Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zofunikira

Mitundu yosiyanasiyana ya yogurt kalori ndi mfundo zabwino

Ngati muli ndi zakudya zowonongeka, mwinamwake muli ndi yogati m'firiji. Chakudya cha mkaka chimapatsa thanzi labwino makamaka kwa anthu omwe akuyesera kulemera kapena kusintha thanzi lawo. Koma makina ena a yogurt angakhale ndi shuga, mafuta, ndi makilogalamu apamwamba malinga ndi mtundu umene mumagula.

Yogurt Zakudya ndi Zowona Zakudya

Yogurt yosalala ndi yogiti chabe yomwe ilibe chipatso chosinthidwa kapena kuwonjezeredwa. Anthu ambiri amagwiritsira ntchito yogit yofiira m'maphikidwe kapena m'malo mwa kirimu wowawasa m'madzimadzi ndi sauces. Yogurt yamchere ndi kasupe wabwino kwambiri wa calcium ndipo ali ndi phosphorous komanso riboflavin. Koma imaperekanso mafuta ambiri a shuga ndi okhutira kuposa momwe anthu ambiri angayembekezere kupeza mu "chakudya" chamoyo.

Ubwino Wathanzi wa Yogurt

Zakudya zomwe zili ndi mapuloteni zimalimbikitsa "satiety" kapena chidzalo. Choncho ngati mumadya yogulitsira chakudya chamadzulo kapena chamasana, simungakhale ndi njala yambiri mutangotsala pang'ono kudya. Puloteni m'magulu kapena Greek yogurt ingathandizenso thupi lanu kumanga ndi kusunga minofu.

Koti yotsekemera ndi njira yabwino yowonjezeramo kudya kashiamu, makamaka ngati mulibe mkaka. Mitundu yambiri ya zokoma zimapangitsa kuti zikhale zosavuta ngakhale odyetsa kwambiri kuti apeze kukoma komwe amakukonda.

Potsirizira pake, ogula nthawi zambiri amagula yogiti m'makapu amodzi okha, omwe amachititsa kuti zakudya zizikhala zosavuta.

Pachifukwachi, makapu a yogurt ndi otchuka ndi anthu omwe akuyesera kufika kapena kukhala ndi kulemera kwabwino.

Kodi Chidutswa Kapena Chokoma Chakudya Chakudya N'chabwino?

Pamene ogula amasankha yogurt kuti adye monga chotupitsa kapena chakudya, nthawi zambiri amasankha yogurt flavored chifukwa ali ndi kukoma kokoma. Koma ndipamwamba kwambiri mu shuga ndipo ikhoza kukhala yochuluka m'makilogalamu.

Mwachitsanzo, 150 mg gramu yogwiritsira ntchito yogula yogula la Dannon Strawberry yogurt, amapereka magalamu 15 a shuga ndi makilogalamu 140 (pafupifupi chiwerengero cha ma calories monga mavitamini akuluakulu omwe amagwiritsidwa ntchito pa yogulitsira). Yoplait Yoyamba Strawberry yogurt imakhala ndi ma calories 150, 2 magalamu a mafuta ndi 18 magalamu a shuga.

Kodi Kusiyanasiyana kwa Pakati pa Nthawi Yachiwiri ndi Yachigiriki Yogurt?

Greek yogurt ndi njira ina yotchuka kwa odya bwino. Yogagurt yachigiriki ndi yowonjezera komanso yosakoma kuposa yogurt yachikhalidwe. Chomeracho chimachotsedwa kuchotsa zambiri shuga, lactose ndi whey madzi. Chotsatira chake, mankhwala ena a yogrit yogriki ali ndi shuga pang'ono komanso mapuloteni ambiri kuposa yogurt.

Nanga chakudya cha yogogurt chikufanana bwanji ndi yogurt yachikhalidwe? Ma yogiriki achigriki nthawi zambiri amakhala ofanana. Fage Yonse 2% Yoyamba yamchere imapereka makilogalamu 150, magalamu 4 a mafuta ndi ma gramu 20 a mapuloteni. Amaperekanso magalamu asanu ndi atatu a shuga.

Kodi Yogurt Yotentha Ndi Yosauka?

Nanga bwanji za yogurt yachisanu? Pankhani ya zakudya, yogurt yofiira nthawi zambiri si yofanana ndi yogurt yomwe mumapeza mu mkaka wa mkaka. Yogurt yobiriwira nthawi zambiri imakhala ndi shuga wambiri komanso mapuloteni ochepa kwambiri kuposa mtundu wa yogurt umene mumakhala mufiriji.

Kodi Yogurt Yonse Ili ndi Mapulojekiti?

Ngakhale kufufuza kwina kuli kofunikira pa ntchito ya maantibiobio pa thanzi, ma brand yogurt monga Activia amalengeza mankhwala opanga mankhwala m'zinthu zawo. Sikuti yogiti yonse imakhala ndi ma probiotics, kotero ngati mukuyang'ana kuti mupeze maantibiotiki kuchokera ku yogurt muzionetsetsa kuti mukuwerenga lemba la zakudya ndi mndandanda wothandizira kuti mukhale ndi "zikhalidwe zogwira ntchito." Ndipo kumbukirani kuti pali mabakiteriya ambiri omwe angathe kuwonjezeredwa, motero palibe mtundu uliwonse umene udzakhale nawo mtundu womwewo.

Kusankha ndi Kusunga Yogurt

Ngati mukugula yogurt kuti mukhale ndi zakudya zathanzi, nthawizonse kumbukirani kuti muyang'ane mndandanda wa Zolemba Zowonjezera Chakudya ndi Zosakaniza.

Zakudya zina za yogurt zili ndi zochepa zokha monga mkaka ndi zipatso, koma zina zingakhale ndi shuga wambiri, madzi a chimanga, ndi zinthu zina monga chimanga kapena gelatin zomwe simungazifune.

Ndipo ngati mukuyerekezera calorie chiwerengero cha yogurt, onetsetsani kuti zida zomwe mukuyesa ndizofanana. Zina mwa yogurt ndizochepa pokhapokha phukusilo ndiloling'ono.

Mukasunga yogurt panyumba, muzisungiramo firiji ndi kusindikizidwa mwamphamvu. Mkaka ukhoza kukhala wozizira, koma ukhoza kugawanika ndi kukhala ndi mawonekedwe osiyana ngati utatha.

Njira Zowonjezera Zophatikizira Mavitamini pa Zakudya Zanu

Yogurt ndi zokometsera zokha zokha. Koma mungathe kuwonjezeranso mankhwala ena kapena zakudya zina kuti mupange chakudya. Yesani malingaliro awa.

• Gwiritsani ntchito kavalidwe ka yogurt monga kusakaniza kwa masamba obiriwira monga broccoli , kaloti, jicama, kapena udzu winawake .
• Mtedza wapamwamba wokhala ndi zipatso monga blueberries, raspberries, strawberries kapena vwende kuti akwaniritse dzino lanu lokoma
• Fukani yogurt ndi mtedza monga amondi kapena walnuts, kapena ndi mbewu monga mbewu ya fulakesi kuti iwonongeke
• Lembani yogurt yosalala ndi uchi kuti mukhale wokoma kwambiri
• Nyengo ndi sinamoni, vanila kapena Tingafinye yomwe mumakonda kuti mukhale ndi kukoma popanda kuwonjezera makilogalamu
• Pezani mchere wobiriwira, wochuluka mwa kusakaniza masiketi a chokoleti kapena mchere wa kakale mumagulu a vanilla, kokonati kapena khofi yamoto yogurt.
• Onjezerani yogurt kwa blender wanu mukamapanga smoothie wathanzi kuti mugwiritse ntchito mankhwala osakaniza.
• Pangani chophika chamagetsi mwa kuika oat, zipatso ndi yogalu