Isifo Sikashukela Nogathi: Okufanele Ukudla Nalokho Okufanele Ukugwebe

-Delile

• Uthini ucwaningo?
• Yini eyenza i-yogurt enhle?
• Yisiphi isitayela seyogathi esingcono kakhulu?
• IsiGreki
• Isi-Icelandic
• O-Australia
• Imiphi imikhiqizo okufanele ngiyikhethe?
• Yini okufanele uyiqaphele
• Ukuthatha
• Do’s
  
• Okungafanele kwenziwe
  

Ukubuka konke

I-yogurt ingaba inketho enhle kakhulu yokudla kwasekuseni noma ukudla okulula. Uma ingenashukela nesitayela sesiGreki, iphansi kuma-carbohydrate futhi inamaprotheni amaningi. Lokhu kusho ukuthi ngeke kubangele ama-spikes kashukela kubantu abanesifo sikashukela, njengeminye imithombo yama-carbohydrate.

Kungase kube nezinzuzo ezengeziwe kubantu abanesifo sikashukela. Qhubeka ufunde ukuze ufunde kabanzi.

Uthini ucwaningo?

Ukudla okubilisiwe, okufana neyogathi, kuqukethe amabhaktheriya amahle abizwa ngama-probiotic. Ama-Probiotic akhonjisiwe ukuthi athuthukisa impilo yamathumbu. Ucwaningo ngempilo yamathumbu luyaqhubeka, kepha amathumbu amabhaktheriya kanye nempilo yonke kungadlala indima ezimeni eziningi zezempilo, kufaka phakathi ukukhuluphala nesifo sikashukela.

Ucwaningo lwakamuva lukhombisa ukuthi ukusetshenziswa kweyogathi kungahle kuhlotshaniswe namazinga aphansi eglucose nokumelana ne-insulin, kanye ne-systolic blood pressure ephansi. Ngokwengeziwe, i-Journal of Nutrition ukuhlaziywa kwezifundo eziyi-13 zakamuva kuphethe ngokuthi ukusetshenziswa kwe-yogurt, njengengxenye yokudla okunempilo, kunganciphisa ubungozi besifo sikashukela sohlobo 2 kubantu abadala abaphilile nabadala.

Yini eyenza i-yogurt enhle?

Iningi lemikhiqizo yobisi ine-Glycemic Index (GI) ephansi. Lokhu kubenza balungele abantu abanesifo sikashukela. Ukuze uthole okuningi nge-yogurt yakho, hlola amalebula ngaphambi kokuthenga. Uma ufuna izinzuzo zesisu kuma-probiotic, khetha i-yogurt equkethe amasiko aphilayo futhi asebenzayo.

Futhi naka ilebula le-Nutrition Facts. Ama-yogurts amaningi afake ushukela. Khetha izinketho eziqukethe amagremu ayi-10 (g) kashukela noma ngaphansi. Ama-yogurt aqukethe isamba se-carbohydrate ayi-15 g noma ngaphansi kokuphakelwa ngakunye alungele abantu abanesifo sikashukela.

Bheka ama-yogurts anamaprotheni amaningi futhi anama-carbohydrate amancane, njenge-yogurt yamaGreek engathandeki. Hlola amalebula ngokusobala, ngoba okuqukethwe ushukela phakathi kwemikhiqizo - futhi naphakathi kwama-flavour ngaphakathi kohlobo olufanayo - kungahluka kakhulu.

Yisiphi isitayela seyogathi esingcono kakhulu?

IsiGreki? Isi-Icelandic? Wase-Australia? Ungase uzibuze ukuthi ngabe isitayela esisodwa sinobungani besifo sikashukela kunezinye. Impendulo ikuyo yonke inhlobo uhlobo ngalunye lweyogathi ehlungiwe.

IsiGreki

Ngokungafani ne-yogurt ejwayelekile, i-yogurt yamaGrikhi ihlushwe ukukhipha i-liquid whey ne-lactose. Lokhu kwenza kube mkhulu futhi kube yikhrimuyali. Izindaba ezimnandi kubantu abanesifo sikashukela ukuthi i-yogurt yamaGreek engenashukela ingaqukatha kuze kube kabili iphrotheni nengxenye yama-carbohydrate eyogathi ejwayelekile. Kodwa-ke, i-yogurt yobisi lonke i-yogurt ingaqukatha cishe kathathu amanoni e-yogurt ejwayelekile. Khetha izinketho ze-yogurt eziphansi noma ezingezona amafutha uma amafutha ekhathazeka kuwe.

Isi-Icelandic

Ngokobuchwepheshe hhayi i-yogurt kepha "umkhiqizo wobisi onamasiko" owenziwe ngoshizi, i-yogurt yase-Iceland icindezelwe ngaphezu kwe-yogurt yamaGrikhi. Lokhu kuyenza ibe mkhulu futhi kuyinikeze amaprotheni amaningi. Inzuzo eyengeziwe ye-yogurt yase-Iceland yenziwe ngokwesiko ngobisi olunamanzi. Lokhu kwehlisa okuqukethwe okunamafutha. Kodwa-ke, ama-yogurts "wesitayela se-Iceland" angavela nezinhlobo zobisi lonke.

O-Australia

I-yogurt yase-Australia ayivinjelwe, iyinikeza ukuthungwa okuncane kunama-yogurts ase-Iceland noma amaGrikhi. Ukuntuleka kokuhlunga kusho nokuthi ayigcwele amaprotheni amaningi, futhi okuqukethwe kwe-carbohydrate akukancishiswanga. I-yogurt yase-Australia ngokwesiko inoshukela uju futhi yenziwe ngobisi lonke. Kunezinhlobo zobisi lwe-skim-milk, futhi.

Imiphi imikhiqizo okufanele ngiyikhethe?

Kunezindlela eziningi ongakhetha kuzo esitolo sokudla sama-yogurt anobungani besifo sikashukela. Nazi ezimbalwa okufanele uzicabangele:

Yini okufanele uyiqaphele

Ama-calories nama-carbohydrate nawo angacasha ngokufakwa ngaphezulu njengamaswidi, amantongomane ne-granola. Lokhu kungaba nomthelela ekwandeni kukashukela egazini.

Ungcono uma ukhetha umkhiqizo wakho oyintandokazi we-yogurt bese uzifaka ngokwakho. Ngaleyo ndlela, ungalawula usayizi wokuphaka noshukela owengeziwe. Zama inhlanganisela yama-blueberries amasha nama-alimondi asikiwe. Ungangeza futhi imbewu yomhlabathi yefilakisi, imbewu ye-chia, nama-strawberry asikiwe.

Ngokuphathelene nobumnandi bokufakelwa, ucwaningo olusha luhola ochwepheshe ukweluleka ngokuqapha, ikakhulukazi kubantu abanesifo sikashukela nokumelana ne-insulin. Ngenkathi ekuqaleni kwakumakethwa njengendlela yokusiza abantu ukunqanda izinyo labo elimnandi nokuphatha isisindo sabo, ucwaningo lwamuva luphakamisa ukuthi okokunandisa okufakelwayo kungahle kukhuthaze ukuzuza kwesisindo kanye nezinguquko kumathumbu amabhaktheriya.

Uma ufuna ukuqeda iziswidi zokufakelwa, izithelo ezintsha ziyaqhubeka nokuba yindlela enempilo futhi engokwemvelo yokwenza i-yogurt yakho ibe mnandi. Ungakwazi nokuxuba ama-appleauce angenashukela njengendlela esheshayo yokwenza i-yogurt yakho ibe mnandi ngokwemvelo.

Ukuthatha

Do’s

• Uma ufuna izinzuzo zesisu kuma-probiotic, khetha i-yogurt equkethe amasiko aphilayo futhi asebenzayo.
• Bheka ama-yogurts anamaprotheni amaningi futhi anama-carbohydrate amancane.
• Khetha ama-flavour angadluli ku-10 g kashukela no-15 g wama-carbohydrate ngokusebenza ngakunye.

Okungafanele kwenziwe

• Gwema iyogathi enezinsipho ezihlanganisiwe ezifakiwe.
• Ungathengi i-yogurt ngaphandle kokufunda ilebula le-Nutrition Facts.

Njengakwezinto eziningi, ukulinganisela kuyisihluthulelo. UMnyango Wezolimo wase-United States njengamanje uncoma ukuthi abantu abadala bathole izinkomishi ezintathu zobisi usuku ngalunye. Yize lesi sincomo siphikisana nabanye ochwepheshe bezempilo, ukuhlola ushukela wegazi lakho ngemuva kokudla iyogathi kuyindlela enhle yokuthola ukuthi i-yogurt ikuthinta kanjani. I-yogurt ye-plain noma i-yogurt engenashukela ingaba yindlela enhle kubantu abanesifo sikashukela ukuthola umthamo omuhle wamaprotheni, i-calcium nama-probiotics.