Ubwino Wa Yogurt Health Uwu Ndiwo Mphamvu Yake Yopatsa Thanzi

Zamkati

• Mitundu ya Yogurt
• Ubwino wa Yogurt
• Imalimbikitsa Thanzi Lathanzi
• Imathandizira kuonda
• Amapereka Mavitamini Ofunika Kwambiri ndi Mavitamini
• Imalimbikitsa Kubwezeretsa
• Amalimbitsa Mafupa
• Imaletsa Kuthamanga Kwambiri kwa Magazi
• Imawonjezera Immune System
• Kumathandiza Kumwetulira Bwino
• Kumalimbikitsa Kukhuta
• Onaninso za

Mutha kuwona mbale yanu ya yogurt yam'mawa makamaka ngati galimoto ya granola ndi zipatso - koma zimachita zambiri mthupi lanu kuposa izo. Ndipo ngakhale mndandanda wazopindulitsa za yogurt umatha kusiyanasiyana pang'ono kutengera mtundu (mwachitsanzo, Greek nthawi zambiri imakhala ndi zomanga thupi zochulukirapo kuposa, titi, mitundu ya mkaka wa amondi), zinthu zonona bwino zimadziwika kuti ndizopatsa mphamvu.

Werengani kuti mudziwe zambiri za ubwino wa thanzi la yogurt nthawi zina zomwe zingayankhe funso lakuti, "kodi yogurt yathanzi?" kamodzi kokha - ndipo potero, zimakupangitsani kufuna kudya mankhwalawa opaka maantibayotiki m'mawa uliwonse, masana, ndi usiku.

Mitundu ya Yogurt

FYI, pali, ngati, tani yamitundu yosiyanasiyana ya yogurt. Ngakhale onse ali ndi thanzi losiyana pang'ono, pali chitsogozo chimodzi chofunikira chotsatira pankhani yogula yogati yomwe ili yathanzi: Yang'anani zinthu zomwe zili ndi ziro kapena magalamu ochepa kwambiri a shuga wowonjezera, chifukwa kudya shuga wambiri kumatha kubweretsa mavuto athanzi. kunenepa kwambiri, mtundu wa 2 shuga, ndi matenda amtima, malinga ndi Centers for Disease Control and Prevention. Mawu ofunikira apa? "Onjezedwa." Mkaka uli ndi shuga wachilengedwe wotchedwa lactose, kotero simupeza yogati ziro magalamu a shuga palimodzi.

Zachikhalidwe. Mukamva mawu oti yogurt, mumaganizira za mwana woipa uyu, yemwe ndi mkaka wa ng'ombe wokha, malinga ndi Washington State University Extension. ICYDK, yogurt imapangidwa mabakiteriya akamamwetsa lactose mu asidi ya lactic, ndikupangitsa kuti azisangalala ndi yogurt yosalala. Kutengera mtundu wamkaka womwe wagwiritsidwa ntchito, njirayi nthawi zambiri imapezeka ngati mafuta otsika kapena otsika (kuyambira mkaka wa 2%), osakhala mafuta (ochokera mkaka wopyapyala), kapena mafuta athunthu (ochokera mkaka wonse).

Chigriki. Mukakhala ndi yogurt yokhazikika kuti muchotse mapuloteni a whey (madzi omwe amatsalira pambuyo pochita izi), mumasiyidwa ndi yogurt wachi Greek - mtundu wochuluka, wonenepa, wokhala ndi mapuloteni ambiri. Ndipo, chifukwa cha kusefukira, ilinso lactose (shuga), malinga ndi Harvard T.H. CHAN Sukulu Yathanzi Labwino. Mwachitsanzo, Ma yogurt Awiri Abwino Ochepa Ochepa Mafuta a Vanila (Buy It, $2, target.com) ali ndi ma gramu 12 opatsa chidwi a protein pakutumikira. (Onani zambiri: Katswiri Wothandizidwa ndi Katswiri wa Mafuta Athunthu vs. Nonfat Greek Yogurt)

Skyr. Zotsatira zakusokonekera, yogati iyi yaku Iceland ndiye kuti ndi yayikulu kwambiri mosasinthasintha zosankha zonse m'mashelefu amsitolo - zomwe zimakhala zomveka, chifukwa ndi tchizi wofewa. (Inde, zowonadi!) Imakhalanso nambala 1 malinga ndi mapuloteni, ndi zokumbira monga siggi's Strained Nonfat Vanilla Yogurt (Buy It, $ 2, target.com) ikudzitamandira `magalamu 16 a mapuloteni pa chidebe cha magalamu 150.

Waku Australia. Ngakhale kuti ndi yosasunthika, yogati ya ku Australia imakhalabe yolimba kwambiri - yomwe imakhala yolemera kuposa yogati yachikhalidwe koma osati yokoma ngati ya Greek kapena Skyr. Kuti akwaniritse izi, mitundu ina monga Noosa (Buy It, $ 3, target.com) imagwiritsa ntchito mkaka wonse pomwe ena monga Wallaby (Buy It, $ 8, freshdirect.com) amatenga njira yophika pang'onopang'ono. Kumapeto kwa tsikulo, zosankha zonsezi zimapereka mapuloteni ambiri.

Kefir. Mabakiteriya ndi gulu la yisiti kuti afufuze mkaka, ndikupanga kefir, yomwe ndi mtundu wamadzi-y, wothira wa yoghurt womwe - chifukwa cha tizilombo tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'ono tating'onoting'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'onoting'ono ta yogurt. Tengani, mwachitsanzo, Lifeway Lowfat Milk Plain Kefir (Buy It, $ 8, walmart.com): Botolo limadzitamandira ndi zikhalidwe za ma probiotic za 12 (!!). (Poyerekeza, chidebe cha Chobani Plain Greek Yogurt (Buy It, $5, walmart.com) chili ndi zisanu zokha.)

Zopanda mkaka kapena vegan. Pamene kalembedwe kameneka kakudya kameneka kakufalikira, zikuwoneka kuti pali chiwerengero chowonjezeka cha zakudya zopanda mkaka mu gawo la yogurt. Ndipo ngakhale mtundu wa michere umasiyana kutengera mtundu ndi mtundu womwe mumagula - mkaka wa kokonati, mkaka wa amondi, soya, mkaka wa oat, cashew, mndandandawo ukupitilira - mutsimikiza kuti mupeza chophatikiza chambiri cha michere ndi matumbo- maantibiotiki ochezeka ndi supuni iliyonse. (Onaninso: Yogurt Yabwino Kwambiri Yogulitsa Zamasamba Zomwe Mungagule Kugolosale)

Ubwino wa Yogurt

Imalimbikitsa Thanzi Lathanzi

Mawu akuti "zikhalidwe moyo ndi yogwira ntchito" pa chidebe amatanthauza kuti yogurt wanu ali probiotics, nsikidzi opindulitsa amene moyo wanu m'mimba thirakiti ndi kuthandiza kuthamangitsa tizilombo toyambitsa matenda amene angayambitse matenda m'mimba. (Ndi makampani ochepa okha omwe amaika yogurt kudzera munthawi yopanda mafuta omwe amapha mabakiteriya onse.) Koma mitundu yambiri tsopano ilinso ndi mitundu yapadera ya maantibiotiki oyenera kuthandizira kuyamwa kwanu kapena kulimbitsa chitetezo chamthupi. Kafufuzidwe pa iwo sikokwanira, komabe. "Ngati mukudwala matenda enaake, monga kuphulika kapena kutsekula m'mimba, ndibwino kuyesa chimodzi mwazinthu izi kwa milungu ingapo kuti muwone ngati zingathandize," akutero a Dawn Jackson Blatner, R.D., wolemba Zakudya Zosintha. Kupanda kutero, sungani madola angapo ndikumamatira kuzinthu wamba. (Zokhudzana: 5 Ubwino Wovomerezeka wa Ma Probiotics-ndi Momwe Mungawatengere)

Imathandizira kuonda

Idyani ma ouniga 18 patsiku ndipo mutha kukhala opitilira muyeso kuti mukwaniritse zolinga zanu - ndiye kuti, malinga ndi kafukufuku. Anthu omwe amadya kwambiri - molumikizana ndi kudula ma calories awo onse - adataya 22 peresenti yolemera kwambiri komanso 81 peresenti yamafuta am'mimba kuposa omwe adadya zakudya zomwe adadya, malinga ndi kafukufuku wochokera ku Yunivesite ya Tennessee, Knoxville. Anasunganso gawo limodzi mwa magawo atatu a minofu yowonda, yomwe ingakuthandizeni kuti muchepetse kunenepa. "Mafuta m'chiuno mwanu amatulutsa timadzi ta cortisol, tomwe timauza thupi lanu kuti lichulukire mafuta am'mimba ochulukirapo," akutero pulofesa wazakudya komanso wolemba kafukufuku Michael Zemel, Ph.D. Phindu la yogurt limachitika makamaka chifukwa cha calcium yomwe imawonetsa maselo anu amafuta kutulutsa kortisol yocheperako, zomwe zimapangitsa kuti zikwaniritse zolinga zanu.

Amapereka Mavitamini Ofunika Kwambiri ndi Mavitamini

Ntchito imodzi ndi potaziyamu, phosphorous, riboflavin, ayodini, zinc, ndi vitamini B5 (pantothenic acid). Yogurt imakhalanso ndi B12, yomwe imasunga maselo ofiira ofiira komanso imathandizira kuti dongosolo lamanjenje lizigwira bwino ntchito. "Vitamini B12 imapezeka makamaka muzogulitsa nyama, monga nkhuku ndi nsomba, kotero osadya nyama okhazikika amatha kuchepa," atero a Jackie Newgent, R.D., wolemba Big Green Cookbook. Kudya yogurt yambiri kungathandize kuthana ndi vuto la michere: 8 ounce yogwiritsira ntchito imakhala ndi ma micrograms 1.4 a vitamini, pafupifupi 60% ya zomwe akazi achikulire amafunikira tsiku lililonse (ma micrograms 2.4, malinga ndi National Institutes of Health.)

Imalimbikitsa Kubwezeretsa

Pokhala ndi chiŵerengero choyenera cha mapuloteni ndi chakudya chamafuta, yogati, makamaka yogati yachi Greek yokhala ndi mapuloteni ambiri, imapanga chakudya chabwino kwambiri chapambuyo pa thukuta. Keri Gans, RD., katswiri wa za kadyedwe ku New York City anati: “Nthawi yabwino kwambiri yoti mutenge chidebe ndi mphindi 60 mutachita masewera olimbitsa thupi. Puloteniyo imapereka ma amino acid omwe minofu yanu imafunikira kuti ikonze, amafotokoza a Gans, ndipo chakudya chimalowa m'malo ogulitsira mphamvu a minofu yanu, yomwe imatha pambuyo poti mwachita zolimbitsa thupi. Kuti muwonjezere kuphatikizika kwa yogurt, sangalalani pamodzi ndi botolo la madzi: Mapuloteni omwe ali mu yogurt angathandizenso kuonjezera kuchuluka kwa madzi omwe amatengedwa ndi matumbo, kusintha madzi. (Zokhudzana: Zakudya Zabwino Kwambiri Zomwe Mungadye Musanayambe ndi Mukamaliza Kulimbitsa Thupi)

Amalimbitsa Mafupa

Popeza mwachilengedwe imakhala ndi calcium yolimbitsa mafupa, mungaganize kuti thanzi la yogurt ndi kuchuluka kwa vitamini D zingakhale zofanana ngakhale mutasankha yogati. E, osati zochuluka. "Milingo imatha kusiyanasiyana kuchokera ku mtundu kupita ku mtundu, chifukwa chake muyenera kuyang'ana chizindikirocho," akutero Newgent. Zomwe zili muchidebe zimadalira pokonza.Mwachitsanzo, yoghurt ya zipatso imakhala ndi calcium yocheperako poyerekeza ndi yosavuta chifukwa shuga ndi zipatso zimatenga malo amtengo wapatali mchidebecho. "Vitamini D si mwachilengedwe mu yogurt, koma chifukwa imathandiza kulimbikitsa kuyamwa kwa calcium, makampani ambiri amawonjezera," akufotokoza Newgent. Fikirani mtundu monga Stonyfield Farms Free-Smooth and Creamy (Buy It, $ 4, freshdirect.com), yomwe imakhala ndi 20% ya mtengo wanu watsiku ndi tsiku wazakudya zonse ziwiri. (Zokhudzana: Vitamini D Ikhoza Kupititsa patsogolo Maseŵera Anu Othamanga)

Imaletsa Kuthamanga Kwambiri kwa Magazi

Ambiri mwa anthu akuluakulu amadya mopitilira mamiligalamu 3,400 a sodium patsiku - kuposa ma miligramu 2,300 omwe adanenedwa ndi Malangizo a Zakudya kwa Achimereka, malinga ndi Centers for Disease Control and Prevention. Potaziyamu mu yogurt, komabe, ndi clutch, chifukwa chopatsa thanzi chingathandize kuchotsa sodium yambiri m'thupi lanu. M'malo mwake, akulu mu kafukufuku mu American Journal of Clinical Nutrition omwe amadya mkaka wopanda mafuta kwambiri (magawo awiri kapena kupitilira apo tsiku lililonse) anali ndi mwayi wochepa kwambiri wa 54% wokhala ndi kuthamanga kwa magazi kuposa omwe amadya pang'ono.

Imawonjezera Immune System

Nanga bwanji izi kuti mupindule modabwitsa pa thanzi la yogurt: Imbani ma ounces 4 tsiku lililonse ndipo mutha kudzipeza kuti mulibe sniffle m'miyezi ikubwerayi, malinga ndi kafukufuku wa University of Vienna. Azimayi omwe amadya izi anali ndi ma T cell amphamvu kwambiri komanso achangu, omwe amalimbana ndi matenda ndi matenda, kuposa momwe amachitira asanayambe kuwadya. "Mabakiteriya athanzi mu yogurt amathandizira kutumiza ma cell olimbikitsa chitetezo m'thupi mwanu kuti azitha kulimbana ndi tizirombo tomwe timayambitsa matenda," watero wolemba kafukufuku wolemba Alexa Meyer, Ph.D., wofufuza zaumoyo ku yunivesite. Anthu omwe ali ndi vuto la ziwengo, omwe nthawi zambiri amakhala ndi ma T cell otsika, angapezenso mpumulo mwa kuwonjezera yogati ku zakudya zawo. Phunziro mu Journal of Nutrition, anthu omwe amadya ma ola 7 patsiku anali ndi zochepa zochepa kuposa omwe sanasankhe chilichonse.

Kumathandiza Kumwetulira Bwino

Ngakhale kuti ali ndi shuga wambiri, yoghurt sichimayambitsa minyewa. Pamene asayansi ku Yunivesite ya Marmara ku Turkey adayesa zonunkhira zamafuta ochepa, zopepuka, ndi zipatso, adapeza kuti palibe imodzi yomwe idasokoneza enamel wamankhwala, womwe umayambitsa kuwola kwambiri. Lactic acid ndi phindu linanso la yogurt - zikuwoneka kuti amatetezanso nkhama zanu. Anthu omwe amadya ma ola 2 patsiku amakhala ndi chiopsezo chochepa cha 60 peresenti chotenga matenda oopsa a periodontal kuposa omwe amadumpha, malinga ndi kafukufukuyu. (Zogwirizana: Kodi Miphanga Imayambukira Kupyopsyona?)

Kumalimbikitsa Kukhuta

Mukudziwa kale za phindu la yogurt: Yogurt ikhoza kukhala gwero labwino kwambiri la mapuloteni. Koma zikuoneka kuti, “mtundu wina ukhoza kukhala ndi zomanga thupi zopitirira kuwirikiza kawiri,” anatero Blatner. Yogurt yachi Greek, yomwe imapanikizika kuti ikhale yolimba, imakhala ndi magalamu 20 a mapuloteni pachidebe chilichonse; yogati wachikhalidwe atha kukhala ndi magalamu asanu okha. Ngati mukudya za puloteni, yang'anani zopangira zomwe zimapereka magalamu 8 mpaka 10 pakatumikira.

Ndipo mapuloteni onsewa ndi phindu lalikulu la yoghurt momwe amathandizira minofu yanu - komanso momwe zimakhudzira kuchepetsa ululu wa njala, apeza kafukufuku wofalitsidwa m'magaziniyi. Kulakalaka. Ophunzirawo adadya yogati yachi Greek yokhala ndi mapuloteni osiyanasiyana maola atatu mutatha nkhomaliro kwa masiku atatu molunjika. Gulu lomwe limadya yogurt wokhala ndi mapuloteni ochulukirapo (24 magalamu pakatumikira) akuti akumva kukhala okwanira ndipo sanamve njala yokwanira kuti adye mpaka pafupifupi ola limodzi kuposa gulu lomwe lidadya yogurt yotsika kwambiri.

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