Yogurt ndi mkaka wokoma bwino komanso wathanzi wopangidwa potengera mkaka ndi chotupitsa. Kugwiritsa ntchito chakumwachi kumathandizira kuyimitsa kagayidwe kake, kulimbikitsa chitetezo chamthupi komanso kukonza thanzi lathunthu. Yoghur yokometsera ndi 100% yachilengedwe. Zimalimbikitsa kuchepa thupi, zimawongolera chimbudzi, komanso zimawongolera khungu. Kapangidwe ka yoghurt imakhala ndimchere wambiri, mabakiteriya amoyo, mavitamini ndi mafuta omwe amafunikira kuti thupi lizigwira ntchito bwino.
Kapangidwe ndi kalori zili yogurt
Potengera kapangidwe kake ka mankhwala, yogurt ndiyofanana ndi kefir ndipo imakhudzanso thupi la munthu. Zakudya zopangira mafuta ndizochepa ndipo zimakhala 66.8 kcal pa 100 g. Mphamvu yamphamvu yogula yogurt wachilengedwe (1.5% mafuta) ndi 57.1 kcal, Greek - 76.1 kcal pa 100 g.
Mtengo wa yoghurt pa 100 g:
| Zakudya zabwino | Kunyumba | Zachilengedwe | Chi Greek |
| Mafuta | 3,2 | 1,6 | 4,1 |
| Mapuloteni | 5,1 | 4,1 | 7,5 |
| Zakudya Zamadzimadzi | 3,5 | 5,9 | 2,5 |
| Madzi | 86,3 | 86,5 | – |
| Phulusa | 0,7 | 0,9 | – |
| Zamoyo zamagulu | 1,3 | 1,1 | – |
Chiwerengero cha BJU cha zinthu zachilengedwe ndi 1 / 0.4 / 1.4, Greek - 1 / 0.5 / 0.3, zopangidwa ndi nyumba - 1.1 / 0.5 / 0.3 pa magalamu 100, motsatana.
Yoghurt iliyonse yakumwa (thermostatic, natural, pasteurized, lactose-free, etc.) ndiyabwino kudya zakudya, koma kupezeka kwa shuga ndi zina zowonjezera zakudya sizimapangitsa kuti mankhwalawa akhale othandiza komanso ogwira ntchito, chifukwa chake, kuti muchepetse thupi, tikulimbikitsidwa kuti tisankhe zokongoletsa, zoyera, zokonzedwa ndi manja anu yogati.
Mankhwala opangidwa ndi mkaka wofukula pa 100 g amaperekedwa ngati tebulo:
| Katunduyo dzina | Zomwe zili mu yogurt |
| Nthaka, mg | 0,004 |
| Ayodini, mcg | 9,1 |
| Mkuwa, mg | 0,01 |
| Iron, mg | 0,1 |
| Mafuta, mg | 0,02 |
| Selenium, mg | 0,002 |
| Potaziyamu, mg | 147 |
| Sulfa, mg | 27 |
| Mankhwala a magnesium, mg | 15 |
| Kashiamu, mg | 122 |
| Phosphorus, mg | 96 |
| Mankhwala, mg | 100 |
| Sodium, mg | 52 |
| Vitamini A, mg | 0,022 |
| Choline, mg | 40 |
| Vitamini PP, mg | 1,4 |
| Ascorbic acid, mg | 0,6 |
| Vitamini B6, mg | 0,05 |
| Thiamine, mg | 0,04 |
| Vitamini B2, mg | 0,2 |
| Vitamini B12, μg | 0,43 |
Kuphatikiza apo, yogurt imakhala ndi lactose yochuluka 3.5 g, shuga - 0.03 g, disaccharides - 3.5 g pa 100 g, komanso zosafunikira komanso zofunikira za amino acid ndi poly- ndi monounsaturated fatty acids, monga omega- 3 ndi omega-6.
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Maubwino amthupi
Yoghurt yokometsera, yokonzedwa osawonjezera mitundu yazakudya, zonunkhira ndi shuga, imathandiza thupi. Ubwino wa mankhwala opangidwa ndi mkaka wopangidwa ndi "moyo" wokha umawonetsedwa motere:
- Mafupa a mafupa, enamel amano ndi misomali amalimbikitsidwa.
- Kugwiritsa ntchito yoghurt mwadongosolo kumakhudza thupi.
- Ntchito yoteteza chitetezo cha m'thupi imayenda bwino chifukwa cha microflora yomwe imaphatikizidwamo. Kuphatikiza apo, yoghurt amatha kumwa kuti ateteze mavairasi ndi chimfine.
- Ntchito yam'mimba ndi matumbo imakhala yokhazikika komanso imasintha. Metabolism imabwezeretsedwanso, kuphulika kumachepa, matenda am'matumbo amapewa.
- Kumwa zakumwa nthawi zonse kumathandiza kupewa khansa ya m'matumbo ndi matumbo ang'onoang'ono.
- Chiwerengero cha mabakiteriya owopsa omwe amatsogolera pakulengeza kwa mucous chimachepa, chifukwa chake tikulimbikitsidwa kumwa yogurt kwa azimayi kuti ateteze ndikuchiza thrush.
- Kuchuluka kwa "cholesterol" choyipa m'magazi kumachepa ndipo zomwe zili mu cholesterol wabwino zimawonjezeka. Kuti muchite izi, muyenera kumwa 100 g wa yoghurt wachilengedwe tsiku lililonse.
- Thupi limachotsa tizilombo toyambitsa matenda.
- Ntchito yamatenda amtima imayenda bwino.
- Zimalimbitsa mitsempha, zimapangitsa kuti thupi likhale labwino komanso limateteza chiopsezo cha kuvutika maganizo.
- Mbiri ya mahomoni mwa amuna ndi akazi imakhala yachilendo, ntchito yaubongo imayenda bwino.
Chogulitsacho chili ndi mapuloteni osavuta kudya omwe othamanga amafunikira kuti minofu ikule bwino. Yogurt ntchito kupewa enteritis, kufooka kwa mafupa, matenda a chithokomiro ndi dysbiosis.
Zakumwa zakutchire zamkaka zopangira mkaka, monga chi Greek, zili ndi zinthu zofananira ndi kefir wamba, koma yogurt yogulitsidwa m'sitolo yokha ndiye mumakhala shuga ndipo pakhoza kukhala zowonjezera zowonjezera (zipatso, zipatso, utoto, zotsekemera, ndi zina zambiri). Zakumwa zakumasitolo ndizothandiza kutsekula m'matumbo, koma pang'ono pang'ono kuposa zakumwa zopangira tokha.
Yogurt ya mbuzi ili ndi maubwino ofanana azaumoyo ndipo ndiyabwino kwa anthu omwe ali ndi chifuwa cha mkaka wa ng'ombe. Zogulitsa mkaka wa mbuzi zimakhala pafupifupi kwathunthu ndi thupi.
Chidziwitso: Yogurt ya soya ndiyabwino kwa anthu omwe ali ndi tsankho la lactose. Ubwino wa mankhwalawo umakhala pakubwezeretsa kwam'mimba, komabe, kapangidwe kake kali ndi shuga, zotetezera komanso zowongolera acidity, chifukwa chake simuyenera kuzunza chakumwa.
Kumwa yogurt pamimba yopanda kanthu m'malo mwa kadzutsa sikofunikira, chifukwa thupi silifunikira mabakiteriya owonjezera m'mawa, chifukwa chake sipadzakhala phindu lililonse kuchokera kuzogulitsazo. Ndikofunika kudya mkaka wofufumitsa usiku, chifukwa izi zimachepetsa kwambiri katundu wam'magazi ndikuchepetsa m'mimba tsiku lotsatira.
Yogurt yochepetsa thupi
Kuti muchotse mapaundi owonjezera, tikulimbikitsidwa kudya yogurt yachilengedwe yopangidwa tsiku lililonse, koma osapitilira 300 g patsiku. Kuti muchepetse thupi, ndibwino kuti muzimwa zakumwa usiku wonse musanagone komanso masana ndi zakudya zina.
Masiku osala akhoza kuchitika pamkaka wofukiza, koma ngakhale zili choncho, simuyenera kuvulaza thupi ndi njala. Chinthu chachikulu ndichopatula zakudya zokazinga, ufa, mafuta ndi zotsekemera. Chakudya cham'mawa, kuphatikiza yogati, amaloledwa kudya zipatso, buledi wambewu, ndikumwa tiyi wobiriwira. Chakudya chamasana - saladi wa masamba (wokhala ndi mafuta ochepa ndi mandimu kapena yogurt). Chakudya chamadzulo - zipatso, zipatso, zitsamba, mkate.
Kusala kudya kumatsuka matumbo ndikutsitsa m'mimba. Poizoni ndi poizoni zimachotsedwa mthupi, kuphulika komanso kulemera m'mimba kutha.
Patsiku losala kudya, kuchuluka kwa mkaka wowawasa osamwa sayenera kupitirira 500 g.
Pazotsatira zabwino pakuchepetsa thupi, tikulimbikitsidwa kuti musinthe kamodzi ka tsiku ndi chakudya cha yogurt.
Zomwe zimatulutsa mkaka zimaphatikizidwa:
- ndi phala la buckwheat;
- nthambi;
- oatmeal;
- zipatso ndi zipatso;
- tchizi cha koteji;
- nthanga.
Pambuyo pa milungu iwiri yotsatira chakudyacho, kulemerako kudzachoka pamalo akufa ndipo mavoliyumu amchiuno adzatha. Kuti muchepetse mphamvu ya kuchepa thupi, muyenera kutsatira malamulo awa: simungathe kudya osachepera maola 3 musanagone, kumwa madzi okwanira 2 malita patsiku, komanso kuwonjezera kulimbitsa thupi.
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Mavuto ndi zotsutsana kuti zigwiritsidwe ntchito
Choyambirira, yogurt imatha kuvulaza thanzi la munthu pakakhala kusagwirizana kwa lactose kapena chifukwa cha zovuta za mankhwala. Pali zotsutsana zingapo pakugwiritsa ntchito mkaka wofukiza, womwe ndi:
- Kutupa kosatha;
- kukhumudwa m'mimba;
- chilonda;
- Matenda a duodenum;
- gastritis;
- zaka mpaka 1 chaka.
Kutalikirana kwa yoghurt kumakhala kotalikirapo, zinthu zosathandiza kwenikweni komanso zotsekemera zambiri ndi zowonjezera zowonjezera zomwe zimathandizira kuti mankhwalawa asawaze. Kuphatikiza apo, zipatso zomwe zili mgulu lazogulitsa zilibe zinthu zopindulitsa ndipo nthawi zambiri sizingatchulidwe kuti ndizachilengedwe.
Bifidobacteria ndiye chinthu chofunikira kwambiri pamalondawo, amasowa patangotha masiku ochepa akusungira yogurt, chifukwa chake, nthawi itadutsa, palibe chomwe chimatsalira mumkaka wofukiza.
Kuphatikiza apo, yoghurts yogulitsidwa m'sitolo mumakhala shuga wambiri, womwe umawononga enamel wamano, umakwiyitsa nembanemba zam'mimba ndipo sizimathandizira kuchepa kwa thupi.
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Zotsatira
Yogurt ndi mankhwala otsika kwambiri omwe amachititsa kuti matumbo agwire bwino ntchito, amachepetsa thupi la poizoni ndi poizoni, amachotsa kulemera m'mimba ndikusintha malingaliro. Chopanga cha mkaka chotseketsa chimathandiza atsikana ndi amayi kuti achepetse thupi, amakhutitsa thupi ndi zinthu zofunikira.
Ochita masewerawa amaphatikiza yogurt m'zakudya zawo chifukwa chakupezeka kwa mapuloteni osungika mosavuta, omwe amafunikira kuti azikhala ndi minofu yolimba. Chothandiza kwambiri ndikumwa yoghurt yokometsera. Ma yoghurts achilengedwe ndi achi Greek amakhala ngati kefir, koma ndi shuga wowonjezera komanso zonunkhira.
