Ulwazi lokudla okunomsoco kanye nezinzuzo zezempilo

Izinhlobo Ezihlukahlukene Zokudla Ama-Calories Namaqiniso Okudla

Uma ungumdla okunempilo, cishe unayo i-yogurt esiqandisini sakho. Ukudla kobisi kubanikeza izinzuzo zokudla okunomsoco ikakhulu kubantu abazama ukunciphisa umzimba noma ukuthuthukisa impilo yabo. Kodwa ezinye izinhlobo ze-yogurt zingaba phezulu ushukela, amafutha, namakholori kuye ngokuthi uhlobo oluthengayo.

I-yogurt amaColories namaqiniso okudla

I-yogurt eline-yogurt nje equkethe isithelo esicutshungulwe noma ukunambitheka okungeziwe. Abantu abaningi basebenzisa i-yogurt etafuleni ekuphekeni noma njengengxenye ye-ukhilimu omuncu ema-dips nama-sauces. I-yogurt enhle iyimithombo enhle kakhulu ye-calcium futhi iphezulu e-phosphorus ne-riboflavin. Kodwa futhi inikeza ushukela owengeziwe namafutha agcwele kunokuba abantu abaningi bangalindela ukuthola "ukudla okunempilo".

Izinzuzo zezempilo ze-yogurt

Ukudla okuqukethe amaprotheni kukhuthaza "satiety" noma ukugcwele. Ngakho uma udla i-yogurt ukudla kwasekuseni noma kwasemini, kungenzeka ukuthi awunakwenzeka ukufisa ukulamba ngemva nje kokudla kwakho. Iprotheyini enogwaja yendabuko noma yamaGreek ingasiza futhi umzimba wakho ukwakha nokugcina imisipha.

I-yogurt nayo iyindlela enhle yokuthuthukisa ukudla kwakho kwe-calcium, ikakhulukazi uma ungewona obisi ubisi. Ama-flavour ahlukahlukene atholakalayo enza kube lula ngisho nenyama yokudla okudla kakhulu ukuthola isambatho ayithandayo.

Okokugcina, abathengi bavame ukuthenga i-yogurt ngezinkomishi zokukhonza ezingabodwa, okwenza ukudla okulula kwesigaba kube lula.

Ngenxa yalesi sizathu, i-yogurt izindebe zithandwa ngabantu abazama ukufinyelela noma ukugcina isisindo esinempilo.

Ingabe i-Plain noma i-Yogurt ephucukile?

Lapho abathengi bakhetha i-yogurt ukuba badle njengendlela yokudla noma ukudla, ngokuvamile bakhetha i-yogurt enambithekile ngoba kunomusa omuhle. Kodwa futhi liphakeme nakushukela futhi lingaba ngamakholori aphezulu.

I-150-gram eyodwa ekhonza i-Dannon Strawberry yogurt, isibonelo, inikeza ama-gramu angu-15 ushukela nama-kilojoule angu-140 (cishe inani elifanayo lamakhalori njengokwakhiwa okukhulu kogurt okuboniswe kule ilebula). I-yogurt yaseYoplait yase-Strawberry yogurt yokuqala iqukethe ama-khalori angu-150, ama-gramu angu-2 amafutha namagremu angu-18 ushukela.

Uyini umehluko phakathi kwe-Yogurt Yesikhathi Esivamile NesiGreki?

I-yogurt yamaGreki yinye indlela ethandwayo yokudla okunempilo. I-yogurt yesiGreki yimbi kakhulu futhi ingenamnandi kune-yogurt yendabuko. Umkhiqizo uhlushwa ukususa okuningi ushukela, i-lactose ne-whey yamanzi. Ngenxa yalokho, ezinye izinhlobo ze-yogurt yesiGreki zinoshukela omncane kanye namaprotheni amaningi kunezinguqulo zendabuko ye-yogurt.

Ngakho ukudla okunomsoco wama-yogurt kuqhathaniswa kanjani ne-yogurt yendabuko? I-yogurt yama-yogurt ama-calorie ngokuvamile ayalingana. I-Fage Ingqikithi 2% I-yogurt yase-Plain inikeza ama-khalori angu-150, amagremu angu-4 amafutha nama-gramu angu-20 amaprotheni. Ibuye inikeze amagremu angu-8 ushukela.

Ingabe i-Yogurt Egcwele Amafutha?

Kuthiwani nge-yogurt efriziwe? Ngokomsoco, i- yogurt efriziwe ngokuvamile ayifani ne-yogurt oyitholayo emkhakheni wezobisi. I-yogurt ene-frozen ngokuvamile iqukethe ushukela okwedlulele namaphrotheni angaphansi kunehlobo le-yogurt ohlala esiqandisini.

Ingabe Yonke Yogurt Inemithi Ye-Probiotics?

Nakuba ucwaningo olwengeziwe luyadingeka ekwenzeni ama-probiotics empilweni, amanye ama-yogurt amanjenge-Activia adlulisa ama-probiotics emikhiqizweni yabo. Akuwona wonke ama-yogurt anama-probiotics, ngakho-ke uma ufuna ukuthola ama-probiotics avela ku-yogurt qiniseka ukuthi ufunda ilebula lokudla kanye nohlu lwesithako ukuze uqiniseke ukuthi liqukethe "amasiko asebenzayo aphile." Futhi khumbula, kunezinhlobo eziningi zamabhaktheriya ezinganezelwa, ngakho-ke akukho brand ngayinye izoba nomhlobo ofanayo.

Ukukhetha Nokugcina I-yogurt

Uma uthenga i-yogurt ukufaka ekudleni kwakho okunempilo, khumbula njalo ukuhlola uhlu lwe-Nutrition Facts kanye nohlu lwama-ingredients.

Imikhiqizo ethile ye-yogurt iqukethe izithako ezimbalwa ezifana nobisi nezithelo, kodwa ezinye zingaqukatha ushukela owengeziwe, isiraphu yamabele, nezinye izithako ezifana ne-starch yembewu noma i-gelatin ongase ungayifuni.

Futhi uma uqhathanisa inani lekhalori le-yogurt, qiniseka ukuthi iziqukathi ozihlolayo zilingana ezifanayo. Imikhiqizo ethile ye-yogurt ingaphansi kwama-khalori ngoba nje iphakethe lincane.

Uma ugcina i-yogurt ekhaya, ugcine isifriji futhi uvalwe ngokuqinile. I-yogurt ingahle iqhwa, kodwa ingahlukanisa futhi ibe nokuthutha okuhlukile uma ithunjwa.

Izindlela Ezempilo Zokufaka I-yogurt Ekudleni Kakho

I-yogurt iyi-snack enkulu kuphela ngokwayo. Kodwa ungongeza futhi ama-toppings noma ezinye izithako ukuze wenze ukudla. Zama noma iyiphi yale mibono.

• Sebenzisa ukugqoka okusekelwe e-yogurt njengokucwilisa imifino enomsoco enjenge- broccoli , izaqathe, i-jicama, noma isilimo esidliwayo esinamagatsha anamanzi .
• I-yogurt ephezulu enezithelo ezinjenge-blueberries, ama-raspberries, ama-strawberry noma i-melon ukuze anelise izinyo lakho elimnandi
• Ufafaza i-yogurt ngamantongomane anjenge-almonds noma ama-walnuts, noma ngezinhlamvu ezifana ne-flax imbewu ye-crunch ne-flavor
• Geza i-yogurt eline-honey nge-sweet burst
• Isizini nesinamoni, i-vanilla noma i-extract oyikhonzile ukuze uthole ukunambitheka ngaphandle kokungeza amakhalori
• Yenza i-dessert ecebile, ecebile ngokuxuba ama-chip chips amnyama noma i-cocoa ibhalela ku-vanilla, i-coconut noma i-yogurt enomnandi.
• Engeza i-yogurt ku-blender yakho ngenkathi wenza i-smoothie enempilo ngokuvumelana kwe-creamier.
• Yenza i-yogurt parfait ngokubeka i-oats, izithelo ne-yogurt ye-vanilla