I-yogurt: kuyini, izinzuzo eziphambili nokuthi ungazilungiselela kanjani

-Delile

• Izinzuzo eziyinhloko
• Ukwakheka okunomsoco kweyogathi
• Ungayisebenzisa kanjani
• Ungayilungisa kanjani iyogathi eyenziwe ekhaya
• Ikhekhe leyogathi

I-yogurt isuselwa kokuvela ngobisi okulungiselelwe ngenqubo yokuvutshelwa kobisi, lapho amabhaktheriya abhekele ukuvutshelwa kwe-lactose, okuwukuthi ushukela ngokwemvelo okhona obisini, kanye nasekukhiqizeni i-lactic acid, eqinisekisa ukwakheka nokunambitheka kwalokhu kudla.

Ngaphezu kwalokho, i-yogurt nayo ibhekwa njenge-probiotic njengoba iqukethe amabhaktheriya abukhoma, njenge I-Bifidobacteria futhi I-Lactobacillus ezisiza ukuthuthukisa impilo yohlelo lokugaya ukudla, ngaphezu kokunotha kwezinye izakhi zomzimba, ikakhulu i-calcium, esiza ukuvimbela i-osteoporosis.

Ama-yogurt angalungiswa ekhaya noma angathengwa esitolo. Kodwa-ke, ama-yogurts atholakala esitolo ngokuvamile aqukethe ushukela, udayi nezinye izithako okungenzeka zingayilungeli impilo yakho, ngakho-ke kubalulekile ukufunda ilebuli yokudla ngaphambi kokukhetha umkhiqizo.

Izinzuzo eziyinhloko

Izinzuzo eziyinhloko zezempilo zeyogathi yemvelo zifaka:

• Thuthukisa izitshalo zebhaktheriya zamathumbul futhi, ngaleyo ndlela, sisize ekulweni nochungechunge lwezifo ezinjenge-irritable bowel syndrome, umdlavuza wamathumbu, ukuqunjelwa, izilonda zesisu kanye ne-duodenal, colitis, enteritis, gastritis kanye nohudo, isibonelo;
• Thuthukisa ukuhamba kwamathumbu, njengoba amabhaktheriya akhona kuyiyogathi enza i- "pre-digestion" yamaprotheni, avumela ukugaywa okungcono;
• Ukulwa nokuvutshelwa kokudla ukugwema igesi, ukucasuka, ukuvuvukala nokutheleleka kwamathumbu;
• Nikeza i-calcium ne-phosphorus emzimbeni, ukusiza ukuvimbela i-osteopenia, i-osteoporosis, okufaka isandla ekubuyiseleni ukuphuka nokunakekela impilo yamazinyo;
• Thuthukisa ukwanda kwesisindo semisipha nokululama kwayo, ngoba icebile ngamaprotheni ngakho-ke, ingadliwa ngaphambi noma ngemuva kokwenza imisebenzi yokuqeqesha isisindo;
• Thuthukisa inkumbulo, ukufunda nezinqubo zokuqonda, ngoba iyogathi inamavithamini B, abalulekile ekugcineni impilo yengqondo. Ngaphezu kwalokho, ezinye izifundo zikhombisile ukuthi ukusetshenziswa kwama-probiotic kusiza ekugcineni impilo yengqondo;
• Khulisa ukuzivikela komzimba, ngoba inamaminerali afana ne-zinc ne-selenium, kanye nama-probiotic, asiza ukulawula nokwenza kusebenze amaseli amasosha omzimba, anciphise ubungozi bokugula okufana nomkhuhlane noma imikhuhlane.

Yize ama-yogurts wonke ecebile ngamafutha, ezinye izifundo zibonakala zikhombisa ukuthi zingasiza ekuthuthukiseni impilo yenhliziyo, zithanda i-cholesterol ephansi futhi zisize ukulawula umfutho wegazi, njengoba icebile nge-potassium, amaminerali asiza ukukhulula imithambo yegazi futhi anciphise ukungezwani.

Ukwakheka okunomsoco kweyogathi

Ithebula elilandelayo likhombisa ukwakheka kokudla okunempilo kohlobo ngalunye lweyogathi:

Kubalulekile ukukhumbula ukuthi ama-yogurts ane-lactose, ngakho-ke abantu abanobandlululo lobisi kufanele badle iyogathi ngaphandle kwe-lactose.

Ungayisebenzisa kanjani

Ukusetshenziswa okungcono kwazo zonke izinto zokudla okunempilo kwalokhu kudla, kunconywa ukuthi kudliwe iyogathi yemvelo enamakhekhe ibhulakufesi nezithelo. IGranola, ushokoledi omnyama ngokungathi shu, uju kanye nojamu wesitrobheli ongenashukela nakho kuhle kakhulu ukuhambisana neyogathi yemvelo.

Ngaphezu kwalokho, ingabuye ingezwe kumavithamini wezithelo ukuze idliwe njengokudla okulula.

Ungayilungisa kanjani iyogathi eyenziwe ekhaya

Ukwenza i-yogurt eyenziwe ngekhwalithi ephezulu udinga:

Izithako

• Ilitha elilodwa lobisi lwenkomo oluphelele
• 1 inkomishi yeyogathi yemvelo yamaGrikhi (170 g)
• 1 isipuni sikashukela
• 1 isipuni sobisi oluyimpuphu (uma uthanda)

Imodi yokulungiselela

Bilisa ubisi bese ulugcina lufudumele, cishe ku-36º C bese ulixuba ne-yoghurt yemvelo, okufanele ibe sezingeni lokushisa kwashukela, ushukela nobisi oluyimpuphu. Faka le ngxube esitsheni esivaliwe ngokuqinile, uyisonge ngendwangu ehlanzekile kakhulu bese uyigcina kuyi-microwave ivaliwe, kodwa icishiwe, bese uyigcina lapho amahora angama-6 kuya kwayi-10 ubuningi.

Uma usulungile, yigcine esiqandisini. I-yogurt kufanele ilunge lapho ukungaguquguquki kufana neyogathi yemvelo ethengwa emakethe.

Imvelo efudumele ye-microwave izovuna ukwanda kwamagciwane amahle e-yogurt futhi azofinyelela kulo lonke ubisi, aluguqule lube yiyogathi yemvelo. Ngakho-ke, ngenkomishi encane yeyogathi yemvelo kungenzeka ukuthi kwenziwe ngaphezulu kwelitha elilodwa le-yogurt yemvelo.

Akufanele ubeke iyogathi obisini uma kusashisa kakhulu ukuze amagciwane akuleyo yogathi angafi, ngoba yiwo anikeza ukungaguquguquki kweyogathi. Akucebisi futhi ukwengeza izithelo noma ujamu ngaphambi kokuba iyogathi isilungele ukugwema ukulimaza ukwakheka kwayo.

Le yogurt kumele igcinwe esiqandisini lapho isilungile futhi ingadliwa ngisho nayizingane, kube yindlela enempilo kune-yogurt yezimboni.

Ikhekhe leyogathi

Izithako:

• 1 ingilazi ye-yogurt engenalutho (200 mg);
• Isilinganiso esifanayo nenkomishi yeyogathi kawoyela;
• Amaqanda ama-3;
• 2 izinkomishi zikafulawa kakolweni;
• 1 1/2 inkomishi kashukela;
• 1 ithisipuni ye-vanilla essence;
• 1 ithisipuni yemvubelo yasebukhosini;
• 1 (ikhofi) isipuni sesoda yokubhaka.

Imodi yokulungiselela:

Shaya amaqanda, uwoyela noshukela kumxube bese ufaka ufulawa neyogathi, uvuselele kahle. Ngemuva kokwenza unamathisela ofanayo, engeza i-vanilla essence, imvubelo nesoda yokubhaka bese uxuba nesipuni. Bhaka ngefulawa noma ngesikhumba bese ubhaka kuze kube nsundu ngegolide.

Ikhekhe libhaka ngokushesha uma lenziwe ngendlela yepudding, ezingeni lokushisa eliphakathi, phakathi kuka-160 no-180º.