Ngaba iyogathi (okanye Ukutya okuneYogurt) UkuNciphisa ukuThoba umzimba?

Umxholo

• Iidlo ezimbini zeyogathi zichaziwe
• Ukukhanya kwe-Yoplait kwiiveki ezimbini
• Ukutya kweyogathi
• Iithiyori malunga neyogathi kunye nokulahleka kobunzima
• Ibango lecalcium
• Ibango leprotein
• Ibango leprobiotic
• Ngaba iyogathi iyasebenza ukunciphisa umzimba?
• Ukongeza iyogurt kukutya kwakho
• Ukutshintsha okunye ukutya ngeyogathi
• Izinto ezinokubangela ukwehla kweyogathi ukunciphisa umzimba
• Iindlela ezisempilweni zokufaka iyogathi ngakumbi ekutyeni kwakho
• Umgca wezantsi

Iyogathi yimveliso yobisi enegwele eyonwabileyo kwihlabathi liphela njengesidlo sakusasa esicocekileyo okanye isinongo.

Ngapha koko, inxulunyaniswa nempilo yethambo kunye nezibonelelo zokugaya. Abanye abantu bade bathi ixhasa ukunciphisa umzimba (,).

Ngapha koko, izidlo ezininzi zisebenza kuphela malunga neyogathi, zibethelela ukuba yinto ephambili ekuncedeni ukunciphisa umzimba. Okwangoku, usenokuzibuza ukuba kwenzeka njani ukuba la mabango eme ngokuchaseneyo novavanyo lwenzululwazi.

Eli nqaku lichaza yonke into oyifunayo malunga nezidlo ezithile zeyogathi nokuba ingaba le mveliso yobisi ithandwayo iyanceda ukunciphisa umzimba.

Iidlo ezimbini zeyogathi zichaziwe

Ukutya okuninzi kubonisa iyogathi njengeyona nto iphambili, unyanzelisa ukuba oku kutya kukunceda ukuba unciphise umzimba ngokukhawuleza.

Eli candelo lijonga ezimbini kwezi ndlela zokutya ukuze zichonge ukuba ngaba zisekwe kwisayensi yesandi.

Ukukhanya kwe-Yoplait kwiiveki ezimbini

Ukutya okunje, okwakhuthazwa ngumlingisi uJeannie Mai, kwakusaziwa njenge-Yoplait Yogurt Diet okanye i-Yoplait Light yeVeki ezimbini eziPhezulu. Ngelixa i-Yoplait ingasasebenzi iiVeki ezimbini zeTune Up, oku kutya kuthandwayo kweyogathi kubanga ukuba kuncede abantu baphulukane ne-2-5 yeeponti (1-2.5 kg) ngaphezulu kweentsuku ezili-14.

Le ndlela yokutya ubuyitya iyogathi ubuncinci kabini ngemini. Imithetho yayo yayiquka imiyalelo ekhethekileyo yokutya kunye nokutya okulula:

• Isidlo sakusasa nesidlo sasemini: Isikhongozelo esinye se-Yoplait Lite Yogurt, 1 indebe (malunga ne-90 yeegram) yeenkozo zizonke, kunye ne-1 yokuhambisa iziqhamo
• Isidlo sangokuhlwa: Ii-ounces ezi-6 (malunga ne-170 yeegram) zeprotheyini etyebileyo, iikomityi ezi-2 (malunga ne-350 yeigram) zemifuno, kunye nenani elincinci lamafutha
• Izimuncumuncu: 1 indebe (malunga ne-175 gram) yekomityi eluhlaza okanye i-1/2 yekomityi (malunga ne-78 gram) yemifuno ephekiweyo, kunye ne-3 servings ye-milk-free free day

Ukutya kunciphise ikhalori yakho yokutya ukuya kwi-1,200 yeekhalori ngemini kwaye yacebisa ukuba wandise imisebenzi yakho yomzimba ngokuhamba imizuzu engama-30 ukuya kwengama-40 yonke imihla. Ngokudibeneyo, ezi zinto zibangela ukusilela kweekhalori, ezinokukunceda ukunciphisa umzimba (,).

Abanye abaxhasi bokutya bagcina ukuba ukugxila kwi-yoghurt engenamafutha nako kuyanceda, besithi amanqatha kwezinye iogathi anyusa imveliso yomzimba wakho wehomoni yoxinzelelo ye-cortisol. Oku kunyuka kucingelwa ukuba kukonyusa amanqanaba oxinzelelo kunye nendlala.

Ngelixa uphando luqhagamshela amanqanaba aphezulu e-cortisol kukonyuka kokutya kunye nomngcipheko wokutyeba kakhulu, amanqatha okutya awakhange abotshwe kukonyuka okukhulu kumanqanaba e-cortisol (, 6,).

Ngapha koko, ii-yogurts ezingenamafutha ezinje nge-Yoplait Light zihlala ziphezulu kwiswekile, ebonakalise ukuba inyusa amanqanaba e-cortisol kunye nendlala. Ukongeza, izifundo zidibanisa iimveliso zobisi ezinamafutha kunye nomngcipheko omncinci wokutyeba kakhulu (,,).

Olunye uphononongo lunike abafazi abangama-104 nokuba yi-Yoplait iVeki ezimbini eziVulekileyo okanye i-1,500- okanye i-1,700 yeekhalori zokutya. Emva kweeveki zokuqala ezi-2, abo beqela leyogathi baba neekhalori zemihla ngemihla zonyuka zaya kwi-1,500 okanye i-1,700 yeeveki ezili-10 (11).

Nangona abafazi kwiqela le-Yoplait belahlekelwe ngumndilili we-11 yeekhilogram (i-5 kg) ngexesha lokufunda kweeveki ezili-12, kwakungekho mahluko ubalulekileyo ekulahlekeni kwesisindo phakathi kwala maqela mabini (11).

Ezi ziphumo zibonisa ukuba ukwehla kobunzima obuvela kwi-Yoplait kwiVeki ezimbini zeTune Up yayisisiphumo sokusika iikhalori-ungatyiyo iyogathi.

Kukwafanelekile ukuba uqaphele ukuba uphononongo lwaluxhaswe inxenye ziiGeneral Mills, ezizezayo eYoplait.

Ukutya kweyogathi

Isazi sezondlo u-Ana Luque ukhuthaza ipateni yokutya ebizwa ngokuba yiYogurt Diet kwincwadi yakhe enegama elifanayo, ethi iyogathi yimfihlo yokunciphisa umzimba kunye nokuxhasa impilo iyonke.

Ngokukodwa, uxela ukuba iiprobiotiki kwiyogathi zinceda ukunyanga ukutyeba kakhulu, ukunganyamezelani kwe-lactose, iingxaki zokugaya ukutya, i-acid reflux, isifo samathumbu esikruqulayo (IBS), ii-aleji, isifo seswekile, isifo seentsini, usulelo lwegwele, ukucothisa komzimba kunye nezilonda.

Incwadi ikwabandakanya ukutya okune-5-veki yokutya okubandakanya ukutya ukutya okuninzi kweyogathi suku ngalunye.

Ngelixa umbhali esitsho ukuba oku kutya kumncedile woyisa imiba yokwetyisa kunye nokunganyamezelani kwe-lactose, okwangoku abukho ubungqina bokuxhasa ukusebenza kwesicwangciso sakhe sokutya.

Zombini izidlo zeyogathi ze-Yoplait kunye no-Ana Luque zisekwe kwimbono yokuba iyogurt ikhuthaza ukwehla kobunzima. Nangona kunjalo, akukho kutya kuye kwafundelwa ukusebenza kwayo okufutshane okanye kwexesha elide, kwaye ukutya kwe-Yoplait, ngakumbi, kugcwele iswekile eyongeziweyo.

Iithiyori malunga neyogathi kunye nokulahleka kobunzima

Iithiyori ezininzi zibonisa ukuba iyogathi ixhasa ukulahleka kobunzima ngenxa yezondlo zayo ezahlukeneyo.

Ibango lecalcium

I-yogurt yobisi ithathwa njengomthombo ogqwesileyo we-calcium, kunye ne-1 indebe (i-245 gram) ebonelela malunga ne-23% yeXabiso lemihla ngemihla (DV) ().

I-calcium iyiminerali ebalulekileyo ebalulekileyo kwimpilo yethambo. Kuye kwafundwa ngefuthe layo lokulahleka kwesisindo (,).

Uvavanyo lweetyhubhu zovavanyo lubonisa ukuba amanqanaba aphezulu egazi e-calcium anokunciphisa ukukhula kweeseli ezinamafutha. Kwangokunjalo, izifundo zezilwanyana zinxibelelanisa izongezo zekhalsiyam kunciphiso olubalulekileyo kubunzima bomzimba kunye nobunzima bamafutha ().

Nangona kunjalo, ifuthe le-calcium ekulahlekeni kwesisindo ebantwini kuxubekile.

Isifundo kubantu abangama-4,733 abanxulumene nezongezelelo zekhalsiyam ngokufumana ubunzima obuncinci ngokuhamba kwexesha ebantwaneni, abakwishumi elivisayo, emadodeni amadala, kumanina angaphambi kokuya exesheni, nakubantu abadala abanesalathiso somzimba osempilweni (BMI) ().

Nangona kunjalo, isiphumo esipheleleyo sesongezelelo sasincinci kakhulu. Ngokomndilili, abo bathatha ikhalsiyam bafumana i-2.2 yeekhilogram ngaphantsi kwabo bangazithathiyo izincedisi ().

Olunye uphononongo oluthile lubonisa ukuba ukutya okanye ukongeza i-calcium kunokunceda ukutyeba kunye nokulahleka kwamafutha ebantwaneni, abasetyhini abasemva kokuyeka ukuya exesheni abanokutyeba kakhulu, kunye namadoda ane-2 yeswekile (16,,).

Nangona kunjalo, ezinye izifundo ezininzi azibonisi ikhonkco elibalulekileyo phakathi kokunyuka kokutya kwe-calcium kunye nokwehla kobunzima (,,,,).

Kananjalo, uphando oluthe kratya malunga nomxholo wecalcium weyogathi iyafuneka.

Ibango leprotein

Umxholo weprotheni yeyogathi unokunceda ukunciphisa umzimba ngeendlela ezahlukeneyo. Oku kubandakanya:

• Ukulawula iihormone zendlala. Ukufunyanwa okuphezulu kweprotein kufunyenwe kukonyusa amanqanaba eencindi zokunciphisa ukutya. Iyanciphisa amanqanaba endlala ihommone ghrelin (,,).
• Ukunyusa imetabolism yakho. Ukutya okuneproteni ephezulu kunokonyusa imetabolism yakho, kukunceda utshise iikhalori ezininzi kwimini (,).
• Ukugcina uziva ugcwele. Ukwandisa ukutya kwakho kweeproteyini kubonisiwe kukonyusa iimvakalelo zokugcwala kunye nokwoneliseka. Ke, ukutya okuneprotein ephezulu kunokukukhuthaza ngokwendalo ukuba usebenzise iikhalori ezimbalwa ngalo lonke usuku (,).
• Ukunceda ukugcina izihlunu ngexesha lokulahleka kobunzima. Kunye nokuncipha kwekhalori, ukutya okuneprotein ephezulu kunokunceda ukugcina ubunzima bemisipha ngelixa kukhuthaza ukulahleka kwamafutha, ngakumbi xa kudityaniswa nokuzilolonga (,,).

Ikomityi enye (245 gram) yeyogathi ineqhayiya naphi na ukusuka kwi-8 yeeprotheyini kwi-yogurt yesiqhelo ukuya kwi-22 gram kwi-yoghurt yesiGrike (,).

Nangona kunjalo, le mveliso yobisi ayingafaniyo nomxholo weprotheni. Ukutya okufana nenyama engenamafutha, inyama yenkuku, intlanzi, amaqanda, iimbotyi kunye nesoy nayo ikwayimithombo efanelekileyo yeprotein ().

Ibango leprobiotic

I-yogurt ngumthombo olungileyo weeprobiotiki, eziluncedo kwiibacteria ezixhasa impilo yamathumbu (,).

Ngelixa uphando lulinganiselwe, izifundo zakuqala zicebisa ukuba iiprobiotic-ngakumbi ezo ziqulathe ILactobacillus Iibhaktheriya, eziqhelekileyo kwi-yogurt-kunokukunceda ukunciphisa umzimba kunye namafutha esisu (,, 39).

Isifundo seentsuku ezingama-43 kubantu abadala abangama-28 abafumene ukutyeba kakhulu bafumanisa ukuba ukutya ii-ounces eziyi-3.5 (100 grams) yeyogathi kunye ILactobacillusamylovorus Ngosuku kubangele ukunciphisa okukhulu kumanqatha omzimba kuneyogathi ngaphandle kweprobiotic (39).

Ngelixa ezi ziphumo zithembisa, uphando oluthe kratya luyafuneka.

I-yogurt ngumthombo olungileyo we calcium, protein, kunye neprobiotic. Ngelixa ezinye izifundo malunga necalcium kunye neprobiotic ziyimfuneko, umxholo wayo weprotein unokuxhasa ukunciphisa umzimba.

Ngaba iyogathi iyasebenza ukunciphisa umzimba?

Ngaphandle kwezondlo, unokuzibuza ukuba zeziphi izifundo ezibonisa malunga neyogathi kunye nokwehla kobunzima. Ngokukodwa, iindlela ezahlukeneyo zokuyifaka kwisidlo sakho zinokutshintsha indlela ekubuchaphazela ngayo ubunzima bakho.

Ukongeza iyogurt kukutya kwakho

Kwisifundo seminyaka emi-2 kubantu abadala abayi-8,516, abo batya ngaphezulu kwe-7 servings yeyogathi ngeveki babengenamathuba okuba batyebe kakhulu okanye batyebe kunabantu abatya ii-2 okanye ii-servings ezimbalwa ngeveki ().

Kwangokunjalo, uphononongo kubantu abayi-3,440 bafumanisa ukuba abo batya ubuncinci i-yogurt ye-3 ngeveki bafumana ubunzima obuncinci kwaye banotshintsho oluncinci kumjikelezo wesinqe kunabo batya ngaphantsi kwe-1 bekhonza ngeveki ().

Ngelixa linomdla, ezi zifundo ziyaqwalaselwa kwaye azinakho ukungqina unobangela kunye nesiphumo.

Kuphononongo lwezilingo ezintandathu ezilawulwa ngokungahleliwe- imigangatho yegolide yophando lwenzululwazi-sifundo esinye kuphela esigqibe ekubeni iyogathi inefuthe elibalulekileyo ekulahlekeni kobunzima (,).

Kananjalo, ngelixa abo bahlala besitya iyogathi banokungabi namathuba okuba batyebe okanye batyebe, uphando alubonisi ukuba ukongeza nje kukutya okuncedayo ukunciphisa umzimba.

Ukutshintsha okunye ukutya ngeyogathi

Into enomdla kukuba, ukufaka endaweni yokutya okunamafutha aphezulu, ukutya okuneeprotheyini ezisezantsi kunye neyogathi kunokunyusa ukunciphisa umzimba.

Olunye uphononongo lwanike abasetyhini abangama-20 abasempilweni ii-calories eziyi-160 (ii-ounces ezi-6 okanye i-159 yeegram) yeyogathi njenge-snack yasemva kwemini okanye inani elifanayo leekhalori ezivela kubaqhekezi abanamafutha aphezulu kunye netshokholethi ().

Xa besitya iyogathi, abasetyhini baxela ukuba baziva begcwele ngakumbi ixesha elide. Ngapha koko, basebenzise i-avareji ye-100 yeekhalori ezimbalwa kwisidlo sangokuhlwa ().

Ke, ukubuyisela okunye ukutya okutyayo ngeyogathi kunokukunceda ulawule ukutya kwakho kwaye utye iikhalori ezimbalwa.

Ngelixa ukutya i-yogurt rhoqo kunxulunyaniswa nomngcipheko omncinci wokutyeba kakhulu kunye nokukhuluphala, akucaci nokuba kungongezwa nje kukutya okuncedayo ukunciphisa umzimba. Oko kwathethi, endaweni yeeprotein ezisezantsi, ukutya okulula okuneekhalori kunye neyogathi kunokunceda.

Izinto ezinokubangela ukwehla kweyogathi ukunciphisa umzimba

Nangona iyogathi inokuba yinxalenye yokutya okunesondlo, ayizizo zonke iimveliso ezisempilweni.

Ngapha koko, uninzi lweeyogathi zipakisha ixabiso eliphezulu leswekile eyongeziweyo, ngakumbi ukungabinamafutha kunye namafutha asezantsi.

Ukutya okuphezulu kwiiswekile ezongeziweyo kunxulunyaniswa nomngcipheko okhulayo wokutyeba kunye nokuzuza ubunzima, kunye neemeko ezifana nesifo sentliziyo kunye nohlobo lweswekile yesi-2 (,,,).

Ke, kuya kufuneka ufunde ilebheli kwiyogathi ngaphambi kokuba uyithenge. Iiegts ezingenagwele neziswiti zezona zilungileyo, njengoko zingenayo iswekile eyongeziweyo.

Njengokuba iiyogathi ezininzi ziphezulu kwiishukela ezongeziweyo, kubalulekile ukuba ufunde iilebheli kwaye ukhethe iintlobo ezicacileyo okanye ezingenaswekile.

Iindlela ezisempilweni zokufaka iyogathi ngakumbi ekutyeni kwakho

Iyogathi inokwenza isondlo kunye nokutya okunezinto ezininzi ekudleni kwakho Nazi ezinye zeendlela eziphilileyo zokuyifaka kwisiqhelo sakho:

• Yiphakamise ngamajikijolo, amandongomane, kunye nembewu yesidlo sakusasa esilungeleleneyo okanye ugcwalise i-snack.
• Yongeza kwii-smoothies.
• Yivuse kwii-oats zobusuku bonke.
• I-oatmeal ephezulu eshushu, iiprothini, okanye ii-waffles eziziinkozo ezinodoli weyogathi.
• Hlanganisa kunye namayeza kunye nesinongo ukwenza iidiphu, isaladi yokunxiba, kunye nokusasaza.
• Faka ikhrimu emuncu ngobisi lweyogathi luphela kwii-tacos kunye nezitya ze-burrito.
• Yisebenzise endaweni yebhotolo kwizinto ezibhakiweyo, ezinje ngeemafini kunye nesonka esikhawulezayo.

I-yogurt sisithako esinezinto ezininzi ezinokuzonwabela sodwa njengesidlo sakusasa okanye i-snack. Ingasetyenziselwa ukupheka kunye nokubhaka.

Umgca wezantsi

Njengomthombo ogqwesileyo wecalcium, iproteni, kunye neprobiotic, iyogathi iye yanconywa njengoncedo lokunciphisa umzimba.

Okwangoku, ukutya okuthandwa ngabantu njenge-Yoplait iVeki ezimbini eziVulekileyo kunye nokutya kweYogurt yeAna Luque akufundiswanga kakuhle kwaye kunokuba nemiphumo emibi yezempilo.

I-yogurt inokuba luncedo kakhulu ekulahlekeni kobunzima xa isetyenziselwa ukubuyisela ikhalori ephezulu, ukutya okusezantsi kweeprotein kunokuba kungongezwa nje kukutya kwakho. Njengoko kunokukunceda uzive ugcwele ixesha elide, le mveliso yobisi inokukhokelela kwindalo ukuba utye iikhalori ezimbalwa ngalo lonke usuku.

Ngaphaya koko, ukutya i-yogurt rhoqo kubotshelelwe kumngcipheko omncinci wokutyeba kakhulu kunye nokukhuluphala.

Ngokubanzi, ukutya iyogathi njengenxalenye yokutya okunesondlo kunokuba yindlela eyondlayo kunye neyanelisayo yokuxhasa ukunciphisa umzimba.