Yogurt: ndi chiyani, maubwino akulu ndi momwe mungakonzekerere

Zamkati

• Ubwino waukulu
• Kupanga zakudya za yogurt
• Momwe mungagwiritsire ntchito
• Momwe mungakonzekerere yogurt yokometsera
• Keke ya yoghurt

Yogurt ndi chotengera cha mkaka chomwe chimakonzedwa kudzera munthawi ya mkaka, momwe mabakiteriya amathandizira kutenthetsa kwa lactose, yomwe ndi shuga mwachilengedwe yomwe imapezeka mkaka, komanso kupanga lactic acid, kutsimikizira mawonekedwe ndi kukoma kwa chakudyacho.

Kuphatikiza apo, yogurt imadziwikanso kuti ndi ma probiotic popeza imakhala ndi mabakiteriya amoyo, monga Bifidobacteria ndipo Lactobacillus zomwe zimathandizira kukonza thanzi lam'magazi, kuphatikiza pakukhala ndi michere yambiri, makamaka calcium, yomwe imathandiza kupewa kufooka kwa mafupa.

Yogurts amatha kukonzekera kunyumba kapena atha kugulidwa kumsika. Komabe, ma yogurts omwe amapezeka m'sitolo nthawi zambiri amakhala ndi shuga, utoto ndi zinthu zina zomwe sizingakhale zabwino pamoyo wanu, chifukwa chake ndikofunikira kuwerenga zolemba za zakudya musanasankhe mankhwala.

Ubwino waukulu

Ubwino waukulu wathanzi wachilengedwe ndi monga:

• Sinthani maluwa am'mimba am'mimbal, motero, amathandizira kuthana ndi matenda angapo monga matumbo opweteka, khansa ya m'matumbo, kudzimbidwa, zilonda zam'mimba ndi duodenal, colitis, enteritis, gastritis ndi kamwazi, mwachitsanzo;
• Sinthani mayendedwe am'mimba, popeza mabakiteriya omwe amapezeka mu yogurt amapanga "pre-digestion" ya mapuloteni, omwe amalola kupukusa bwino;
• Kulimbana ndi kuwira kwa chakudya kupewa mafuta, mkwiyo, kutupa ndi matenda am'mimba;
• Perekani calcium ndi phosphorous m'thupi, kuthandiza kupewa kufooka kwa mafupa, kufooka kwa mafupa, zimathandiza kuti ayambe fractures ndi kusamalira mano;
• Limbikitsani kuchuluka kwa minofu ndikuchira, chifukwa ili ndi mapuloteni ambiri ndipo, chifukwa chake, amatha kumwa musanapite kapena mutatha kuchita masewera olimbitsa thupi;
• Limbikitsani kukumbukira, kuphunzira ndi kuzindikira, popeza yogurt ili ndi mavitamini a B, omwe amafunikira kuti akhalebe athanzi. Kuphatikiza apo, kafukufuku wina wasonyeza kuti kumwa maantibiotiki kumathandiza kuti munthu akhale ndi thanzi labwino;
• Lonjezerani chitetezo chamthupi, chifukwa ili ndi michere monga zinc ndi selenium, komanso maantibiotiki, omwe amathandizira kukonza ndikuthandizira maselo amthupi, kumachepetsa chiopsezo cha matenda monga chimfine kapena chimfine.

Ngakhale ma yogurts onse ali ndi mafuta ambiri, kafukufuku wina akuwoneka kuti atha kuthandiza kuthandizira kukhala ndi thanzi la mtima, kukonda cholesterol yocheperako ndikuthandizira kuchepetsa kuthamanga kwa magazi, popeza ili ndi potaziyamu wochuluka, mchere womwe umathandiza kutulutsa mitsempha yamagazi ndikuchepetsa nkhawa.

Kupanga zakudya za yogurt

Gome lotsatirali likuwonetsa kapangidwe ka zakudya zamtundu uliwonse wa yogurt:

Ndikofunika kukumbukira kuti yogurts imakhala ndi lactose, chifukwa chake anthu omwe ali ndi mkaka wosagwirizana ndi mkaka ayenera kudya yogurt popanda lactose.

Momwe mungagwiritsire ntchito

Kuti mugwiritse ntchito bwino zakudya zonse zamtunduwu, tikulimbikitsidwa kuti tidye yogati yachilengedwe yocheperako pachakudya cham'mawa ndi zipatso. Granola, chokoleti chodetsa pang'ono, uchi ndi jamu wa sitiroberi wopanda mchere nawonso ndiabwino kutsagana ndi yogati wachilengedwe.

Kuphatikiza apo, imathanso kuwonjezeredwa mu mavitamini azipatso kuti idye ngati chotupitsa.

Momwe mungakonzekerere yogurt yokometsera

Kuti mupange yogurt yabwino kwambiri muyenera:

Zosakaniza

• Lita imodzi ya mkaka wathunthu wa ng'ombe
• 1 chikho cha yogurt wachilengedwe wachi Greek (170 g)
• Supuni 1 ya shuga
• Supuni 1 ya mkaka wambiri (mwakufuna)

Kukonzekera akafuna

Wiritsani mkakawo kuti utenthe, pafupifupi 36º C ndikusakaniza ndi yogurt wachilengedwe, yemwe ayenera kukhala kutentha, shuga ndi mkaka wothira. Ikani chisakanizo ichi mu chidebe chatsekedwa bwino, kukulunga mu nsalu yoyera kwambiri ndikusunga mu microwave yotsekedwa, koma chimazimitsidwa, ndikuchisunga pamenepo kwa maola 6 mpaka 10 pazipita.

Mukakonzeka, sungani m'firiji. Yogurt iyenera kukhala yokonzeka pamene kusasinthasintha kuli kofanana ndi yogurt yachilengedwe yomwe imagulidwa pamsika.

Malo otentha a microwave athandizira kuchuluka kwa mabakiteriya abwino a yogurt ndipo adzafika mkaka wonse, kuusintha kukhala yogurt wachilengedwe. Chifukwa chake, ndi kapu yaying'ono ya yogati wachilengedwe ndizotheka kupanga yogula yopitilira 1 litre.

Simuyenera kuyika yogurt mumkaka mukadali kotentha kwambiri kuti mabakiteriya omwe ali mu yogurt asafe, chifukwa ndi omwe amapereka kusasinthasintha kwa yogurt. Sikulangizanso kuwonjezera zipatso kapena kupanikizana yogurt isanakonzekere kuti isawononge mapangidwe ake.

Yogurt iyi iyenera kusungidwa mufiriji ikakhala yokonzeka ndipo imatha kudyedwa ngakhale ndi makanda, pokhala njira yathanzi kuposa yogurt yotukuka.

Keke ya yoghurt

Zosakaniza:

• Galasi 1 ya yogurt wamba (200 mg);
• Muyeso wofanana ndi kapu ya yogurt yamafuta;
• Mazira 3;
• Makapu awiri a ufa wa tirigu;
• 1 1/2 chikho cha shuga;
• Supuni 1 ya vanilla essence;
• Supuni 1 ya yisiti yachifumu;
• 1 (khofi) supuni ya soda.

Kukonzekera mawonekedwe:

Menya mazira, mafuta ndi shuga mu chosakanizira ndikuwonjezera ufa ndi yogurt, ndikuyambitsa bwino. Mukapanga phala yunifolomu, onjezerani tanthauzo la vanila, yisiti ndi soda ndi kusakaniza ndi supuni. Kuphika mu mawonekedwe ofiira kapena zikopa ndikuphika mpaka bulauni wagolide.

Keke imaphika mwachangu ikapangidwa yophukira, pakatenthedwe, pakati pa 160 ndi 180º.