Yogurt

Aliyense wotsatira zakudya zathanzi amadziwa za kuipa kwa mkaka wa ng'ombe. Koma ma yoghurts, atapatsidwa kukonza kwawo ndi kulimbitsa, sizikuwoneka ngati chinthu chowopsa kapena chovulaza. ^[1]. Pakati pazogulitsa zamkaka, yoghurt ndiyofunikira kwambiri. ^[2]. Opanga amapanga zokonda zatsopano ndikukopa ogula ndi kutsatsa kowala kapena kulongedza. Njira zotsatsa zikugwira ntchito, ndipo kumwa yogati kukukulirakulira. Anthu ambiri amakonda kusintha chakudya cham'mawa kapena zokhwasula-khwasula ndi zotsekemera zonenepa. Munthu amamva kukhuta msanga ndipo amasangalala ndi kukoma kwake, koma kodi chimachitika n'chiyani m'thupi atamwa mkaka wa ng'ombe wopangidwa ndi ng'ombe ndipo kodi n'kotetezeka kuulowetsa m'zakudya?

Zomwe muyenera kudziwa za yogurt

Inali yogati yomwe inali ndi mutu wapadera wa mkaka wothandiza kwambiri. ^[3]. Kutsatsa, makolo, intaneti, odyetserako zakudya zachinyengo amatiuza kuti ndiwo mchere wabwino kwambiri womwe umathandizira kagayidwe kachakudya, amachotsa mafuta am'deralo, amakhutitsa thupi ndi mavitamini / michere yofunikira, amapangitsa tsitsi kukhala lokongola, mano athanzi, komanso moyo wowala kwambiri. ^[4].

Malinga ndi ziwerengero, munthu mmodzi amadya pafupifupi ma kilogalamu 1 a mkaka uwu pachaka. Wogula aliyense amadziona kuti ali ndi thanzi labwino komanso odziwa kulemba (potengera kudya moyenera), koma, mwatsoka, akulakwitsa kwambiri.

Ngati ife kusaganizira zoipa mkaka wokha, ndiye yogurt ndi moyikirapo osakaniza choyika zinthu mkati ndi mankhwala, oonetsera, ochepa shuga ndi kukoma enhancers. ^[5]. Ngakhale ana ang'onoang'ono m'masukulu a kindergartens amamvetsetsa kuti mukhoza kufufuza mosalekeza zipatso mu "yogurt ya zipatso". M'malo mwazo, zonunkhiritsa, mitundu yazakudya ndi zina zolowa m'malo zofanana ndi zachilengedwe zimakhazikika mumitsuko. Zopangira zopangira zimasangalatsa kukoma kwathu kuposa kiwi yakucha kapena ma raspberries olemera. Zipatso zomwe zimatchedwa "zachilengedwe", ngakhale zilidi m'gululi, zimadutsa nthawi yayitali yokonzekera, zomwe zimaphatu zinthu zopindulitsa, zomwe zimalepheretsa kununkhira ndi kununkhira kwa chinthucho.

1 yogati ili ndi pafupifupi 20 magalamu a lactose (shuga wachilengedwe) ndi 15 magalamu a zotsekemera zopanga. ^[6]. Zotsatira zake, mankhwalawa amakhala ndi index yayikulu ya glycemic, amayambitsa kulumpha kwakukulu m'magazi a shuga, kumawonjezera chiopsezo cha kunenepa kwambiri, kupezeka kwa ma pathologies amtima ndi mitsempha yamagazi.

Colleen Campbell, mlembi wa The China Study, wasonyeza kugwirizana kwachindunji pakati pa kumwa yogati ya mkaka wa ng'ombe ndi chitukuko cha khansa.

Mkaka, monga gawo lalikulu, umasamutsa mndandanda wazinthu kuzinthu zochokera kuzinthu zina. Zinthu izi zitha kukhala zabwino komanso zoyipa. Mkaka uli ndi hormone insulin-like growth factor (IGF-I), yomwe imakhudza kukula kwa khansa. Hormoniyi imalimbikitsa kukula ndi kufalikira kwa maselo a khansa, zomwe zimayambitsa matenda othamanga kwambiri komanso kuwonongeka kwa thanzi la munthu.

Omwe akulimbana ndi ziphuphu zakumaso kapena omwe amakhudzidwa kwambiri ndi zowawa ayeneranso kusiya yogati pazakudya. Asayansi atsimikizira kuti kugwiritsa ntchito mkaka ndi nkhope yoyera ndi malingaliro osagwirizana. Khungu, monga chiwalo chachikulu kwambiri, mwa njira zonse limasonyeza kwa munthu kuti zovulaza sizimangokhazikika mkati, komanso zimatuluka. Yang'anani momwe thupi lanu limachitira: ngati mutakhala ndi masupuni angapo a yogurt mukukumana ndi ziphuphu, kuyabwa, redness kapena subcutaneous acne, musatengere mankhwalawo pazakudya. Khungu loyera ndi thupi lathanzi ndizofunikira kwambiri kuposa zosangalatsa zanthawi yochepa chabe.

Kodi ma yoghurt onse amakhala ndi zoopsa zobisika?

Mwamwayi, ayi, si ma yogurts onse omwe ali owopsa komanso osavomerezeka kuti amwe. Odya athanzi omwe sangathe kutsazikana ndi chilakolako chawo cha yogurt akhoza kupuma mosavuta. Palibe chifukwa chochotseratu mankhwalawa pazakudya zanu, mumangofunika kuphunzira kuphika nokha ^[7]. Zowonadi, ndikwabwino kupewa yogurts m'sitolo, kuti musagwiritse ntchito nokha ndikulepheretsa okondedwa anu kuchita izi. Zomwe muyenera kuchita kuti musinthe yogati yamkaka wopanda thanzi kukhala chakudya chopatsa thanzi ndikuchotsa mkaka ndi njira ina yopangira mbewu. ^[8].

Kukana kwathunthu mkaka wa ng'ombe sikudzakhala ndi zotsatira zowononga thupi la munthu. M'malo mwake, munthu amadya mafuta anyama, lactose ndi mahomoni osiyanasiyana (omwe ali ndi mkaka), amakhala wathanzi komanso wosangalala. Malinga ndi ziwerengero, kumwa mkaka ndi zotumphukira zake kwachulukira padziko lapansi, ndipo ndi kuchuluka kwa ziphuphu zakumaso, matenda am'mimba, kusalolera kwa lactose komanso kusokonezeka kwa mahomoni. Kugwirizana pakati pa zochitikazi kwatsimikiziridwa ndipo kwakhala kukukambidwa kale ndi anthu amakono.

Momwe ndi momwe mungakonzekerere yogati wathanzi

Kusalolera kwa Lactose si mliri wa m'badwo wamakono, koma chinthu chodziwika bwino cha thupi la munthu. ^[9]. Pambuyo pa zaka 5, timasiya kuyamwa lactose, ndipo kudya kwake kosalekeza m'thupi kumayambitsa matenda a chimbudzi, kupweteka kwa m'mimba, matenda aakulu ndi ziphuphu. Kuti mupewe zizindikirozi komanso kuti mukhale ndi thanzi labwino, sinthani mkaka wa ng'ombe ndi kokonati. Ndi yathanzi, yachilengedwe komanso yopatsa thanzi.

Mukhoza kugwiritsa ntchito kirimu m'malo mwa mkaka wa kokonati. Ngati mkaka wa kokonati sukugwirizana ndi kukoma kwanu kapena bajeti yanu, yang'anani mu amondi, hemp, soya, mpunga, hazelnut, oat ndi mkaka wa mbuzi. Mwachitsanzo, yogati ya mkaka wa mbuzi imakhala ndi ma gramu 8 a mapuloteni ndi 30% ya calcium (Ca) yomwe imafunikira tsiku lililonse. Chogulitsa choterocho ndi chabwino kwa gawo limodzi mwa magawo a chakudya cham'mawa kapena chotupitsa kuti chikhale bwino tsiku lonse.

Chinsinsi cha Coconut Yogurt Yaiwisi (1)

Tiyenera:

• mkaka wa kokonati - 1 chikho;
• kapisozi probiotic - 1 pc. (zogwiritsidwa ntchito mwakufuna, zitha kuchotsedwa ku Chinsinsi).

Kukonzekera

Siyani botolo la mkaka wa kokonati usiku wonse mufiriji. M'mawa mudzawona kuti chotupitsa choyera chapatukana ndi madzi a kokonati omveka bwino, omwe amawoneka ngati kirimu wowuma. Chotsani zononazi ndi supuni ndikuyika mu chidebe choyenera. Mutha kumwa madzi a kokonati kapena kugwiritsa ntchito maphikidwe ena. The chifukwa zonona ndi zachilengedwe ndi wathanzi yogurt. Mutha kuwonjezera ma probiotics, zipatso, ndi zinthu zina zathanzi zomwe mumakonda. Sakanizani bwino ndikuyamba kudya. Kukoma kwa kokonati kosakhwima ndi kununkhira sikudzasiya aliyense wopanda chidwi. Poganizira kutsekemera kwachilengedwe kwa kokonati, palibe chifukwa chowonjezera zotsekemera kapena zowonjezera ku yogurt, zomwe ndi zabwino kwambiri kuposa ma yoghurt amkaka wa ng'ombe.

Chinsinsi cha Coconut Yogurt Yaiwisi (2)

Tiyenera:

• mkaka wa kokonati - 1 chikho;
• agar-agar - supuni 1;
• probiotic capsule - 1 pc (yogwiritsidwa ntchito mwakufuna, ikhoza kuchotsedwa ku Chinsinsi).

Kukonzekera

Thirani chitini chonse cha mkaka wa kokonati mumphika wakuya, kenaka yikani agar-agar. Osayambitsa kusakaniza, apo ayi simupeza mayendedwe omwe mukufuna yogurt. Ikani mphika pa kutentha kwapakati ndikudikirira kuti iwira. Mukangowona kuti mkaka ukuwotcha ndipo crumbly agar-agar akusungunuka, mofatsa sakanizani zomwe zili mu poto, kuchepetsa kutentha mpaka kotheka. Sakanizani osakaniza nthawi zonse kwa mphindi zisanu. Kenako chotsani poto kuchokera ku chitofu ndikusiya kuziziritsa kutentha.

Mkaka ukazizira, onjezerani ma probiotics (ngati mukufuna), zipatso, mbewu, ndi zina. Thirani zomwe zili mumtsuko ndi refrigerate. Patapita kanthawi, mkaka umayamba kuuma ndikukhala ngati odzola ofewa mu kapangidwe. Ikani kokonati odzola mu blender, kumenya mpaka yosalala, yesani kukoma ndi kuwonjezera zomwe zikusowa.

Yogurt yotengera mkaka wa kokonati iyenera kusungidwa mufiriji kwa masiku osapitilira 14.

Kodi yogurt ndi chakudya chamagulu?

Opanga yogurt amayang'ana kwambiri zotsatsa. Kuchokera pamenepo, tidaphunzira kuti ma yoghurts onse omwe amalembedwa kuti "bio" alibe mankhwala osiyanasiyana omwe amapangidwa, ndipo choyera-chipale chofewa chokha chimapangitsa kuti matumbo azigwira bwino ntchito, amathandizira kuyaka kwamafuta am'deralo pamalo ovuta kwambiri ndipo amangopangitsa wogula kukhala wosangalala pang'ono.

Tiyeni tidumphe zambiri zotsatsa ndikuwona chithunzi chenicheni. Zowonadi, yogati imakhala ndi mabakiteriya a lactic acid. Koma sizithandiza matumbo athu mwanjira iliyonse, monga momwe otsatsa amachitira umboni. M'malo mwake, mabakiteriya a lactic amawononga microflora yamkati, kusokoneza kagayidwe kake ndikuletsa kuyamwa kwathunthu kapena pang'ono kwa michere yopindulitsa.

Chinthu china chofunikira osati kwa iwo omwe akuonda, komanso omwe amasamala za thanzi lawo: mkaka uli ndi lactose. Thupi lachikulire silingagayike, limangopereka yankho mu mawonekedwe a zidzolo, kukomoka ndi zina osati zizindikiro zokondweretsa kwambiri. Kuphatikiza pa shuga wachilengedwe, yogurt imawonjezedwa:

• syrups shuga;
• mkaka wa ufa;
• shuga woyera;
• wowuma;
• citric asidi.

Mndandanda waukulu wotere wa zigawo zowonjezera sizimawonjezera phindu lililonse kwa mankhwala. Zonse zomwe timapeza kuchokera ku chakudya chotere ndikuchepetsa kwakanthawi kwa njala, kupeza matenda ambiri ndi zovuta za pathological (zimakhala ndi zotsatira zochulukirapo).

Kugwirizana pakati pa yogurt ndi ma probiotics

Mtsutso waukulu mokomera yoghurt (ndi zina zamkaka) ndi kupezeka kwa ma probiotics. Amalangizidwa kuti agwiritse ntchito panthawi komanso pambuyo pomwa maantibayotiki kuti athandize thupi kuchira msanga. Otsatsa ndi opanga amalonjeza kuti mabakiteriya abwino a probiotic amatha kuthana ndi chilichonse: chimbudzi chosakhazikika, kagayidwe kachakudya, mavuto am'mimba, zinyalala ndi poizoni. Koma ndi chiyani chomwe chabisika kuseri kwa nthawi yovutayi?

Ma Probiotics ndi mabakiteriya ochezeka omwe amakhala m'matumbo. Ndi ma probiotics omwe ali ndi udindo wogwirizanitsa ntchito za m'mimba thirakiti ndi momwe chitetezo cha mthupi chimakhalira. Ngati muphunzira momwe mungatengere ma probiotics molondola, ndiye kuti vuto la flatulence, kupweteka kwa m'mimba kapena kutsekula m'mimba lidzatsekedwa pafupifupi kosatha (popeza pali zinthu zina zomwe zimakhudza m'mimba). Asayansi amati mabakiteriyawa amathanso kusintha maganizo, kulimbana ndi kuvutika maganizo komanso nkhawa. Zodzitetezera zimachitika atangogwiritsa ntchito ndipo amatha kudziunjikira, kuteteza dongosolo lamanjenje lamunthu kuti liwonongeke. ^[10].

Komanso, ngati ma probiotics ambiri amadzaza malo amkati, ndiye kuti mabakiteriya "oipa" sangatenge malo awo. Amayang'anira kuchuluka kwa digestibility yazakudya zothandiza, kuchuluka kwa kagayidwe kachakudya ndi njira zakusinthika kwamkati kwa machitidwe onse amthupi.

Ma probiotics okhawo omwe amalowa m'thupi ndi zakudya zamasamba zachilengedwe kapena amakula mwachilengedwe m'thupi amakhala otetezeka komanso opindulitsa. Mu yoghurt ndi zinthu zina zamkaka, kuchuluka kwa ma probiotics kumakhala kochepa ndipo sikungakhale ndi vuto lalikulu pa thanzi. Kuonjezera apo, mafuta, shuga, ndi mankhwala ovulaza amanyalanyaza zotsatira za mabakiteriya opindulitsa ndikusandutsa mankhwala kukhala ma calories opanda kanthu.

Zakudya zokhala ndi ma probiotics ambiri: sauerkraut, kimchi (zakudya zaku Korea zomwe zimafanana kwambiri ndi sauerkraut), nkhaka zokhala ndi mchere pang'ono, miso paste, tempeh (mapuloteni onse otengera soya), kombucha (chakumwa cha kombucha), viniga wa apulo cider.

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