Ezi Nzuzo zeMpilo yeYogathi zingqina ukuba yindlu yaMandla yeSondlo

Umxholo

• Iindidi zeyogathi
• Izibonelelo zeyogathi
• Ukukhuthaza isisu esiseMpilweni
• Uncedisa ukunciphisa umzimba
• Inikezela ngeeVithamini ezibalulekileyo kunye neZondlo
• Ukukhuthaza ukubuyisa kwakhona
• Ukomeleza amathambo
• Luthintela uxinzelelo lwegazi oluphezulu
• Ukunyusa inkqubo ye-immune
• Unceda Ukugcina Uncumo Olusempilweni
• Ukukhuthaza ukuNeliseka
• Uphengululo lwe

Usenokuyijonga isitya seyogathi sakusasa ikakhulu njengesithuthi segranola kunye namaqunube - kodwa yenza okungaphezulu kakhulu emzimbeni wakho kunoko. Kwaye ngelixa uluhlu oluthile lwezibonelelo zeyogathi zinokwahluka kancinci kuxhomekeke kudidi (umz.IsiGrike sithanda ukuba neprotein engaphezulu kunokuba, yithi, iintlobo zobisi lweamangile), izinto ezicocekileyo ziyaziwa ngokuba yindawo yamandla esondlo.

Funda ukuze ufunde ngakumbi malunga neenzuzo zezempilo zeyogathi ezimangalisayo ngamanye amaxesha eziya kuphendula umbuzo othi, "Ngaba iyogathi isempilweni?" kanye kunye-kwaye ngokwenza njalo, yenza ukuba ufune ukutya oku kunyangiweyo kupakishwe yonke imihla kusasa, emva kwemini, nasebusuku.

Iindidi zeyogathi

I-FYI, kukho, njenge, itoni yeentlobo ezahlukeneyo zeyogathi. Ngelixa zonke zinezibonelelo zesondlo ezingafaniyo, kukho isikhokelo esibalulekileyo ekufuneka silandelwe xa kuziwa ekuthengeni iyogathi esempilweni: Jonga iimveliso ezinoziro okanye ezimbalwa kakhulu zeegram zeswekile eyongeziweyo, kuba ukutya iswekile eyongeziweyo kakhulu kunokuba negalelo kwiingxaki zempilo ezifana ne ukutyeba, uhlobo lwe-2 yeswekile, kunye nesifo senhliziyo, ngokutsho kwamaZiko oLawulo lweSifo kunye noThintelo. Igama eliphambili apha? "Yongeziwe." Ubisi lushukela ngokwendalo olubizwa ngokuba yi-lactose, ngenxa yoko awuyi kufumana naziphi na iyogathi unothi iigrama zeswekile zizonke.

Ngokwemveli. Xa weva igama elithi "iyogathi," ucinga ukuba ucinga ngale nkwenkwe imbi, ibisi lobisi lwenkomo, ngokwe-Washington State University Extension. I-ICYDK, iyogathi yenzeka xa iintsholongwane zibilisa i-lactose ibe yi-lactic acid, idala incasa emuncu yeyogathi engenanto. Ngokuxhomekeke kuhlobo lobisi olusetyenzisiweyo, olu khetho luhlala lufumaneka njengamafutha aphantsi okanye ancitshisiweyo (ukusuka kwi-2-pesenti yobisi), i-non-fat (ukusuka kubisi lwe-skim), okanye i-fat-fat (ukusuka kubisi olupheleleyo).

IsiGrike. Xa iyogurt eqhelekileyo icinezelekile ukususa iprotein ye-whey (ulwelo oluhlala lukhona emva kwenkqubo yokujija), ushiyeke neyogathi yamaGrikhi- ityebile, i-creamier, kunye neeprotein ezininzi. Kwaye, ngenxa yoxinzelelo, ayinayo lactose (iswekile), ngokutsho kweHarvard T.H. Isikolo seChan seMpilo kaRhulumente. Ngokomzekelo, i-Vanilla ye-Greek ye-Yogurt ye-Greek Good Good Low-Fat (Yithenge, i-$ 2, i-target.com) inomtsalane we-12 grams yeprotheyini ngokukhonza. (Jonga ngakumbi: Ingcaphephe eBacked Isikhokelo kwi-Full-Fat vs. Nonfat Greek Yogurt)

ISkyr. Isiphumo senkqubo yokucinezela, le yogurt yase-Icelandic yeyona nto inzima ngokungqinelanayo kwazo zonke iindlela ezinokukhethwa kwiishelufa zevenkile - evakalayo, ngenxa yokuba sisi itshizi ethambileyo. (Ewe, ngokwenene!) Iphinde ibeke i-No. 1 ngokweprotheyini, kunye neepikethi ezifana ne-siggi's Strained Nonfat Vanilla Yogurt (Yithenge, i-$ 2, i-target.com) iqhayisa `i-16 grams yeprotheyini kwi-container ye-150-gram.

OwaseOstreliya. Nangona ingavumelekanga, i-yoghurt yase-Australia isaziqhayisa ngokuhambelana-okutyebileyo kuneyogathi yemveli kodwa kungabi bukhrim njengaleyo yesiGrike okanye iSkyr. Ukufezekisa oku kubumba, ezinye iimveliso ezinje ngeNoosa (Ithenge, $ 3, target.com) zisebenzisa ubisi olupheleleyo ngelixa ezinye ezinjengeWallaby (Ithenge, $ 8, freshdirect.com) zamkela inkqubo yokupheka kancinci. Ekupheleni kosuku, nangona kunjalo, zombini ezi ndlela zinika iprotein eninzi.

Kefir. Iibhaktheriya kunye neqela le-yeast ukuya kubilisa ubisi kwaye, ngokulandelayo, yenze i-kefir, eyi-liquid-y, uhlobo oluselwayo lweyogathi ethi - ngenxa yee-microorganisms ezimbini - ithathwa njengomthombo ohlukeneyo weprobiotics kunezinye iyogurts. Thatha, umzekelo, Lifeway Lowfat Milk Plain Kefir (Thenga yona, $ 8, walmart.com): Ibhotile ine-12 (!!) ephilayo kunye neenkcubeko zeprobiotic. (Ukuthelekisa, isitya seYogathi ye-Chobani Plain yesiGrike (Yithenge, i-$ 5, i-walmart.com) inesihlanu kuphela.)

Ayinamveliso yobisi okanye vegan. Njengoko indlela yokutya esekwe kwisityalo iqhubeka nokusasazeka, kubonakala ngathi kukho inani elandayo lokukhetha izinto ezingenabisi kwicandelo leyogathi. Kwaye ngelixa iprofayili yezondlo iyahluka ngokuxhomekeke kwi-brand ethile kunye nobubele obuthengayo - ubisi lwekhokhonathi, ubisi lwe-almond, i-soy, ubisi lwe-oat, i-cashew, uluhlu luyaqhubeka - uya kuqiniseka ukuba ufumana umxube ocebileyo wezondlo eziluncedo kunye ne-gut- probiotics friendly ngecephe ngalinye. (Jonga kwakhona: Eyona Yogurt ilungileyo ungayithenga kwivenkile yokutya)

Izibonelelo zeyogathi

Ukukhuthaza isisu esiseMpilweni

Amagama athi "iinkcubeko eziphilayo nezisebenzayo" kwisikhongozeli zithetha ukuba iyogathi yakho ineprobiotics, iibhugi eziluncedo ezihlala kwindlela yakho yokugaya kwaye zincede zixinzelele iintsholongwane ezinobungozi ezinokubangela usulelo lwamathumbu. (Kuphela linani elincinci kakhulu leenkampani ezibeka iyogathi ngenkqubo yasemva kokunyanzelwa okubulala zonke iintsholongwane.) Kodwa uninzi lweentlobo ngoku zineempawu ezizodwa zeprobiotiki ezenzelwe ukunceda ukugaya ukutya okanye ukomeleza amajoni akho omzimba. Uphando kubo aluqinisekanga, nangona kunjalo. "Ukuba unengxaki ethile yezempilo, njengokuqunjelwa okanye urhudo, kufanelekile ukuzama enye yezi mveliso iiveki ezimbalwa ukubona ukuba iyanceda na," utshilo uDawn Jackson Blatner, R.D. Ukutya okuFlexitarian. Ngaphandle koko, gcina iidola ezimbalwa kwaye unamathele kwiimpawu eziqhelekileyo. (Idibeneyo: 5 Izibonelelo zomlenze zeProbiotic-kunye nendlela ekufuneka ubathathe ngayo)

Uncedisa ukunciphisa umzimba

Yidla i-18 ounces yeyogathi ngosuku kwaye unokuba ngakumbi kwindlela yokufikelela kwiinjongo zakho - oko kukuthi, ubuncinane, ngokophando. Abantu abatye kakhulu - ngokubambisana nokusika iikhalori zabo ezipheleleyo-balahle ubunzima beepesenti ezingama-22 kunye nama-81 eepesenti kunamafutha esisu kunama-dieters abatsiba ukutya okutyayo, ngokutsho kwesifundo esivela kwiYunivesithi yaseTennessee, eKnoxville. Baphinde bagcina isinye kwisithathu sobunzima bezihlunu ezibhityileyo, ezinokukunceda ugcine ukwehla kobunzima. "Amafutha esinqeni sakho avelisa i-cortisol yehomoni, exelela umzimba wakho ukuba uqokelele nangakumbi amafutha esiswini," utshilo uprofesa wesondlo kunye nombhali ophambili kwizifundo uMichael Zemel, Ph.D. Le nzuzo yeyogathi inokwenzeka ngenxa yenxalenye yecalcium ebonisa ukuba iiseli zakho zamafutha zimpompa i-cortisol encinci, ikwenza kube lula kuwe ukufikelela kwiinjongo zakho.

Inikezela ngeeVithamini ezibalulekileyo kunye neZondlo

Umsebenzi omnye ngumthombo obalulekileyo we potassium, i-phosphorus, i-riboflavin, iodine, i-zinc, kunye ne-vitamin B5 (i-pantothenic acid). I-yogurt iqulethe i-B12, egcina iiseli ezibomvu zegazi kwaye inceda ukugcina inkqubo yakho ye-nervous isebenza ngokufanelekileyo. "I-Vitamin B12 ifumaneka kakhulu kwiimveliso zezilwanyana, ezifana nenkukhu kunye nentlanzi, ngoko ke abantu abatya imifuno banokuwela ngokulula," kusho uJackie Newgent, R.D., umbhali we Incwadi eNkulu yokuPheka. Ukutya ngaphezulu iyogathi kunokunceda ukuvala umsantsa wezondlo: I-8-ounce ekhonza iqulethe ii-micrograms eziyi-1.4 zevithamini, malunga neepesenti ezingama-60 zento efunwa ngabafazi abadala yonke imihla (ii-2.4 micrograms, ngokweZiko leSizwe lezeMpilo.)

Ukukhuthaza ukubuyisa kwakhona

Ngomlinganiselo olungileyo weprotein ukuya kwiicarbohydrate, iyogathi, ngakumbi iprotein ephezulu ye-yogurt, yenza isidlo esincinci sasemva kwesithukuthuku. UKeri Gans, R.D., ingcali ngezondlo kwisiXeko saseNew York uthi: “Elona xesha lifanelekileyo lokuthatha inkonkxa lingaphakathi kwemizuzu engama-60 yokuzilolonga. Iprotheyini ibonelela ngeeamino acids izihlunu zakho ezifuna ukuzilungisa ngokwazo, ichaza iGans, kwaye iicarbohydrates zithatha indawo yokugcina amandla kwizihlunu zakho, eziye ziphele emva kokusebenza nzima. Ukomelela okukhulu ngakumbi ukuba ujoyine le nzuzo yeyogathi, yonwabele ecaleni kwebhotile yamanzi: Iprotein ekwiyogathi inokunceda ukonyusa umthamo wamanzi afunxwa ngamathumbu, ukuphucula ukuqukunjelwa kwamanzi. (Idibeneyo: Ukutya okuBalaseleyo kokutya ngaphambi nasemva kokuSebenza kwakho)

Ukomeleza amathambo

Kuba ngokwemvelo iqulethe i-calcium eyonyusa amathambo, uya kucinga ukuba izibonelelo zezempilo zeyogathi kunye nesixa sevithamin D siya kufana nokuba yeyiphi iyogathi oyikhethayo. Ewe, hayi kakhulu. Amanqanaba ayahluka kakhulu ukusuka kuhlobo lwentengiso ukuya kolunye uphawu, ke kuyakufuneka ujonge iilebheli, utshilo uNewgent. Ixabiso lesikhongozeli lixhomekeke kulungiso.Umzekelo, i-yogurt yeziqhamo ithanda ukuba ne-calcium encinci kune-plain kuba iswekile kunye neziqhamo zithatha indawo exabisekileyo kwisitya. "I-Vitamin D ayiqhelekanga kwi-yogurt, kodwa ngenxa yokuba inceda ukunyusa i-calcium, ezininzi iinkampani ziyayongeza," kuchaza iNewgent. Finyelela uphawu olufana neStonyfield Farms Free-Smooth kunye neCreamy (Thenga, $ 4, freshdirect.com), equlathe ubuncinci iipesenti ezingama-20 zexabiso lakho lemihla ngemihla kuzo zombini izondlo. (Eyeleleneyo: IVithamin D inokuphucula ukusebenza kwakho kwembaleki)

Luthintela uxinzelelo lwegazi oluphezulu

Uninzi lwabantu abadala basebenzisa ngaphezulu kwe-3,400 miligrams yesodium ngosuku-ngaphezulu kakhulu kune-2,300 miligrams ekhuthazwayo njengoko kubekiwe Izikhokelo zoKutya kwabaseMelika, ngokutsho kwamaZiko oLawulo noKuthintela izifo. I-potassium kwi-yogurt, nangona kunjalo, i-clutch, njengoko isondlo sinokunceda ukukhupha i-sodium engaphezulu komzimba wakho. Ngapha koko, abantu abadala kwisifundo kwi Ijenali yaseMelika yeZondlo zeklinikhi abatya olona bisi lunamafutha aphantsi (iinkonzo ezimbini okanye ngaphezulu mihla le) babengama-54 ekhulwini amathuba okuba babe noxinzelelo lwegazi oluphezulu kunabo batya kancinci.

Ukunyusa inkqubo ye-immune

Njani malunga noku ngenzuzo yempilo yeyogathi: Gumba kwii-ounces ezi-4 ngosuku ngalunye kwaye unokuzifumana ungenasiphelo kwiinyanga ezizayo, ngokutsho kwesifundo kwiYunivesithi yaseVienna. Abasetyhini abatya eli xabiso babenamandla kwaye besebenza ngakumbi kwiiseli ze-T, ezilwa nokugula kunye nosulelo, kunangaphambili ngaphambi kokuyisebenzisa. "Iibhaktheriya ezisempilweni kwiyogathi zinceda ukuthumela iiseli kwiiseli ezonyusa amajoni omzimba emzimbeni wakho ukuze zilwe kwaye zilwe neebugs eziyingozi," utshilo umbhali ophambili u-Alexa Meyer, Ph.D., umphandi wezondlo eyunivesithi. Abantu abanesifo sokwaliwa komzimba, abanamanqanaba asezantsi eeseli ezithile zeT, banokufumana isiqabu ngokongeza iyogathi kwizidlo zabo. Kuphononongo kwi Ijenali yeZondlo, abantu abadla ii-ounces ezi-7 ngosuku babeneempawu ezimbalwa kunabo bakhetha akukho nanye.

Unceda Ukugcina Uncumo Olusempilweni

Ngaphandle komxholo weswekile, iyogathi ayibangeli mingxunya. Xa izazinzulu zeYunivesithi yaseMarmara eTurkey zavavanya amanqatha amancinci, ukukhanya, kunye nencasa yeziqhamo, zafumanisa ukuba akukho nanye kuzo ekhukulise i-enamel yezinyo, eyona nto ibangela ukubola. Iasidi ye-lactic yenye inzuzo yeyogathi-ibonakala inika ukhuseleko lweentsini zakho. Abantu abatya ubuncinci be-2 ounces ngosuku banomngcipheko ophantsi we-60 wepesenti wokufumana isifo se-periodontal esinzima kunabo badlulayo, ngokutsho kophando. (Idibeneyo: Ngaba iiCavities ziyasasazeka ngokuPhuzana?)

Ukukhuthaza ukuNeliseka

Ngokuqinisekileyo sele usazi malunga nesi sibonelelo sempilo seyogathi: iyogathi inokuba sisiseko seprotheni. Kodwa kuyabonakala ukuba, "olunye uhlobo lunokuba neeprotein zenye," utshilo uBlatner. I-yoghurt yamaGrike, exineneyo ukuyenza ibe ngqindilili, ine-20 yeeprotein kwisikhongozeli ngasinye; iyogathi yemveli inokuba neegram ezimbalwa njenge-5. Ukuba uyityela iprotheni, khangela iibrendi ezibonelela ubuncinane kwi-8 ukuya kwi-10 grams ngokuphakelayo.

Kwaye yonke loo proteni luncedo olukhulu lweyogathi ngendlela enceda ngayo ukubasa izihlunu zakho - kunye nefuthe layo ekunciphiseni indlala, ifumana isifundo esipapashwe kwijenali. Umdla wokutya. Abathathi-nxaxheba batya iyogathi yamaGrike enexabiso elahlukileyo leprotheyini kwiiyure ezintathu emva kwesidlo sasemini kangangeentsuku ezintathu ngqo. Iqela elatya iyogathi enelona nani liphezulu leprotheyini (24 grams ngokuphakwa) lichaze ukuba liziva lihluthi kwaye alizange lizive lilambe ngokwaneleyo isidlo sangokuhlwa de kwaphantse kwayiyure kamva kuneqela elalitya iyogathi ephantsi-protein.

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