Izibonelelo ezi-7 zeMpilo zeyogathi

Umxholo

• Yintoni iYogurt kwaye Yenziwa Njani?
• 1. Ityebile kwizondlo ezibalulekileyo
• 2. Iphezulu kwiProtheni
• 3. Ezinye iintlobo zinokuzuza kwiMpilo yokuGaya ukutya
• 4. Isenokuyomeleza Inkqubo Yamajoni Omzimba
• 5. Isenokuzikhusela kwiOsteoporosis
• 6. Isenokuyizuzisa impilo yentliziyo
• 7. Isengakhuthaza uLawulo loBunzima
• Iyogathi isenokungabi yeyomntu wonke
• Ukunganyamezelani kweLactose
• Ubisi Allergy
• Yongeze iswekile
• Uyikhetha njani iYogurt eyiyo kwiMpilo yakho
• Umgca osezantsi
• 3. Ezinye iintlobo zinokuzuza kwiMpilo yokuGaya ukutya
• 4. Isenokuyomeleza Inkqubo Yamajoni Omzimba
• 5. Isenokuzikhusela kwiOsteoporosis
• 6. Isenokuyizuzisa impilo yentliziyo
• 7. Isengakhuthaza uLawulo loBunzima
• Iyogathi isenokungabi yeyomntu wonke
• Ukunganyamezelani kweLactose
• Ubisi Allergy
• Yongeze iswekile
• Uyikhetha njani iYogurt eyiyo kwiMpilo yakho
• Umgca osezantsi

Iyogathi ityiwe ngabantu kangangamakhulu eminyaka.

Isondlo kakhulu, kwaye ukusitya rhoqo kunokunyusa imiba emininzi yempilo yakho.

Umzekelo, iyogathi ifunyenwe ukunciphisa umngcipheko wesifo sentliziyo kunye ne-osteoporosis, kunye noncedo kulawulo lobunzima.

Eli nqaku liphonononga i-7 yezibonelelo zezempilo ezixhaswayo zeyogathi.

Yintoni iYogurt kwaye Yenziwa Njani?

Iyogathi yimveliso yobisi ethandwayo eyenziwe kukuvundiswa kwebhaktiriya kobisi.

Iibhaktheriya ezisetyenziselwa ukwenza iyogathi zibizwa ngokuba “ziinkcubeko zeyogathi,” ethi ibile ilactose, iswekile yendalo efumaneka elubisini.

Le nkqubo ivelisa i-lactic acid, into ebangela ukuba iiprotein zobisi zijijike, inike iyogurt incasa yayo eyahlukileyo kunye nokuthungwa.

Iyogathi inokwenziwa kuzo zonke iintlobo zobisi. Iindidi ezenziwe kubisi olunamafutha zithathwa njengezingenamafutha, ngelixa ezo zenziwe kubisi olupheleleyo zithathwa njengamanqatha.

I-yogurt engenanto ngaphandle kwemibala eyongeziweyo lulwelo olumhlophe, olungqindilili kunye nencasa ebambekayo.

Ngelishwa, uninzi lweemveliso zentengiso zinezithako ezongeziweyo, ezinje ngeswekile kunye neencasa ezingezizo. Ezi yogathi azilungelanga impilo yakho.

Kwelinye icala, i-yogurt ecacileyo, engenaswekile ibonelela ngezibonelelo ezininzi zempilo.

Ke ngaphandle kokuqhubeka, nazi izibonelelo ezi-7 zesayensi esekwe kwezempilo zeyogathi yendalo.

1. Ityebile kwizondlo ezibalulekileyo

I-yogurt iqulethe phantse zonke izondlo-mzimba ezifunwa ngumzimba wakho.

Kuyaziwa ngokuqulatha i-calcium eninzi, iminerali eyimfuneko kumazinyo asempilweni kunye namathambo. Ikomityi enye ibonelela nge-49% yeemfuno zakho zekhalsiyam yemihla ngemihla (, 2).

Iphezulu kwiivithamini ze-B, ngakumbi ivithamini B12 kunye ne-riboflavin, zombini ezinokukhusela kwisifo sentliziyo kunye neziphene ezithile zokuzalwa kwetyhubhu ye-neural (2,,).

Ikomityi enye ikwabonelela ngama-38% emfuno yemihla ngemihla ye-phosphorus, i-12% yemagniziyam kunye ne-18% ye-potassium. Ezi zimbiwa zibalulekile kwiinkqubo ezahlukeneyo zebhayiloji, njengokulawula uxinzelelo lwegazi, imetabolism kunye nempilo yethambo (2,,,).

Esinye isondlo esingenayo i-yogurt ngokwemvelo yi-vitamin D, kodwa iqhelekileyo iqiniswe nayo. UVitamin D ukhuthaza impilo yamathambo kunye namajoni omzimba kwaye unokunciphisa umngcipheko wezifo ezithile, kubandakanya isifo sentliziyo kunye noxinzelelo (,,).

Isishwankathelo:

I-yogurt ibonelela phantse zonke izondlo ezifunwa ngumzimba wakho. Iphakame ngokukodwa kwi-calcium, iivithamini B kunye nokulandelwa kwezimbiwa.

2. Iphezulu kwiProtheni

I-yogurt ibonelela ngesixa esimangalisayo seprotein, malunga ne-12 yeigram kwi-ounces eziyi-7 (200 grams) (2).

Iiproteni zibonisiwe ukuba zixhasa imetabolism ngokwandisa inkcitho yakho yamandla, okanye inani leekhalori ozitshisayo imini yonke ().

Ukufumana iiprotheyini ezaneleyo kubalulekile ekulawuleni ukutya, njengoko inyusa imveliso yehomoni ebonisa ukugcwala. Inokunciphisa ngokuzenzekelayo inani leekhalori ozisebenzisileyo ngokubanzi, eziluncedo kulawulo lobunzima (,,).

Kwisifundo esinye, izifundo ezazityiwe iyogathi zazingalambile kwaye zatya ikhalori ezimbalwa kwisidlo sangokuhlwa, xa kuthelekiswa nabo batya ukutya okuneeprotein ezisezantsi ezinenani elifanayo leekhalori ().

Iziphumo zokukhuthaza ukugcwala kweyogurt zibaluleke ngakumbi ukuba utya iyogathi yamaGrike, eyahlukileyo kakhulu ethe yaxinwa. Iphezulu kwiprotheyini kuneyogathi eqhelekileyo, ibonelela ngeegram ezingama-22 nge-ounces eziyi-7 (200 grams) (15).

I-yoghurt yamaGrike ibonakalisiwe ukuba inefuthe kulawulo lokutya kunye nokulibaziseka kweemvakalelo zendlala ngaphezulu kweyogathi eqhelekileyo eneeprotein ezincinci ().

Isishwankathelo:

Iyogathi, ngakumbi iindidi zamaGrike, iphezulu kakhulu kwiiproteni. Iiprotheyini ziluncedo ekunciphiseni ukutya kunye nokulawula ubunzima.

3. Ezinye iintlobo zinokuzuza kwiMpilo yokuGaya ukutya

Ezinye iintlobo zeyogathi ziqulethe iibhaktheriya eziphilayo, okanye iiprobiotiki, ezaziyinxalenye yenkcubeko yokuqala okanye zongezwa emva kokunyanzeliswa.

Oku kunokuba luncedo kwimpilo yokugaya ukutya xa usetyenzisiwe ().

Ngelishwa, ii-yogurts ezininzi ziye zanyanzelwa, unyango olushushu olubulala iintsholongwane eziluncedo eziqulathiweyo.

Ukuqinisekisa ukuba iyogathi yakho ineeprobiotic ezifanelekileyo, jonga enye equlethe iinkcubeko eziphilayo, ezisebenzayo, ekufuneka zidweliswe kwileyibhile.

Ezinye iintlobo zeprobiotic ezifumaneka kwiyogathi, ezinje nge IBifidobacteria kwaye ILactobacillus, ziye zaboniswa ukunciphisa iimpawu ezingathandekiyo zesifo se-bowel syndrome (IBS), esi sifo esiqhelekileyo esichaphazela ikholoni (,,,).

Olunye uphononongo lwalunezigulana ze-IBS rhoqo ezisebenzisa ubisi olunamafutha okanye iyogathi equlethwe IBifidobacteria. Emva kweeveki ezintathu kuphela, baxele ukuphuculwa kokuqunjelwa kunye nokugcinwa kwesitayile- iziphumo ezibonwe emva kweeveki ezintandathu, ngokunjalo ().

Olunye uphononongo lufumanise ukuba iyogathi kunye IBifidobacteria ukuphucula iimpawu zokugaya ukutya kunye nobomi obunxulumene nempilo phakathi kwabasetyhini ababengenayo imeko yokugaya esiswini ().

Ukongezelela, uphando oluthile lufumene ukuba iiprobiotiki zinokukhusela kwisifo sohudo esichaphazelekayo, kunye nokuqhawulwa (,,,,, 28).

Isishwankathelo:

Ezinye iintlobo zeyogathi ziqulethe iiprobiotic, ezinokuthi zikhuthaze impilo yokwetyisa ngokunciphisa iimpawu zokuphazamiseka kwesisu, njengokuqunjelwa, urhudo kunye nokuqunjelwa.

4. Isenokuyomeleza Inkqubo Yamajoni Omzimba

Ukutyiwa kweyogathi- ngakumbi ukuba ineeprobiotic- rhoqo kunokuqinisa amajoni akho omzimba kunye nokunciphisa amathuba okufumana isigulo.

Iiprobiotic ziye zaboniswa ukunciphisa ukudumba, okunxulunyaniswa neemeko ezininzi zempilo ukusukela kukosuleleka kwintsholongwane ukuya kuthintelo lwesisu (,,,).

Uphando lubonisa ukuba kwezinye iimeko, iiprobiotic zinokunceda ukunciphisa izehlo, ubude bexesha kunye nobunzima bengqele eqhelekileyo (,,,,).

Ngapha koko, iipropathi zokonyusa amajoni eyogathi ngokuyinxenye kungenxa yemagniziyam, i-selenium kunye ne-zinc, ezilandelela iiminerali ezaziwayo ngendima eziyidlalayo kwimpilo yamajoni omzimba (,,).

I-Vitamin D ene-yogurt eqinisiweyo inokunyusa impilo yomzimba ngakumbi. I-Vitamin D ifundelwe amandla ayo okuthintela izifo ezinje ngengqele eqhelekileyo kunye nomkhuhlane (,,,).

Isishwankathelo:

I-yogurt ibonelela ngeprobiotiki, iivithamini kunye neeminerali, zonke ezinokunyusa impilo yomzimba kunye nokuthintela izifo ezithile.

5. Isenokuzikhusela kwiOsteoporosis

I-yogurt iqulethe izondlo ezingundoqo zokugcina impilo yethambo, kubandakanya i-calcium, iproteni, i-potassium, i-phosphorus kwaye, ngamanye amaxesha, ivithamin D.

Zonke ezi vithamini kunye neeminerali ziluncedo ngokukhethekileyo ekuthinteleni i-osteoporosis, imeko ebonakaliswa buthathaka emathanjeni. Kuqhelekile kubantu abadala (,,).

Abantu abane-osteoporosis banesisindo esiphantsi samathambo kwaye basemngciphekweni omkhulu wokuqhekeka kwethambo (,).

Nangona kunjalo, uphando lubonisa ukuba ukutya ubuncinci ukutya oku-3, ezifana neyogathi, mihla le kunokunceda ukugcina ubunzima bamathambo kunye namandla (,).

Isishwankathelo:

Iyogathi izityebi iivithamini kunye neeminerals ezidlala indima ebalulekileyo kwimpilo yethambo. Ukuyisebenzisa rhoqo kunokunciphisa umngcipheko we-osteoporosis.

6. Isenokuyizuzisa impilo yentliziyo

Umxholo weoyile yeyogathi sesinye sezizathu zokuba impilo yayo ihlala ixabana. Iqulethe amafutha amaninzi, kunye nexabiso elincinci lamafutha e-monounsaturated fatty acids.

Amafutha agcwalisiweyo ngaphambili ayekholelwa ukuba abangela isifo sentliziyo, kodwa uphando lwangoku lubonisa ukuba oku akunjalo. Nangona kunjalo, iintlobo ezingenamafutha kunye namafutha asezantsi eyogathi zisasaziwa e-US (,,).

Akukho bungqina bucacileyo bokuba amanqatha akwiyogathi ayingozi kwimpilo yakho. Ngapha koko, inokunceda impilo yentliziyo (,).

Olunye uphando lubonisa ukuba ukufunxwa kwamafutha agcweleyo avela kwiimveliso zobisi olupheleleyo kunyusa i-cholesterol "entle" ye-HDL, enokukhusela impilo yentliziyo. Olunye uphononongo lufumene ukutya kweyogathi ukunciphisa ukubakho kwesifo sentliziyo (,,).

Ngapha koko, iimveliso zobisi ezinje ngeyogathi zibonisiwe ukuba zinceda ukunciphisa uxinzelelo lwegazi oluphezulu, eyona nto ingumngcipheko wesifo sentliziyo. Iziphumo zibonakala ziphambili kwabo sele befumene uxinzelelo lwegazi (,,).

Isishwankathelo:

Nokuba ungakanani umxholo wamafutha, iyogathi ibonakala iyinzuzo kwimpilo yentliziyo ngokwandisa i-cholesterol ye "HDL" elungileyo kunye nokunciphisa uxinzelelo lwegazi.

7. Isengakhuthaza uLawulo loBunzima

I-yogurt ineepropathi ezininzi ezinokunceda kulawulo lobunzima.

Kwabaqalayo, iphezulu kwiiproteni, ezisebenza kunye necalcium ukunyusa amanqanaba okutya-ukunciphisa iihormoni ezinjenge peptide YY kunye ne-GLP-1 ().

Ngaphaya koko, izifundo ezininzi zifumanise ukuba ukusetyenziswa kweyogathi kunxulunyaniswa nobunzima bomzimba obuphantsi, ipesenti yamafutha omzimba kunye nomjikelezo wesinqe ().

Olunye uphononongo lufumanise ukuba ukungeniswa kweemveliso zobisi ezinamafutha apheleleyo, kubandakanya neyogathi, kunokunciphisa imeko yokukhuluphala. Oku kuyaphikisana nento eyayikholelwa ngaphambili malunga nokutya kunye nokutyeba (63).

Olunye uphononongo lufumanise ukuba abo batya iyogathi bahlala betya okungcono xa kuthelekiswa nabo bangayityiyo. Oku kubangelwe ngumxholo wezakha mzimba ophezulu, xa kuthelekiswa nomxholo wekhalori yawo (,).

Isishwankathelo:

Iyogathi iphezulu kwiiproteni, ezizalisa kakhulu, kwaye zinokuphucula ukutya kwakho ngokubanzi. Zombini ezi zinto zinceda ekulawuleni ubunzima.

Iyogathi isenokungabi yeyomntu wonke

Abanye abantu kufuneka balumke ngokutya kwabo iyogathi, njengoko kunokubangela iziphumo ezibi, ngakumbi kwabo banokunganyamezelani kwe-lactose okanye ukungabikho komzimba kubisi.

Ukunganyamezelani kweLactose

Ukunganyamezelani kweLactose kwenzeka xa umzimba uswele i-lactase, i-enzyme efunekayo ukophula i-lactose, iswekile efumaneka elubisini. Kukhokelela kwiimpawu zokugaya ezahlukeneyo, ezinjengeentlungu esiswini kunye norhudo, emva kokutya iimveliso zobisi.

Ke ngoko, abo banokunganyamezelani ne-lactose banokufuna ukunqanda iyogathi.

Nangona kunjalo, abanye abantu abanganyamezelani ne-lactose banokukwazi ukuyinyamezela. Kungenxa yokuba enye ye-lactose yonakele ngexesha lokuvelisa, kwaye iiprobiotic zinokunceda ekucoleni ukutya ().

Ukuba awunyamezeli i-lactose, kunokuba ngumcimbi wovavanyo kunye nephutha ukumisela ukuba ukutya iyogathi kuyakusebenzela.

Ubisi Allergy

Iimveliso zobisi ziqulethe i-casein kunye ne-whey, eziyiprotheyini abanye abantu abanomdla kuzo. Kule meko, ubisi lubangela impendulo enokuthi isuke kwimingxunya kunye nokudumba iye kwi-anaphylaxis esongela ubomi.

Ngesi sizathu, kungcono ukunqanda iyogathi ukuba unobisi olungenayo ubisi.

Yongeze iswekile

Iindidi ezininzi zeyogathi zinamanani aphezulu eswekile, ngakumbi lawo abhalwe njengamafutha asezantsi. Ukutya kakhulu iswekile kunxulunyaniswa neengxaki ezininzi zempilo, kubandakanya neswekile kunye nokukhuluphala (,,).

Ke ngoko, kubalulekile ukuba ufunde iilebheli zokutya kwaye uphephe iimveliso ezidwelisa iswekile kwizithako.

Isishwankathelo:

I-yogurt inokuba neziphumo ezibi kwabo banokunganyamezelani kwe-lactose okanye i-allergies yobisi. Iindidi ezininzi zinezixa ezikhulu zeswekile esongeziweyo, ezinokuthi zibe negalelo kwiimeko ezithile zempilo.

Uyikhetha njani iYogurt eyiyo kwiMpilo yakho

Okuncinci kuninzi xa kufikwa ekukhetheni iyogathi esempilweni.

Iindidi, ezingenaswekile zezona zilungileyo, kuba zinezinto ezincinci ngaphandle kweswekile.

Nokuba ukhetha i-yogurt esezantsi okanye egcweleyo kukukhetha.

Iindidi ezinamafutha apheleleyo ziqulathe iikhalori ezingaphezulu, kodwa oko akuthethi ukuba azisempilweni. Qiniseka nje ukuba unamathela kubungakanani besabelo esinconywayo.

Kuya kufuneka ujonge iiyogathi eziqukethe iinkcubeko eziphilayo kunye nezisebenzayo ukuqinisekisa ukuba ufumana ukulungiswa kweprobiotic ekhuthaza impilo.

Isishwankathelo:

Ezona yogathi zintle zempilo yakho ziqulathe izithako ezimbalwa kwaye akukho shukela longezelelweyo. Injongo yophawu oluqukethe iiprobiotic.

Umgca osezantsi

I-yogurt ityebile ngezondlo kwaye inokuyinyusa impilo yakho xa isetyenziswa rhoqo.

Inokukunceda ukunciphisa umngcipheko wezifo ezithile, ngelixa ikwanceda impilo yokugaya ukutya kunye nolawulo lobunzima.

Nangona kunjalo, qiniseka ukuba ukhetha iyogathi yakho ngobulumko. Ukufumana izibonelelo zezempilo eziphezulu, khetha iintlobo ezicacileyo, ezingenaswekile eziqulethe iiprobiotic.

Iiproteni zibonisiwe ukuba zixhasa imetabolism ngokwandisa inkcitho yakho yamandla, okanye inani leekhalori ozitshisayo imini yonke ().

Ukufumana iiprotheyini ezaneleyo kubalulekile ekulawuleni ukutya, njengoko inyusa imveliso yehomoni ebonisa ukugcwala. Inokunciphisa ngokuzenzekelayo inani leekhalori ozisebenzisileyo ngokubanzi, eziluncedo kulawulo lobunzima (,,).

Kwisifundo esinye, izifundo ezazityiwe iyogathi zazingalambile kwaye zatya ikhalori ezimbalwa kwisidlo sangokuhlwa, xa kuthelekiswa nabo batya ukutya okuneeprotein ezisezantsi ezinenani elifanayo leekhalori ().

Iziphumo zokukhuthaza ukugcwala kweyogurt zibaluleke ngakumbi ukuba utya iyogathi yamaGrike, eyahlukileyo kakhulu ethe yaxinwa. Iphezulu kwiprotheyini kuneyogathi eqhelekileyo, ibonelela ngeegram ezingama-22 nge-ounces eziyi-7 (200 grams) (15).

I-yoghurt yamaGrike ibonakalisiwe ukuba inefuthe kulawulo lokutya kunye nokulibaziseka kweemvakalelo zendlala ngaphezulu kweyogathi eqhelekileyo eneeprotein ezincinci ().

Isishwankathelo:

Iyogathi, ngakumbi iindidi zamaGrike, ziphezulu kakhulu kwiiproteni. Iiprotheyini ziluncedo ekunciphiseni ukutya kunye nokulawula ubunzima.

3. Ezinye iintlobo zinokuzuza kwiMpilo yokuGaya ukutya

Ezinye iintlobo zeyogathi ziqulethe iibhaktheriya eziphilayo, okanye iiprobiotiki, ezaziyinxalenye yenkcubeko yokuqala okanye zongezwa emva kokunyanzeliswa.

Oku kunokuba luncedo kwimpilo yokugaya ukutya xa kutyiwa ().

Ngelishwa, ii-yogurts ezininzi ziye zanyanzelwa, unyango olushushu olubulala iintsholongwane eziluncedo eziqulathiweyo.

Ukuqinisekisa ukuba iyogathi yakho ineeprobiotic ezifanelekileyo, jonga enye equlethe iinkcubeko eziphilayo, ezisebenzayo, ekufuneka zidweliswe kwileyibhile.

Ezinye iintlobo zeprobiotic ezifumaneka kwiyogathi, ezinje nge IBifidobacteria kwaye ILactobacillus, ziye zaboniswa ukunciphisa iimpawu ezingathandekiyo zesifo se-bowel syndrome (IBS), esi sifo esiqhelekileyo esichaphazela ikholoni (,,,).

Olunye uphononongo lwalunezigulana ze-IBS rhoqo ezisebenzisa ubisi olunamafutha okanye iyogathi equlethwe IBifidobacteria. Emva kweeveki ezintathu kuphela, baxele ukuphuculwa kokuqunjelwa kunye nokugcinwa kwesitayile- iziphumo ezibonwe emva kweeveki ezintandathu, ngokunjalo ().

Olunye uphononongo lufumanise ukuba iyogathi kunye IBifidobacteria ukuphucula iimpawu zokugaya ukutya kunye nobomi obunxulumene nempilo phakathi kwabasetyhini ababengenayo imeko yokugaya esiswini ().

Ukongezelela, uphando oluninzi lufumene ukuba iiprobiotiki zingakhusela isifo sohudo esinxulumene ne-antibiotic, kunye nokuqhawulwa (,,,,, 28).

Isishwankathelo:

Ezinye iintlobo zeyogathi ziqulethe iiprobiotic, ezinokuthi zikhuthaze impilo yokwetyisa ngokunciphisa iimpawu zokuphazamiseka kwesisu, njengokuqunjelwa, urhudo kunye nokuqunjelwa.

4. Isenokuyomeleza Inkqubo Yamajoni Omzimba

Ukutyiwa kweyogathi- ngakumbi ukuba ineeprobiotic- rhoqo kunokuqinisa amajoni akho omzimba kunye nokunciphisa amathuba okufumana isigulo.

Iiprobiotic ziye zaboniswa ukunciphisa ukudumba, okunxulunyaniswa neemeko ezininzi zempilo ukusukela kukosuleleka kwintsholongwane ukuya kuthintelo lwesisu (,,,).

Uphando lubonisa ukuba kwezinye iimeko, iiprobiotic zinokunceda ukunciphisa izehlo, ubude bexesha kunye nobunzima bengqele eqhelekileyo (,,,,).

Ngapha koko, iipropathi zokonyusa amajoni eyogathi ngokuyinxenye kungenxa yemagniziyam, i-selenium kunye ne-zinc, ezilandelela iiminerali ezaziwayo ngendima eziyidlalayo kwimpilo yamajoni omzimba (,,).

I-Vitamin D ene-yogurt eqinisiweyo inokunyusa impilo yomzimba ngakumbi. I-Vitamin D ifundelwe amandla ayo okuthintela izifo ezinje ngengqele eqhelekileyo kunye nomkhuhlane (,,,).

Isishwankathelo:

I-yogurt ibonelela ngeprobiotiki, iivithamini kunye neeminerali, zonke ezinokunyusa impilo yomzimba kunye nokuthintela izifo ezithile.

5. Isenokuzikhusela kwiOsteoporosis

I-yogurt iqulethe izondlo ezingundoqo zokugcina impilo yethambo, kubandakanya i-calcium, iproteni, i-potassium, i-phosphorus kwaye, ngamanye amaxesha, ivithamin D.

Zonke ezi vithamini kunye neeminerali ziluncedo ngokukhethekileyo ekuthinteleni i-osteoporosis, imeko ebonakaliswa buthathaka emathanjeni. Kuqhelekile kubantu abadala (,,).

Abantu abane-osteoporosis banesisindo esiphantsi samathambo kwaye basemngciphekweni omkhulu wokuqhekeka kwethambo (,).

Nangona kunjalo, uphando lubonisa ukuba ukutya ubuncinci ukutya oku-3, ezifana neyogathi, mihla le kunokunceda ukugcina ubunzima bamathambo kunye namandla (,).

Isishwankathelo:

Iyogathi izityebi iivithamini kunye neeminerals ezidlala indima ebalulekileyo kwimpilo yethambo. Ukuyisebenzisa rhoqo kunokunciphisa umngcipheko we-osteoporosis.

6. Isenokuyizuzisa impilo yentliziyo

Umxholo wamafutha eyogathi sesinye sezizathu zokuba impilo yayo ihlala ixabana. Iqulethe amafutha amaninzi, kunye nexabiso elincinci lamafutha e-monounsaturated fatty acids.

Amafutha agcwalisiweyo ngaphambili ayekholelwa ukuba abangela isifo sentliziyo, kodwa uphando lwangoku lubonisa ukuba oku akunjalo. Nangona kunjalo, iintlobo ezingenamafutha kunye namafutha asezantsi eyogathi zisasaziwa e-US (,,).

Akukho bungqina bucacileyo bokuba amanqatha akwiyogathi ayingozi kwimpilo yakho. Ngapha koko, inokunceda impilo yentliziyo (,).

Olunye uphando lubonisa ukuba ukufunxwa kwamafutha agcweleyo avela kwiimveliso zobisi olupheleleyo kunyusa i-cholesterol "entle" ye-HDL, enokukhusela impilo yentliziyo. Olunye uphononongo lufumene ukutya kweyogathi ukunciphisa ukubakho kwesifo sentliziyo (,,).

Ngapha koko, iimveliso zobisi ezinje ngeyogathi zibonisiwe ukuba zinceda ukunciphisa uxinzelelo lwegazi oluphezulu, eyona nto ingumngcipheko wesifo sentliziyo. Iziphumo zibonakala ziphambili kwabo sele befumene uxinzelelo lwegazi (,,).

Isishwankathelo:

Nokuba ungakanani umxholo wamafutha, iyogathi ibonakala iyinzuzo kwimpilo yentliziyo ngokwandisa i-cholesterol ye "HDL" elungileyo kunye nokunciphisa uxinzelelo lwegazi.

7. Isengakhuthaza uLawulo loBunzima

I-yogurt ineepropathi ezininzi ezinokunceda kulawulo lobunzima.

Kwabaqalayo, iphezulu kwiiproteni, ezisebenza kunye necalcium ukunyusa amanqanaba okutya-ukunciphisa iihormoni ezinjenge peptide YY kunye ne-GLP-1 ().

Ngaphaya koko, izifundo ezininzi zifumanise ukuba ukusetyenziswa kweyogathi kunxulunyaniswa nobunzima bomzimba obuphantsi, ipesenti yamafutha omzimba kunye nomjikelezo wesinqe ().

Olunye uphononongo lufumanise ukuba ukutya iimveliso zobisi ezinamafutha apheleleyo, kubandakanya iyogathi, kunokunciphisa imeko yokukhuluphala. Oku kuyaphikisana nento eyayikholelwa ngaphambili malunga nokutya kunye nokutyeba (63).

Olunye uphononongo lufumanise ukuba abo batya iyogathi bahlala betya okungcono xa kuthelekiswa nabo bangayityiyo. Oku kubangelwe ngumxholo wezakha mzimba ophezulu, xa kuthelekiswa nomxholo wekhalori yawo (,).

Isishwankathelo:

Iyogathi iphezulu kwiiproteni, ezizalisa kakhulu, kwaye zinokuphucula ukutya kwakho ngokubanzi.Zombini ezi zinto zinceda ekulawuleni ubunzima.

Iyogathi isenokungabi yeyomntu wonke

Abanye abantu kufuneka balumke ngokutya kwabo iyogathi, njengoko kunokubangela iziphumo ezibi, ngakumbi kwabo banokunganyamezelani kwe-lactose okanye ukungabikho komzimba kubisi.

Ukunganyamezelani kweLactose

Ukunganyamezelani kweLactose kwenzeka xa umzimba uswele i-lactase, i-enzyme efunekayo ukophula i-lactose, iswekile efumaneka elubisini. Kukhokelela kwiimpawu zokugaya ezahlukeneyo, ezinjengeentlungu esiswini kunye norhudo, emva kokutya iimveliso zobisi.

Ke ngoko, abo banokunganyamezelani ne-lactose banokufuna ukunqanda iyogathi.

Nangona kunjalo, abanye abantu abanganyamezelani ne-lactose banokukwazi ukuyinyamezela. Kungenxa yokuba enye ye-lactose yonakele ngexesha lokuvelisa, kwaye iiprobiotic zinokunceda ekucoleni ukutya ().

Ukuba awunyamezeli i-lactose, kunokuba ngumcimbi wovavanyo kunye nephutha ukumisela ukuba ukutya iyogathi kuyakusebenzela.

Ubisi Allergy

Iimveliso zobisi ziqulethe i-casein kunye ne-whey, eziyiprotheyini abanye abantu abanomdla kuzo. Kule meko, ubisi lubangela impendulo enokuthi isuke kwimingxunya kunye nokudumba iye kwi-anaphylaxis esongela ubomi.

Ngesi sizathu, kungcono ukunqanda iyogathi ukuba unobisi olungenayo ubisi.

Yongeze iswekile

Iindidi ezininzi zeyogathi zinamanani aphezulu eswekile, ngakumbi lawo abhalwe njengamafutha asezantsi. Ukutya kakhulu iswekile kunxulunyaniswa neengxaki ezininzi zempilo, kubandakanya neswekile kunye nokukhuluphala (,,).

Ke ngoko, kubalulekile ukuba ufunde iilebheli zokutya kwaye uphephe iimveliso ezidwelisa iswekile kwizithako.

Isishwankathelo:

I-yogurt inokuba neziphumo ezibi kwabo banokunganyamezelani kwe-lactose okanye i-allergies yobisi. Iindidi ezininzi zinezixa ezikhulu zeswekile esongeziweyo, ezinokuthi zibe negalelo kwiimeko ezithile zempilo.

Uyikhetha njani iYogurt eyiyo kwiMpilo yakho

Okuncinci kuninzi xa kufikwa ekukhetheni iyogathi esempilweni.

Iindidi, ezingenaswekile zezona zilungileyo, kuba zinezinto ezincinci ngaphandle kweswekile.

Nokuba ukhetha i-yogurt esezantsi okanye egcweleyo kukukhetha.

Iindidi ezinamafutha apheleleyo ziqulathe iikhalori ezingaphezulu, kodwa oko akuthethi ukuba azisempilweni. Qiniseka nje ukuba unamathela kubungakanani besabelo esinconywayo.

Kuya kufuneka ujonge iiyogathi eziqukethe iinkcubeko eziphilayo kunye nezisebenzayo ukuqinisekisa ukuba ufumana ukulungiswa kweprobiotic ekhuthaza impilo.

Isishwankathelo:

Ezona yogathi zintle zempilo yakho ziqulathe izithako ezimbalwa kwaye akukho shukela longezelelweyo. Injongo yophawu oluqukethe iiprobiotic.

Umgca osezantsi

I-yogurt ityebile ngezondlo kwaye inokuyinyusa impilo yakho xa isetyenziswa rhoqo.

Inokukunceda ukunciphisa umngcipheko wezifo ezithile, ngelixa ikwanceda impilo yokugaya ukutya kunye nolawulo lobunzima.

Nangona kunjalo, qiniseka ukuba ukhetha iyogathi yakho ngobulumko. Ukufumana izibonelelo zezempilo eziphezulu, khetha iintlobo ezicacileyo, ezingenaswekile eziqulethe iiprobiotic.