Phunzirani Chifukwa Chakudya Chakudya Chokhala ndi Magulu Okhudzana ndi Zakudya Zamagazidi
Yogurt ingakhale chinthu chosokoneza pamene mukudya zakudya zochepa . Simungangoganiza chabe kuti chiwerengero cha carb chidzakhala chotani. Muyenera kuwerenga chizindikiro cha chidebe chilichonse ndikulemba zomwe zalembedwa ngati kukula kwake.
Pamene mukuganiza kuti yogurt yosalala imakhala ndi timadzi timene timayambitsa mkaka monga mkaka umene unapangidwira, izi zimakhalanso zolakwika.
Kudziwa chifukwa chake zimagawidwa m'magulu zimakhala zovuta kuti muteteze zina mwazomwe mungachite pozisankha yogurt pansi pa carbs.
Mankhwala Ochizira Ambiri a Chigwa Chokoma
Pulogalamu imodzi yokha yogwiritsidwa ntchito ya yogurt yofiira ili ndi izi:
- Mkaka wonse Greek yogurt: 7 gm ya carbohydrate
- Mkaka wonse wa mkaka: 8 gm ya carbohydrate.
- Mtedza wa mafuta ochepa: 12 gm ya carbohydrate
- Nonfat kapena kusakaniza mkaka wa mkaka: 13 gm ya carbohydrate
Malangizo Ofulumira Posankha Koti Yotsika Kumtunda
- Sankhani mkaka wonse wa yogurt, womwe sungakhale wochulukitsidwa ndi mkaka ufa kapena zina zowonjezera mafuta kusiyana ndi nonfat kapena mafuta otsika a yogurt.
- Sankhani mkaka, mkaka wonse Chigriki chotchedwa Greek yogurt monga chimapangidwira kutali ndi whey, chomwe chimachepetsa carbs.
- Pewani mafuta otsika komanso osafatani yogudts chifukwa nthawi zambiri amakhala ndi zakudya zambiri.
- Pewani yogurts zokoma, ngakhale zokoma zokoma.
- Werengani chizindikirocho, nthawi iliyonse.
- Onetsetsani kuti kukula kwake kumakhala kochepa kusiyana ndi chidebe chokwanira chomwe mukuganiza kuti chikutumikira.
- Gwiritsani ntchito zokometsera zanu kuti mudziwe kuchuluka kwa carbu zomwe mukuwonjezera ku yogurt.
N'chifukwa Chiyani Mabala a Carb Amatha Kuthamanga Kwambiri?
Mtedza wa mkaka umatulutsa mkaka ndi kuwonjezera chikhalidwe cha mabakiteriya omwe amachititsa kuti shuga, yomwe imakhala ndi shuga la lactose, imatchedwa lactic acid.
Koma yogurt yomwe mumagula m'sitolo idzakhala ndi chiwerengero cha carb chosiyana malinga ndi momwe imapangidwira.
1. Ngakhale Mtedza Wotentha Sali Phokoso
Nthaŵi zambiri yogurt yamaphatikizidwe amawonjezera zowonjezera zomwe zimawonjezera carbs. Mtambo wa Nonfat wa ufa umaphatikizidwanso kuti uwononge mtedza wa nonfat. Mkaka wouma uli ndi shuga mkaka, lactose; choncho imaphatikizapo carbs kuti mabakiteriya oyambirira opanga mavitamini akudya pamene akusandutsa mkaka kukhala yogurt.
Mkaka wonse wa yogagurt ndi wochepa kwambiri, kotero sungakhale wochuluka kwambiri ndi mkaka wofiira kapena zowombeza zina zowonjezereka kuposa mafuta otsika kapena osafatani yogurt. Izi ziyenera kukhala kusankha kwanu koyamba mukamafuna yogurt yochepa koma kuyerezerani chizindikiro cha mitundu yosiyanasiyana.
2. Yogurt Yapangidwa ndi Mabakiteriya Amene Amasintha Ma Carbs mu Mkaka
Wokonda mabakiteriya chikhalidwe chomwe chimatembenuza mkaka kukhala yogurt ndi kefir chimakumba kwambiri lactose mu mkaka, kuchepetsa shuga mu mankhwala. Dr. Jack Goldberg, wolemba mabuku wa "Four Corners Diet," anayesedwa mankhwala opangira mkaka. Anapeza kuti mpaka magalamu asanu ndi atatu a mavitamini amawononga mabakiteriya mu kapu ya yogati yomwe ili ndi miyambo ya moyo. Zikakhala bwino, izi zikhoza kuchepetsa makilogalamu 12 a makapu mu kapu ya mkaka pafupifupi 4 magalamu a mavitamini mu yogurt yopangidwa kuchokera mmenemo.
Komabe, mu yogurt yotulutsidwa malonda, ndondomeko ya kuthirira imatha kuyimitsidwa isanafike pamtunda wotsika. Chotsatira chake, yogurt yambiri imakhala ndi magalamu oposa 4 a carbohydrate pa ma 6 ounces.
3. Makhalidwe a Mtengo wa Mtedza Amawathandiza Kusiyanitsa Mabala a Carbs
Ngakhale kuti yogurts zonse zimapangidwa ndi miyambo yamoyo, nthawi zambiri izi zimaphedwa kotero kuti nayonso mphamvuyi imayimitsidwa mumagetsi. Mabakiteriya ataphedwa, mlingo wa m'magazi umakhazikika. Fufuzani malemba omwe amatsimikizira kuti yogurt akadali "ali ndi" miyambo yamoyo, ndi mayina a mitundu iwiri ya mabakiteriya, monga Streptococcus thermophilus , Lactobacillus acidophilus , L.
bifidus , kapena L. casei .
Makotasi ambiri amalonda samapanga nthawi yaitali kutentha kwa kutentha kwa chiwerengero cha lactose ndi mabakiteriya. Ngakhale kuti njirayi ikupitirira pang'onopang'ono pambuyo pozizira, ambiri amachitika pa siteji yomwe yogurt imakhala yotentha.
Ngati yogurt imakhala ndi miyambo yambiri, kuchuluka kwa zimagawenga kudzapitirirabe kuchepa, ngakhale mutagula. Panthawi yomwe ma carbohydrate amachepetsa pafupifupi 4 mpaka 5 magalamu pa chikho, chiwerengerocho chimakhazikika chifukwa chakuti lactic acid yasindikizidwa kuti mabakiteriya amatha. Ngati mumapanga yogurt yanu, zingatenge maola 20 kuti mupite mpaka pano (malingana ndi kutentha).
4. Yogurt Yachigiriki: Kuwongolera Whey Kumachepetsa Carbs
Ambiri mwa lactose mu yogurt ali mu whey, gawo la madzi la yogurt. N'zosavuta kuti muyambe kuyambitsa magudumu ambiri a yogurt nokha kapena kugula yogurt yogiriki.
Pofuna kuyambitsa whey kuchokera ku yogurt nokha, ikani fyuluta ya khofi mumtambo kapena colander ndikuyiyika iyo pa mbale m'firiji. Zidzakhala zowonjezereka komanso zowonjezereka nthawi ikapitirira, kotero mutha kuyima pamene mukugwirizana mofanana.
Potsirizira pake, ikhoza kufalikira kwa tchizi, tomwe timatchedwa yogurt tchizi. Izi zikhoza kudyedwa m'njira iliyonse yomwe mumakonda kapena kusakaniza ndi zina zowonjezera zakudya monga kuzungulira. Chinthu chinanso choyambitsa yogurt ndi chakuti yogurt yowonjezera imakhala ndi mapuloteni ambiri pa chikho, komanso mafuta ochepa.
Mawu Ochokera
Mukamapanga chisankho chochepa, muyenera kusamala kwambiri ndi zakudya zopatsa thanzi monga yogurt . Pezani zomwe zikugwirizana ndi zolinga zanu ndipo muzisangalala ndi zotsatira za mkaka umenewu.
> Zotsatira:
> Goldberg J, OMara K, Becker G. Chakudya Chachinayi Chakumayambiriro: Chakudya cha Carb Low-Carb Chakudya Kwambiri . New York: Marlowe; 2009.
> Association Yogurt National. Live Live and Active (LAC) Yogurt FAQ's.
> USDA. National Nutrient Database ya Standard Reference Release 28.