Zopindulitsa Mazira a Mtedza
Yogurt yayamba kukhala chakudya cha thanzi kwa zaka zingapo, ndipo izi ndi zoona chifukwa ndi chitsime chachikulu cha calcium ndi mapuloteni. Ilinso ndi ma probiotics opindulitsa, omwe ndi mabakiteriya omwe amatha kukhala m'nyumba mwanu (chomwe ndi chinthu chabwino). Koma mukhoza kudabwa ngati yogurt yofiira ndi yabwino kwa inu. Mwinamwake, koma mwinamwake ayi.
Zowonjezera Zowonjezera Zakudya Zamkatimu
Yogurt yofiira ndi mchere wokoma, wamtundu wa shuga, shuga, ndi zokometsera zomwe zingakhale zopangidwa kapena zachilengedwe. Zili zofanana ndi ayisikilimu m'magetsi koma nthawi zambiri zimakhala zochepa kwambiri, choncho yogurt yozizira imakhala yotchuka pamene anthu anayamba kutsatira zakudya zochepa.
Kukhala wopanda mafuta, makamaka mafuta odzaza, ndi chinthu chabwino. Koma yogurt yofiira imakhalanso ndi shuga, choncho imakhala ndi makilogalamu ambiri. Sindidziwikiranso kuti mabakiteriya angapo amapezeka mumtundu uliwonse. Ngati ma probiotics amachitidwa kutentha nthawi iliyonse panthawi yopanga, ndiye kuti onse afa. Mabakiteriya wakufa samapindula kwambiri. Koma inu mukhoza kuyang'ana pa chida chopangidwa ndi mankhwala-ngati inu muwona chinachake chokhala ndi zikhalidwe zamoyo, ndiye mukudziwa kuti pali, mwina, mabakiteriya ena a ma probiotic mu yogurt yachisanu.
Zakudya Zakudya Zoyerekeza Zoyerekeza ndi Yogurt vs. Yogurt Yowonjezera
Chidziwitso cha zakudya cha yogurt chimasiyana pang'ono ndi mafuta ndi zokometsera.
Chikho cha hafu ya yogurt yopangidwa ndi mkaka wonse ali ndi makilogalamu 75, 4 magalamu a mapuloteni, 6 magalamu a mafuta (2.6 magalamu omwe ali mafuta odzaza) ndipo pansi pa 6 magalamu a chakudya, makamaka ngati shuga kapena mkaka wa lamuse. Lili ndi magnesiamu 15 milligrams calcium ndi 15 milligrams.
Chikho cha hafu chokoma cha yogurt chimakhala ndi makilogalamu 110, 2,6 magalamu a mapuloteni, 3 magalamu a mafuta (2 magalamu amenewo ndi mafuta odzaza ), 19 magalamu a chakudya (zambiri zomwe zimachokera ku shuga wowonjezera), 87 milligrams calcium ndi 9 milligrams magnesium.
Choncho, yogurt yofiira imakhala ndi mavitamini ambiri ochokera shuga komanso calcium yochepa komanso magnesium kuposa kuchuluka kwa yogurt.
Mtengo wa yogurt umatuluka ngati zakudya zowonjezera, koma ngati muli ndi chilakolako cha maswiti, kukoma kokoma kwa yogurt sikungadule. Mukhoza kuwonjezera zipatso kapena zipatso zokhala ndi mavitamini ochepa komanso mavitamini ambiri komanso phytochemicals. Ngati sali okoma mokwanira, mukhoza kuwonjezera uchi pang'ono-koma osati mochulukirapo, kapena mutayamba kuunjika pa zowonjezera zowonjezera kuchokera ku shuga zachilengedwe zomwe zimapezeka uchi. Mukhozanso kuonjezera zokoma ndi pang'ono sweetener calorie sweetener monga sucralose, stevia, kapena aspartame ngati mukufuna.
Yogurt Yowonjezera vs. Ice Cream
Bwanji ngati mukuyerekezera yogurt yofiira ndi ayisikilimu? Chikho chimodzi cha kapu ya velisi ya kirimu imakhala ndi calories 137 ndi mafuta okwana magalamu asanu (4.5 magalamu a mafuta okhutira). Lili ndi makilogalamu 16 a chakudya kuchokera ku shuga yowonjezera, 2 magalamu a mapuloteni, 84 milligrams calcium, ndi 9 gm magnesium. Kuchokera ku lingaliro la zakudya, za kusiyana kokha ndi mafuta-pali mafuta ambiri mu ayisikilimu.
Ngati mukufuna zakudya zabwino ndi ma probiotics, yogurt yowonongeka ndiyo yabwino kwambiri, ngati mukuyang'ana mchere wotentha, ndiye yogurt yofiira ikhoza kukhala yabwino kusiyana ndi ayisikilimu, koma osati zambiri.
Muyeneranso kukumbukira kukula kwautumiki. Ngati mutakwera mbale ndi ayisikilimu kapena yogurt yofiira, mukudya mavitamini awiri, atatu, kapena oposerapo ndi ma calories, shuga, ndipo ngakhale mafuta akuwonjezereka mwamsanga.
> Chitsime:
> National Nutrient Database ya Standard Reference Release 28. Dipatimenti ya Ulimi ya United States. https://ndb.nal.usda.gov/ndb/search/list?ds=Standard+Reference.