Izinzuzo Ezihle Zezempilo zeyogathi

-Delile

• Iyini i-yogurt futhi yenziwa kanjani?
• 1. Inothile Kumsoco Obalulekile
• 2. Kuphezulu kumaProtheni
• 3. Ezinye Izinhlobo Zingazuzisa Impilo Yokugaya
• 4. Kungase Kuqinise Uhlelo Lwakho Lokuzivikela Emzimbeni
• 5. Kungavikela Ekulweni Nesifo Samathambo
• 6. Kungazuzisa Impilo Yenhliziyo
• 7. It May Promote Isisindo Management
• I-yogurt ingahle ingabi eyabo bonke abantu
• Ukungabekezelelani kweLactose
• Ukungezwani komzimba nobisi
• Kungezwe uShukela
• Ungayikhetha Kanjani I-yogurt Engcono Kakhulu Yezempilo Yakho
• Okusemqoka
• 3. Ezinye Izinhlobo Zingazuzisa Impilo Yokugaya
• 4. Kungase Kuqinise Uhlelo Lwakho Lokuzivikela Emzimbeni
• 5. Kungavikela Ekulweni Nesifo Samathambo
• 6. Kungazuzisa Impilo Yenhliziyo
• 7. It May Promote Isisindo Management
• I-yogurt ingahle ingabi eyabo bonke abantu
• Ukungabekezelelani kweLactose
• Ukungezwani komzimba nobisi
• Kungezwe uShukela
• Ungayikhetha Kanjani I-yogurt Engcono Kakhulu Yezempilo Yakho
• Okusemqoka

I-yogurt idliwe ngabantu amakhulu eminyaka.

Kunomsoco kakhulu, futhi ukukudla njalo kungakhulisa izici eziningana zempilo yakho.

Isibonelo, i-yogurt itholakale ukunciphisa ubungozi besifo senhliziyo kanye ne-osteoporosis, kanye nosizo ekulawuleni isisindo.

Le ndatshana ihlola izinzuzo zezempilo eziyi-7 zesayensi ye-yogurt.

Iyini i-yogurt futhi yenziwa kanjani?

I-yogurt ingumkhiqizo wobisi odumile owenziwe ukuvutshelwa kobisi kwamagciwane.

Amagciwane asetshenziselwa ukwenza iyogathi abizwa ngokuthi “amasiko eyogathi,” abilisa i-lactose, ushukela wemvelo otholakala obisini.

Le nqubo ikhiqiza i-lactic acid, into ebangela ukuba amaprotheni obisi agobeke, okunika iyogathi ukunambitheka nokuthungwa kwayo okuhlukile.

I-yogurt ingenziwa ngazo zonke izinhlobo zobisi. Izinhlobo ezenziwe ngobisi oluncibilikisiwe zibhekwa njengezingenamafutha, kanti lezo ezenziwe ngobisi lonke zibhekwa njengamafutha agcwele.

I-yogurt engenalutho ngaphandle kwama-colorants angeziwe iwuketshezi olumhlophe, olushubile olunephunga elimnandi.

Ngeshwa, iningi lemikhiqizo yezentengiselwano iqukethe izithako ezingeziwe, ezifana noshukela nama-flavour okufakelwa. La ma-yogurt awayilungele impilo yakho.

Ngakolunye uhlangothi, i-yogurt elula, engenashukela inikeza izinzuzo eziningi zezempilo.

Ngakho-ke ngaphandle kokuqhubeka, nazi izinzuzo zezempilo eziyi-7 ze-yogurt yemvelo.

1. Inothile Kumsoco Obalulekile

I-yogurt iqukethe cishe zonke izakhi ezidingwa ngumzimba wakho.

Kuyaziwa ngokuqukethe i-calcium eningi, amaminerali adingekayo kumazinyo namathambo anempilo. Inkomishi eyodwa nje inikezela ngama-49% wezidingo zakho zansuku zonke ze-calcium (, 2).

Iphinde ibe namavithamini B amaningi, ikakhulukazi uvithamini B12 kanye ne-riboflavin, zombili lezi ezingavikela izifo zenhliziyo kanye nokukhubazeka okuthile kokuzalwa kwe-neural tube (2,,).

Inkomishi eyodwa inikezela ngo-38% wesidingo sakho sansuku zonke se-phosphorus, i-12% ye-magnesium ne-18% ye-potassium. Lawa amaminerali abalulekile ezinkambisweni eziningi zebhayoloji, njengokulawula umfutho wegazi, imetabolism kanye nempilo yamathambo (2,,,).

Isakhi esisodwa i-yogurt engenayo ngokwemvelo ngu-vitamin D, kepha kuvame ukuqiniswa ngaso. UVitamin D ukhuthaza impilo yamathambo namasosha omzimba futhi anganciphisa ubungozi bezinye izifo, kufaka phakathi isifo senhliziyo nokudangala (,,).

Isifinyezo:

I-yogurt inikeza cishe zonke izakhi ezidingwa ngumzimba wakho. Iphezulu kakhulu nge-calcium, amavithamini B kanye namaminerali okulandela umkhondo.

2. Kuphezulu kumaProtheni

I-yogurt inikeza inani elimangalisayo lamaprotheni, cishe ngama-gramu ayi-12 ngama-ounces angu-7 (200 amagremu) (2).

Amaprotheni akhonjisiwe ukuthi asekela imetabolism ngokwandisa ukusetshenziswa kwamandla akho, noma inani lama-calories owashisayo usuku lonke ().

Ukuthola amaprotheni anele kubalulekile ekulawuleni ukudla, ngoba kwandisa ukukhiqizwa kwamahomoni akhombisa ukugcwala. Kunganciphisa ngokuzenzakalela inani lamakhalori owadlayo ngokuphelele, okulusizo ekulawuleni isisindo (,,).

Kwesinye isifundo, izifundo ezazidle i-yogurt zazingalambile kakhulu futhi zazidla ama-calories ambalwa ayi-100 esidlweni, uma kuqhathaniswa nalabo ababedla ukudla okulula kwamaprotheni anenani elifanayo lama-calories ().

Imiphumela yokukhuthaza ukugcwala kwe-yogurt igqame kakhulu uma udla iyogathi yamaGrikhi, okuyinhlobonhlobo ewugqinsi kakhulu ehlungiwe. Iphakeme ngamaphrotheni kune-yogurt ejwayelekile, inikela ngama-gramu angama-22 ngama-ounces ayi-7 (200 amagremu) (15).

I-yogurt yamaGrikhi ikhonjisiwe ukuthi inethonya ekulawuleni inkanuko nokubambezela imizwa yendlala ngaphezu kweyogathi ejwayelekile enamaprotheni amancane ().

Isifinyezo:

I-yogurt, ikakhulukazi inhlobo yamaGrikhi, inamaprotheni amaningi kakhulu. Amaprotheni ayasiza ekudleni nasekulawuleni isisindo.

3. Ezinye Izinhlobo Zingazuzisa Impilo Yokugaya

Ezinye izinhlobo zeyogathi ziqukethe amabhaktheriya aphilayo, noma ama-probiotiki, ebeyingxenye yesiko lokuqala noma engezwe ngemuva kokuncishiswa.

Lokhu kungazuzisa impilo yokugaya ukudla uma kudliwe ().

Ngeshwa, ama-yogurts amaningi enziwe nge-pasteurized, okuyinto yokwelapha ukushisa ebulala amabhaktheriya alusizo aqukethe.

Ukuqinisekisa ukuthi i-yogurt yakho iqukethe ama-probiotic asebenzayo, bheka eyodwa equkethe amasiko aphilayo, asebenzayo, okufanele afakwe kuhlu kwilebula.

Ezinye izinhlobo zama-probiotic ezitholakala ku-yogurt, njenge I-Bifidobacteria futhi I-Lactobacillus, kukhonjisiwe ukunciphisa izimpawu ezingathandeki zesifo sofuba esiswini (IBS), okuyisifo esivamile esithinta ikholoni (,,,).

Ucwaningo olulodwa lwaluneziguli ze-IBS njalo ezisebenzisa ubisi oluvutshiwe noma iyogathi equkethe I-Bifidobacteria. Ngemuva kwamasonto amathathu kuphela, babike ukuthuthuka kokuqunjelwa kanye nokuvama kwendle - imiphumela ebonwe ngemuva kwamasonto ayisithupha, kanye ().

Olunye ucwaningo luthole ukuthi iyogathi nge I-Bifidobacteria izimpawu ezithuthukisiwe zokugaya ukudla kanye nekhwalithi yempilo ehlobene nempilo phakathi kwabesifazane abebengenaso isimo sokugaya esisuselwe ().

Ngaphezu kwalokho, ucwaningo oluningi luye lwathola ukuthi ama-probiotic angavikela isifo sohudo esihambisana nama-antibiotic, kanye nokuqunjelwa (,,,,, 28).

Isifinyezo:

Ezinye izinhlobo zeyogathi ziqukethe ama-probiotic, angakhuphula impilo yokugaya ukudla ngokunciphisa izimpawu zezifo ezivamile zesisu, njengokuqunjelwa, uhudo kanye nokuqunjelwa.

4. Kungase Kuqinise Uhlelo Lwakho Lokuzivikela Emzimbeni

Ukudla iyogathi - ikakhulukazi uma iqukethe ama-probiotic - njalo kungaqinisa amasosha akho omzimba futhi kunciphise namathuba okuthola isifo.

Ama-Probiotic akhonjisiwe anciphisa ukuvuvukala, okuxhunyaniswe nezimo eziningana zezempilo ezisukela kwizifo zegciwane kuya kokuphazamiseka kwamathumbu (,,,).

Ucwaningo lukhombisa ukuthi kwezinye izimo, ama-probiotic angasiza futhi ekunciphiseni izehlakalo, ubude nobukhulu bomkhuhlane ovamile (,,,,).

Ngaphezu kwalokho, izakhiwo ezithuthukisa izivikeli mzimba ze-yogurt ngokwengxenye ngenxa ye-magnesium yayo, i-selenium ne-zinc, okulandela umkhondo wamaminerali aziwa ngendima ayidlalayo empilweni yezamasosha omzimba (,,).

Ama-yogurts ka-Vitamin D aqinisile angakhuphula impilo yomzimba ngisho nangaphezulu. UVitamin D ufundelwe ngamandla akhe okuvikela izifo ezifana nomkhuhlane nomkhuhlane ojwayelekile (,,,).

Isifinyezo:

I-yogurt inikeza ama-probiotic, amavithamini kanye namaminerali, konke okungakhuphula impilo yomzimba nokuvikela izifo ezithile.

5. Kungavikela Ekulweni Nesifo Samathambo

I-yogurt iqukethe izakhi zomzimba ezibalulekile zokugcina impilo yethambo, kufaka phakathi i-calcium, amaprotheni, i-potassium, i-phosphorus futhi kwesinye isikhathi i-vitamin D.

Wonke lawa mavithamini namaminerali awusizo ikakhulukazi ekuvikeleni ukukhumuzeka kwamathambo, isimo esibonakala ngokuba buthakathaka kwamathambo. Kuvamile kwabadala (,,).

Abantu abane-osteoporosis banamathambo aphansi futhi basengozini enkulu yokuqhekeka kwamathambo (,).

Kodwa-ke, ucwaningo lukhombisa ukuthi ukusebenzisa okungenani ukudla okuthathu okwenziwe ngobisi, okufana neyogathi, nsuku zonke kungasiza ekugcineni ubukhulu bamathambo namandla (,).

Isifinyezo:

I-yogurt icebile ngamavithamini namaminerali adlala indima enkulu empilweni yethambo. Ukuyisebenzisa njalo kunganciphisa ubungozi bokukhumuzeka kwamathambo.

6. Kungazuzisa Impilo Yenhliziyo

Okuqukethwe ngamafutha yogathi ngesinye sezizathu esenza ukuthi impilo yayo ivame ukuphikisana. Iqukethe amanoni amaningi agcwele, nenani elincane lama-acid e-monounsaturated fatty.

Amafutha agcwele phambilini bekukholelwa ukuthi abanga isifo senhliziyo, kodwa ucwaningo lwamanje lukhombisa ukuthi akunjalo. Noma kunjalo, izinhlobo zamafutha angenamafutha nezinamafutha aphansi zisathandwa e-US (,,).

Abukho ubufakazi obucacile bokuthi amafutha akwi-yogurt ayingozi empilweni yakho. Eqinisweni, kungazuzisa impilo yenhliziyo (,).

Olunye ucwaningo lukhombisa ukuthi ukudla amafutha agcwele avela emikhiqizweni yobisi lonke kukhulisa i-cholesterol "enhle" ye-HDL, engavikela impilo yenhliziyo. Olunye ucwaningo luthole ukudla kwe-yogurt ukunciphisa izehlakalo zesifo senhliziyo (,,).

Ngaphezu kwalokho, imikhiqizo yobisi efana neyogathi ikhonjisiwe ukuthi isiza ekwehliseni umfutho wegazi ophakeme, nokuyinto enkulu ebangela isifo senhliziyo. Imiphumela ibonakala igqame kakhulu kulabo asebevele betholakele benengcindezi ephezulu yegazi (,,).

Isifinyezo:

Akunandaba nokuqukethwe kwayo ngamafutha, i-yogurt ibonakala izuzisa impilo yenhliziyo ngokwandisa i-cholesterol "enhle" ye-HDL nokunciphisa umfutho wegazi.

7. It May Promote Isisindo Management

I-yogurt inezinto eziningana ezingasiza ekuphathweni kwesisindo.

Okokuqala, inamaprotheni amaningi, asebenza kanye ne-calcium ukukhulisa amazinga ama-hormone anciphisa isifiso afana ne-peptide YY ne-GLP-1 ().

Ngaphezu kwalokho, izifundo eziningana zithole ukuthi ukusetshenziswa kwe-yogurt kuhlotshaniswa nesisindo somzimba esiphansi, amaphesenti amafutha omzimba kanye nomjikelezo wesinqe ().

Ukubuyekeza okukodwa kutholile ukuthi ukutholakala kwemikhiqizo yobisi egcwele, kufaka phakathi iyogathi, kunganciphisa izehlakalo zokukhuluphala. Lokhu kuphambene nalokho obekukholelwa phambilini mayelana nokudla kwamafutha nokuzuza kwesisindo (63).

Olunye ucwaningo luthole ukuthi labo abadla iyogathi bavame ukudla kangcono kakhulu, uma kuqhathaniswa nalabo abangayidli. Lokhu ngokwengxenye kungenxa yokuqukethwe kwayo okunomsoco ophakeme, uma kuqhathaniswa nokuqukethwe kwayo okuncane kakhulu kwekhalori (,).

Isifinyezo:

I-yogurt ine-protein eningi, egcwalisa kakhulu, futhi ingahle ithuthukise indlela odla ngayo jikelele. Zombili lezi zici zisiza ekuphathweni kwesisindo.

I-yogurt ingahle ingabi eyabo bonke abantu

Abanye abantu badinga ukuqaphela ngokudla kwabo i-yogurt, ngoba kungadala imiphumela emibi, ikakhulukazi kulabo abane-lactose ukungabekezelelani noma ukungezwani nobisi.

Ukungabekezelelani kweLactose

Ukungabekezelelani kwe-Lactose kwenzeka lapho umzimba untula i-lactase, i-enzyme edingekayo yokwephula i-lactose, okuwushukela otholakala obisini. Kuholela ezinkomba ezahlukahlukene zokugaya ukudla, ezinjengezinhlungu zesisu kanye nohudo, ngemuva kokudla imikhiqizo yobisi.

Ngakho-ke, labo abane-lactose ukungabekezelelani kungadingeka ukuthi bagweme i-yogurt.

Kodwa-ke, abanye abantu abangavumeli i-lactose bangakwazi ukuyibekezelela. Lokhu kungenxa yokuthi enye i-lactose yephukile ngesikhathi sokukhiqizwa, futhi ama-probiotic angasiza ekugayweni kwayo ().

Uma ungabekezelelani ne-lactose, kungahle kube yindaba yokulinga nephutha ukuthola ukuthi ukudla i-yogurt kuyakusebenzela yini.

Ukungezwani komzimba nobisi

Imikhiqizo yobisi iqukethe i-casein ne-whey, okungamaprotheni abanye abantu abaphikisana nawo. Kulezi zimo, ubisi lubangela ukusabela okungasukela emifubeni kanye nokuvuvukala kuye ku-anaphylaxis esongela impilo.

Ngalesi sizathu, kungcono ukugwema i-yogurt uma une-allergies yobisi.

Kungezwe uShukela

Izinhlobo eziningi zeyogathi ziqukethe amanani aphezulu kashukela afakiwe, ikakhulukazi lawo abhalwe njengamafutha amancane. Ukudla ushukela okweqile kuhlotshaniswa nezinkinga eziningana zempilo, kufaka phakathi isifo sikashukela nokukhuluphala (,,).

Ngakho-ke, kubalulekile ukufunda amalebula okudla futhi ugweme imikhiqizo ebala ushukela ezakhiweni.

Isifinyezo:

I-yogurt ingaba nemiphumela emibi kulabo abanokungabekezelelani kwe-lactose noma ukungezwani nobisi. Izinhlobo eziningi futhi ziqukethe amanani aphezulu kashukela ongeziwe, angafaka isandla ezimweni ezithile zezempilo.

Ungayikhetha Kanjani I-yogurt Engcono Kakhulu Yezempilo Yakho

Okuncane kakhulu uma kukhulunywa ngokukhetha iyogathi enempilo.

Izinhlobo ezingekho emthethweni, ezingenashukela zingcono kakhulu, ngoba ziqukethe izithako ezincane ngaphandle koshukela owengeziwe.

Ukuthi ukhetha i-yogurt enamafutha aphansi noma agcwele kuyisinqumo somuntu siqu.

Izinhlobo ezinamafutha agcwele ziqukethe ama-calories amaningi, kepha lokho akusho ukuthi azinampilo. Vele uqiniseke ukuthi unamathela ngosayizi wengxenye enconyiwe.

Kufanele futhi ubheke ama-yogurts aqukethe amasiko abukhoma futhi asebenzayo ukuqinisekisa ukuthi uthola ukulungiswa kwama-probiotic akhuthaza impilo.

Isifinyezo:

Ama-yogurts amahle kakhulu ezempilo yakho aqukethe izithako ezimbalwa futhi akukho ushukela ongeziwe. Hlela umkhiqizo oqukethe ama-probiotic.

Okusemqoka

I-yogurt icebile ngezakhamzimba futhi ingakhuphula impilo yakho uma idliwa njalo.

Kungasiza ekunciphiseni ubungozi bezinye izifo, kuyilapho kuzuzisa nokugaya ukudla nokulawula isisindo.

Kodwa-ke, qiniseka ukuthi ukhetha i-yogurt yakho ngokuhlakanipha. Ukuze uthole izinzuzo ezinkulu zezempilo, khetha izinhlobo ezingacacile, ezingenashukela eziqukethe ama-probiotic.

Amaprotheni akhonjisiwe ukuthi asekela imetabolism ngokwandisa ukusetshenziswa kwamandla akho, noma inani lama-calories owashisayo usuku lonke ().

Ukuthola amaprotheni anele kubalulekile ekulawuleni ukudla, ngoba kwandisa ukukhiqizwa kwamahomoni akhombisa ukugcwala. Kunganciphisa ngokuzenzakalela inani lamakhalori owadlayo ngokuphelele, okulusizo ekulawuleni isisindo (,,).

Kwesinye isifundo, izifundo ezazidle i-yogurt zazingalambile kakhulu futhi zazidla ama-calories ambalwa ayi-100 esidlweni, uma kuqhathaniswa nalabo ababedla ukudla okulula kwamaprotheni anenani elifanayo lama-calories ().

Imiphumela yokukhuthaza ukugcwala kwe-yogurt igqame kakhulu uma udla iyogathi yamaGrikhi, okuyinhlobonhlobo ewugqinsi kakhulu ehlungiwe. Iphakeme ngamaphrotheni kune-yogurt ejwayelekile, inikela ngama-gramu angama-22 ngama-ounces ayi-7 (200 amagremu) (15).

I-yogurt yamaGrikhi ikhonjisiwe ukuthi inethonya ekulawuleni inkanuko nokubambezela imizwa yendlala ngaphezu kweyogathi ejwayelekile enamaprotheni amancane ().

Isifinyezo:

I-yogurt, ikakhulukazi inhlobo yamaGrikhi, inamaprotheni amaningi kakhulu. Amaprotheni ayasiza ekudleni nasekulawuleni isisindo.

3. Ezinye Izinhlobo Zingazuzisa Impilo Yokugaya

Ezinye izinhlobo zeyogathi ziqukethe amabhaktheriya aphilayo, noma ama-probiotiki, ebeyingxenye yesiko lokuqala noma engezwe ngemuva kokuncishiswa.

Lokhu kungazuzisa impilo yokugaya ukudla uma kudliwe ().

Ngeshwa, ama-yogurts amaningi enziwe nge-pasteurized, okuyinto yokwelapha ukushisa ebulala amabhaktheriya alusizo aqukethe.

Ukuqinisekisa ukuthi i-yogurt yakho iqukethe ama-probiotic asebenzayo, bheka eyodwa equkethe amasiko aphilayo, asebenzayo, okufanele afakwe kuhlu kwilebula.

Ezinye izinhlobo zama-probiotic ezitholakala ku-yogurt, njenge I-Bifidobacteria futhi I-Lactobacillus, kukhonjisiwe ukunciphisa izimpawu ezingathandeki zesifo sofuba esiswini (IBS), okuyisifo esivamile esithinta ikholoni (,,,).

Ucwaningo olulodwa lwaluneziguli ze-IBS njalo ezisebenzisa ubisi oluvutshiwe noma iyogathi equkethe I-Bifidobacteria. Ngemuva kwamasonto amathathu kuphela, babike ukuthuthuka kokuqunjelwa kanye nokuvama kwendle - imiphumela ebonwe ngemuva kwamasonto ayisithupha, kanye ().

Olunye ucwaningo luthole ukuthi iyogathi nge I-Bifidobacteria izimpawu ezithuthukisiwe zokugaya ukudla kanye nekhwalithi yempilo ehlobene nempilo phakathi kwabesifazane abebengenaso isimo sokugaya esisuselwe ().

Ngaphezu kwalokho, ucwaningo oluningi luye lwathola ukuthi ama-probiotic angavikela isifo sohudo esihambisana nama-antibiotic, kanye nokuqunjelwa (,,,,, 28).

Isifinyezo:

Ezinye izinhlobo zeyogathi ziqukethe ama-probiotic, angakhuphula impilo yokugaya ukudla ngokunciphisa izimpawu zezifo ezivamile zesisu, njengokuqunjelwa, uhudo kanye nokuqunjelwa.

4. Kungase Kuqinise Uhlelo Lwakho Lokuzivikela Emzimbeni

Ukudla iyogathi - ikakhulukazi uma iqukethe ama-probiotic - njalo kungaqinisa amasosha akho omzimba futhi kunciphise namathuba okuthola isifo.

Ama-Probiotic akhonjisiwe anciphisa ukuvuvukala, okuxhunyaniswe nezimo eziningana zezempilo ezisukela kwizifo zegciwane kuya kokuphazamiseka kwamathumbu (,,,).

Ucwaningo lukhombisa ukuthi kwezinye izimo, ama-probiotic angasiza futhi ekunciphiseni izehlakalo, ubude nobukhulu bomkhuhlane ovamile (,,,,).

Ngaphezu kwalokho, izakhiwo ezithuthukisa izivikeli mzimba ze-yogurt ngokwengxenye ngenxa ye-magnesium yayo, i-selenium ne-zinc, okulandela umkhondo wamaminerali aziwa ngendima ayidlalayo empilweni yezamasosha omzimba (,,).

Ama-yogurts ka-Vitamin D aqinisiwe angakhuphula impilo yomzimba ngisho nangaphezulu. UVitamin D ufundelwe ngamandla akhe okuvikela izifo ezifana nomkhuhlane kanye nomkhuhlane (,,,).

Isifinyezo:

I-yogurt inikeza ama-probiotic, amavithamini kanye namaminerali, konke okungakhuphula impilo yomzimba nokuvikela izifo ezithile.

5. Kungavikela Ekulweni Nesifo Samathambo

I-yogurt iqukethe izakhi zomzimba ezibalulekile zokugcina impilo yethambo, kufaka phakathi i-calcium, amaprotheni, i-potassium, i-phosphorus futhi kwesinye isikhathi i-vitamin D.

Wonke lawa mavithamini namaminerali awusizo ikakhulukazi ekuvikeleni ukukhumuzeka kwamathambo, isimo esibonakala ngokuba buthakathaka kwamathambo. Kuvamile kwabadala (,,).

Abantu abane-osteoporosis banamathambo aphansi futhi basengozini enkulu yokuqhekeka kwamathambo (,).

Kodwa-ke, ucwaningo lukhombisa ukuthi ukusebenzisa okungenani ukudla okuthathu okwenziwe ngobisi, okufana neyogathi, nsuku zonke kungasiza ekugcineni ubukhulu bamathambo namandla (,).

Isifinyezo:

I-yogurt icebile ngamavithamini namaminerali adlala indima enkulu empilweni yethambo. Ukuyisebenzisa njalo kunganciphisa ubungozi bokukhumuzeka kwamathambo.

6. Kungazuzisa Impilo Yenhliziyo

Okuqukethwe okunamafutha oyogathi kungenye yezizathu zokuthi impilo yayo ivame ukuphikisana. Iqukethe amanoni amaningi agcwele, nenani elincane lama-acid e-monounsaturated fatty.

Amafutha agcwele phambilini bekukholelwa ukuthi abanga isifo senhliziyo, kodwa ucwaningo lwamanje lukhombisa ukuthi akunjalo. Noma kunjalo, izinhlobo zamafutha angenamafutha nezinamafutha aphansi zisathandwa e-US (,,).

Abukho ubufakazi obucacile bokuthi amafutha akwi-yogurt ayingozi empilweni yakho. Eqinisweni, kungazuzisa impilo yenhliziyo (,).

Olunye ucwaningo lukhombisa ukuthi ukudla amafutha agcwele avela emikhiqizweni yobisi lonke kukhulisa i-cholesterol "enhle" ye-HDL, engavikela impilo yenhliziyo. Olunye ucwaningo luthole ukudla kwe-yogurt ukunciphisa izehlakalo zesifo senhliziyo (,,).

Ngaphezu kwalokho, imikhiqizo yobisi efana neyogathi ikhonjisiwe ukuthi isiza ekwehliseni umfutho wegazi ophakeme, nokuyinto enkulu ebangela isifo senhliziyo. Imiphumela ibonakala igqame kakhulu kulabo asebevele betholakele benengcindezi ephezulu yegazi (,,).

Isifinyezo:

Akunandaba nokuqukethwe kwayo ngamafutha, i-yogurt ibonakala izuzisa impilo yenhliziyo ngokwandisa i-cholesterol "enhle" ye-HDL nokunciphisa umfutho wegazi.

7. It May Promote Isisindo Management

I-yogurt inezinto eziningana ezingasiza ekuphathweni kwesisindo.

Okokuqala, inamaprotheni amaningi, asebenza kanye ne-calcium ukukhulisa amazinga ama-hormone anciphisa isifiso afana ne-peptide YY ne-GLP-1 ().

Ngaphezu kwalokho, izifundo eziningana zithole ukuthi ukusetshenziswa kwe-yogurt kuhlotshaniswa nesisindo somzimba esiphansi, amaphesenti amafutha omzimba kanye nomjikelezo wesinqe ().

Ukubuyekeza okukodwa kutholile ukuthi ukutholakala kwemikhiqizo yobisi egcwele, kufaka phakathi iyogathi, kunganciphisa izehlakalo zokukhuluphala. Lokhu kuphambene nalokho obekukholelwa phambilini mayelana nokudla kwamafutha nokuzuza kwesisindo (63).

Olunye ucwaningo luthole ukuthi labo abadla iyogathi bavame ukudla kangcono kakhulu, uma kuqhathaniswa nalabo abangayidli. Lokhu ngokwengxenye kungenxa yokuqukethwe kwayo okunomsoco ophakeme, uma kuqhathaniswa nokuqukethwe kwayo okuncane kakhulu kwekhalori (,).

Isifinyezo:

I-yogurt ine-protein eningi, egcwalisa kakhulu, futhi ingahle ithuthukise indlela odla ngayo jikelele.Zombili lezi zici zisiza ekuphathweni kwesisindo.

I-yogurt ingahle ingabi eyabo bonke abantu

Abanye abantu badinga ukuqaphela ngokudla kwabo i-yogurt, ngoba kungadala imiphumela emibi, ikakhulukazi kulabo abane-lactose ukungabekezelelani noma ukungezwani nobisi.

Ukungabekezelelani kweLactose

Ukungabekezelelani kwe-Lactose kwenzeka lapho umzimba untula i-lactase, i-enzyme edingekayo yokwephula i-lactose, okuwushukela otholakala obisini. Kuholela ezinkomba ezahlukahlukene zokugaya ukudla, ezinjengezinhlungu zesisu kanye nohudo, ngemuva kokudla imikhiqizo yobisi.

Ngakho-ke, labo abane-lactose ukungabekezelelani kungadingeka ukuthi bagweme i-yogurt.

Kodwa-ke, abanye abantu abangavumeli i-lactose bangakwazi ukuyibekezelela. Lokhu kungenxa yokuthi enye i-lactose yephukile ngesikhathi sokukhiqizwa, futhi ama-probiotic angasiza ekugayweni kwayo ().

Uma ungabekezelelani ne-lactose, kungahle kube yindaba yokulinga nephutha ukuthola ukuthi ukudla i-yogurt kuyakusebenzela yini.

Ukungezwani komzimba nobisi

Imikhiqizo yobisi iqukethe i-casein ne-whey, okungamaprotheni abanye abantu abaphikisana nawo. Kulezi zimo, ubisi lubangela ukusabela okungasukela emifubeni kanye nokuvuvukala kuye ku-anaphylaxis esongela impilo.

Ngalesi sizathu, kungcono ukugwema i-yogurt uma une-allergies yobisi.

Kungezwe uShukela

Izinhlobo eziningi zeyogathi ziqukethe amanani aphezulu kashukela afakiwe, ikakhulukazi lawo abhalwe njengamafutha amancane. Ukudla ushukela okweqile kuhlotshaniswa nezinkinga eziningana zempilo, kufaka phakathi isifo sikashukela nokukhuluphala (,,).

Ngakho-ke, kubalulekile ukufunda amalebula okudla futhi ugweme imikhiqizo ebala ushukela ezakhiweni.

Isifinyezo:

I-yogurt ingaba nemiphumela emibi kulabo abanokungabekezelelani kwe-lactose noma ukungezwani nobisi. Izinhlobo eziningi futhi ziqukethe amanani aphezulu kashukela ongeziwe, angafaka isandla ezimweni ezithile zezempilo.

Ungayikhetha Kanjani I-yogurt Engcono Kakhulu Yezempilo Yakho

Okuncane kakhulu uma kukhulunywa ngokukhetha iyogathi enempilo.

Izinhlobo ezingekho emthethweni, ezingenashukela zingcono kakhulu, ngoba ziqukethe izithako ezincane ngaphandle koshukela owengeziwe.

Ukuthi ukhetha i-yogurt enamafutha aphansi noma agcwele kuyisinqumo somuntu siqu.

Izinhlobo ezinamafutha agcwele ziqukethe ama-calories amaningi, kepha lokho akusho ukuthi azinampilo. Vele uqiniseke ukuthi unamathela ngosayizi wengxenye enconyiwe.

Kufanele futhi ubheke ama-yogurts aqukethe amasiko abukhoma futhi asebenzayo ukuqinisekisa ukuthi uthola ukulungiswa kwama-probiotic akhuthaza impilo.

Isifinyezo:

Ama-yogurts amahle kakhulu ezempilo yakho aqukethe izithako ezimbalwa futhi akukho ushukela ongeziwe. Hlela umkhiqizo oqukethe ama-probiotic.

Okusemqoka

I-yogurt icebile ngezakhamzimba futhi ingakhuphula impilo yakho uma idliwa njalo.

Kungasiza ekunciphiseni ubungozi bezinye izifo, kuyilapho kuzuzisa nokugaya ukudla nokulawula isisindo.

Kodwa-ke, qiniseka ukuthi ukhetha i-yogurt yakho ngokuhlakanipha. Ukuze uthole izinzuzo ezinkulu zezempilo, khetha izinhlobo ezingacacile, ezingenashukela eziqukethe ama-probiotic.