Funda ukuthi kungani i-Yogurts ine-Carbohydrate ehlukile
I-yogurt ingaba yinto edidekayo uma usendleleni ephansi yokudla . Awukwazi nje ukucabanga ukuthi inani le- carb lizoba yini. Kumele ufunde ilebuli yezinkampani zonke futhi uqaphele ukuthi yini ebhalwe njengesayizi yokukhonza.
Ngenkathi ungase ucabange ukuthi i-yogurt egciniwe ingaba ne-carbohydrate efana nobisi okwakhiwe kuwo, lokhu kubonakala kungalungile.
Ukwazi ukuthi kungani okuqukethwe kwe-carbohydrate kuhluka nge-yogurt kungakusiza ukuba ugweme ezinye zezingcupho futhi wazi ukuthi ungabheka nini uma ukhetha i-yogurt ephansi kuma-carbs.
Amanani e-Carb okwejwayelekile e-Plain Yogurt
I-o-ounce engama-6 ekhonza i-yogurt ephahleni iqukethe lokhu okubalwayo i-carb:
- Ubisi oluphelele I-yogurt yesiGreki: ama-gramu angu-7 we-carbohydrate
- I-yogurt yonke yobisi: 8 amagremu we-carbohydrate.
- I-yogurt ephansi-fat: 12 amagremu we-carbohydrate
- I-Nonfat noma i-yogurt yobisi: I-13 amagremu we-carbohydrate
Amathiphu Okusheshayo Wokukhetha I-Yogurt Ephansi-I-Carb
- Khetha ubisi oluphelele i-yogurt elula, okungenakwenzeka ukuba yenziwe ngobisi powder noma ezinye izithasiselo ze-carbohydrate kune-nonfat noma i-yogurt ephansi ye-fat.
- Khetha u-plain, ubisi oluphelele lwe-yogurt yesiGreki njengoba lenziwa ngokususa i-whey, ehlisa ama-carbs.
- Gwema ama yogurts amafutha aphansi namanothi njengoba ngokuvamile equkethe ama-carbohydrate amaningi.
- Gwema i-yogurts ekhangayo, ngisho nalabo abathandekayo ngokwanele.
- Funda ilebuli, njalo njalo.
- Qaphela ngokucophelela usayizi wokukhonza njengoba ungase ube ngaphansi kwesitsha esiphelele ocabanga ukuthi ukhonza.
- Sebenzisa ama-flavourings akho ngokwakho ukuze wazi ukuthi mangaki ama-carbs owenezela ku-yogurt.
Kungani I-Carb Counts Iphuthumayo Yogurt?
I-yogurt ikhiqizwa ngokuthatha ubisi futhi ingeza amasiko amabhaktheriya anobungane aguqula ushukela obisi-carb-oqukethe i-lactose-e-lactic acid, engeyona i-carbohydrate.
Kodwa i-yogurt oyithenga esitolo kuyoba nesamba se-carb variable kuye ngokuthi sakhiwa kanjani.
1. Ngisho ne-Plain Yogurt ayikho Plain
I-yogurt enhle ngokuvamile ivame izithako ezandisa ama-carbs. U-Nonfat ubisi lwe-powder uvame ukungezwa ukukhupha i-yogurt ye-nonfat. Ubisi olunomsoco luqukethe ushukela lobisi, i-lactose; ngakho-ke ihlanganisa ama-carbs ukuthi ama-bacterium aqala ukugaya ngenkathi ephenduka ubisi ube yi-yogurt.
Ubisi obomvu obumhlophe buvame ngokweqile, ngakho-ke cishe kungenwa ubisi oluyimpuphu noma amanye ama-carb-containing containing steam-fat or nonfat yogurt. Kufanele kube yisinqumo sakho sokuqala uma ufuna i-yogurt ephansi kodwa uqhathanise ilebuli yezinhlobo ezahlukene.
2. I-yogurt Yenziwe Amagciwane Aguqulela I-Carbs Ngomsi
Isiko lesibhaktheriya esinobuhlobo esenza ubisi lube yi-yogurt futhi i-kefir igubungela kakhulu i-lactose ebisi, ukunciphisa ushukela emkhiqizo. UDkt. Jack Goldberg, umlobi-mbumbulu we-"The Four Corners Diet," ohlolwe imikhiqizo yobisi oluvuthiwe. Wathola ukuthi ama-gram angu-8 we-carbohydrate ayadliwa yi-bacteria ekomishi ye-yogurt equkethe amasiko aphilayo. Ngaphansi kwezimo ezifanele, lokhu kunganciphisa ama-gramu angu-12 e-carbohydrate ekomishi lobisi kuze kube ngu-4 amagremu we-carbohydrate ku-yogurt eyenziwe kuwo.
Noma kunjalo, ku-yogurt okhiqizwa ngezebhizinisi, inqubo yokuvutshwa ingayeka ngaphambi kokuba ifinyelele lelozinga eliphansi. Ngenxa yalokho, i-yogurt eningi inama-4 amagremu ama-carbohydrate ngama-ounces ayisithupha.
3. Izimo eziphilayo ezitholakala ku-yogurt zenza umehluko kumaCarbs
Nakuba wonke ama-yogurts enziwe ngamasiko aphilayo, ezimweni eziningi lezi zibulawa ngakho ukuvutshelwa kumiswa emkhiqizo ohlanganisiwe. Ngemuva kokuba amabhaktheriya abulawe, izinga le-carbohydrate lizinzile. Bheka amalebula aqinisekisa ukuthi i-yogurt "iqukethe" amasiko aphilayo, enegama okungenani izinhlobo ezimbili zamabhaktheriya, njenge- Streptococcus thermophilus , i- Lactobacillus acidophilus , L.
i-bifidus , noma i- L . casei .
Iningi le-yogurt yezohwebo ayifuni isikhathi eside ngokwanele ekushiseni okufudumayo ngesilinganiso esiphezulu se-lactose ukusetshenziswa ngamabhaktheriya. Nakuba inqubo iqhubeka kancane emva kokushisa, iningi lenzeke esiteji lapho i-yogurt igcinwa efudumele khona.
Uma i-yogurt iqukethe amasiko aphilayo, inani le-carbohydrate lizoqhubeka liyehla kancane, ngisho nangemva kokuthenga. Ngesikhathi i-carbohydrate isinciphisa cishe ku-4 kuya ku-5 amagremu ngendebe ngayinye, inani lizinza ngoba i-lactic acid eningi iye yakhiqizwa ukuthi amabhaktheriya ayalala. Uma wenza i-yogurt yakho, kungathatha isikhathi eside amahora angu-20 ukuze ufike kuleli phuzu (kuye ngokuthi izinga lokushisa).
4. I-yogurt yamaGreki: Ukuhlunga i-Whey kunciphisa ama-Carbs
Iningi lama-lactose e-yogurt lise-whey, ingxenye yetshezi ye-yogurt. Kulula ukuhlupha okuningi kwe-yogurt ngokwakho noma ukuthenga i-yogurt yama-Greek style.
Ukuze ugweme i-yogurt ngokwakho, faka isihlungi sekhofi ku-strainer noma colander bese ubeka lokho phezu kwesitsha esiqandisini. Iyoba yimbi kakhulu futhi idlulele njengoba isikhathi siqhubeka, ngakho-ke ungamisa uma kungukuvumelana okufunayo.
Ekugcineni, ingafinyelela ubukhulu be-ayisikhilimu esithambile, ngokuvamile okuthiwa i-yogurt ushizi. Lokhu kungadliwa nganoma yikuphi okuthandayo noma okuxubene nezinye izithako zokudla ezifana nokuphosa. Enye inzuzo yokwelapha i-yogurt yukuthi i-yogurt egxile kakhulu inamaprotheni amaningi indebe, kanye ne-carbohydrate encane.
Izwi elivela
Uma wenza izinqumo eziphansi-carb, kuzodingeka ukhokhe ngokucophelela amalebula okunomsoco ekudleni okulungiselelwe njenge-yogurt . Thola okufana nemigomo yakho futhi ujabulele izinzuzo zalo mkhiqizo wobisi.
> Imithombo:
> I-Goldberg J, i-OMara K, i-Becker G. Izidlo ezine ze-corners : I-Healthy Low-Carb Way yokudla ukuze uthole impilo yonke . ENew York: Marlowe; 2009.
> National Yogurt Association. I-Live and Active Culture (LAC) Yogurt FAQs.
> USDA. Idatha kaZwelonke yokuThuthukiswa kweziNdawo zokuThuthukiswa koHlelo oluPhezulu lwe-Standard