Lezi Izinzuzo Zempilo Yeyogathi Zifakazela Ukuthi Iyindlu Yamandla Enomsoco

-Delile

• Izinhlobo zeYogathi
• Izinzuzo Yogathi
• Ikhuthaza Amathumbu Anempilo
• Usekela Ukulahlekelwa Isisindo
• Inikeza Amavithamini Abalulekile Nezakhamzimba
• Ikhuthaza Ukubuyiselwa
• Uqinisa Amathambo
• Kugwema Ukucindezela Kwegazi Eliphezulu
• Kuqinisa Amasosha Omzimba
• Isiza Ukugcina Ukumomotheka Okunempilo
• Iphromotha Ukusutha
• Buyekeza kwe-

Ungahle ubheke isitsha sakho se-yogurt ekuseni njengesithuthi se-granola namajikijolo - kepha senzela kakhulu umzimba wakho kunalokho. Futhi ngenkathi uhlu oluthile lwezinzuzo zeyogathi lungahluka kancane ngokuya ngohlobo (isb.IsiGreek sithambekele ekubeni namaprotheni amaningi kunalokho, yithi, izinhlobo zobisi lwe-alimondi), izinto ezinokhilimu jikelele ziyaziwa ngokuba yindawo yamandla yokudla okunempilo.

Funda ukuze ufunde kabanzi mayelana nezinzuzo zezempilo zeyogathi ngezinye izikhathi ezizophendula umbuzo othi, "ingabe iyogathi iphilile?" unomphela - futhi ngokwenza njalo, kukwenze ufune ukudla lokhu kudla okugcwele ama-probiotic njalo ekuseni, ntambama nasebusuku.

Izinhlobo zeYogathi

I-FYI, kukhona, njenge, ithani lezinhlobo ezahlukene zeyogathi. Ngenkathi bonke benenzuzo ehlukile yokudla okunempilo, kunesiqondiso esisodwa esibalulekile okufanele silandelwe uma kukhulunywa ngokuthenga iyogathi enempilo: Bheka imikhiqizo enoziro noma amagremu ambalwa kakhulu kashukela owengeziwe, ngoba ukudla ushukela omningi kakhulu kungasiza ezinkingeni zezempilo ezifana ukukhuluphala ngokweqile, uhlobo lwesibili sikashukela, nesifo senhliziyo, ngokusho kweCenters for Disease Control and Prevention. Igama elingukhiye lapha? "Kwengezwe." Ubisi lunoshukela ngokwemvelo obizwa nge-lactose, ngakho-ke ngeke uthole noma yimaphi ama-yogurts iqanda amagremu kashukela esewonke.

Okwesiko. Lapho uzwa igama elithi "yogathi," kungenzeka ukuthi ucabanga ngalo mfana omubi, okuwubisi lwenkomo olubilisiwe nje, ngokusho kweWashington State University Extension. I-ICYDK, iyogathi yakha lapho amagciwane ebilisa i-lactose ibe i-lactic acid, enze ukunambitheka okumuncu kweyogathi engenalutho. Ngokuya ngohlobo lobisi olusetshenzisiwe, le nketho ivame ukutholakala njengamafutha aphansi noma ancishisiwe (kusuka kubisi olunamaphesenti ama-2), okungewona amafutha (kusuka kubisi olunamafutha), noma amafutha aphelele (kusuka kubisi lonke).

IsiGreki. Lapho i-yogurt ejwayelekile ihlushwa ukususa amaprotheni we-whey (uketshezi olusala ngemuva kwenqubo yokugwedla), usale ne-yogurt yamaGrikhi - okuhlukahlukene, okune-creamier, nokuningi okugcwele amaprotheni. Futhi, ngenxa yokuhlunga, futhi ayinayo i-lactose (ushukela), ngokusho kukaHarvard T.H. I-CHan Isikole Sezempilo Yomphakathi. Isibonelo, i-Two Good Low-Fat Vanilla Greek Yogurt (Ithenge, $ 2, target.com) inama-gramu ayi-12 weprotheni ngokudla ngakunye. (Bona okwengeziwe: Umhlahlandlela Osekelwe Uchwepheshe Wamafutha Aphelele vs. I-Nonfat Greek Yogurt)

I-Skyr. Futhi umphumela wenqubo enzima, le iyogathi yesi-Icelandic ngokungangabazeki iwugqinsi wokungaguquguquki kuzo zonke izinketho emashalofini esitolo esikhulu - okunengqondo, uma kubhekwa njengoshizi othambile. (Yebo, impela!) Iphinde iklelise uNombolo 1 ngokuya ngamaphrotheni, ngamapiki afana ne-siggi's Strained Nonfat Vanilla Yogurt (Buy It, $ 2, target.com) eziqhayisa 'ngamagremu ayi-16 wamaprotheni esitsheni ngasinye esingu-150-gram.

Owase-Australia. Yize ingavinjelwe, i-yogurt yase-Australia isenokungaguquguquki okulingene - okunothile kune-yogurt yendabuko kepha hhayi njengokhilimu njengaleyo yesiGreki noma iSkyr. Ukufeza lokhu kuthungatha, eminye imikhiqizo efana noNoosa (Thenga It, $ 3, target.com) isebenzisa ubisi lonke ngenkathi abanye abanjengoWallaby (Buy It, $ 8, freshdirect.com) bethatha inqubo yokupheka ehamba kancane. Ekupheleni kosuku, noma kunjalo, zombili izinketho zinikeza amaprotheni amaningi.

I-Kefir. Ama-bacterium kanye ne-yeast team up to ferting milk and, also, create i-kefir, okuwuketshezi-y, uhlobo lweyogathi oluphuzwayo okuthi - ngenxa yama-microorganisms amabili - olubhekwa njengomthombo ohluke kakhulu wama-probiotics kunamanye ama-yogurts. Thatha, isibonelo, i-Lifeway Lowfat Milk Plain Kefir (Thenga It, $ 8, walmart.com): Ibhodlela linezinkulungwane eziyi-12 (!!) eziphilayo nezisebenza ngama-probiotic. (Ukuqhathanisa, isitsha se-Chobani Plain Greek Yogurt (Ithenge, $ 5, walmart.com) inezinhlanu kuphela.)

Ayinabisi noma i-vegan. Njengoba isitayela sokudla esisekelwe ezitshalweni siqhubeka nokusabalala, kubonakala kunenani elikhulayo lezinketho ezingenalo ubisi esigabeni seyogathi. Futhi ngenkathi iphrofayli yezakhamzimba ihluka ngokuya ngohlobo oluthile lomkhiqizo noluthengayo - ubisi lukakhukhunathi, ubisi lwe-alimondi, isoya, ubisi lwe-oat, i-cashew, uhlu luyaqhubeka - uzoqiniseka ngokuthola inhlanganisela ecebile yezakhamzimba ezinenzuzo namathumbu- ama-probiotic anobungane ngayo yonke i-spoonful. (Bheka futhi: Iyogathi Yevegan Engcono Kakhulu Ongayithenga Esitolo Sokudla)

Izinzuzo Yogathi

Ikhuthaza Amathumbu Anempilo

Amagama athi "amasiko aphilayo futhi asebenzayo" esitsheni asho ukuthi iyogathi yakho inama-probiotic, izimbungulu ezinenzuzo ezihlala endaweni yakho yokugaya ukudla futhi zisiza ukuminyana kwamagciwane amancane ayingozi angadala izifo zamathumbu. (Zimbalwa kuphela izinkampani ezibeka iyogathi ngenqubo yokuncisha ukudla okubulala wonke amabhaktheriya.) Kodwa izinhlobo eziningi manje zinezinhlobo ezikhethekile zama-probiotic enzelwe ukusiza ukugaya ukugaya noma ukuqinisa amasosha akho omzimba. Ucwaningo lwabo aluphelele, noma kunjalo. "Uma uhlushwa inkinga ethile yezempilo, njengokuqunjelwa noma uhudo, kufanele uzame enye yale mikhiqizo amasonto ambalwa ukubona ukuthi kuyasiza yini," kusho uDawn Jackson Blatner, R.D., umbhali we I-Flexitarian Diet. Ngaphandle kwalokho, gcina amadola ambalwa bese unamathela kumikhiqizo ejwayelekile. (Okuhlobene: Izinzuzo ze-5 Legit zamaProbiotic-nokuthi Kufanele Uzithathe Kanjani)

Usekela Ukulahlekelwa Isisindo

Yidla ama-ounces angu-18 e-yogurt ngosuku futhi ungaba semgqeni wokufinyelela izinhloso zakho - okungukuthi, okungenani, ngokusho kocwaningo. Abantu abadle kakhulu - ngokuhlanganyela nokusika amakhalori abo aphelele - balahlekelwe isisindo esingamaphesenti angama-22 namaphesenti angama-81 ngaphezulu kwesisu kunama-dieters abeqa lesi sidlo, ngokusho kocwaningo olwenziwe yi-University of Tennessee, eKnoxville. Baphinde bagcina ingxenye eyodwa kwezintathu yemisipha emile, engakusiza ugcine ukulahleka kwesisindo. “Amafutha okhalweni akhiqiza i-hormone i-cortisol, etshela umzimba wakho ukuthi uqongelele ngisho nangaphezulu amafutha asesiswini,” kusho uprofesa wezokudla okunempilo nombhali oholayo wocwaningo uMichael Zemel, Ph.D. Le nzuzo ye-yogurt kungenzeka ukuthi ibangelwe ingxenye enkulu ye-calcium ekhombisa amangqamuzana akho amafutha ukuthi akhiphe i-cortisol encane, okwenza kube lula kuwe ukuthi ufinyelele izinhloso zakho.

Inikeza Amavithamini Abalulekile Nezakhamzimba

Ukusebenza okukodwa kungumthombo obalulekile we-potassium, i-phosphorus, i-riboflavin, iodine, i-zinc, ne-vitamin B5 (i-pantothenic acid). I-yogurt iqukethe ne-B12, egcina amangqamuzana abomvu egazi futhi isiza ukugcina isimiso sakho sezinzwa sisebenza kahle. "Uvithamini B12 utholakala kakhulu emikhiqizweni yezilwane, njengenkukhu nenhlanzi, ngakho-ke abantu abadla imifino kuphela bangawela kalula," kusho uJackie Newgent, R.D., umbhali Ibhuku Elikhulu Lokupheka Eliluhlaza. Ukudla iyogathi eningi kungasiza ukuvala igebe lezakhi zomzimba: Ukuphakelwa kwe-8-ounce kuqukethe ama-microgram angu-1.4 wevithamini, cishe amaphesenti angu-60 alokho abesifazane abadala abakudinga nsuku zonke (ama-microgram angu-2.4, ngokusho kweNational Institutes of Health.)

Ikhuthaza Ukubuyiselwa

Ngesilinganiso esifanele samaprotheni kuma-carbohydrate, i-yogurt, ikakhulukazi amaprotheni aphezulu ama-yoghurt amaGreek, enza isidlo esingcono kakhulu se-post-sweat-session. "Isikhathi esifanelekile sokubamba ikhonteyna kungaphakathi kwemizuzu engu-60 yokuzivocavoca," kusho uKeri Gans, R.D., isazi sokudla eNew York City. Iphrotheni inikeza ama-amino acid imisipha yakho ewadingayo ukuze izilungise ngokwawo, kuchaza uGans, futhi amacarbohydrates athatha indawo yezitolo zamandla emisipha yakho, eziphela ngemva kokujima kanzima. Ukuze uthole ukukhushulwa okukhudlwana ukujoyina le nzuzo ye-yogurt, uyijabulele eceleni kwebhodlela lamanzi: Amaprotheni akwi-yogurt angasiza futhi ekwandiseni inani lamanzi amuncwa amathumbu, kuthuthukise i-hydration. (Okuhlobene: Ukudla Okuhamba phambili Okufanele Ukudla Ngaphambi Nangemva Kokuzivocavoca Kwakho)

Uqinisa Amathambo

Njengoba ngokwemvelo iqukethe i-calcium eqinisa amathambo, ungacabanga ukuthi izinzuzo zezempilo zeyogathi kanye nenani le-vitamin D lizofana kungakhathaliseki ukuthi ukhetha yiphi iyogathi. Eh, hhayi kakhulu. "Amazinga angahluka kakhulu kuye ngohlobo lomkhiqizo kuya kolunye uphawu, ngakho-ke udinga ukubheka ilebula," kusho uNewgent. Okungakanani esitsheni kuncike ekucutshungulweni.Isibonelo, i-yogurt yezithelo ijwayele ukuba ne-calcium encane kune-plain ngoba ushukela nezithelo kuthatha isikhala esiyigugu esitsheni. "UVitamin D akayona i-yoghurt ngokwemvelo, kepha ngoba isiza ukukhulisa ukumuncwa kwe-calcium, izinkampani eziningi ziyayengeza," kuchaza uNewgent. Finyelela umkhiqizo onjengeStonyfield Farms Fat-Free Smooth and Creamy (Thenga It, $ 4, freshdirect.com), equkethe okungenani amaphesenti angama-20 wenani lakho lansuku zonke kuzo zombili izakhamzimba. (Okuhlobene: I-Vitamin D May Ithuthukise Ukusebenza Kwakho Kwezemidlalo)

Kugwema Ukucindezela Kwegazi Eliphezulu

Iningi labantu abadala lidla ngaphezu kwamamiligram angu-3,400 esodium ngosuku - okungaphezulu kakhulu kunamamigram angama-2,300 anconyiwe njengoba kushiwo Imihlahlandlela Yezokudla YamaMelika, ngokusho kwamaCenter for Disease Control and Prevention. I-potassium ku-yogurt, noma kunjalo, iyinhlanganisela, njengoba isakhi somzimba singasiza ukukhipha enye i-sodium eyeqile emzimbeni wakho. Eqinisweni, abantu abadala esifundweni se- Ijenali yaseMelika Yezempilo Yomtholampilo abadla ubisi olunamafutha aphansi kakhulu (ama-servings amabili noma ngaphezulu nsuku zonke) babenethuba elingamaphesenti angama-54 lokuba nomfutho wegazi ophakeme kunalabo abadla kancane.

Kuqinisa Amasosha Omzimba

Kuthiwani ngalokhu ngenzuzo yezempilo ye-yogurt emangalisayo: Faka ama-ounces ama-4 usuku ngalunye futhi ungazithola ungenayo i-sniffle ezinyangeni ezizayo, ngokusho kocwaningo olwenziwe e-University of Vienna. Abesifazane abadla leli nani banamaseli ama-T aqine kakhulu futhi asebenza ngokwengeziwe, alwa nokugula nokutheleleka, kunalokho abekwenza ngaphambi kokuba aqale ukulidla. "Amagciwane aphilile ku-yogurt asiza ukuthumela amasiginali kumaseli akhulisa amasosha omzimba emzimbeni wakho ukuze avuselele futhi alwe nezimbungulu eziyingozi," kusho umlobi ocwaningweni oholayo u-Alexa Meyer, Ph.D., umcwaningi wezokudla eyunivesithi. Abantu abanenkinga yokungezwani komzimba, abanamazinga aphansi wamaseli athile we-T, bangathola ukukhululeka ngokwengeza iyogathi ekudleni kwabo. Esifundweni se- Ijenali Yezokudla, abantu abadla ama-ounces angu-7 ngosuku babe nezimpawu ezimbalwa kunalabo abakhetha ukungabi nalutho nhlobo.

Isiza Ukugcina Ukumomotheka Okunempilo

Naphezu kokuqukethwe ushukela, iyogathi ayibangeli izimbobo. Ngenkathi ososayensi baseMarmara University eTurkey behlola ukunambitheka okunamafutha amancane, okukhanya, nezithelo, bathola ukuthi akekho noyedwa kubo owakhukhula koqweqwe lwawo lwamazinyo, okuyimbangela eyinhloko yokubola. I-lactic acid ingenye inzuzo yeyogathi - kubonakala inika nezinsini zakho ukuvikeleka. Abantu abadla okungenani ama-ounces ama-2 ngosuku banengozi engaphansi kwamaphesenti angama-60 yokuthola isifo esibi se-periodontal kunalabo abeqa, ngokusho kocwaningo. (Okuhlobene: Ingabe Izimboni Ziyathathelana Ngokuqabulana?)

Iphromotha Ukusutha

Cishe ubusazi ngale nzuzo yezempilo yeyogathi: I-yogurt ingaba umthombo omuhle kakhulu wamaprotheni. Kodwa ngokusobala, "uhlobo oluthile lungaqukatha amaprotheni angaphezulu kokuphindwe kabili kunolunye," kusho uBlatner. I-yogurt yamaGrikhi, ehlungiwe ukuyenza ibe nkulu, inama-gramu angama-20 wamaprotheni esitsheni ngasinye; iyogathi yendabuko ingase ibe namagremu angu-5. Uma ukudlela amaprotheni, bheka imikhiqizo ehlinzeka okungenani amagremu angu-8 kuya kwangu-10 ngokuphakela ngakunye.

Futhi wonke lawo maprotheni ayinzuzo enkulu yeyogathi ngendlela esiza ngayo imisipha yakho - kanye nomthelela wayo ekwehliseni indlala, kuthola ucwaningo olushicilelwe kujenali. Ukulangazelela ukudla. Ababambiqhaza bocwaningo badla i-yogurt yamaGrikhi ngamanani ahlukahlukene wamaprotheni amahora amathathu ngemuva kwesidlo sasemini izinsuku ezintathu ziqondile. Iqembu ebelidla i-yogurt nenani eliphakeme lamaprotheni (ama-24 amagremu ngokusebenza ngakunye) libike ukuthi lizizwa ligcwele futhi alizizwanga lilambile ngokwanele isidlo sakusihlwa kuze kube cishe ihora kamuva kuneqembu elidle i-yogurt ephansi yamaprotheni.

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