Iyogathi: Izinhlobo, Izinzuzo Zezempilo, Izingozi

Iyogathi iwumkhiqizo wobisi ovame ukwenziwa ngokubilisa ubisi. Ihlinzeka ngezakhi ezibalulekile ezibalulekile ezifana namaprotheni ne-calcium futhi ngokuvamile ihlotshaniswa nomqondo wokuthuthukisa nokukhuthaza impilo enhle yamathumbu.

Iyogathi inika uxhaxha lwezinzuzo zezempilo ezinhle ezingenakuphikwa, futhi ithandwa kakhulu kunesithako esiyinhloko ephuma kuso - ubisi. Ngakho yiziphi izinzuzo zezempilo iyogathi?

Njengokuphuma kobisi, iyogathi noma i-curd, njengoba sikubiza kanjalo, inikeza amaprotheni amaningi ezilwane njengendlela yokudla kwemifino. Iqukethe umthamo omuhle weprotheyini yezilwane kulabo abangayidli ngokuzithandela inyama noma amanye amaprotheni atholakala esilwaneni noma abenqatshelwe ngokuqondile ngenxa yezizathu zezokwelapha noma ezinye. Ukwengeza, inothile kwezinye izakhi ezifana ne-calcium, i-vitamin B-2, i-vitamin B-12, i-potassium, ne-magnesium. Iyogathi idume kakhulu njenge "probiotic", okusho ukuthi ikhuthaza "amagciwane amahle/ anobungane". Kuye kwabhekwa njengokudla okunobungane kwempilo enhle yamathumbu. Nakuba le ndawo isangaphansi kocwaningo olwengeziwe ukuze kutholwe izimangalo zayo, zimbalwa ezijulile izinzuzo zezempilo etholakala ku-yoghurt.

Izinzuzo zezeMpilo

Ikhuthaza impilo enhle yamathumbu

Njengenzuzo eqondile yokudla iyogathi noma i-curd, kuye kwashiwo ukuthi ikhuthaza impilo enhle yamathumbu ngokukhuthaza nokusekela isiko lamabhaktheriya amahle noma anobungane emzimbeni wethu. Nakuba kusenocwaningo oluningi oludingekayo ukuze kuqinisekiswe ukusebenza kwayo, izinzuzo eziningi ziye zaqashelwa ekudambiseni izimo zamathumbu ezinjengokungabekezelelani kwe-lactose, ukuqunjelwa, isifo sohudo, nezifo ezivuvukalayo zamathumbu, phakathi kokunye.

Khulisa Amasosha omzimba

Nakuba lezi zimangalo zixhumene, kukholakala ukuthi ukuqinisa amasosha omzimba kungenye yezinzuzo zokudla i-curd nsuku zonke. Njenge-probiotic factor, iyogathi ngokuvamile kukholakala ukuthi ithuthukisa amasosha omzimba ngokusiza ekulondolozeni ukugeleza okuhle kwamathumbu nokuthuthukisa ukululama ekuthelelekeni. 

Isiza Ekudambiseni I-Osteoporosis Nezinye Izimo

Ngenxa yokuba yingcebo ye-calcium, i-curd idlala indima enkulu ekuhlinzekeni ama-micronutrients abalulekile ekwelapheni i-osteoporosis. Ukudla i-curd nakho kukhonjisiwe ukunciphisa ingozi yomfutho wegazi ophezulu kubakaki beminyaka yobudala ehlukahlukene. Ucwaningo lwango-2014 lwathi ukudla iyogathi kungasiza ekuvikeleni amathuba okuba nesifo sikashukela sohlobo 2.

Izinzuzo zeyogathi kwabesifazane

Abesifazane, ikakhulukazi abesifazane abanesifo sikashukela, bavame ukuhlushwa yi-yeast infection, evame ukubangelwa "Candida". Ocwaningweni, kwatholakala ukuthi abesifazane abadla i-curd nsuku zonke bakhombisa ukwehla kwesiko le-candida ngisho nalapho amazinga kashukela egazini engalawulwa.

Izinhlobo zeYogathi

Kunezinhlobo eziningana zama-yogurts atholakalayo emakethe. Lokhu kubandakanya:

1. Amafutha aphansi noma Anganamafutha

I-yoghurt engeyona amafutha yenziwa ngobisi oluncibilikisiwe noma olunamafutha amancane, olunamafutha aphansi. 

2. I-Kefir

I-yogurt eyenziwe ngoketshezi ithandwa kakhulu njenge-kefir. Futhi iwumthombo omuhle wama-probiotics. I-Kefir ingenziwa ekhaya kalula ngokungeza okusanhlamvu kwe-kefir obisini bese uyivumela ukuba ime amahora angu-12 kuya kwangu-24.

3. I-yogurt yesiGreki

Iyogathi yesiGreek iyinguqulo ewugqinsi futhi enokhilimu enamaprotheni amaningi. Ivame ukusetshenziswa njengamadiphu noma ekuphekeni. Iyogathi yamaGreki enamafutha aphansi, ecebile ngamaprotheni, ingaba isengezo esinempilo ekudleni. Izinzuzo ze-yogurt yamaGreki zihlanganisa ukuthuthukiswa kwempilo yamathambo, ukusekelwa empilweni yamathumbu kanye nokululama kwemisipha ngokushesha, kanye nokukhuthaza ukubunjwa komzimba okunempilo, futhi ingadliwa ngenkathi uzila njengoba ingasiza ukugcina umuntu egcwele isikhathi eside.

4. I-Skyr

Ifana kakhulu neyogathi yamaGreki, i-Skyr iyinguqulo yesi-Icelandic yeyogathi, enenani eliphakeme lamaprotheni futhi iminyene futhi ikhilimu kuneyogathi yamaGreki ekuthunjweni.

5. Iyogathi Eqandisiwe

Amayogathi aqandisiwe ngokuvamile acatshangwa ukuthi ayindlela enempilo esikhundleni sika-ayisikhilimu, kodwa aqukethe cishe inani elifanayo likashukela namafutha njengo-ayisikhilimu.

6. Iyogathi engeyona yobisi

Iyogathi engeyona yobisi yenziwa ngobisi lwesoya noma ubisi lukakhukhunathi.

Ingabe Iyogathi Ayilungile Kithi?

Akuzona zonke izinhlobo zeyogathi ezinempilo. Ezinye izinhlobo zeyogathi, njengeyogathi engeyona yobisi noma eqandisiwe, zingaqukatha izithasiselo zikashukela eziningi ezingadingekile, ezinganciphisa ukusebenza kahle nezinzuzo zezempilo. 

• Iyogathi eyenziwe ngokwemvelo inekhalori ephansi, inamafutha aphansi, futhi inani eliphezulu lokudla okunempilo. Ngokuvamile, abakhiqizi bengeza ama-sweeteners amaningi kanye nezithasiselo ezenza iyogathi ingabi nampilo kithi.
• Nakuba iyogathi eyenziwe ngokwemvelo iqukethe ushukela wemvelo, abathengi bayelulekwa ukuthi babheke amagremu angu-15 kashukela ngokuphakelayo noma ngaphansi. 
• Uma izinga likashukela liphansi, liba ngcono ngaphandle uma kunezinye izithasiselo zokwenziwa ezenziwe ezinciphisa ukusebenza kweyogathi.
• Eminye imikhiqizo ingase itholakale emakethe engase ibhalwe ngokuthi "yenziwe ngeyogathi yangempela" noma "i-yoghurt based". Imikhiqizo enjalo iqukethe impushana yeyogathi kuphela eyenziwa ngokushisisa iyogathi, empeleni ebulala amagciwane amahle. Ngakho-ke, kungcono ukugwema imikhiqizo enjalo. 

Ngokuthambekela okuvelayo kanye nokuhlanya ngeyogathi, kanye nezifundo ezincane, ezizimele ezibonisa izinzuzo zeyogathi, ososayensi bacele ucwaningo oluqinile. Baphinde banxuse izimboni ukuthi zisebenzise iyogathi ngendlela ezokhulisa ukusetshenziswa kanye namandla alokhu kudla kubantu abaningi.

Ukudla Kweyogathi

Ukudla okulinganiselayo okuhlanganisa iyogathi kunganikeza izakhi ezibalulekile empilweni yonke. Nawa amanye amathiphu okudla okufaka iyogathi ekudleni kwakho:

• Qala ngeyogathi engenalutho, engenashukela bese wengeza ubumnandi bemvelo ngezithelo, ama-apulasi angenaswidi, noma inani elincane lesiraphu ye-maple noma uju.
• Gwema uphudingi wezithelo osewapakishwa kanye neyogathi, njengoba evamise ukuba noshukela oweqile owengeziwe.
• Khetha iyogathi esikhundleni sebhotela noma uwoyela uma ubhaka.
• Sebenzisa iyogathi yesiGreki engenalutho esikhundleni sikakhilimu omuncu njengokugcwalisa amazambane abhakiwe noma ama-tacos.
• Khetha inketho yeyogathi enomsoco enephrotheni ephezulu ngokuphakelwa ngakunye uma kuqhathaniswa noshukela.
• Fafaza amantongomane aqoshiwe, njengama-alimondi noma ama-walnuts, kanye nembewu efana ne-chia noma imbewu yefilakisi phezulu ukuze uthole amaprotheni angeziwe, amafutha anempilo, kanye ne-crunch.
• Yidla iyogathi encane njengesidlo phakathi kokudla ukuze unqande indlala futhi unikeze amandla amaprotheni.

Imibuzo Evame Ukubuzwa

1. Ingabe iyogathi ne-curd kuyefana?

Yebo, iyogathi ne-curd empeleni kuyafana. Igama elithi "yogathi" livame ukusetshenziswa emazweni aseNtshonalanga, kanti elithi "curd" lisetshenziswa kakhulu emazweni aseNingizimu Asia. Kokubili kuyimikhiqizo yobisi evutshiwe eyenziwe ngokungeza amagciwane anenzuzo obisini, okuholela ekubeni kube nomkhiqizo ojiyile, omuncu.

2. Ngingadla iyogathi nsuku zonke?

Yebo, ungadla iyogathi nsuku zonke njengengxenye yokudla okulinganiselayo. Iwumthombo omuhle wamaprotheni, i-calcium, nama-probiotics, anenzuzo empilweni yamathumbu. Kodwa-ke, khumbula ushukela owengeziwe kumayogathi anephunga elimnandi bese ukhetha izinhlobo ezilula, ezingenaswidi ukuze uthole inketho enempilo.

3. Ingabe iyogathi ilungele isikhumba?

I-yogurt ingaba nezinzuzo esikhumbeni. Okuqukethwe kwayo kwe-lactic acid kungasiza ekukhipheni isikhumba, kuthuthukise ibala elibushelelezi. Ukwengeza, ama-probiotics ku-yogurt angase abe nomthelela empilweni yesikhumba yonke. Abanye abantu basebenzisa iyogathi kumaski obuso be-DIY ngezakhiwo zayo ezingaba manzi nezipholile.

4. Yini ongayidli neyogathi?

Nakuba iyogathi iguquguquka futhi ingahlanganiswa nokudla okuhlukahlukene, kuhle ukugwema ukuyihlanganisa nokudla okungase kuphazamise izinzuzo zayo zama-probiotic. Isibonelo, ukudla okushisayo noma okubabayo kakhulu kungase kuthinte amasiko aphilayo ku-yogurt. Kubalulekile futhi ukuthi uqaphe ngokusebenzisa iyogathi ngokweqile uma ungezwani ne-lactose.