Yogurt

Wese anotevera kudya kwakanaka anoziva nezvezvinokuvadza zvemukaka wemhou. Asi yoghurts, yakapihwa kugadziridzwa kwayo uye kusimbiswa, hairatidzike sechinhu chine ngozi kana chinokuvadza. ^[1]. Pakati pezvigadzirwa zvemukaka, yoghurts inonyanya kudiwa. ^[2]. Vagadziri vanoronga kugadzira zvitsva zvinonaka uye kukwezva vatengi nekushambadzira kwakajeka kana kurongedza. Mazano ekutengesa ari kushanda, uye kushandiswa kweyoghuti kuri kukura. Vanhu vazhinji vanosarudza kutsiva kudya kwemangwanani kana svutugadzike nehuremu hunotapira. Munhu anonzwa aguta nekukasika uye anonyevenutsa kuravidza kwake, asi chii chinoitika kumuviri mushure mekudya mukaka wemhou wakagadzirwa uye hazvina ngozi here kuupinza mukudya?

Zvamunoda kuziva nezve yogurt

Yakanga iri yogati yakawana iyo yakasarudzika zita reinonyanya kukosha chigadzirwa chemukaka. ^[3]. Kushambadzira, vabereki, Indaneti, pseudo-nutritionists vanotiudza kuti iyi ndiyo dhizeti ine utano inovandudza kugaya, inobvisa mafuta emunharaunda, inozadza muviri nemavhitaminzi anobatsira / zvinovaka muviri, inoita kuti bvudzi rive rakanaka, mazino ane utano, uye hupenyu hunopenya zvikuru. ^[4].

Maererano nehuwandu, munhu 1 anodya anenge 40 kilogiramu yeichi chigadzirwa chemukaka pagore. Mutengi wega wega anozvifungidzira aine hutano hwakakwana uye kuverenga (maererano neane musoro kudya kwekudya), asi, zvinosuruvarisa, iye akarasika zvakanyanya.

Kana tikasabvisa kukuvadzwa kubva mumukaka pachawo, ipapo yogati isanganiswa yakanyungudutswa yakakanyiwa nemakemikari, zvinonhuwirira, zvitsama zveshuga uye zvinonakisa. ^[5]. Kunyange vana vaduku mu kindergartens vanonzwisisa kuti iwe unogona kutsvaga nekusingaperi kune michero mu "michero yogurt". Panzvimbo yavo, zvinonhuhwirira, mavara echikafu uye zvimwe zvinotsiva zvakafanana kune zvechisikigo zvinogara muzvirongo. Zvigadzirwa zvekugadzira zvinofadza kuravira kwedu zvakanyanya kupfuura kiwi yakaibva kana raspberries akapfuma. Izvo zvinonzi "zvakasikwa" michero, kunyange kana iri muhutano, inopinda nenzira yakareba yekugadzirisa, iyo inouraya zvachose zvinhu zvinobatsira, zvichibvisa chigadzirwa chezvose zviri zviviri kuravira uye kunhuwa.

1 sevhisi yeyoghurt ine magiramu makumi maviri elactose (shuga chaiyo) uye 20 magiramu ezvinotapira zvekugadzira. ^[6]. Nekuda kweizvozvo, chigadzirwa chinowana yakakwira glycemic index, inomutsa kusvetuka kwakanyanya muropa glucose, inowedzera njodzi yekufutisa, kuitika kwepathologies yemoyo nemidziyo yeropa.

Colleen Campbell, munyori weChidzidzo cheChina, aratidza hukama hwakananga pakati pekudyiwa kweyoga yemukaka wemombe uye kukura kwegomarara.

Mukaka, sechinhu chikuru chechikamu, unotamisa imwe rondedzero yezvivakwa kune zvigadzirwa zvinobva. Zvinhu izvi zvinogona kuva zvose zvakanaka nezvakaipa. Mukaka une hormone insulin-like growth factor (IGF-I), iyo inokanganisa kukura kwegomarara. Iyo hormone inokurudzira kukurumidza kukura uye kupararira kwekenza masero, izvo zvinotungamirira kumheni-kukurumidza kutapukira uye kuora kwehutano hwevanhu.

Avo vanonetseka neacne kana vanonyanya kushushikana kune allergens vanofanirawo kusabvisa yogurt kubva mukudya. Masayendisiti akaratidza kuti kushandiswa kwezvigadzirwa zvemukaka uye chiso chakachena ipfungwa dzisingaenderani zvachose. Ganda, senhengo huru, nenzira dzose rinoratidza kumunhu kuti kukuvadza hakugari mukati chete, asiwo kunobuda. Tarisa maitiro emuviri wako wega: kana mushure mezvipunu zvishoma zveyoghuti iwe uchirwara neacne, kutsamwa, tsvuku kana subcutaneous acne, usabvisa chigadzirwa kubva mukudya. Ganda rakachena uye muviri une utano zvakakosha zvikuru kupfuura mafaro ezvokudya zvenguva pfupi.

Mayoghurts ese ane ngozi yakavanzika here?

Sezvineiwo, kwete, haasi ese yogurts ane ngozi uye haakurudzirwe kudyiwa. Vanodya vane hutano vasingakwanisi kutaura zvakanaka kune chido chavo cheyoghuti vanogona kufema nyore. Hapana chikonzero chekubvisa chigadzirwa ichi kubva pakudya kwako, iwe unongoda kudzidza kuzvibika iwe pachako ^[7]. Zvechokwadi, zviri nani kudzivisa yogurts kubva muchitoro, kwete kuti uzvishandise iwe pachako uye udzivise vadikani kubva pakuita kwakadaro. Zvese zvaunoda kuti uite kuti ushandure isina hutano mukaka yogati kuita chikafu chinovaka muviri ndeye kutsiva mukaka nechirimwa-based alternative. ^[8].

Kurambwa kwakakwana kwemukaka wemhou hakuzove nehutachiona hwepathogenic pamuviri wemunhu. Pane zvinopesana, zvishoma munhu anodya mafuta emhuka, lactose uye mahomoni akasiyana-siyana (ayo neimwe nzira ari mumukaka), anonzwa ane hutano uye anofara. Maererano nenhamba, kudyiwa kwemukaka uye zvigadzirwa zvayo kwakawedzera munyika, uye pamwe nayo nhamba yekuwedzera kweacne, gastrointestinal pathologies, lactose kusashivirira uye kusagadzikana kwehomoni kwakawedzera. Kubatana pakati pezviitiko izvi kwakaratidza uye kwakagara kuchikurukurwa nenzanga yemazuva ano.

Sei uye kubva chii kugadzirira hutano yogati

Kusagadzikana kweLactose haisi denda rechizvarwa chemazuva ano, asi chinhu chakajairika chemuviri wemunhu. ^[9]. Mushure memakore mashanu, tinorega kunwa lactose, uye kunwa kwayo kusingadzoreki mumuviri kunomutsa kusagadzikana kwechituru, kurwadziwa mudumbu, kusingaperi pathologies uye mburwa. Kuti udzivise zviratidzo izvi uye unzwe uine hutano hwakakwana, chinja mukaka wemhou nemukaka wekokonati. Hune hutano hwakanyanya, huri hwepanyama uye hunovaka muviri.

Iwe unogona kushandisa kirimu pane mukaka wekokonati. Kana mukaka wekokonati usingaenderane nekuravira kwako kana bhajeti, saka tarisa muarumondi, hemp, soya, mupunga, hazelnut, oat nemukaka wembudzi. Semuenzaniso, mukaka wembudzi yogati ine magiramu masere eprotein uye 8% yezvinodiwa zuva nezuva kudya kwecalcium (Ca). Chigadzirwa chakadaro chakanakira basa rechimwe chezvikamu zvekudya kwemangwanani kana snack kuti ugare uri muchimiro chakanaka zuva rese.

Mbishi Coconut Yogurt Recipe (1)

Tinoda:

• mukaka wekokonati - 1 inogona;
• probiotic capsule - 1 pc. (inoshandiswa pamadiro, inogona kubviswa kubva kune resipi).

Kugadzirira

Siya chirongo chekokonati mukaka usiku hwose mufiriji. Mangwanani iwe uchaona kuti chena gobvu jira rakaparadzana kubva kumvura yakachena yekokonati, iyo inoratidzika sekrimu yakaoma. Bvisa kirimu iyi nechipunu woisa mumudziyo wakakodzera. Iwe unogona kungonwa mvura yekokonati kana kuishandisa mune mamwe mabikirwo. Iyo inoguma cream ndeye yakasikwa uye ine hutano yogurt. Iwe unogona kuwedzera probiotics, michero, uye zvimwe zvine hutano zvinongedzo kune zvaunoda. Sanganisa zvakanaka uye tanga kudya. Yakapfava kokonati kuravira uye kunhuhwirira hakuzosiyi chero munhu asina hanya. Tichifunga kutapira kwechisikigo kwekokonati, hapana chikonzero chekuwedzera zvinotapira kana zvinonatsiridza kune yogati, inova mukana wakakura pane yakatengwa kuchitoro mukaka wemombe.

Mbishi Coconut Yogurt Recipe (2)

Tinoda:

• mukaka wekokonati - 1 inogona;
• agar-agar - 1 teaspoon;
• probiotic capsule - 1 pc (inoshandiswa pakuda, inogona kubviswa kubva mumutsara).

Kugadzirira

Dururira gaba rose remukaka wekokonati mupoto yakadzika, wobva wawedzera agar-agar. Usamutsa musanganiswa, kana zvisina kudaro iwe haungawani kuenderana kunodiwa kweyoghuti. Isa poto pamoto uri pakati nepakati womirira kuti ifashaire. Paunenge uchiona kuti mukaka uri kuvira uye crumbly agar-agar iri kunyunguduka, zvinyoronyoro funganisa zviri mukati mepani, kuderedza kupisa kusvika zvishoma. Shingairira musanganiswa nguva dzose kwemaminitsi mashanu. Zvadaro bvisa pani kubva pachitofu uye rega itonhorere pane tembiricha.

Kana mukaka uchitonhora, wedzera probiotics (optional), michero, mbeu, nezvimwe zvinhu. Dururira zviri mukati muhari uye firiji. Mushure mechinguva, mukaka unotanga kuoma uye kuita sejelly munyoro mukugadzirwa. Isai kokonati jelly mu blender, rovai kusvikira yakanyorova, edzai kuravira uye kuwedzera zvisipo.

Yogurt yakavakirwa pamukaka wekokonati inofanira kuchengetwa mufiriji kwemazuva anopfuura gumi nemana.

Yoghurt chikafu chekudya here?

Vagadziri veyoghurt vanotarisa pakushambadzira. Kubva pazviri, takadzidza kuti yogurts yose yakanyorwa "bio" haina makemikari akasiyana-siyana mukuumbwa, uye chigadzirwa chechando-chena pachacho chinovandudza ura, chinobatsira kupisa mafuta emunharaunda panguva dzakaoma zvikuru uye zvinongoita kuti mutengi afare zvishoma.

Ngatisvetuke zvinyorwa zvekushambadzira uye titarise pamufananidzo chaiwo. Zvechokwadi, yogati ine lactic acid mabhakitiriya. Asi havabatsiri ura hwedu munzira ipi neipi, sezvinopupurira kushambadzira. Pane zvinopesana, lactic bacteria inoparadza mukati me microflora, inokanganisa metabolism uye inodzivirira kunwa kwakakwana kana kuti chikamu chezvibereko zvinobatsira.

Chimwe chinhu chakakosha kwete chete kune avo vari kurasikirwa nehuremu, asiwo kune avo vane hanya nehutano hwavo: zvigadzirwa zvemukaka zvine lactose. Muviri wevakuru haugone kuugaya, unongopa mhinduro nenzira yekuputika, kupera simba uye zvimwe zvisiri izvo zvinonyanya kufadza zviratidzo. Mukuwedzera kune shuga yechisikigo, yogurt inowedzerwa:

• shuga syrups;
• mukaka weupfu;
• shuga yakachena;
• starch;
• citric acid.

Rondedzero yakakura yakadaro yezvimwe zvikamu haiwedzeri chero rubatsiro kune chigadzirwa zvachose. Zvese zvatinowana kubva pakudya kwakadaro kudzvinyirirwa kwenguva pfupi kwenzara, kuwanikwa kwezvirwere zvakawanda uye pathological mamiriro (vane cumulative effect).

Kubatana pakati pe yogurt uye probiotics

Iyo nharo huru mukufarira yogurt (uye zvimwe zvigadzirwa zvemukaka) kuvepo kweprobiotics. Vanorayirwa kuti vashandise panguva uye mushure mekutora mishonga inorwisa mabhakitiriya kubatsira muviri kupora nekukurumidza. Kushambadzira uye vagadziri vanovimbisa kuti yakanaka probiotic mabhakitiriya anozosangana nezvose: zvisina kujairika stool, inononoka metabolism, matambudziko ekugaya, tsvina uye chepfu. Asi chii chakanyatsovanzwa kuseri kwezwi rinonyengera?

Probiotics mabhakitiriya ane hushamwari anogara mumatumbo. Ndiyo probiotics iyo inokonzera kushanda kwakabatana kwegastrointestinal turakiti uye mamiriro ekudzivirira kwemuviri. Kana iwe ukadzidza kutora probiotics zvakarurama, ipapo dambudziko re flatulence, kurwadziwa mudumbu kana manyoka richavharwa anenge nokusingaperi (sezvo pane zvimwe zvisina kunanga zvinhu zvinokanganisa gastrointestinal turakiti). Masayendisiti anoti mabhakitiriya aya anokwanisa zvakare kugadzirisa manzwiro, kurwisa kushushikana uye kusagadzikana. Iyo yekudzivirira mhedzisiro inoitika pakarepo mushure mekushandisa kwavo uye inokwanisa kuunganidza, kuchengetedza tsinga dzevanhu kubva pakuputsika kunogona kuitika. ^[10].

Uyezve, kana nhamba huru yeprobiotics ichizadza nzvimbo yemukati, ipapo mabhakitiriya "akaipa" haakwanisi kutora nzvimbo yavo. Ivo vanogadzirisa dhigirii rekudyara kwezvinovaka muviri zvinobatsira, chiyero chemetabolism uye maitiro ekuvandudzwa kwemukati kwemasisitimu ese emuviri.

Iwo chete maprobiotics anopinda mumuviri nezvikafu zvezvirimwa zvechisikigo kana kukura zvakasununguka mumuviri akachengeteka uye anobatsira zvechokwadi. Mu yoghurt uye zvimwe zvigadzirwa zvemukaka, kuwanda kweprobiotics kudiki uye kunogona kunge kusingave nekukanganisa kwakakosha pahutano. Zvakare, mafuta, shuga, uye makemikari anokuvadza anoramba mhedzisiro yebhakitiriya inobatsira uye anoshandura chigadzirwa kuita seti yemakori asina chinhu.

Zvokudya zvakakwirira muprobiotics: sauerkraut, kimchi (chikafu cheKorea chakafanana nesauerkraut), magaka ane munyu zvishoma, miso paste, tempeh (protein yakazara inobva pasoya), kombucha (kombucha based drink), apple cider vhiniga.

Zvitubu zve