Iswekile kunye neyogathi: Yintoni oza kuyitya kunye nento onokuthi uyiphephe
Umxholo
- Luthini uphando?
- Yintoni eyenza iyogathi enkulu?
- Yeyiphi indlela yeyogathi ebalaseleyo?
- IsiGrike
- Iceland
- Ostreliya
- Zeziphi iimveliso ekufuneka ndizikhethile?
- Yintoni omele uyilumkele
- Ukuthatha
- Yenza njalo
- Musa ukwenza
Ushwankathelo
I-yogurt inokuba lukhetho olukhulu lokutya kwasekuseni okanye i-snack elula. Ukuba i-unsweetened kunye ne-Greek-style, iphantsi kwi-carbohydrate kwaye iphezulu kwiprotheni. Oku kuthetha ukuba ayizukubangela ii-spikes zeswekile yegazi kubantu abanesifo seswekile, njengeminye imithombo yeecarbohydrate.
Kukho nokuba kukho izibonelelo ezongezelelweyo kubantu abanesifo sikashukela. Funda ukuze ufunde ngakumbi.
Luthini uphando?
Ukutya okunotyiweyo, okufana neyogathi, kuneebhaktiriya ezilungileyo ezibizwa ngokuba ziiprobiotic. Iiprobiotic zibonisiwe ukuphucula impilo yamathumbu. Uphando malunga nempilo yamathumbu iyaqhubeka, kodwa isisu sebhakteria kunye nempilo iyonke inokudlala into kwiimeko ezininzi zempilo, kubandakanya ukutyeba kakhulu kunye neswekile.
Uphando lwamva nje lubonisa ukuba ukusetyenziswa kweyogathi kunokunxulunyaniswa namanqanaba asezantsi eswekile kunye nokumelana ne-insulin, kunye noxinzelelo lwegazi olusezantsi lwe-systolic. Ukongeza, uhlalutyo lweJenali yeSondlo kwizifundo ezili-13 zamva nje zagqitywa kwelokuba ukusetyenziswa kweyogathi, njengenxalenye yokutya okunempilo, kunokunciphisa umngcipheko wohlobo lweswekile yesi-2 kubantu abadala abasempilweni nabadala.
Yintoni eyenza iyogathi enkulu?
Uninzi lweemveliso zobisi zine-Glycemic Index (GI) esezantsi. Oku kubenza balungele abantu abanesifo seswekile. Ukufumana okuninzi kwiyogathi yakho, jonga iilebheli ngaphambi kokuba uthenge. Ukuba ufuna izibonelelo zesisu kwiiprobiotic, khetha iyogathi enezinto eziphilayo nezisebenzayo.
Nika ingqalelo iilebhile yeNqaku leZondlo. Uninzi lweeyogathi zongeze iswekile. Khetha iindlela eziqulathe iigram ezili-10 (g) zeswekile okanye ngaphantsi. Iijogt ezinomxholo wekhabhohayidrethi opheleleyo ongange-15 g okanye ngaphantsi ngokusebenza zilungele abantu abanesifo seswekile.
Khangela ii-yogurts ezineeprotheyini eziphezulu kwaye ziphantsi kwii-carbohydrate, ezinje nge yogurt engathandekiyo yamaGrike. Jonga iilebhile ngokucacileyo, kuba umxholo weswekile phakathi kweempawu- kunye naphakathi kweencasa ngaphakathi kophawu olunye-zinokwahluka kakhulu.
Yeyiphi indlela yeyogathi ebalaseleyo?
IsiGrike? Iceland? WaseOstreliya? Usenokuzibuza ukuba ingaba isitayela esinye sinomdla wesifo sikashukela kunabanye. Impendulo iyonke kwisixa sohlobo ngalunye lweyogathi luxinekile.
IsiGrike
Ngokungafaniyo neyogathi eqhelekileyo, iyogurt yamaGrikhi iyaxinana ukususa i-whey engamanzi kunye ne-lactose. Oku kuyenza ibe ngqindilili kunye ne-creamier. Iindaba ezimnandi kubantu abanesifo seswekile kukuba i-yogurt ye-Greek engenaswekile inokuba neeprotein eziphindwe kabini kunye nesiqingatha se-carbohydrate yeyogathi eqhelekileyo. Nangona kunjalo, ubisi olupheleleyo lweyogathi yamaGrike inokuqulatha phantse amaxesha amathathu kumanqatha eyogathi eqhelekileyo. Khetha i-yoghurt okanye i-nonfat ye-Greek ongakhetha kuyo ukuba amanqatha ayakuxhalabisa.
Iceland
Ngokobuchwephesha hayi iyogathi kodwa "imveliso yobisi enenkcubeko" eyenziwe ngetshizi, iyogathi yase-Icelandic ayihluthwanga nangaphezu kweyogathi yamaGrike. Oku kuyenza ibe ngqindilili kwaye kuyinika iiprotein ezingakumbi. Uncedo olongezelelekileyo lweyogathi yaseIceland luyenziwe ngokwesiko kubisi olunamafutha. Oku kunciphisa umxholo wamafutha. Nangona kunjalo, "i-Icelandic-style" i-yogurts inokuza kwiindidi zobisi olupheleleyo ngokunjalo.
Ostreliya
I-yoghurt yase-Australia ayifakwanga, ayinike ubume obucekeceke kune-Icelandic okanye i-yogurts zamaGrike. Ukunqongophala kokuxinana kukwathetha ukuba ayipakishwanga ngeprotein eninzi, kwaye umxholo wekhabhohayidrethi awuncitshiswanga. I-yogurt yase-Australia ngokwesiko iswiti ngobusi kwaye yenziwa ngobisi olupheleleyo. Kukho iintlobo zobisi lwe-skim, nazo.
Zeziphi iimveliso ekufuneka ndizikhethile?
Zininzi izinto onokukhetha kuzo kwivenkile yokutya yeswekile-yeyogathi ezinobungane. Nazi ezinye ezimbalwa ekufuneka ziqwalaselwe:
| Igama lebrand | Uhlobo | Incasa | Ubungakanani benkonzo (ii-ounces) | IiCarbohydrate (iigrama) | Iswekile (iigrama) | Iiprotheni (iigrama) | I-calcium (% ixabiso lemihla ngemihla) |
| Chobani | IsiGrike | ngokucacileyo, nonfat | 5.3 oz. | 6 g | 4 g | 15 g | 10% |
| UDannon Oikos | IsiGrike | I-Cherry Zero kathathu, i-nonfat | 5.3 oz. | 14 g | 6 g | 15 g | 15% |
| UDannon Oikos | IsiGrike | ithafa, ubisi olupheleleyo | 8.0 oz. | 9 g | 9 g | 20 g | 25% |
| Ubushushu | IsiGrike | Fage Ithafa elipheleleyo | 7.0 oz. | 8 g | 8 g | 18 g | 20% |
| Siggi ’s | Iceland | I-strawberry kunye ne-rhubarb, ubisi olupheleleyo | I-4.4 oz. | 12 g | 8 g | 12 g | 10% |
| Siggi ’s | Iceland | ivanilla, ingcaciso | 5.3 oz. | 12 g | 9 g | 15 g | 15% |
| ISmári | Iceland | plain (ecocekileyo) nonfat | I-5.0 oz. | 6 g | 5 g | 17 g | 10% |
| ISyonyfield Organic | Imveli yaseMelika | ngokucacileyo, nonfat | 5.3 oz. | 10 g | 8 g | 7 g | 25% |
| Wallaby | Ostreliya | ithafa, ubisi olupheleleyo | 8.0 oz. | 14 g | 10 g | 11 g | 40% |
Yintoni omele uyilumkele
Iikhalori kunye nee-carbohydrate zinokufihla kwizongezo ezongezelelekileyo ezinje ngeelekese, amandongomane, kunye negranola. Oku kunokuba negalelo ekunyukeni kweswekile egazini.
Kungcono ukhethe imveliso oyithandayo yeyogathi kwaye wongeze ngokwakho. Ngale ndlela, unokulawula ubungakanani benkonzo kunye neswekile eyongeziweyo. Zama ukudibanisa iiblueberries ezintsha kunye neeamangile ezisikiweyo. Unokongeza imbewu yeflakisi yomhlaba, imbewu ye-chia, kunye namaqunube asikiweyo.
Ngokubhekisele kwizithambisi ezingezizo ezokwenziwa, uphando olutsha lukhokelela kwiingcali ukucebisa ngononophelo, ngakumbi kubantu abanesifo seswekile kunye nokuchasana ne-insulin. Ngelixa ekuqaleni babethengisiwe njengendlela yokunceda abantu bathintele izinyo labo elimnandi kwaye balawule ubunzima babo, uphando lwakutsha nje lubonisa ukuba iilekese zokufakelwa zinokukhuthaza ukuzuza ubunzima kunye notshintsho kumathumbu ebacteria.
Ukuba ufuna ukucoca iswekile yokufakelwa, iziqhamo ezitsha ziyaqhubeka nokuba sempilweni kunye nendlela yendalo yokuthambisa iyogathi yakho. Unokudibanisa kwi-appleauce engenashukela njengendlela ekhawulezayo yokwenza i-yogurt yakho ibe yendalo.
Ukuthatha
Yenza njalo
- Ukuba ufuna izibonelelo zamathumbu ezivela kwiiprobiotiki, khetha iyogathi enezinto eziphilayo nezisebenzayo.
- Khangela iiyogathi ezineeproteni ezininzi kwaye ziphantsi kwii-carbohydrate.
- Khetha iincasa ezingenayo ngaphezulu kwe-10 g yeswekile kunye ne-15 g yeecarbohydrate ngokusebenza.
Musa ukwenza
- Gwema i-yogurt kunye ne-toppings ezifakiwe.
- Musa ukuthenga i-yogurt ngaphandle kokufunda iilebula zeNutrition Facts.
Njengakwezona zinto zininzi, ukumodareyitha kubalulekile. ISebe lezoLimo laseMelika ngoku licebisa ukuba abantu abadala bafumane iinkonzo zobisi ezintathu suku ngalunye. Ngelixa le ngcebiso iphikisanayo phakathi kweengcali zezempilo, ukujonga iswekile yegazi emva kokutya iyogathi yeyona ndlela ilungileyo yokuchonga indlela iyogathi ekuchaphazela ngayo. I-yogurt engenaswekile okanye i-yogurt ye-Greek inokuba yindlela elungileyo yokuba abantu abanesifo seswekile bafumane idosi elungileyo yeprotein, calcium kunye neprobiotic.
Amanqaku Akutshanje
Indlela yokunyanga isifo sesibindi
