Ungayikhetha Kanjani I-yogurt Engcono Kakhulu Yempilo Yakho

-Delile

• Funda Njalo ilebula
• Uhlu lwezithako
• Amaqiniso Wezondlo
• Gwema Ushukela Ongeziwe
• Amafutha Aphansi vs Amafutha Aphelele
• Bheka Amasiko Abukhoma
• Yiluphi Uhlobo Olungcono?
• IsiGreki, Esingewona Ubisi noma Yogathi Ojwayelekile?
• Okuphilayo noma Cha?
• Zimbalwa Izama Zokuzama
• IStonyfield Organic
• UDannon Konke Ngokwemvelo
• I-Fage Total Plain
• Lapho ukhetha i-yogurt enempilo, kuncane kakhulu

I-yogurt ivame ukuthengiswa njengokudla okunempilo.

Kodwa-ke, ushukela nokunambitheka okwengezwe kuma-yogurt amaningi kungabenza babe njengokudla okungenamsoco.

Ngalesi sizathu, ukuzulazula endaweni yeyogathi esitolo sakho sokudla kungadida.

Landela lo mhlahlandlela ukuthola ukuthi yini okufanele uyibheke nokuthi yini okufanele uyigweme lapho uthenga i-yogurt enempilo.

Funda Njalo ilebula

Ukufunda ilebula kufanele ngaso sonke isikhathi kube yisinyathelo sakho sokuqala lapho unquma ukuthi yikuphi ukudla ozokuthenga.

Lokhu kungenxa yokuthi ukufunda ilebula kubalulekile ekwazini ukuthi yini ekudleni kwakho.

Ngaphandle, kungabonakala sengathi wonke ama-yogathi ayafana. Kodwa-ke, uma wazi ukuthi yini okufanele uyibheke, ilebula ku-yogurt ngayinye ingatshela indaba ehlukile.

Uhlu lwezithako

Yize wonke ama-yogurts eqala njenge-yogurt engenalutho, imvamisa aqukethe izithako ezahlukahlukene ezifakiwe, ezinjengoshukela, ukunambitheka okwenziwe, idayi, izinto zokuqinisa nezokugcina izinto.

Uma kunokwenzeka, khetha i-yogurt ngaphandle kwenani elikhulu lezithako ezifakiwe. Esikhundleni salokho, zama ukukhetha i-yogurt enezithako ezimbalwa.

Kufanele zifake ubisi, amasiko wamagciwane asetshenziselwa ukuguqula ubisi lube yi-yogurt hhayi okunye okuningi.

Izithako zifakwe kuhlu ngesisindo, ngakho-ke gwema ama-yogurts anoshukela obhalwe eduze phezulu.

Okungcono futhi, mane uvikele wonke ama-yogurt anohlobo oluthile lukashukela olwengeziwe kuhlu lwezithako.

Ushukela ungabhalwa ngaphansi kwamagama ahlukahlukene, kufaka phakathi i-sucrose, isiraphu yamabele ephezulu ye-fructose, ujusi wezithelo, ushukela womoba kanye nompe we-agave.

Amaqiniso Wezondlo

Imininingwane yokudla okunelebuli ingakunika eminye imininingwane ethize.

Usayizi wokuphaka namakhalori ngokusebenza ngakunye kubhalwe phezulu. Amaqiniso wokudla okunempilo angakutshela nokuthi mangaki ama-carbs, amafutha, amaprotheni noshukela ekusebenzeni ngakunye.

Qaphela ukuthi kungahle kube nokusetshenziswa okungaphezu kokukodwa esitsheni ngasinye, okusho ukuthi kukhona namakhalori amaningi.

Njengamanje, ilebuli yokudla okunomsoco ayihlukanisi ushukela ongeziwe kusuka kushukela ovela ngokwemvelo, okungenza kube nzima ukusho ukuthi ushukela wengezwe kangakanani.

Kodwa-ke, imihlahlandlela yokufaka ilebula inezinhloso zokuthi amagremu kashukela ongeziwe ngokusebenza ngakunye nawo azofakwa ohlwini kumalebula ngokuzayo.

Imininingwane yokudla okunempilo izokutshela nokuthi ingakanani i-calcium nevithamini D i-yogurt ngayinye ekhonzayo equkethe.

Ngokufanelekile, iyogathi yakho izoqukatha uvithamini D nengxenye ebalulekile yezidingo zakho zansuku zonke ze-calcium. Lokhu kuzofakwa ohlwini lwamaphesenti wenani lansuku zonke (% DV) kulebula.

Ngeminye imininingwane mayelana nokuthi ungafunda kanjani amalebula okudla, hlola le ndatshana.

Ukufunda ilebula kuyinto yokuqala okufanele uyenze lapho ukhetha i-yogurt. Amaqiniso okunomsoco nohlu lwezithako lungakutshela okuningi mayelana nokuthi yini ekuyogathi yakho.

Gwema Ushukela Ongeziwe

Icala eliyinhloko eliguqula iyogathi ekudleni okunempilo likwenze okungenampilo ushukela ofakiwe.

Ukudla okumaphakathi kweshukela elengeziwe kukhuphukile kusuka kuma-20 lbs (9 kg) kashukela ngonyaka ngo-1850 kuya kuma-lbs ayi-160 (73 kg) ngonyaka ekuqaleni kwawo-2000 ().

Kulinganiselwa ukuthi iziphuzo ezinoshukela zinomthelela kuma-40% alokho kwanda. Kodwa-ke, ukudla okusetshenzisiwe noshukela ongeziwe, kufaka phakathi ama-yogurt anoshukela, kusiza ukufaka isandla kukho ().

Ukudla ushukela omningi kungalimaza kakhulu impilo. Ucwaningo luye lwaluxhumanisa nokukhula kokukhuluphala, isifo senhliziyo, ukungasebenzi komzimba, isifo sesibindi nohlobo lwesifo sikashukela sohlobo 2, phakathi kwezinye izinkinga (,,).

Yize i-yogurt isivele iqukethe ushukela wemvelo ngohlobo lwe-lactose (ubisi lukashukela), izinkampani zokudla zivame ukufaka ushukela omningi olula ukwenza i-yogurt ibe mnandi kakhulu.

I-yogurt engenamsoco iqukethe cishe u-10-15 amagremu we-carbs ngenkomishi ngayinye (ama-245 amagremu), kepha ama-yogurts anephunga noma anoshukela angaqukatha kalula amagremu angaphezu kwama-30 ngokuhambisa ngakunye (4).

Ukukhetha iyogathi enempilo, khetha imikhiqizo enoshukela omncane ngokukhonza ngakunye.Lokhu kusho okuncane ngangokunokwenzeka phezu kwamagremu ayi-10-15 ngenkomishi ngayinye (ama-245 amagremu) asevele ekhona nge-lactose.

Imvamisa, ukukhetha okunempilo kunakho konke kucacile, iyogathi engathandeki. Kodwa uma ungathandi i-yogurt elula, kunezinto ezimbalwa ongazenza esikhundleni salokho.

Enye indlela ongazithambisa ngayo ngesithelo sakho esisha osithandayo.

Ungenza futhi i-chia seed yogurt yakho ukuze wenze i-yogurt ecwebezelayo engaphansi. Futhi, njengebhonasi, uzothola amaprotheni angeziwe, i-fiber namafutha anempilo nembewu ye-chia.

Kulula njengokuxuba izinkomishi ezi-2 (473 ml) yogathi nezipuni eziyi-1.5-2 (22-30 ml) zembewu ye-chia nokuyiyeka ihlale ubusuku bonke efrijini.

Ushukela ongeziwe ungaguqula ukudla kwezempilo kube ukudla okungenamsoco. Khetha i-yogurt elula uma kungenzeka futhi ufunde njalo ilebula ukuthola ukuthi ushukela ungeziwe yini.

Amafutha Aphansi vs Amafutha Aphelele

I-yogurt ingenziwa ngobisi oluphelele, olunamafutha amancane noma olungenamafutha.

Ochwepheshe bezempilo bavame ukuncoma imikhiqizo yobisi enamafutha aphansi ngoba abantu abaningi sebevele badla ama-calories amaningi kunalawo abawadingayo.

Ngenxa yalokho, ama-yogurt amaningi enziwa ngobisi olunamafutha amancane noma olungenamafutha.

Kodwa-ke, ama-yogurts anamafutha ancishisiwe ngokuvamile aqukethe ushukela omningi, ofakwa ukunxephezela ukulahleka kovalo kumafutha. Ngakho-ke uma ukhetha iyogathi enamafutha aphansi, qiniseka ukuthi ubheka eyodwa ngaphandle koshukela ongeziwe.

I-yogurt egcwele amafutha iyatholakala. Yize iqukethe ama-calories amaningi kune-yogurt ene-fat-low plain, lokho akusho ukuthi kukwenza ukukhetha okunempilo kancane.

Eqinisweni, amafutha atholakala emikhiqizweni yobisi enamafutha agcwele angasiza.

Imikhiqizo yobisi iqukethe amafutha we-trans avela ngokwemvelo angafani namafutha we-trans ayingozi atholakala kokunye ukudla okusetshenzisiwe.

La mafutha, okuyi-conjugated linoleic acid (CLA), awathathwa njengayingozi futhi angahle abe nezinzuzo ezithile zezempilo.

Zingasiza ekunciphiseni amafutha emzimbeni nokuvuvukala, zinciphise ubungozi besifo senhliziyo, zithuthukise ukulawula ushukela egazini futhi zilwe namaseli omdlavuza kumashubhu wokuhlola (,,).

Kokubili ama-yogurt angenamafutha angenashukela namafutha agcwele angaba nempilo. Nquma ukuthi yiluphi uhlobo ozoludla ngokuya ngemikhuba yakho yokudla, okuthandayo kokudla kanye nezinhloso zekhalori.

I-yogurt ingenziwa ngobisi olunamafutha ancishisiwe noma olunamafutha agcwele. I-yogurt enamafutha ancishisiwe inama-calories aphansi kuphela uma ingenalo ushukela ongeziwe. Kokubili kungaba ukukhetha okunempilo.

Bheka Amasiko Abukhoma

Ama-bacterium anempilo ama-probiotic asetshenziselwa ukwenza iyogathi. Baguqula ushukela wobisi (i-lactose) ube yi-lactic acid, edala ukuthi iyogathi izwakale imuncu.

Lawa ma-bacterium ama-probiotic, avame ukubizwa ngokuthi "amasiko aphilayo" ku-yogurt, anganikeza inani elikhulu lezinzuzo zezempilo.

Yize ucwaningo lwama-probiotic lusesencane, ucwaningo lukhombisa ukuthi banga:

• Thuthukisa izimpawu zokungabekezelelani kwe-lactose ().
• Khuthaza amasosha omzimba ().
• Nciphisa ngokuphawulekayo izimpawu zokucindezeleka ().
• Nciphisa ubungozi bohudo obuhambisana namagciwane ezinganeni nakubantu abadala (,).
• Thuthukisa izimpawu zesifo samathumbu esibuhlungu (,).

Olunye ucwaningo luthole ukuthi iyogathi yama-probiotic ingasiza ukwehlisa i-cholesterol, isisindo somzimba kanye nezimpawu zokuvuvukala ().

Ukudla iyogathi nama-probiotic I-Bifidobacterium futhi kukhonjisiwe ukuthi kuthuthukisa ukuqhutshwa kwamathumbu ezinganeni nakwabesifazane (, 17).

Wonke ama-yogurts aqukethe la masiko abukhoma ekuqaleni, ngoba ayisithako esiguqula ubisi lube yi-yogurt.

Kodwa-ke, okuqukethwe kwe-probiotic ye-yogurt kungahluka kakhulu ngokuya ngezici eziningi, kufaka phakathi izindlela zokupakisha nezimo zokugcina.

Ukuze uthole izinzuzo eziningi kwi-yogurt yakho, khetha eyodwa ngama-probiotic amaningi. Ngeshwa, ayikho indlela elula yokutshela ukuthi i-yogurt ngayinye iqukethe malini.

I-National Yogurt Association inikeza uphawu lwe- "Live and Active Cultures" lwama yogurts aqukethe amasiko ayizigidi eziyi-100 (amabhaktheriya) ngegramu ngayinye ngesikhathi sokuhlolwa. Uphawu lubukeka kanjena: Umthombo Wezithombe: Fage.

Kodwa-ke, ukuthola uphawu kuyabiza. Imikhiqizo eminingi ikhetha ukuhamba ngaphandle kwayo, noma ngabe ihlangabezana namasiko ayizigidi eziyi-100 ngegramu ngayinye.

Eqinisweni, umbiko owodwa mayelana nama-yogurt ahlolwe ngokuzimela wathola ukuthi imikhiqizo eminingi engenalo uphawu yayiqukethe amasiko angaphezu kwezigidi eziyi-100 ngegramu ngayinye (18).

Into ebaluleke kakhulu ukugwema ama-yogurti aphathwe ukushisa, noma ananyathiselwa ngemuva kokufakwa kwama-probiotic. I-Pasteurization ibulala amabhaktheriya, okumele aphile ukuze akusize.

Lokhu kulula ukukuthola ngoba amalebula ala ma-yogurts kufanele athi "ukwelashwa ukushisa ngemuva kokukhulisa" (19).

Ama-Probiotic amabhaktheriya anobungani aphendula ubisi lube yi-yogurt. Bheka i-yogurt enophawu lwe- "Live and Active Cultures" futhi uvikele ama-yogurts asetshenzisiwe ngemuva kokukhiqizwa.

Yiluphi Uhlobo Olungcono?

Kunezinhlobo eziningi ze-yogurt ezitholakalayo, futhi nakhu ukuthi izinhlobo ezahlukahlukene ziqhathaniswa kanjani.

IsiGreki, Esingewona Ubisi noma Yogathi Ojwayelekile?

I-yogurt yamaGrikhi iyindlela enkulu kunazo zonke ku-yogurt njengamanje. Ihlukile kwi-yogurt yendabuko ngoba ihluzwa izikhathi eziningi, isusa amanye ama-whey ne-lactose.

Lokhu kunikeza i-yogurt yamaGrikhi cishe amaprotheni aphindwe kabili kune-yogurt yendabuko kanye nohhafu wengxenye yama-carbs. Kuyindlela enhle njengokudla okugcwaliswayo kanye nalabo abangabekezelelani ne-lactose (20).

Kodwa-ke, lokhu kusho ukuthi i-yogurt yamaGrikhi nayo iphakeme ngokwengeziwe kuma-calories namafutha futhi iqukethe i-calcium engaphansi kune-yogurt yendabuko.

Izinhlobo eziningi nazo zigcwele ushukela ongeziwe.

Ama-yogurts angenalo ubisi, njenge-soy noma i-yoghurt kakhukhunathi, nawo athandwa kakhulu. Ngoba zisekelwe ezitshalweni, ziphansi kakhulu emafutheni kuneyogathi yendabuko futhi aziqukethe i-lactose.

Lezi yizinqumo ezinhle zezingulube nabantu abane-lactose ukungabekezelelani. Kodwa-ke, ayiqukethe i-calcium eningi ngokwemvelo, ngakho-ke qiniseka ukuthi uhlola ilebula lomkhiqizo one-calcium ne-vitamin D eyengeziwe.

I-yogurt yamaGrikhi, okungeyona eyobisi neyogathi ejwayelekile konke kungaba yizinketho ezinempilo, kepha ayikho neyodwa enempilo kunezinye.

Okuphilayo noma Cha?

Ukuthwala uphawu lwezinto eziphilayo lwe-USDA, ubisi kufanele luqhamuke ezinkomeni ezondliwe ngokudla okuphilayo, okungeyona eye-GMO futhi aluphathwa ngama-antibiotics noma ama-hormone okukhula.

Kodwa-ke, noma ngabe ukudla okuphilayo kungcono noma cha kuphikiswana kakhulu, futhi ukusetshenziswa kwama-GMO kanye nama-hormone okukhula ekulimeni ubisi kuhlala kunempikiswano enkulu.

Okuqukethwe kokudla okunomsoco kokudla okuphilayo nokujwayelekile kuvusa impikiswano futhi, yize kubonakala sengathi kunomehluko uma kukhulunywa ngobisi lwe-organic.

Isibonelo, ucwaningo luthole ukuthi ubisi lwe-organic lunephrofayli ye-fatty acid engcono ne-beta-carotene ephakeme, uvithamini E nokuqukethwe yensimbi kunobisi olujwayelekile (21,).

Kodwa-ke, kubonakala futhi ukuthi ubisi lwe-organic luphansi kumaminerali selenium ne-iodine ().

Kuyathakazelisa ukuthi lo mehluko kungenzeka kakhulu ngenxa yokwehluka kokudla kwezinkomo. Abazange bathembele ekutheni imikhuba yokulima yayingokwemvelo noma yayijwayelekile (,).

Iqiniso liwukuthi, kunzima ukusho ukuthi ngabe i-organic ingcono ngempela yini kunokujwayelekile uma kukhulunywa ngokudla okunempilo nezinzuzo zezempilo.

I-yogurt yamaGrikhi inamaprotheni amaningi nama-carbs ambalwa, kuyilapho i-yogurt engenalo ubisi ivame ukuba namafutha amancane futhi ingenayo i-lactose. I-yogurt ye-organic ingahle icebe izakhamzimba ezithile, kepha yehle kwezinye.

Zimbalwa Izama Zokuzama

Ngenkathi lolu hlu lungeke luphelele, nazi izinhlobo ezimbalwa zeyogathi ezinokukhetha okunempilo.

IStonyfield Organic

IStonyfield Organic wumkhiqizo omuhle ongawukhetha uma uthanda ukuthenga okuphilayo. Onke ama-yogurts awo angokwemvelo futhi anemikhiqizo eminingi ehlukene ongakhetha kuyo.

Banikela ngokudla okwenziwe ngotshani, i-yogurt yobisi lonke, i-yogurt yamaGrikhi kanye nomugqa weSmooth & Creamy.

Uma ukhetha i-yogurt ene-flavored, ama-yogurts awo anezithelo anezithelo konke kuyizinqumo ezinhle.

Kodwa-ke, iningi lamanye ama-yogurts abo anezithelo aqukethe ushukela ongeziwe.

UDannon Konke Ngokwemvelo

Umugqa we-All Natural wamaYogathi kaDannon uyisibonelo esihle seyogathi enempilo.

Inezithako ezimbili kuphela: ubisi olunamafutha amancane noma olungenamafutha kanye ne-pectin, okuyi-thickener yemvelo. Iphinde iphathe uphawu lwe "Live and Active Cultures".

Ngeshwa, le yogurt ayinalo uvithamini D ongeziwe.

Kodwa-ke, uma kungekho ushukela ongeziwe, ama-gramu ayi-8 wamaprotheni ngokudla ngakunye no-30% wezidingo zakho zansuku zonke ze-calcium, kusengukukhetha okuhle.

Amanye ama-yogurts kaDannon, yize ethandwa, aqukethe ushukela omningi ongeziwe ngakho-ke akuzona izinqumo zeyogathi enempilo kakhulu.

I-Fage Total Plain

UFage uyisinqumo esihle kulabo abajabulela iyogathi yamaGrikhi.

Umugqa we-Fage Total Plain we-yogurt uqukethe ubisi kuphela namasiko ahlukahlukene aphilayo. Iphinde itholakale ngohlobo lwamafutha agcwele, izinhlobo ezi-2% kanye no-0%.

Kodwa-ke, njengoba iyi-yogurt yamaGrikhi, okuqukethwe kwe-calcium kungaphansi kwe-yogurt ejwayelekile, cishe ku-20% wezidingo zakho zansuku zonke. Futhi ayiqukethe uvithamini D. ongeziwe

Noma kunjalo, kungukukhetha okunempilo.

Kepha, njengayo yonke eminye imikhiqizo, namathela ezinhlotsheni ezisobala. Ama-yogurts anomkhiqizo noma afakwe izithelo aqukethe ushukela omningi owengeziwe.

Kunemikhiqizo eminingi yeyogathi enempilo ongazama ngayo. Khetha izinhlobo ezinoshukela ophansi noma ongekho nohlu olufushane lwezithako.

Lapho ukhetha i-yogurt enempilo, kuncane kakhulu

Uma kukhulunywa ngeyogathi, ukuyigcina iphilile kusho ukuyigcina ilula.

Zama ukukhetha i-yogurt enezithako ezimbalwa noshukela omncane ongeziwe ngangokunokwenzeka. I-yogurt engenalutho futhi engenashukela ihamba phambili.

Ngaphandle kwalokho, izinketho eziningi zisezintandokazi zakho.

Inqobo nje uma ulandela lezi zeluleko, ungazethemba ukuthi iyogathi oyikhethayo ingukukhetha okunempilo nokunomsoco.