Ephansi fat yogurt: izinzuzo efanele ibe kuhlu lokuhlukumezeka

Zonke izinhlobo imikhiqizo yobisi aqukethe izakhi ngcono jikelele ithoni umzimba. Kefir futhi umkhiqizo esisemqoka, hhayi kuphela umsoco abasekeli, kodwa futhi kubantu abaphethwe izifo yaleli pheshana emathunjini, futhi uhlelo senhliziyo nemithambo yegazi.

Ephansi fat ukudla yobisi kuthiwa kugaywe ngokushesha futhi kusishiya singangabazi ukusinda esiswini. Wonke umuntu uyazi ukuthi inkomishi yogurt - kwesidlo engcono. Ngenxa ongaphakeme ikhalori isiphuzo isetshenziswa ukuze ukunciphisa isisindo saturation izakhi kwenza kube isidlo esikhulu abasubathi.

On emashalofini nezitolo ezinkulu kungatholakala imikhiqizo yobisi emazingeni ahlukahlukene okuqukethwe amafutha. yogurt Waphatha ibonakala kukho kuzuzisa kakhulu, kodwa eziningi nemiphumela ethile engathandeki ezingasetshenziswa indiva. Ekugcineni, izazi eziningi ukuncoma makudle ukudla ezingacubunguliwe.

izakhi

Kefir amumethe amaminerali namavithamini nakakhulu ngochago abavamile, kwazise abaningi babo akhiwa inqubo ukuvutshelwa. Umkhiqizo amumethe calcium, esiza ekuqiniseni amathambo, amazinyo nezinzipho, futhi choline ukhuthaza ukuzinza of amazinga cholesterol. Ngaphezu kwalokho, i-yogurt iqukethe emakamu low potassium, i-phosphorus, manganese, chromium nethusi.

Ukwakheka isiphuzo kubandakanya inani lemali enkulu ngamavithamini A, E, H, C, D no iqembu B. kahle ukuthonya amagciwane umzimba eziqukethwe yogurt nama-amino acid.

Imininingwane yokudla okunempilo

Yonke imikhiqizo yobisi abacebile izakhi. Nokho, umzimba ukuncela amaprotheni, aqukethe ephansi fat yogurt, kunalawo sithola nge ubisi abavamile.

Lapho ekhetha isiphuzo, kubalulekile ukuba banake isembozo uhlu value ukudla. Phakathi kwezinhlobo ezihlukene yogurt Awekho ngomehluko obonakala ngisho nenani kilojoule equkethwe.

Izinzuzo yogurt yemvelo

Kubalulekile ukuqonda ukuthi imikhiqizo yobisi kanye iphesenti eliphansi kuboniswe kwi isembozo, akusito eziwusizo. Amafutha - nje izidakamizwa kubaluleke njengokugwema amaprotheni kanye carbohydrate. ukusetshenziswa ezinganele lokhu ingxenye kunganikeza Ukuwohloka isimo jikelele zomzimba, iziyaluyalu kanye nezifo ze-uhlelo senhliziyo nemithambo yegazi umzimba. Ochwepheshe abaningi bakholelwa ukuthi ezejwayelekile baphuze umphumela kangcono emzimbeni kuka engenawo amafutha yogurt. Zuza futhi zilimaze yokugcina babe umehluko wemisindo nemiqondo yamagama abo.

nomthelela omuhle

Eziqukethwe umkhiqizo izinto eziwusizo nethonya elihle esimweni umzimba futhi sikwazi ukubhekana ngokuphumelelayo nezifo eziningi. ukusetshenziswa avamile yogurt kuyasiza ukhiphe ubuthi emzimbeni, njengoba iqukethe amagciwane ukusiza ukuthuthukisa umzimba futhi ubuyisele microflora. Ngenxa yalesi sizathu, isiphuzo Kunconywa ukuba asebenzise abantu nge izinkinga zesisu. Umkhiqizo futhi kuqinisa amasosha omzimba, kusiza iziyaluyalu ubuthongo neziyaluyalu zezinzwa.

Ikakhulukazi, ephansi fat yogurt (0-1%) inethonya esithile umzimba esithile. Kulula kakhulu sansuku abavamile, futhi kutuswa ukusebenzisa abadala kanye neziguli kanye isifo sokuqina kwemithambo yegazi, umfutho ophakeme wegazi kanye nokukhuluphala ngokweqile.

Ithonya yogurt nonfat ukuze sibalo

Ukudla esekelwe ukusetshenziswa imikhiqizo yobisi athandwa kakhulu. Caloric nonfat yogurt ongaphakeme - kusuka 25 kuya 35 kcal 100 grams ngasinye, ngakho-ke kungaba ngokuphepha kudliwe isidlo sasemini noma njengoba isidlo. Ngaphezu kwalokho, umkhiqizo sithuthukisa umzimba futhi ikhuthaza ukuqedwa ukupheda owengeziwe. Kukhona indlela yokudla ehambisana nempilo eziningi yokuphuzwayo. Kuyasiza ukuhlela izinsuku ngokuzila ukudla ukuthi avunyelwe udle kuphela ephansi fat yogurt. Lokhu kuyindlela enhle ukuba ahlanze umzimba ubuthi okweqile.

Abantu abathintekayo kwezemidlalo, kutuswa ukuba baphuze ephansi fat yogurt ngemva kokwenza umsebenzi. Iqiniso lokuthi imikhiqizo yobisi aqukethe inqwaba amaprotheni ukuthi ngaphambili ukuhlanganyela ngenkuthalo ekwandiseni yemisipha.

Ingozi nonfat yogurt

Umkhiqizo uqobo angeke abe nomthelela omubi umzimba omdala onempilo, kodwa kukhona eziningi Izimo. Ngaphezu komzimba, yogurt ayikwazi baphuze labo are isilonda ogulayo, pancreatitis futhi kolwelwesi ne-asidi eningi, njengoba ecasula lesisu. Ngaphezu kwalokho, batusa enikeza ingane isiphuzo obuningi ngenxa emakamu eliphezulu nosawoti therein ikakhulukazi izingane izinyanga 8. Kungcono ukuthenga imikhiqizo yobisi izingane enelebuli ekhethekile.

Ephansi fat yogurt engalethi izinzuzo eziningi emzimbeni njengoba zemvelo njengoba iqukethe imali encane amavithamini, ngakho odokotela batusa ukusebenzisa isiphuzo abavamile kubantu abangenayo Izimo. Ngaphezu kwalokho, ngesikhathi sokulungiselela yayo obusamanzi izinto zemvelo kuyehla. yogurt Waphatha iqukethe amafutha trans, okuyinto ebulilini kwenyuswe ukuthuthukiswa izifo yisimiso senhliziyo nemithambo yegazi.

Lapho kuyasiza ukuphuza yogurt?

Umkhiqizo kunemiphumela ehlukile ku umzimba (kuye ngokuthi isikhathi yayo isitoreji). In izifo ze-isisu, elihlobene ne ezingeni lelisetulu asidi, kubalulekile sikhumbule ukuthi isikhathi eside yogurt lilondolozwe, azibukhali ngaphezulu kuba. isiphuzo Fresh anezakhi laxative, kanti abathathu - kwamaphutha. Uma ucabanga ukuthi kefir e amaphakheji equkethe izithasiselo ehlukahlukene ngokuvamile kunalokho kudlulela kwemikhiqizo okulungiselelwe ekhaya.

isicelo okunye

Okuphansi amafutha yogurt ingasetshenziswa hhayi nje njengomuntu isiphuzo, kodwa futhi njengenhlangano isithako singesokudla wokwehlisa umzimba. Umkhiqizo isetshenziswa njengendlela base ngoba Smoothies kanye nama-dessert ukukhanya. Ingase futhi ingasetshenziswa ukuze avale isaladi Esikhundleni samafutha kanye izithasiselo ezilimazayo. Ngaphezu kwalokho, ephansi fat yogurt - isithako ngempumelelo buso ngokwemvelo izinwele nobuso. It is kahle ukuhanjwa abantu isikhumba oily.

Indlela ukukhetha yogurt?

Ukuthenga imikhiqizo yobisi, kubalulekile ukuba banake ilebula. Uma indlela yokwakheka isiphuzo yemvelo kungenziwa abikezela, lo yogurt ephansi fat ingaqukatha izithasiselo ezilimazayo. Iqiniso liwukuthi e inqubo sicubungula umkhiqizo ilahlekelwa ukunambitheka kwalo, okuyinto evame kwavuzwa izinto ezihlukahlukene - flavorings kanye okokunandisa. Bekanye amafutha liquid ilahlekelwa ukungaguquguquki yayo aminyene, ngenxa okuyinto abakhiqizi engeza isitashi kuya isiphuzo, gum, pectin kanye ne-agar.

The best ephansi fat yogurt iqukethe kuphela ubisi nemvubelo. Lolu ketshezi kufanele zifane - akukho izigaxa futhi izingqimba. Kubalulekile ukuba banake igama lomkhiqizo kwi isembozo - umkhiqizo Kefir Nokho iqukethe nama-bacterium awusizo, kodwa umehluko omkhulu kusukela isiphuzo yemvelo. Usuku lokuphela kwilebula kumele singeqi izinsuku eziyisikhombisa - lokhu kubonisa ukuthi uketshezi akuyona nezivimbelakuvunda eziyingozi wanezela.

Kanjani ukuze uzilungiselele isiphuzo?

Ephansi fat yogurt, yogurt neminye imikhiqizo yobisi kungenziwa ekhaya, uma uthenga imvubelo esitolo. Kunalokho, futhi lisetshenziswa umkhiqizo kakade kuphekwe. Kufanele uthenge ukuziqalela kuphela ngesisekelo salokho yena ka kefir isikhunta. Kudinga izimo isitoreji eziqondene kuboniswe kwi isembozo.

Ukuze uthole i-yogurt lula, ngalo ubisi njengoba base kuyoba okwanele - akukho kabusha ukwelashwa wenziwa akudingekile. Of izinto ukupheka nje kudingeka pan futhi imbiza. Okokuqala udinga Bilisa ubisi wasiqashisa kuphole phansi 30-40 degrees, bese engeza imbiza kwesokudla inani imvubelo. Lolu ketshezi okuholela kuyadingeka ukuze uthele embizeni, bopha it in ithawula bese efakwa endaweni efudumele. Kefir uzolunga ngosuku.