Yogurt: yintoni, izibonelelo eziphambili kunye nendlela yokulungiselela

Umxholo

• Izibonelelo eziphambili
• Ukwakhiwa kwesondlo seyogathi
• Ungayisebenzisa njani
• Uyilungisa njani iyogathi yasekhaya
• Ikhekhe leyogathi

I-yogurt sisiphumo esivela kubisi esilungiselelwe ngenkqubo yokuvundisa ubisi, apho iibhaktheriya zinoxanduva lokuvundisa i-lactose, iswekile ngokwendalo ekhoyo elubisini, kunye nemveliso ye-asidi ye-lactic, eqinisekisa ubume beempawu kunye nencasa yokutya.

Ukongeza, iyogathi ikwajongwa njengeprobiotic kuba ineebhaktiriya eziphilayo, ezinje IBifidobacteria kwaye ILactobacillus ezinceda ukuphucula impilo yenkqubo yokwetyisa, ukongeza ekubeni sisityebi kwezinye izondlo, ikakhulu ikhalsiyam, enceda ukuthintela i-osteoporosis.

Iijogt zingalungiswa ekhaya okanye zingathengwa kwivenkile enkulu. Nangona kunjalo, iyogathi efumaneka kwivenkile enkulu ihlala ineswekile, idayi kunye nezinye izinto ezinokuthi zingalungeli impilo yakho, ke ngoko kubalulekile ukuba ufunde ilebheli yesondlo ngaphambi kokukhetha imveliso.

Izibonelelo eziphambili

Izibonelelo eziphambili zempilo zeyogathi yendalo zibandakanya:

• Ukuphucula iintsholongwane zebhakterial, ke, ukunceda ekulweni uthotho lwezifo ezinjengezilonda ezinganyanzelekanga zamathumbu, umhlaza wekolon, ukuqhina, isisu kunye nezilonda zesisu, isifo sokukrala kwebele, i-enteritis, isisu nesisu segazi, umzekelo;
• Ukuphucula ukuhamba kwamathumbu, okoko iibhaktheriya ezikhoyo kwiyogathi zenza "ukugaya kwangaphambili" kweeproteni, zivumela ukwenziwa ngcono kokugaya;
• Ukudibanisa ukubila kokutya ukuthintela igesi, ukucaphuka, ukudumba kunye nosulelo lwamathumbu;
• Ukubonelela ngecalcium kunye nephosphorus emzimbeni, ukunceda ukuthintela i-osteopenia, i-osteoporosis, enegalelo ekubuyiseni i-fractures kunye nokunyamekela impilo yamazinyo;
• Ukukhuthaza ukwanda kobunzima bemisipha kunye nokubuyiselwa kwayo, kuba isityebi kwiiproteni kwaye, ke, inokusetyenziswa ngaphambi okanye emva kokwenza imisebenzi yoqeqesho lobunzima;
• Ukuphucula inkumbulo, ukufunda kunye neenkqubo zokuqonda, kuba iyogathi ineevithamini ze-B, eziyimfuneko ekugcineni impilo yengqondo. Ukongeza, ezinye izifundo zibonise ukuba ukusetyenziswa kweeprobiotic kunceda ekugcineni impilo yengqondo;
• Yandisa ukhuseleko lomzimba, kuba inezimbiwa ezifana ne-zinc kunye ne-selenium, kunye ne-probiotic, enceda ukulawula nokusebenza kweeseli zomzimba, ukunciphisa umngcipheko wokugula njengemikhuhlane okanye umkhuhlane.

Nangona ii-yogurts zizele ngamafutha, ezinye izifundo zibonakala zibonisa ukuba zinokunceda ukuphucula impilo yentliziyo, ukuthanda i-cholesterol esezantsi kunye nokunceda ukulawula uxinzelelo lwegazi, kuba ityebile kwi-potassium, isimbiwa esinceda ukukhulula imithambo yegazi kunye nokunciphisa uxinzelelo.

Ukwakhiwa kwesondlo seyogathi

Itheyibhile elandelayo ibonisa ukwakhiwa kwesondlo kuhlobo ngalunye lweyogathi:

Kubalulekile ukugcina engqondweni ukuba iyogathi ine-lactose, ke abantu abaneswekile yokunganyamezelani ngobisi kufuneka badle iyogathi ngaphandle kwelactose.

Ungayisebenzisa njani

Ukusetyenziswa okungcono kwazo zonke iipropathi zesondlo koku kutya, kuyacetyiswa ukuba kudliwe iyogurt yendalo enesikim kwisidlo sakusasa kunye neziqhamo. I-Granola, itshokholethi emnyama emnyama, ubusi kunye nejusi yesitrobheli engenasweets nazo zikulungele ukuhamba neyogathi yendalo.

Ukongeza, inokongezwa kwiziqhamo iivithamini zokuyitya njengesiqwengana.

Uyilungisa njani iyogathi yasekhaya

Ukwenza umgangatho ophezulu weyogathi owenziweyo oyifunayo:

Izithako

• Ilitha enye yobisi lwenkomo olupheleleyo
• 1 indebe yeyogathi yendalo yamaGrike (170 g)
• 1 icephe leswekile
• 1 icephe lobisi olungumgubo (ukhetho)

Imowudi yokulungiselela

Bilisa ubisi ulugcine lufudumele, malunga nama-36º C uze udibanise neyogathi yendalo, ekufuneka ikwigumbi lobushushu, iswekile kunye nobisi olungumgubo. Beka lo mxube kwisitya esivaliweyo, songele kwilaphu elicocekileyo kwaye ugcine kwi-microwave evaliweyo, kodwa ucinyiwe, kwaye ugcine apho iiyure ezi-6 ukuya kwezi-10 ubuninzi.

Xa sele ulungile, gcina kwifriji. Iyogathi kufuneka ilungile xa ukungqinelana kuyafana neyogathi yendalo ethengwa kwintengiso.

Indawo efudumeleyo ye-microwave iya kuthanda ukwanda kweebhaktiriya ezilungileyo zeyogathi kwaye ziya kufikelela kulo lonke ubisi, ziliguqulele kwiyogathi yendalo. Ke, ngekomityi encinci yeyogathi yendalo kunokwenzeka ukuba wenze ngaphezulu kwelitha enye yeyogathi yendalo.

Akufanele ubeke iyogathi kubisi xa lushushu kakhulu ukuze intsholongwane ekwiyogathi ingafi, kuba zezona zinika ukungqinelana kwiyogathi. Akukwacetyiswa ukuba ungeze iziqhamo okanye ijam ngaphambi kokuba iyogathi ikulungele ukunqanda ukonakalisa ukwakheka kwayo.

Le yogurt kufuneka igcinwe kwisikhenkcisi xa sele ilungile kwaye inokudliwa nakubantwana, ukuba lukhetho olusempilweni kuneyogathi yoshishino.

Ikhekhe leyogathi

Izithako:

• 1 iglasi yeyogathi engenanto (200 mg);
• Imilinganiselo efanayo nekomityi yeyogathi yeoyile;
• Amaqanda ama-3;
• Iikomityi ezimbini zomgubo wengqolowa;
• 1 1/2 indebe yeswekile;
• 1 ithisipuni ye-vanilla essence;
• 1 itispuni yegwele lasebukhosini;
• 1 (ikofu) icephe lesoda yokubhaka.

Imo yokulungiselela:

Ukubetha amaqanda, ioyile kunye noshukela kumxube kwaye emva koko wongeze umgubo kunye neyogathi, uvuselele kakuhle. Emva kokwenza ipeyinti efanayo, yongeza i-vanilla essence, igwele kunye nesoda yokubhaka kunye nokudibanisa necephe. Bhaka kwifom egalelweyo okanye yesikhumba kwaye ubhake de kube nsundu ngegolide.

Ikhekhe ibhaka ngokukhawuleza xa yenziwe kwifom yepudding, kubushushu obuphakathi, phakathi kwe-160 kunye ne-180º.