Ingabe i-yogurt (noma i-Yogurt Diet) iyasiza ekulahlekelweni kwesisindo?

-Delile

• Ukudla okubili kweyogathi kuchaziwe
• Tune Up Up Yoplait Light
• Ukudla Kwe-yogurt
• Imibono mayelana neyogathi kanye nokwehlisa isisindo
• Isimangalo se-calcium
• Isimangalo samaprotheni
• Isimangalo sama-probiotic
• Ingabe iyogathi iyasebenza ekwehliseni isisindo?
• Ukungeza iyogathi ekudleni kwakho
• Ukufaka okunye ukudla nge-yogurt
• Ukwehla okungenzeka kwe-yogurt yokwehlisa isisindo
• Izindlela ezinempilo zokufaka iyogathi eyengeziwe ekudleni kwakho
• Okubalulekile

I-yogurt ingumkhiqizo wobisi obilisiwe ojatshulelwa umhlaba wonke njengesidlo sasekuseni esinokhilimu noma isidlo sokudla okulula.

Ngaphezu kwalokho, kuhlotshaniswa nempilo yethambo nezinzuzo zokugaya ukudla. Abanye abantu baze bathi isekela ukulahleka kwesisindo (,).

Eqinisweni, ukudla okuningana kudla kuphela i-yogurt, kugomela ukuthi kuyisihluthulelo sokukusiza wehlise isisindo. Noma kunjalo, ungazibuza ukuthi lezi zimangalo zimelana kanjani nokuhlolwa kwesayensi.

Lo mbhalo uchaza konke odinga ukukwazi mayelana nokudla okukhethekile kwe-yogurt nokuthi lo mkhiqizo wobisi odumile uyakusiza yini ukunciphisa isisindo.

Ukudla okubili kweyogathi kuchaziwe

Ukudla okuningi kufaka i-yogurt njengengxenye ebalulekile, kugcizelela ukuthi lokhu kudla kukusiza ulahlekelwe isisindo ngokushesha.

Lesi sigaba sibuyekeza ezimbili zalezi zidlo ukuze sinqume ukuthi ngabe zisuselwa kusayensi yomsindo.

Tune Up Up Yoplait Light

Okunye ukudla okunjalo, okwakhuthazwa ngumlingisi uJeannie Mai, kwakwaziwa ngokuthi yi-Yoplait Yogurt Diet noma i-Yoplait Light Two Week Tune Up. Ngenkathi i-Yoplait ingasasebenzi iTune Up Tune Up, lokhu kudla okuthandwa yi-yogurt kubanga ukuthi kusiza abantu ukwehlisa amakhilogremu ama-2-5 (1-2.5 kg) ngaphezulu kwezinsuku eziyi-14.

Lokhu kudla bekufanele ukuthi udle iyogathi okungenani kabili ngosuku. Imithetho yayo yayihlanganisa imiyalo ethile yokudla nokudla okulula:

• Ukudla kwasekuseni nokudla kwasemini: Isitsha esingu-1 se-Yoplait Lite Yogurt, inkomishi eyi-1 (cishe amagremu angama-90) okusanhlamvu okuphelele, kanye nesithelo esisodwa sokuphakela izithelo
• Isidlo sakusihlwa: Ama-ounces ayisithupha (cishe ama-gram angu-170) wamaprotheni anciphile, izinkomishi ezi-2 (cishe ama-gramu angama-350) yemifino, kanye nenani elincane lamafutha, njengokugqoka isaladi noma ibhotela
• Ungadla: 1 inkomishi (cishe i-175 gram) yenkomishi eluhlaza noma i-1/2 (cishe amagremu angama-78) yemifino ephekiwe, kanye nezinsizakalo ezi-3 zobisi olungenamafutha usuku lonke

Ukudla kunciphise ukudla okudla ngekhalori kuma-calories ayi-1,200 kuphela ngosuku futhi kwancoma ukuthi wandise umsebenzi wakho womzimba ngokuhamba imizuzu engama-30-40 nsuku zonke. Ngokubambisana, lezi zinto ziholela ekusweleni kwekhalori, okungakusiza ulahlekelwe isisindo (,).

Abanye abasekeli bokudla bagxile ekutheni ukugxila kwi-yogurt engenamafutha nakho kuyazuzisa, bethi amafutha kwamanye ama-yogurt akhuphula ukukhiqizwa komzimba wakho kwe-hormone yokucindezeleka i-cortisol. Lokhu kwanda kucatshangwa ukuthi kukhulisa amazinga okukhathazeka nendlala.

Ngenkathi ucwaningo luxhumanisa amazinga aphezulu e-cortisol nokwanda kwengozi yesifiso sokukhuluphala nokukhuluphala, amafutha okudla awaboshelwe ekukhuleni okukhulu kwamazinga e-cortisol (, 6,).

Eqinisweni, ama-yogurt angenamafutha afana ne-Yoplait Light avame ukuba noshukela omkhulu, okukhonjiswe ukuthi kukhulisa amazinga e-cortisol nendlala. Ngokwengeziwe, izifundo zihlobanisa imikhiqizo yobisi egcwele enengozi encishisiwe yokukhuluphala (,,).

Ucwaningo olulodwa lunikeze abesifazane abangu-104 i-Yoplait Two Week Tune Up noma i-1,500- noma i-1,700 yokudla okujwayelekile. Ngemuva kwamaviki e-2 okuqala, labo abaseqenjini le-yoghurt babe nama-calories abo ansuku zonke akhuphukela ku-1,500 noma i-1,700 amasonto ayi-10 (11).

Yize abesifazane abaseqenjini le-Yoplait behlise isilinganiso samakhilogremu ayi-11 esikhathini sokufunda samasonto ayi-12, bekungekho mehluko omkhulu ekunciphiseni isisindo phakathi kwala maqembu amabili (11).

Le miphumela iphakamisa ukuthi ukwehla kwesisindo kusuka e-Yoplait Two Week Tune Up kwakuwumphumela wokusika ama-calories - hhayi ukudla i-yogurt.

Futhi kufanele wazi ukuthi lolu cwaningo luxhaswe ingxenye ethile yiGeneral Mills, engumnikazi we-Yoplait.

Ukudla Kwe-yogurt

Isazi sokudla okunomsoco u-Ana Luque ukhuthaza indlela yokudla ebizwa nge-Yogurt Diet encwadini yakhe enegama elifanayo, ethi iyogathi iyimfihlo yokwehlisa isisindo nokweseka impilo yonke.

Ngokuqondile, umemezela ukuthi ama-probiotic akwi-yogurt asiza ekwelapheni ukukhuluphala, ukungabekezelelani kwe-lactose, izinkinga zokugaya ukudla, i-acid reflux, isifo samathumbu esibuhlungu (i-IBS), ukungezwani komzimba, isifo sikashukela, isifo sezinsini, ukutheleleka ngemvubelo, imetabolism ehamba kancane kanye nezilonda.

Le ncwadi ifaka nokudla okune-detox yamaviki ama-5 okubandakanya ukudla ama-yogurt amaningana usuku ngalunye.

Ngenkathi umbhali egcizelela ukuthi lokhu kudla kumsizile ukuthi anqobe izingqinamba zokugaya ukudla nokungabekezelelani ne-lactose, okwamanje abukho ubufakazi obusekela ukusebenza kohlelo lwakhe lokudla.

Kokubili ukudla kweyogathi kwe-Yoplait kanye no-Ana Luque kusekelwe emcabangweni wokuthi iyogathi ikhuthaza ukwehla kwesisindo. Kodwa-ke, akukho ukudla okufundelwe ukusebenza kwawo okwesikhashana noma kwesikhathi eside, futhi ukudla kwe-Yoplait, ikakhulukazi, kugcwele ushukela ongeziwe.

Imibono mayelana neyogathi kanye nokwehlisa isisindo

Imibono eminingana iphakamisa ukuthi i-yogurt isekela ukulahleka kwesisindo ngenxa yezakhi zayo ezahlukahlukene.

Isimangalo se-calcium

I-yogurt yobisi ithathwa njengomthombo omuhle kakhulu we-calcium, ngenkomishi eyi-1 (245 amagremu) enikezela cishe ama-23% eDaily Value (DV) ().

I-calcium yiminerali ebalulekile ebalulekile empilweni yethambo. Iphinde yafundelwa imiphumela yayo yokulahlekelwa isisindo (,).

Ucwaningo lwe-test-tube lwembula ukuthi amazinga aphezulu egazi e-calcium anganciphisa ukukhula kwamaseli amafutha. Ngokufanayo, izifundo zezilwane zixhuma izithasiselo ze-calcium ekunciphiseni okukhulu kwesisindo somzimba kanye namafutha ().

Kodwa-ke, umphumela we-calcium ekulahlekeni kwesisindo kubantu uhlanganisiwe.

Ucwaningo olwenziwe kubantu abangu-4,733 oluhambisana nezithasiselo ze-calcium ezinesisindo esincane ngokuhamba kwesikhathi ezinganeni, ebusheni, emadodeni amadala, kubantu besifazane abangama-premenopausal, nakubantu abadala abanenkomba yomzimba enempilo (BMI) ().

Kodwa-ke, umphumela jikelele wezithasiselo wawumncane impela. Ngokwesilinganiso, labo abathatha i-calcium bathola amakhilogremu angu-2.2 ngaphansi kwalabo abangathathi izithasiselo ().

Ezinye izifundo ezimbalwa ziphakamisa ukuthi i-calcium yokudla noma eyengeziwe ingasiza ekunciphiseni isisindo nokulahleka kwamafutha ezinganeni, abesifazane abangemva kokuya esikhathini nabakhuluphele kakhulu, nabesilisa abanesifo sikashukela sohlobo 2 (16,,).

Noma kunjalo, ezinye izifundo eziningana azibonisi ukuxhumana okuphawulekayo phakathi kokunyuka kwe-calcium nokulahlekelwa kwesisindo (,,,,).

Njengalokhu, ucwaningo olwengeziwe ngokuqukethwe kwe-calcium ye-yogurt luyadingeka.

Isimangalo samaprotheni

Okuqukethwe kwamaprotheni yogogu kungasiza ekunciphiseni isisindo ngezindlela ezahlukahlukene. Lokhu kufaka phakathi:

• Ukulawula ama-hormone endlala. Kutholakale ukutholakala kwamaprotheni okuphezulu ukwandisa amazinga ama-hormone amaningi anciphisa isifiso. Iphinde inciphise amazinga we-hormone yokulamba ghrelin (,,).
• Ukufaka umzimba wakho. Ukudla okuphezulu kwamaprotheni kungakhuphula umzimba wakho, kukusize ushise ama-calories amaningi usuku lonke (,).
• Ukugcina uzizwa ugcwele. Ukwandisa ukudla kwakho kwamaprotheni kukhonjisiwe ukukhulisa imizwa yokugcwala nokwaneliseka. Ngakho-ke, ukudla okuphezulu kwamaprotheni kungakukhuthaza ngokwemvelo ukuthi udle amakhalori ambalwa usuku lonke (,).
• Ukusiza ukugcina imisipha ngesikhathi sokulahlekelwa isisindo. Kanye nokuncipha kwekhalori, ukudla okunamaprotheni amaningi kungasiza ekulondolozeni isisindo somzimba ngenkathi kukhuthaza ukulahleka kwamafutha, ikakhulukazi uma kuhlangene nokuzivocavoca umzimba (,,).

Inkomishi eyodwa (245 amagremu) yeyogathi igabisa noma yikuphi kusuka kumagremu ayi-8 wamaprotheni ku-yogurt ejwayelekile kuya kuma-gramu angama-22 ku-yogurt yamaGrikhi (,).

Kodwa-ke, lo mkhiqizo wobisi awuhlukile kokuqukethwe kwawo kwamaprotheni. Ukudla okufana nenyama engenamafutha, izinkukhu, inhlanzi, amaqanda, ubhontshisi, kanye nesoya nakho kuyimithombo emihle kakhulu yamaprotheni ().

Isimangalo sama-probiotic

I-yogurt ingumthombo omuhle wama-probiotic, angama-bacteria azuzisayo asekela impilo yamathumbu (,).

Ngenkathi ucwaningo lukhawulelwe, izifundo zakuqala ziphakamisa ukuthi ama-probiotic - ikakhulukazi lawo aqukethe I-Lactobacillus amabhaktheriya, ajwayelekile ku-yogurt - angakusiza ulahlekelwe isisindo namafutha esiswini (,, 39).

Ucwaningo lwezinsuku ezingama-43 kubantu abadala abangama-28 abakhuluphele kakhulu luthole ukuthi ukudla ama-ounces ayi-3.5 (amagremu ayi-100) weyogathi nge I-Lactobacillusamylovorus ngosuku kuholele ekwehlisweni okukhulu kwamafutha omzimba kune-yogurt ngaphandle kwama-probiotic (39).

Ngenkathi le miphumela ithembisa, kudingeka olunye ucwaningo.

I-yogurt iwumthombo omuhle we-calcium, amaprotheni nama-probiotic. Ngenkathi izifundo eziningi nge-calcium nama-probiotic ziyadingeka, okuqukethwe kwamaprotheni kungasekela ukunciphisa umzimba.

Ingabe iyogathi iyasebenza ekwehliseni isisindo?

Izakhi zalo eceleni, ungazibuza ukuthi yiziphi izifundo ezibonisayo ngeyogathi nokuncipha kwesisindo. Ngokuphawulekile, izindlela ezahlukahlukene zokukufaka ekudleni kwakho zingashintsha ukuthi zisithinta kanjani isisindo sakho.

Ukungeza iyogathi ekudleni kwakho

Esifundweni seminyaka emi-2 kubantu abadala abayi-8,516, labo abadle okungaphezulu kokuphakelwa okungu-7 kweyogathi ngesonto bebencane amathuba okuba nesisindo noma ukukhuluphala ngokweqile kunabantu abadle ama-2 noma ama-servings ambalwa ngeviki ().

Ngokufanayo, ucwaningo olwenziwe kubantu abangu-3,440 luthole ukuthi labo abadle okungenani ama-servings ama-3 e-yogurt ngesonto bathola isisindo esincane futhi baba nezinguquko ezincane okhalweni lwesinqe kunalabo abadle ngaphansi kuka-1 bekhonza ngeviki ().

Yize zithakazelisa, lezi zifundo ziyabheka futhi azikwazi ukufakazela imbangela nomphumela.

Ekubuyekezweni kwezilingo eziyisithupha ezilawulwa ngokungahleliwe - indinganiso yegolide yocwaningo lwesayensi - isifundo esisodwa kuphela esinqume ukuthi iyogathi ibe nomthelela omkhulu ekwehliseni isisindo (,).

Njengalokhu, ngenkathi labo abadla i-yogurt njalo kungenzeka banciphe kakhulu ukukhuluphala noma ukukhuluphala ngokweqile, ucwaningo alubonisi njengamanje ukuthi ukulifaka ekudleni kwakho kusiza ekunciphiseni isisindo.

Ukufaka okunye ukudla nge-yogurt

Kuyathakazelisa ukuthi ukufaka esikhundleni sokudla okunamafutha amaningi, okuphansi kwamaphrotheni nge-yogurt kungakhuphula ukulahleka kwesisindo.

Ucwaningo olulodwa lunikeze abesifazane abangama-20 abanempilo ama-calories ayi-160 (ama-ounces ayisithupha noma ama-159 amagremu) e-yogurt njengesidlo sasemini noma inani elifanayo lamakhalori avela kuma-crackers anamafutha aphezulu noshokoledi ().

Lapho bedla iyogathi, abesifazane babika ukuthi bazizwa begcwele ngokugcwele isikhathi eside. Ngaphezu kwalokho, badle isilinganiso esilinganiselwe sama-calories ayi-100 esidlweni sakusihlwa ().

Ngakho-ke, ukufaka okunye ukudla okulula nge-yogurt kungakusiza ulawule isifiso sakho sokudla futhi usebenzise ama-calories ambalwa.

Ngenkathi ukudla njalo i-yogurt kuxhunyaniswa nokwehla kwengozi yokweqa ngokweqile nokukhuluphala, akucaci noma ukumane ukwengeze ekudleni kwakho kukusiza ukunciphisa umzimba. Lokho kusho ukuthi, esikhundleni samaprotheni aphansi, ukudla okulula okuphezulu kwekhalori nge-yogurt kungenzeka kusize.

Ukwehla okungenzeka kwe-yogurt yokwehlisa isisindo

Yize iyogathi ingaba yingxenye yokudla okunomsoco, akuyona yonke imikhiqizo enempilo.

Eqinisweni, ama-yogurts amaningi apakisha inani eliphakeme loshukela ongeziwe, ikakhulukazi izinhlobo ezinamafutha nezinamafutha aphansi ezinongiwe.

Ukudla okunoshukela owengeziwe kuhlotshaniswa nengozi eyengeziwe yokukhuluphala nokuzuza kwesisindo, kanye nezimo ezinjengesifo senhliziyo nohlobo lwesifo sikashukela sohlobo 2 (,,,).

Ngakho-ke, kufanele ufunde ilebula ku-yogurt ngaphambi kokuyithenga. Ama-yogurts angenalutho nangenashukela angcono kakhulu, njengoba aqukethe ushukela ongeziwe.

Njengoba ama-yogurts amaningi enoshukela ongeziwe, kubalulekile ukuthi ufunde amalebula bese ukhetha izinhlobo ezi-plain noma ezingenashukela.

Izindlela ezinempilo zokufaka iyogathi eyengeziwe ekudleni kwakho

I-yogurt ingenza isengezo esinomsoco futhi esenza izinto ezihlukahlukene ekudleni kwakho. Nazi ezinye izindlela ezinempilo zokuyifaka enkambisweni yakho:

• Yiphakamise ngamajikijolo, amantongomane nembewu yesidlo sasekuseni esilinganiselayo noma ugcwalise isidlo.
• Yengeze kuma-smoothies.
• Yifake kuma-oats ebusuku.
• Ama-oatmeal ashisayo aphezulu, ama-pancake ama-protein, noma ama-waffle okusanhlamvu okuphelele onodoli weyogathi.
• Hlanganisa namakhambi nesinongo ukwenza ama-dips, ukugqoka isaladi, nokusabalala.
• Faka esikhundleni ukhilimu omuncu nge yogurt lonke lobisi kuma-tacos nezitsha ze-burrito.
• Yisebenzise esikhundleni sebhotela ezintweni ezibhakiwe, njengama-muffin nezinkwa ezisheshayo.

I-yogurt iyisithako esinemisebenzi ehlukahlukene esingajatshulelwa sisodwa njengesidlo sasekuseni noma isidlo. Ingasetshenziswa futhi ekuphekeni nasekubhakeni.

Okubalulekile

Njengomthombo omuhle kakhulu we-calcium, amaprotheni, nama-probiotic, i-yogurt iye yadunyiswa njengosizo lokusiza isisindo.

Noma kunjalo, ukudla okuthandwayo okufana ne-Yoplait Two Week Tune Up ne-Ana Luque's Yogurt Diet akufundwe kahle futhi kungahle kube nemiphumela emibi yezempilo.

I-yogurt ingazuzisa kakhulu ekunciphiseni isisindo lapho isetshenziselwa ukufaka esikhundleni sekhalori ephezulu, ukudla okuphansi kwamaprotheni kunokuba kufakwe nje ekudleni kwakho. Njengoba kungakusiza uzizwe ugcwele isikhathi eside, lo mkhiqizo wobisi ungaholela ekutheni udle amakhalori ambalwa usuku lonke.

Ngaphezu kwalokho, ukudla i-yogurt njalo kuboshelwe engcupheni encishisiwe yesisindo eseqile nokukhuluphala ngokweqile.

Kukonke, ukudla iyogathi njengengxenye yokudla okulinganiselayo kungaba yindlela enomsoco neyenelisayo yokuxhasa ukwehla kwesisindo.