Uyikhetha njani eyona yogathi ingcono kwiMpilo yakho

Umxholo

• Soloko uyifunda ileyibhile
• Uluhlu lwezithako
• Iinkcukacha ngezondlo
• Gwema i-Sugar eyongeziweyo
• Amafutha asezantsi vs Amanqatha apheleleyo
• Khangela iiNkcubeko eziPhila
• Loluphi udidi olungcono?
• Ngaba isiGrike, esingelobisi okanye iYogurt yesiqhelo?
• Yendalo okanye Hayi?
• Iijogu ezimbalwa zokuzama
• ISyonyfield Organic
• UDannon Yonke iNdalo
• Ithafa elipheleleyo leThafa
• Xa ukhetha iYogurt esempilweni, Okuncinci kuninzi

Iyogathi ihlala ithengiswa njengokutya okusempilweni.

Nangona kunjalo, iswekile kunye nokunambitheka okongezwe kwiiyogathi ezininzi kunokubenza ngakumbi njengokutya okungenampilo.

Ngesi sizathu, ukuhamba kwindawo yeyogathi kwivenkile yakho kunokudideka.

Landela esi sikhokelo ukufumana ukuba ujonge ntoni kwaye uphephe ntoni xa uthengela iyogathi esempilweni.

Soloko uyifunda ileyibhile

Ukufunda iilebheli kuya kuhlala kuyinyathelo lakho lokuqala xa usenza isigqibo sokutya oza kukuthenga.

Kungenxa yokuba ukufunda ilebula kubalulekile ekwazini eyona nto ikukutya kwakho.

Ngaphandle, kunokubonakala ngathi zonke iiyogathi ziyafana. Nangona kunjalo, ukuba uyazi ukuba ujonge ntoni, ilebhile kwiyogathi nganye inokubalisa ibali elahlukileyo.

Uluhlu lwezithako

Nangona zonke iyogathi ziqala njengeyogathi engenanto, zihlala ziqulathe izithako ezongeziweyo, ezinje ngeswekile, iincasa ezingezizo, idayi, izinto zokuzinzisa kunye nezilondolozo.

Xa kunokwenzeka, khetha iyogathi ngaphandle kwesixa esikhulu sezithako ezongeziweyo. Endaweni yoko, zama ukukhetha iyogathi ngezinto ezimbalwa.

Kuya kufuneka zibandakanye ubisi, iinkcubeko zebhaktiriya ezisetyenziselwa ukuguqula ubisi lube yiyogathi hayi enye into eninzi.

Izithako zidweliswe ngokobunzima, ke thintela iyogathi eneswekile edweliswe kufutshane nephezulu.

Ngcono okwangoku, thintela zonke iiyuriti ezinalo naluphi na uhlobo lweswekile esongeziweyo kuluhlu lwezithako.

Iswekile inokudweliswa phantsi kwamagama ahlukeneyo, kubandakanya i-sucrose, isiraphu ephezulu yengqolowa ye-fructose, incindi yeziqhamo, iswekile yommoba kunye nectar incindi.

Iinkcukacha ngezondlo

Amanqaku esondlo kwileyibhile anokukunika olona lwazi luthe ngqo.

Ubungakanani benkonzo kunye neekhalori ngokukhonza zidweliswe phezulu. Amanqaku esondlo anokukuxelela ukuba zingaphi ii-carbs, amanqatha, iiprotein kunye neswekile kwinkonzo nganye.

Qaphela ukuba kunokubakho ngaphezulu kokusebenza kwisikhongozelo ngasinye, oko kuthetha ukuba kukho iikhalori ezininzi.

Okwangoku, ilebhile yesondlo ayihlukanisi iswekile eyongeziweyo kwiswekile eyenzeka ngokwendalo, enokwenza kube nzima ukuxelela ukuba ingakanani iswekile eyongeziweyo.

Nangona kunjalo, izikhokelo zokulebhelisha zineegram zeswekile eyongeziweyo ngokusebenza ziya kudweliswa kwiilebhile kwixesha elizayo.

Ulwazi lwesondlo luya kukuxelela nokuba ingakanani icalcium kunye novithamini D weyogathi nganye enayo.

Ngokufanelekileyo, i-yogurt yakho iya kuba ne-vitamin D kunye nenxalenye ebalulekileyo yeemfuno zakho ze-calcium zemihla ngemihla. Oku kuya kudweliswa njengepesenti yexabiso lemihla ngemihla (% DV) kwileyibhile.

Ngolwazi oluthe kratya malunga nendlela yokufunda iilebheli zokutya, jonga eli nqaku.

Ukufunda ilebula yinto yokuqala ekufuneka uyenzile xa ukhetha iyogathi. Iinyani zesondlo kunye noluhlu lwezithako zinokukuxelela okuninzi malunga nento ekuyo iyogurt yakho.

Gwema i-Sugar eyongeziweyo

Oyena tyala uphambili ojika iyogathi ekutyeni okusempilweni iye kokungafunekiyo yongezwa iswekile.

Umndilili othathwa eMelika weswekile eyongeziweyo unyukile ukusuka kwi-20 lbs (9 kg) yeswekile ngonyaka kwi-1850 ukuya ngaphezulu kwe-160 lbs (73 kg) ngonyaka nge-2000s yokuqala ().

Kuqikelelwa ukuba iziselo ezineswekile zinoxanduva lwe-40% yolo nyuso. Nangona kunjalo, ukutya okucutshungulwayo okuneswekile eyongeziweyo, kubandakanya neeyogathi eziswiti, kunceda ukufaka isandla kuyo ().

Ukutya iswekile eninzi kunokuba yingozi empilweni. Uphando luye lwadibanisa ukuphuhliswa kokutyeba kakhulu, isifo senhliziyo, ukungasebenzi komzimba, isifo sesibindi kunye nohlobo lwe-2 yeswekile, phakathi kwezinye iingxaki (,,).

Nangona iyogathi sele iqulethe iswekile yendalo ngohlobo lwe-lactose (ubisi iswekile), iinkampani zokutya zihlala zongeza izixa ezikhulu zeswekile ukwenza i-yogurt incwike.

I-yogurt engenanto iqulethe i-10-15 gram ye-carbs ngekomityi nganye (i-245 gram), kodwa i-yogurts ene-flavored okanye i-sweetened ingaba ne-30 gram ngokutya (4).

Ukukhetha iyogathi esempilweni, khetha ii-brand ngeswekile encinci xa ukhonza. Oku kuthetha okuncinci ngangokunokwenzeka ngaphezulu kwe-10-15 gram ngekomityi (245 gram) esele ikhona kwi-lactose.

Ngokwesiqhelo, olona khetho lusempilweni lucacile, iyogathi engathandekiyo. Kodwa ukuba awuyithandi i-yogurt ecacileyo, kukho izinto ezimbalwa onokuzenza endaweni yoko.

Olunye ukhetho kukuzenza mnandi ngokwakho ngesiqhamo esitsha osithandayo.

Unokwenza i-yogia yakho ye-yogurt yokwenza i-yogurt ecacileyo ibe yinto encinci. Kwaye, njengebhonasi, uya kufumana iproteni, ifayibha kunye namafutha asempilweni ngembewu ye-chia.

Kulula njengokuxuba iikomityi ezi-2 (473 ml) zeyogathi kunye neepunipuni eziyi-1.5-2 (22-30 ml) zembewu ye-chia kwaye uyiyeke ihlale ubusuku bonke efrijini.

Iswekile eyongeziweyo inokuguqula ukutya kwezempilo kukutya okungenamsoco. Khetha i-yogurt ecacileyo xa kunokwenzeka kwaye uhlale ufunda iilebula ukufumanisa ukuba iswekile ifakiwe.

Amafutha asezantsi vs Amanqatha apheleleyo

I-yogurt ingenziwa ngokusuka kubisi olupheleleyo, olunamafutha asezantsi okanye olungenamafutha.

Iingcali zezempilo zihlala zincomela iimveliso zobisi ezinamafutha asezantsi kuba uninzi lwabantu sele lutye iikhalori ezingaphezulu kunokuba zifuna.

Ngenxa yoko, uninzi lweeyogathi zenziwe ngobisi olunamafutha asezantsi okanye olungenamafutha.

Nangona kunjalo, ii-yogurts ezinamafutha ancitshisiweyo zihlala zineswekile eninzi, eyongezwa ukubuyekeza ilahleko yencasa kumanqatha. Ke ukuba ukhetha i-yogurt ene-fat-fat, qiniseka ukuba ujonga enye ngaphandle kweswekile.

I-yogurt egcweleyo iyafumaneka. Nangona iqulethe iikhalori ezingaphezulu kune-yogurt ene-fat-fat, loo nto ayenzi ukuba ibe lukhetho olunempilo.

Ngapha koko, amafutha afumaneka kwiimveliso zobisi ezinamafutha apheleleyo kunokuba luncedo.

Iimveliso zobisi ziqulathe izinto ezenzeka ngokwendalo ezinamafutha ezingafaniyo namafutha athambisayo afumaneka kukutya okucutshungulwayo.

La mafutha, oko kukuthi, i-conjugated linoleic acid (CLA), ayithathwa njengeyingozi kwaye inokuba nezibonelelo zempilo.

Banokunceda ukunciphisa amafutha emzimbeni kunye nokudumba, ukunciphisa umngcipheko wesifo sentliziyo, ukuphucula ulawulo lweswekile yegazi kunye nokulwa iiseli zomhlaza kwiityhubhu zovavanyo (,,).

Zombini i-yogurt ezingenamafutha angenaswekile kunye namafutha apheleleyo anokuba sempilweni. Thatha isigqibo sokuba loluphi uhlobo oza kulutya ngokusekwe kwimikhwa yakho yokutya, ukhetho lokutya kunye neenjongo zekhalori.

Iyogathi inokwenziwa ngokuncitshiswa okunamafutha okanye ubisi olunamafutha apheleleyo. I-yogurt enamafutha ancitshisiweyo asezantsi kwiikhalori ukuba ayinashukela. Zombini zinokukhetha ngokufanelekileyo.

Khangela iiNkcubeko eziPhila

Iibhaktheriya ezisempilweni ezisetyenziselwa ukwenza iyogathi. Bajika iswekile yobisi (i-lactose) kwi-acid ye-lactic, ebangela iyogathi ukuba incasa ibe muncu.

Ezi bhaktheriya zeprobiotic, zihlala zibizwa ngokuba "ziinkcubeko eziphilayo" kwiyogathi, zinokunika inani elikhulu lezibonelelo zezempilo.

Nangona uphando kwiiprobiotic lusebusaneni, uphando lubonisa ukuba banako:

• Ukuphucula iimpawu zokunganyamezelani kwe-lactose ().
• Khuthaza amajoni omzimba ().
• Ukunciphisa ngokubonakalayo iimpawu zoxinzelelo ().
• Ukunciphisa umngcipheko wokuhanjiswa sisifo sorhudo esihambelana nabantwana kunye nabantu abadala (,).
• Ukuphucula iimpawu zesifo sengqondo sesisu (,).

Olunye uphononongo lufumanise ukuba iprobiotic iyogathi inokunceda ukuthoba i-cholesterol, ubunzima bomzimba kunye neempawu zokukrala ().

Ukutya iyogathi kunye neprobiotic IBifidobacterium ikwabonakalisiwe ukuphucula imeko yamathumbu ebantwaneni nakubasetyhini (, 17).

Zonke iiyogathi ziqulathe ezi nkcubeko ziphilayo kwasekuqaleni, kuba zisisithako esiguqula ubisi lube yiyogathi.

Nangona kunjalo, umxholo weprobiotic weyogathi unokuhluka kakhulu kuxhomekeka kwinani lezinto, kubandakanya neendlela zokupakisha kunye neemeko zokugcina.

Ukufumana ezona zibonelelo kwiyogathi yakho, khetha enye yezona probiotic. Ngelishwa, akukho ndlela ilula yokuxela ukuba ingakanani iyogathi equlathe.

Umbutho weSizwe weyogathi unikezela isitywina "esiSebenzayo nesisebenzayo" seyogathi eziqulathe i-100 yezigidi zeenkcubeko (ibhakteria) ngegrama nganye ngexesha lokuvavanywa. Itywina libukeka ngoluhlobo: Umthombo wemifanekiso: Fage.

Nangona kunjalo, ukufumana itywina kuyabiza. Iimpawu ezininzi zikhetha ukuhamba ngaphandle kwayo, nokuba ziyahlangabezana neenkcubeko ezizigidi ezili-100 ngokwegrama.

Ngapha koko, enye ingxelo malunga neyoga ezivavanywe ngokuzimeleyo yafumanisa ukuba iimveliso ezininzi ngaphandle kwetywina ziqulathe ngaphezulu kwe-100 yezigidi zeenkcubeko ngegrama nganye (18).

Eyona nto ibaluleke kakhulu kukuphepha i-yogurts ezinyangiweyo, okanye ezonyanzelisiweyo emva kokuba iiprobiotic zongezwa. I-Pasteurization ibulala ibacteria, ekufuneka iphile ukuze izuze wena.

Oku kulula ukufumanisa kuba iilebhile zezi yogurti kufuneka zithi "ziphathwe ubushushu emva kokuziqhelanisa" (19).

Iiprobiotic ziintsholongwane ezinobungane eziguqula ubisi lube yiyogathi. Jonga iyogathi enesitywina "esiPhila kunye nesiSebenzayo seNkcubeko" kwaye uphephe iiyogathi eziye zacolwa emva kokuveliswa.

Loluphi udidi olungcono?

Zininzi iintlobo ezahlukeneyo zeyogathi ezikhoyo, kwaye nantsi indlela iintlobo ezahlukeneyo ezithelekisa ngayo.

Ngaba isiGrike, esingelobisi okanye iYogurt yesiqhelo?

I-yogurt yesiGrike yeyona nto inkulu kwiyogathi ngoku. Yahlukile kwiyogathi yemveli kuba ixinekile amaxesha amaninzi, isusa enye ye-whey kunye ne-lactose.

Oku kunika iyogurt yamaGrike malunga neeprotheyini eziphindwe kabini njengeyogathi yemveli kunye nesiqingatha seecarbs. Olukhetho olukhulu njenge-snack yokugcwalisa kunye nakwabo banganyamezelani ne-lactose (20).

Nangona kunjalo, oku kuthetha ukuba iyogurt yamaGrike ikwenyuka kakhulu kwiikhalori kunye namafutha kwaye iqulethe ikhalsiyam encinci kuneyogathi yemveli.

Iimpawu ezininzi zizaliswe sishukela esongeziweyo.

Iiyogathi ezingenabisi, ezifana nesoya okanye iyogathi yekhokhonathi, ziye zaduma. Ngenxa yokuba zisekelwe kwizityalo, zincinci kakhulu kumanqatha kuneyogathi yendabuko kwaye ayinayo i-lactose.

Olu lukhetho olufanelekileyo kwiimvumba kunye nabantu abanonyamezelo lwe-lactose. Nangona kunjalo, ayinayo ngokwendalo i-calcium eninzi, ke kufuneka uqiniseke ukuba ujonga uphawu lwentengiso ene-calcium kunye nevithamini D.

I-yoghurt yamaGrike, engeyiyo yobisi kunye neyogathi eqhelekileyo zonke zinokukhetha okunempilo, kodwa akukho nanye esempilweni kunezinye.

Yendalo okanye Hayi?

Ukuhambisa itywina le-organic ye-USDA, ubisi kufuneka luvele kwiinkomo ezondliwe nge-organic, non-GMO feed kwaye zinganyangwa nge-antibiotics okanye ii-hormone zokukhula.

Nangona kunjalo, nokuba ukutya okuphilayo kulunge ngakumbi okanye akunjalo kuxoxwa kakhulu, kwaye ukusetyenziswa kwe-GMOs kunye nokukhula kwamahomoni kulimo lobisi kuhlala kungumbono omkhulu.

Umxholo wesondlo wokutya okunezinto eziphilayo xa kuthelekiswa nokutya okuqhelekileyo unempikiswano nayo, nangona kubonakala ngathi kukho umahluko xa kufikwa kubisi lobisi.

Umzekelo, uphononongo lufumanise ukuba ubisi lwe-organic luneprofayili ye-asidi enamafutha kunye ne-beta-carotene ephezulu, ivithamin E kunye nomxholo wentsimbi kunobisi oluqhelekileyo (21,).

Nangona kunjalo, kukwabonakala ngathi ubisi lwe-organic lusezantsi kwizimbiwa ze-selenium kunye ne-iodine ().

Into enomdla kukuba, lo mahluko unokubakho ngenxa yomehluko ekutyeni kweenkomo. Khange baxhomekeke ekubeni ingaba iindlela zokulima beziphila okanye ziqhelekile (,).

Inyani yile, kunzima ukutsho ukuba ngaba i-organic ilunge ngokwenene kunesiqhelo xa kufikwa kwisondlo kunye nezibonelelo zezempilo.

I-yogurt yamaGrike ineeprotheyini ezininzi kunye nee-carbs ezimbalwa, ngelixa i-yoghurt engena-bisi ithanda ukuba namafutha amancinci kwaye akukho lactose. Iyogathi ye-Organic inokuba sisityebi kwizondlo ezithile, kodwa isezantsi kwezinye.

Iijogu ezimbalwa zokuzama

Ngelixa olu luhlu aluphelelanga, nazi iintlobo ezimbalwa zeyogathi ezikhethiweyo ezisempilweni.

ISyonyfield Organic

IStonyfield Organic luphawu olulungileyo lokukhetha ukuba uyathanda ukuthenga izinto eziphilayo. Zonke iiyogathi zazo zezendalo kwaye zinemveliso ezininzi ezahlukeneyo onokukhetha kuzo.

Banikezela ngokutyisa ingca, iyogathi yobisi olupheleleyo, iyogathi yamaGrike kunye nomgca weSmooth & Creamy.

Ukuba ukhetha i-yogurt ene-flavored, i-yogurt yazo yamaGrike eneziqhamo zonke zikhetho.

Nangona kunjalo, uninzi lwezinye iigurts ezineziqhamo ezineziqhamo ziqulathe iswekile eyongeziweyo.

UDannon Yonke iNdalo

I-Dannon's Yonke indalo yeyogathi ngumzekelo olungileyo weyogathi esempilweni.

Inezithako ezibini kuphela: ubisi olunamafutha asezantsi okanye olungenamafutha kunye ne-pectin, etyeba yendalo. Ikwaphethe itywina "lokuPhila kunye nokuSebenza okusebenzayo".

Ngelishwa, le yogurt ayinayo ivithamin D eyongeziweyo.

Nangona kunjalo, ngaphandle kweswekile eyongeziweyo, i-8 yeeprotheyini ngokusebenza kunye ne-30% yeemfuno zakho zekhalsiyam yemihla ngemihla, iseyinto elungileyo.

Zonke i-yogurt ze-Dannon, nangona zithandwa, ziqulathe iswekile eninzi eyongeziweyo kwaye ke ngoko ayizizo iinketho zeyogathi ezisempilweni.

Ithafa elipheleleyo leThafa

Fage lukhetho olukhulu kwabo bonwabela iyogathi yamaGrike.

Umgca weFage Total Plain line ye yogurt iqulethe ubisi kuphela kunye neenkcubeko ezahlukeneyo. Ikwafumaneka kwi-fat-full, 2% kunye ne-0% yeentlobo.

Nangona kunjalo, ekubeni iyiyogathi yamaGrike, umxholo wecalcium ungaphantsi kuneyogathi yesiqhelo, malunga neepesenti ezingama-20 zeemfuno zakho zemihla ngemihla. Kananjalo ayiqulathanga nevithamini D.

Okwangoku, lukhetho olusempilweni.

Kodwa, njengolunye uhlobo, bambelela kwiintlobo ezicacileyo. I-brand's flavored okanye i-yogurts ezongezwa kwiziqhamo ziqulathe iswekile eninzi eyongeziweyo.

Zininzi iintlobo zeyogathi esempilweni onokuzama ngayo. Khetha iindidi ezineswekile esezantsi okanye engafakwanga kunye noluhlu olufutshane lwezithako.

Xa ukhetha iYogurt esempilweni, Okuncinci kuninzi

Xa kuziwa kwiyogathi, ukuyigcina isempilweni kuthetha ukuyigcina ilula.

Zama ukukhetha iyogathi enezithako ezimbalwa kunye neswekile encinci eyongeziweyo ngokusemandleni. I-yogurt engenaswekile kunye engenaswekile yeyona ilungileyo.

Ngaphandle kwalonto, ukhetho oluninzi lukhetho lwakho.

Ngethuba nje ulandela ezi ngcebiso, unokuziva uqinisekile ukuba iyogathi oyikhethayo lukhetho olusempilweni nolusempilweni.