Matenda a shuga ndi yogati: Zomwe muyenera kudya komanso zomwe muyenera kupewa

Zamkati

• Kodi kafukufukuyu akuti chiyani?
• Nchiyani chimapanga yogurt yabwino?
• Ndi mtundu uti wa yogurt wabwino kwambiri?
• Chi Greek
• Chi Icelandic
• Waku Australia
• Ndi mitundu iti yomwe ndiyenera kusankha?
• Zomwe muyenera kuyang'anira
• Kutenga
• Chitani
  
• Zosayenera
  

Chidule

Yogurt ikhoza kukhala chakudya cham'mawa chambiri kapena chakudya chosavuta. Ngati ndiwosawotchera komanso wachi Greek, ndi wama carbohydrate ochepa komanso wokhala ndi mapuloteni ambiri. Izi zikutanthauza kuti sizingayambitse ma spikes a shuga m'magazi mwa anthu omwe ali ndi matenda ashuga, monga magwero ena a chakudya.

Pakhoza kukhala phindu lina kwa anthu omwe ali ndi matenda ashuga. Werengani kuti mudziwe zambiri.

Kodi kafukufukuyu akuti chiyani?

Zakudya zofufumitsa, monga yogurt, zimakhala ndi mabakiteriya abwino otchedwa maantibiotiki. Ma Probiotic awonetsedwa kuti amatukula thanzi m'matumbo. Kafukufuku wokhudzana ndi thanzi m'matumbo akupitilirabe, koma m'matumbo mabakiteriya ndi thanzi lathunthu zitha kuthandizira pazinthu zingapo zathanzi, kuphatikiza kunenepa kwambiri ndi matenda ashuga.

Kafukufuku waposachedwa akuwonetsa kuti yogurt imatha kuphatikizidwa ndi kuchepa kwa shuga ndi kukana kwa insulin, komanso kuthamanga kwa magazi kwa systolic. Kuphatikiza apo, a Journal of Nutrition kusanthula maphunziro aposachedwa a 13 adatsimikiza kuti kumwa yogati, monga gawo la chakudya chopatsa thanzi, kumachepetsa chiopsezo cha mtundu wachiwiri wa shuga mwa achikulire athanzi komanso achikulire.

Nchiyani chimapanga yogurt yabwino?

Zambiri zamkaka zimakhala ndi otsika Glycemic Index (GI). Izi zimawapangitsa kukhala abwino kwa anthu omwe ali ndi matenda ashuga. Kuti mupindule kwambiri ndi yogurt, onetsetsani zolemba musanagule. Ngati mukufuna kuti m'matumbo mupindule ndi maantibiotiki, sankhani yogurt yomwe ili ndi zikhalidwe zokhazikika komanso zothandiza.

Komanso mverani chizindikiro cha Nutrition Facts. Ma yogurts ambiri awonjezera shuga. Sankhani zosankha zomwe zili ndi magalamu 10 (g) a shuga kapena osachepera. Ma Yogurts omwe ali ndi chakudya chonse cha 15 g kapena ochepera potumikira ndi abwino kwa anthu omwe ali ndi matenda ashuga.

Fufuzani ma yogurt omwe ali ndi mapuloteni ambiri komanso chakudya chochepa, monga yogurt yosasangalatsa yachi Greek. Onetsetsani zolemba momveka bwino, popeza shuga pakati pa zopangidwa - ndipo ngakhale pakati pa zonunkhira zamtundu womwewo - zimatha kusiyanasiyana.

Ndi mtundu uti wa yogurt wabwino kwambiri?

Chi Greek? Chi Iceland? Waku Australia? Mutha kukhala mukudabwa ngati kalembedwe kamodzi ndikosavuta kuthana ndi matenda ashuga kuposa ena. Yankho lake ndiloti kuchuluka kwa mtundu uliwonse wa yogurt kumakhala kovuta.

Chi Greek

Mosiyana ndi yogurt yanthawi zonse, yogurt yachi Greek imapanikizika kuti ichotse Whey yamadzi ndi lactose. Izi zimapangitsa kuti chikhale cholimba komanso chokomera. Nkhani yabwino kwa anthu omwe ali ndi matenda ashuga ndikuti yogurt wopanda Greek wopanda msuzi amatha kukhala ndi maproteni opitilira kawiri ndi theka la chakudya cha yogurt wamba. Komabe, mkaka wonse wa ku Greek yogurt ukhoza kukhala ndi mafuta pafupifupi katatu a yogurt wamba. Sankhani zosankha zama Greek yogurt zochepa kapena zopanda mafuta ngati mafuta amakukhudzani.

Chi Icelandic

Mwaukadaulo osati yogurt koma "mkaka wotukuka" wopangidwa kuchokera ku tchizi, yogurt waku Iceland samathanso kuposa yogurt wachi Greek. Izi zimapangitsa kukhala wandiweyani ndikupatsanso protein yambiri. Phindu lina la yogati ya ku Iceland ndiyopangidwa mwamwambo ndi mkaka wosakira. Izi zimachepetsa mafuta. Komabe, ma yogurts "amtundu wachi Iceland" amathanso kukhala amitundu yonse ya mkaka.

Waku Australia

Yogurt yaku Australia sinasungidwe, ndikupatsa mawonekedwe ochepera kuposa ma yogurts aku Iceland kapena achi Greek. Kuperewera kwa kupsyinjika kumatanthauzanso kuti sikudzaza ndi zomanga thupi zochulukirapo, ndipo zomwe zimam'patsa mphamvu sizinachepe. Yogurt waku Australia mwachizolowezi amatsekemera ndi uchi ndipo amapangidwa ndi mkaka wonse. Pali mitundu yambiri ya mkaka, nawonso.

Ndi mitundu iti yomwe ndiyenera kusankha?

Pali zosankha zambiri m'sitolo yogulitsa ma yogurts ochezeka ashuga. Nawa ochepa omwe angaganizire:

Zomwe muyenera kuyang'anira

Ma calories ndi chakudya amathanso kubisala muzowonjezera zina monga maswiti, mtedza, ndi granola. Izi zimatha kuwonjezera shuga wamagazi.

Ndibwino kuti musankhe mankhwala omwe mumakonda yogurt ndikuwonjezera nokha. Mwanjira imeneyi, mutha kuwongolera kukula ndikutumiza shuga. Yesani mitundu yatsopano ya ma buluu ndi maamondi osakaniza. Muthanso kuwonjezera mbewu ya fulakesi, mbewu za chia, ndi ma strawberries osenda.

Ponena za zotsekemera zopangira, kafukufuku watsopano akutsogolera akatswiri kuti alangize mosamala, makamaka kwa anthu omwe ali ndi matenda ashuga komanso insulin. Ngakhale adagulitsidwa koyambirira ngati njira yothandizira anthu kuchepetsa dzino lawo lokoma ndikuchepetsa kunenepa kwawo, kafukufuku waposachedwa akuwonetsa kuti zotsekemera zokhazokha zitha kulimbikitsa kunenepa ndikusintha m'matumbo mabakiteriya.

Ngati mukufuna kusiya zotsekemera zopangira, zipatso zatsopano zimapitilizabe kukhala njira yathanzi komanso yachilengedwe yokometsera yogurt yanu. Mutha kusakanikirana ndi maapulosi osatapira ngati njira yachangu yotsekemera yogurt yanu.

Kutenga

Chitani

• Ngati mukufuna kuti m'matumbo mupindule ndi maantibiotiki, sankhani yogurt yomwe ili ndi zikhalidwe zokhazikika komanso zothandiza.
• Fufuzani ma yogurt omwe ali ndi mapuloteni ambiri komanso chakudya chochepa.
• Sankhani zokometsera zosaposa 10 g shuga ndi 15 g wa chakudya nthawi iliyonse.

Zosayenera

• Pewani yogurt ndi toppings mmatumba m'gulu.
• Musagule yogurt musanawerenge lemba la Nutrition Facts.

Monga zinthu zambiri, kudziletsa ndikofunikira. Dipatimenti ya zaulimi ku United States pakadali pano ikulimbikitsa kuti akulu azilandira mkaka katatu tsiku lililonse. Ngakhale kuti izi ndi zotsutsana pakati pa akatswiri azaumoyo, kuyang'ana shuga m'magazi mutatha kudya yogurt ndi njira yodziwira momwe yogurt imakukhudzirani. Yogurt yosavuta yopanda msuzi kapena njira yachi Greek itha kukhala njira yabwino kwambiri kwa anthu omwe ali ndi matenda ashuga kuti azipeza bwino protein, calcium, ndi maantibiotiki.