Izitolo ezinkulu esizivakashelayo ukuze sithenge masonto onke zisimangaza njalo ngemikhiqizo emisha ehlukahlukene. Kulokhu, sibhekisela enanini elikhulu lezinhlobo zeyogathi ezitholakalayo.
Ama-yogurt anempilo kakhulu futhi sekuyiminyaka ethile manje, enye i-yogurt eye yaheha izinhliziyo zabantu abaningi yi- Greek yogurt , uhlobo oluqinile nolunokhilimu.
Sifuna ukukutshela ngezakhiwo zalolu hlobo lwe-yogurt, izimfanelo zalo ezinhle kakhulu kanye nezinzuzo, kanye nokuthi liqukethe amakhalori amangaki.
Izakhiwo ze-yogurt zamaGrikhi
Omunye umehluko omkhulu uma uqhathaniswa neyogathi yemvelo ukuthi kuyogathi yamaGreki i-whey iyasuswa, okwenza ibe nkulu, inoshukela omncane nama-carbohydrate kodwa inamaprotheni amaningi.
Le yogurt yanelisa kakhulu uma siyidla, ngenxa yalesi sizathu, ngoba amaprotheni asenelisa ngaphezu kwanoma iyiphi enye into.
Akuwona wonke ama-yogurt aseGrisi aneprotheni eningi ; njengoba sishilo, kunezinhlobonhlobo zama-yogurt, futhi amaningi awo anezakhi zokudla ezihlukile.
La ma-yogurt awumthombo omuhle we-calcium, ngakho-ke kuyasiza kakhulu emathanjeni ethu, emazinyweni nasemalungeni asenza siqine futhi silungele ukufika namandla ekupheleni kosuku.
Ngakolunye uhlangothi, kwaziwa kahle ukuthi ama-yogurt alawula izitshalo zethu zamathumbu, futhi lolu hlobo lwe-yogurt aluhlukile. Ngakho-ke, uma ufuna ukuthuthukisa amasosha omzimba wakho nokugcina izitshalo zakho zamathumbu ziqinile, ungangabazi ukudla okwengeziwe kwalolu hlobo lwe-yogurt.
Ngokufingqa, singasho ukuthi lolu hlobo lwe-yogurt lunempilo kune-yogurt elula ngoba isondo lisusiwe.
Lokhu kuphumela kushukela ongaphansi ngo-40%, i-sodium engaphansi ngo-38%, kanye neprotheyini ephindwe kabili . Isipuni ngasinye asigcini nje ngokuba mnandi kodwa futhi sisiza ekuthuthukiseni impilo yethu iyonke.
Izinzuzo ze-yogurt yamaGrikhi
Okulandelayo sikutshela ukuthi yiziphi izinzuzo ezinhle kakhulu nokuthi zisebenza kanjani emzimbeni wethu.
- Kuqukethe ama-probiotic, amagciwane aphilile asiza ukugcina amathumbu aqinile. Umgudu wokugaya kugcinwa ubuthi mahhala ngenxa yalama bhaktheriya amahle, agaya ukudla futhi abulale amagciwane anobuthi.
- Lawula umfutho wegazi. Ngempela enye yezindlela ezinhle kakhulu zokulawula umfutho ophakeme emithanjeni ingukudla nokudla, ngenxa yalesi sizathu, kulula ukusebenzisa i-yogurt yamaGrikhi ngoba iwumthombo ocebile we-calcium, i-magnesium, i-potassium ne-protein, izingxenye ezinempilo.
- Isiza ukugcina isisindo esinempilo. Yize kunenkolelo yokuthi iyogathi yamaGrikhi ingasenza sikhuluphale, kungukudla okusanelisayo nokusihlinzayo esiswini, ngaleyo ndlela kusivimbe ekuqhubekeni nokudla ukudla okuningi sigcine ngokudla imikhiqizo "enqatshelwe".
- Kusenza sibe namathambo aqinile futhi anempilo. Njengoba ucebe kakhulu nge-calcium, i-phosphorus, amaprotheni kanye ne-potassium kukhuthaza impilo enhle yokuhlangana namathambo. Kusenza sizizwe siqinile.
- Iphansi ku-lactoseNgakho-ke, kubantu abangabekezelelani kungaba lusizo olukhulu ukuze bakwazi ukulidla kancane kancane ukulifaka ekudleni kwabo uma befuna ukukhuphula amazinga e-calcium, i-phosphorus noma amaprotheni.
- Ucwaningo luthole ukuthi abantu abangabekezelelani ne-lactose, ingabekezelela amazinga alolu hlobo lwe-yogurt, equkethe cishe amagremu ayi-12 e-lactose. Amakholori ama-yogurt amaGrikhi
Kushiwo futhi kukhulunywa ngokuningi ukuthi le tyogur yamaGrikhi iyakhuluphalisa kakhulu ngakho-ke akukuhle ukuyidla uma silandela ukudla.
Ngokuphambene nenkolelo evamile, i-yogurt yamaGreki inempilo kakhulu , iqukethe izakhamzimba eziningi kanye nenani lokudla okunempilo kune-yogurt elula noma enamafutha aphansi. Kuhle ukuyijabulela nezithelo, ama-oats, noma amantongomane.
Kuhle kakhulu ukudla ukuze uqale usuku ngoba nge-yogurt eyodwa nje ugcwalisa izidingo eziningi zomzimba ukuze uqede ukuzila ukudla ebusuku.
Sikutshela ukuthi yiluphi ulwazi lokudla okunempilo olufaka iyogathi yamaGrikhi, iqukethe amakhalori amangaki, amaprotheni, amafutha, ama-carbohydrate kanye nenkomba yayo ye-glycemic.
Amanani okunomsoco we-yogurt yamaGrikhi ngama-gramu ayi-100
- Amakholori: 139
- Amaprotheni 6,4 gr.
- Amafutha 10,2 gr.
- Amakhabhohayidrethi 5,3 gr.
- Inkomba yeGlycemic 35 (1,9u)
Ukuze sibe nokuqhathanisa okukhulu, sishiya ngezansi ukuthi iyogathi yemvelo 'ingasenza sikhuluphale' kangakanani.
Amanani okunomsoco weyogathi yemvelo ngamagremu ayi-100
- I-73 Calories
- Amaprotheni 4 gr.
- Amafutha 3,7 gr.
- Amakhabhohayidrethi 5 gr.
Okungcono kakhulu, kufanele uhlanganise zombili izinhlobo ze-yogurt kuye ngesimo sakho sokudla, ukuze ugweme ukuntuleka kwamaprotheni namafutha, ngoba yize singase singakuqapheli kahle lokho, umzimba wethu udinga nama-carbohydrate namafutha ukuze wehlise isisindo ngendlela enempilo.
Bheka izindlela zokupheka ezicebile zeyogathi ngoba ungenza noma yini ngekhekhe lesiponji, usoso wesaladi noma u-ayisikhilimu we-yoghurt wamaGrikhi.