti zopangidwa zambiri zopanda chidindo zinali ndi zikhalidwe zopitilira 100 miliyoni pagalamu imodzi (18).

Chofunikira kwambiri ndikupewa ma yogurts omwe amathandizidwa ndi kutentha, kapena kupaka mafuta pambuyo poti maantibiotiki awonjezedwa. Pasteurization imapha mabakiteriya, omwe ayenera kukhala amoyo kuti akupindulitseni.

Izi ndizosavuta kuzizindikira chifukwa zolemba za ma yogurtswa zimayenera kunena kuti "mankhwala otenthedwa pambuyo pakulima" (19).

Maantibiotiki ndi mabakiteriya ochezeka omwe amasintha mkaka kukhala yogurt. Fufuzani yogurt ndi chidindo cha "Live and Active Cultures" ndipo pewani ma yogurts omwe adasungidwa pambuyo popanga.

Ndi mtundu uti wabwino?

Pali mitundu yambiri ya yogati yomwe ilipo, ndipo ndi momwe mitundu yosiyanasiyana imafanizira.

Achi Greek, Osakhala Mkaka kapena Yogurt Yokhazikika?

Yogurt yachi Greek ndiyo njira yayikulu kwambiri yogurt pakadali pano. Zimasiyana ndi yogurt yachikhalidwe chifukwa imasokonekera nthawi zambiri, kumachotsa Whey ndi lactose.

Izi zimapatsa yogurt wama Greek pafupifupi maproteni ochulukirapo kuposa yogurt yachikhalidwe komanso pafupifupi theka la ma carbs. Ndi njira yabwino kwambiri ngati chakudya chokwanira komanso kwa iwo omwe ali ndi vuto la lactose (20).

Komabe, izi zikutanthauza kuti yogurt yachi Greek imakhalanso ndi ma calories ambiri ndi mafuta ndipo imakhala ndi calcium yocheperako kuposa yogurt yachikhalidwe.

Mitundu yambiri imadzazidwanso ndi shuga wowonjezera.

Ma yogurts opanda mkaka, monga soya kapena yogati, nawonso atchuka. Chifukwa ndizomera, ndizochepa kwambiri kuposa yogurt yachikhalidwe ndipo mulibe lactose.

Izi ndizabwino kusankha kwa vegans komanso anthu omwe ali ndi tsankho pakati pa lactose. Komabe, mulibe kashiamu wambiri, chifukwa chake onetsetsani kuti mumayang'ana chizindikiro chomwe chili ndi calcium ndi vitamini D.

Yogurt yachi Greek, yopanda mkaka komanso yogurt nthawi zonse imatha kukhala njira zabwino, koma palibe amene amakhala wathanzi kuposa enawo.

Organic kapena ayi?

Kuti mutenge chisindikizo cha USDA, mkaka uyenera kuchokera ku ng'ombe zomwe zimadyetsedwa ndi organic, osati GMO osalandira mankhwala opha tizilombo kapena mahomoni okula.

Komabe, kaya zakudya zopangidwa ndi organic zili bwino kapena ayi zimatsutsana kwambiri, ndipo kugwiritsa ntchito ma GMO ndi mahomoni okula m'kulima mkaka kumatsutsanabe kwambiri.

Zakudya zopangidwa ndi zakudya zosakanikirana ndi zakudya wamba zimatsutsananso, ngakhale zikuwoneka kuti pali kusiyana pakamakaka am'mimba.

Mwachitsanzo, kafukufuku apeza kuti mkaka wambiri umakhala ndi mafuta abwino komanso beta-carotene, vitamini E ndi chitsulo kuposa mkaka wamba (21,).

Komabe, zikuwonekeranso kuti mkaka wa organic umakhala wochepa mu mchere wa selenium ndi ayodini ().

Chosangalatsa ndichakuti, kusiyana kumeneku kumachitika makamaka chifukwa chakusiyana kwa zakudya za ng'ombe. Sizinadalire kwenikweni kuti ulimi wawo unali wabwinobwino kapena wamba (,).

Chowonadi ndichakuti, ndizovuta kunena ngati organic ndiyabwino kuposa yachilendo pokhudzana ndi thanzi komanso maubwino azaumoyo.

Yogurt yachi Greek imakhala ndi mapuloteni ambiri komanso ma carbs ochepa, pomwe yogurt wopanda mkaka amakhala ndi mafuta ochepa komanso alibe lactose. Yogurt ya organic imatha kukhala yolemera m'zakudya zina, koma m'munsi mwa ena.

Maulendo Angapo Oyesera

Ngakhale mndandandawu suli wokwanira, nayi mitundu ingapo ya yogurt yomwe ili ndi zisankho zabwino.

Stonyfield Organic

Stonyfield Organic ndi mtundu wabwino wosankha ngati mukufuna kugula organic. Ma yogurts awo onse ndiopangidwa ndipo ali ndi zinthu zambiri zosankha.

Amapereka udzu wouma, mkaka wa mkaka wonse, yogurt wachi Greek ndi mzere wa Smooth & Creamy.

Ngati mumakonda yogurt wokoma, zipatso zawo zokometsera zipatso zachi Greek ndizosankha zabwino kwambiri.

Komabe, ma yogurts awo ambiri okhala ndi zipatso amakhala ndi shuga wowonjezera.

Dannon Zonse Zachilengedwe

Mzere wa Allannat wa Dannon ndi chitsanzo chabwino cha yogurt yathanzi.

Zili ndi zinthu ziwiri zokha: mkaka wopanda mafuta ochepa kapena mkaka wopanda mafuta ndi pectin, womwe ndi wonenepa mwachilengedwe. Imanyamulanso chisindikizo "Chamoyo Chokhazikika ndi Chothandiza".

Tsoka ilo, yogurt iyi ilibe vitamini D yowonjezeredwa.

Komabe, popanda shuga wowonjezera, magalamu 8 a mapuloteni pakudya ndi 30% ya zosowa zanu za calcium tsiku ndi tsiku, ndichabe chisankho chabwino.

Ma yogurts otsala a Dannon, ngakhale ndi otchuka, amakhala ndi shuga wowonjezera wambiri chifukwa chake siosankha bwino yogati.

Fage Chigwa Chonse

Fage ndichisankho chabwino kwa iwo omwe amasangalala ndi yogurt wachi Greek.

Mzere wa Fage Total Plain wa yogurt uli ndi mkaka wokha komanso zikhalidwe zosiyanasiyana. Ikupezekanso mu mafuta athunthu, 2% ndi 0% mitundu.

Komabe, popeza ndi yogurt wachi Greek, kashiamu wake ndi wocheperako kuposa yogurt yanthawi zonse, pafupifupi 20% ya zosowa zanu za tsiku ndi tsiku. Mulibe vitamini D wowonjezera

Komabe, ndi chisankho choyenera.

Koma, monga mitundu ina, gwiritsitsani mitundu yosavuta. Zakudya zonunkhira kapena zowonjezera zipatso za mtunduwu zimakhala ndi shuga wambiri wowonjezera.

Pali mitundu yambiri ya yogurt yathanzi yomwe mungayesere. Sankhani mitundu yokhala ndi shuga wotsika kapena wopanda wowonjezera komanso mndandanda wazosakaniza.

Posankha Yoghur Yathanzi, Zochepera

Pankhani yogurt, kuyisunga bwino kumatanthauza kuyisunga mosavuta.

Yesetsani kusankha yogurt yomwe ili ndi zosakaniza zochepa komanso shuga wowonjezera pang'ono momwe mungathere. Yogurt yosalala ndi yopanda shuga ndiyabwino kwambiri.

Kupatula apo, zosankha zambiri zimangokhala pazokonda zawo.

Malingana ngati mukutsatira malangizowa, mutha kukhala ndi chidaliro kuti yogurt yomwe mwasankha ndiyabwino komanso yathanzi.