7 Anoshamisira Hutano Kubatsirwa kweYogati

Zvemukati

• Chii chinonzi yogati uye inogadzirwa sei?
• 1. Zvakapfuma Muzvinhu Zvakakosha Zvemuviri
• 2. Yakakwirira muProtein
• 3. Mimwe Mhando Dzinogona Kubatsira Kugaya Kwehutano
• 4. Inogona Kusimbisa Yako immune System
• 5. Inogona Kudzivirira Kurwisa Osteoporosis
• 6. Inogona Kubatsira Utano Hwemwoyo
• 7. Inogona Kukurudzira Kurera Kwekurema
• Yogati Inogona Kusave Yevanhu Vese
• Lactose Kusashivirira
• Mukaka Allergy
• Yakawedzera Shuga
• Maitiro Ekusarudza Yakanakisa Yogati kune Hutano Hwako
• Icho Chinokosha
• 3. Mimwe Mhando Dzinogona Kubatsira Kugaya Kwehutano
• 4. Inogona Kusimbisa Yako immune System
• 5. Inogona Kudzivirira Kurwisa Osteoporosis
• 6. Inogona Kubatsira Utano Hwemwoyo
• 7. Inogona Kukurudzira Kurera Kwekurema
• Yogati Inogona Kusave Yevanhu Vese
• Lactose Kusashivirira
• Mukaka Allergy
• Yakawedzera Shuga
• Maitiro Ekusarudza Yakanakisa Yogati kune Hutano Hwako
• Icho Chinokosha

Yogati yakadyiwa nevanhu kwemazana emakore.

Iyo ine hutano chaizvo, uye kuidya nguva dzose kunogona kusimudzira akati wandei mativi ehutano hwako.

Semuenzaniso, iyo yogati yakawanikwa ichideredza njodzi yehosha yemoyo uye osteoporosis, pamwe nerubatsiro mukurema uremu.

Ichi chinyorwa chinoongorora 7 sainzi-inotsigirwa hutano mabhenefiti eyogati.

Chii chinonzi yogati uye inogadzirwa sei?

Yogati chigadzirwa chakakurumbira chemukaka icho chinoitwa nekuvirisa kwebhakitiriya remukaka.

Mabhakitiriya anoshandiswa kugadzira yogati anonzi "tsika dzeiyo yogati," ayo anovirisa lactose, shuga yechisikigo inowanikwa mumukaka.

Maitiro aya anogadzira lactic acid, chinhu chinokonzeresa kuti mapuroteni emukaka adzvanye, ichipa yogati kunaka kwayo uye kugadzirwa.

Yogati inogona kugadzirwa kubva kumarudzi ese emukaka. Mhando dzakagadzirwa kubva kumukaka wakaomeswa dzinoonekwa sedzisina mafuta, nepo idzo dzakagadzirwa kubva mumukaka wakazara dzinoonekwa semafuta akazara.

Yoga yogati isina kuwedzerwa colorants ndeye chena, gobvu mvura ine tangy kuravira.

Nehurombo, mazhinji mabrands emabhizimusi ane akawedzera zvigadzirwa, senge shuga uye zvinonaka zvekugadzira. Aya ma yogurti haana kunaka kune hutano hwako.

Kune rimwe divi, yakajeka, isina kugadzirwa yogati inopa akawanda mabhenefiti ehutano.

Saka pasina imwezve ado, heano 7 sainzi-yakavakirwa hutano mabhenefiti echisikigo yogati.

1. Zvakapfuma Muzvinhu Zvakakosha Zvemuviri

Yogati ine zvimwe zvezvinhu zvese zvinovaka muviri izvo zvinoda muviri wako.

Iyo inozivikanwa nekuve yakawanda calcium, mamineral anodikanwa kune hutano mazino nemapfupa. Mukombe mumwe chete unopa 49% yezvaunoda zuva nezuva calcium ((2).

Iyo zvakare yakakwira mumavitamini B, kunyanya vhitamini B12 uye riboflavin, ese ari maviri anokwanisa kudzivirira kubva kuchirwere chemoyo uye zvimwe neural chubhu yekuberekwa kuremara (2,,).

Mukombe mumwe chete unopawo 38% yezvaunoda zuva nezuva phosphorus, 12% yemagesium uye 18% ye potassium. Aya macherwa akakosha kune akati wandei maitikiro ehupenyu, senge kudzora BP, metabolism uye bone hutano (2,,,).

Chinhu chimwe chinovaka muviri icho yogati hachina mavhitamini D, asi chinowanzo simbiswa nacho. Vitamin D inosimudzira bone uye immune system hutano uye inogona kudzora njodzi yezvimwe zvirwere, zvinosanganisira chirwere chemwoyo uye kushushikana (,,).

Pfupiso:

Yogati inopa chinenge chega chega chikafu chinodiwa nemuviri wako. Iyo inonyanya kukwirira mu calcium, B mavitamini uye inoteedzera zvicherwa.

2. Yakakwirira muProtein

Yogurt inopa huwandu hunoshamisa hweprotein, iine magiramu gumi nemaviri pa7 ounces (200 gramu) (2).

Mapuroteni akaratidzirwa kutsigira metabolism nekuwedzera simba rako rekushandisa, kana huwandu hwecalori iwe hwaunopisa mukati mezuva rese ().

Kuwana mapuroteni akakwana kwakakoshawo pakurongeka kwenjere, sezvo ichiwedzera kugadzirwa kwemahormone ayo anoratidza kuzara. Inogona kungoita otomatiki kudzikisa huwandu hwemacalorie aunodya zvakazara, izvo zvinobatsira pakuremerwa (,,).

Mune kumwe kuongorora, zvidzidzo zvakabikwa yogati zvakange zvisina nzara uye vakadya zana macalorie panguva yemanheru, zvichienzaniswa nevaya vaidya yakaderera-mapuroteni zvinwiwa neakaenzana macalorie ().

Yogurt yekuzadza-inosimudzira mhedzisiro yakatonyanya kuverengerwa kana iwe uchidya yogreek yogati, inova iri gobvu rakasiyana siyana rave rakaomeswa. Yakakwira mapuroteni kupfuura yogati yenguva dzose, ichipa magiramu makumi maviri nemaviri pa7 ounces (200 gramu) (15).

Yechi yoghurt yakaratidzirwa kukanganisa kudya uye kunonoka kunzwa kwenzara kupfuura yogati yenguva dzose ine mapuroteni mashoma ().

Pfupiso:

Yogati, kunyanya iyo yechiGreek mhando, yakanyanya kwazvo mumapuroteni. Mapuroteni anobatsira pakudya uye kudzora uremu.

3. Mimwe Mhando Dzinogona Kubatsira Kugaya Kwehutano

Mimwe mhando yeyogati ine bhakitiriya mhenyu, kana maprobiotic, angave aive chikamu chetsika yekutanga kana kuwedzerwa mushure mekudyiwa.

Izvi zvinogona kubatsira kugaya hutano kana ikadyiwa ().

Nehurombo, ma yogurti mazhinji akaiswa pasteurized, inova mushonga wekupisa unouraya mabhakitiriya anobatsira arimo.

Kuti uone kuti yogati yako ine mapurobioti anoshanda, tsvaga imwe ine inorarama, tsika dzinoshanda, dzinofanirwa kuverengerwa pakanyorwa.

Dzimwe mhando dzeprobiotiki dzinowanikwa mu yogati, senge Bifidobacteria uye Lactobacillus, yakaratidzwa kudzikisira kusagadzikana zviratidzo zveinogumbuka ura chirwere (IBS), chinova chirwere chinowanzoitika chinokanganisa colon (,,,).

Chimwe chidzidzo chaive nevarwere veBS vaigara vachidya mukaka wakaviriswa kana yogati yaive mukati Bifidobacteria. Mushure memavhiki matatu chete, vakataura kuvandudzwa kwekudzimba uye chetsoka frequency - mhedzisiro inoonekwa mushure memavhiki matanhatu, zvakare ().

Chimwe chidzidzo chakawana kuti yogati ne Bifidobacteria kunatsiridza kugaya kwezviratidzo uye hutano hwakanangana nehupenyu hwehupenyu pakati pevakadzi vasina chirwere chekugaya ().

Uyezve, ongororo dzinoverengeka dzakawana kuti mapurobioti anogona kudzivirira marwisi-anosanganisira manyoka, pamwe nekuzvimbirwa (,,,,, 28).

Pfupiso:

Mimwe mhando yeyogati ine maprobiotic, ayo anogona kusimudzira hutano hwekugaya nekudzora zviratidzo zvechirwere chedumbu, zvakadai sekuzvimba, manyoka uye kupatira.

4. Inogona Kusimbisa Yako immune System

Kudya yogati - kunyanya kana iine maprobiotic - nguva dzose kunogona kusimbisa immune system yako uye kudzikisira mukana wako wekubata chirwere.

Probiotic yakaratidzirwa kudzikisa kuzvimba, iyo inosunganidzwa kune akati wandei mamiriro ehutano anotangira kubva kuhutachiona hwehutachiona kusvika kumatumbu matambudziko (,,,).

Kutsvagurudza kunoratidza kuti mune zvimwe zviitiko, maprobiotic anogona zvakare kubatsira kudzikamisa kuitika, nguva uye kuomarara kwechena (,,,,).

Zvakare, iyo yekudzivirira-inowedzera masimba eyogati ari pamwe nekuda kwayo magnesium, selenium uye zinc, ayo anoteedzera zvicherwa zvinozivikanwa nebasa ravanoita mune immune system hutano (,,).

Vitamin D-yakasimbiswa ma yogurts anogona kusimudzira hutano hwemuviri kunyangwe zvichiwedzera. Vitamin D yakadzidzwa nezve kugona kwayo kudzivirira zvirwere zvakaita seyakanyanya dzihwa nefuru (,,,).

Pfupiso:

Yogurt inopa maprobiotic, mavitamini uye mamineral, ese ayo anogona kusimudzira hutano hwemuviri uye kudzivirira zvimwe zvirwere.

5. Inogona Kudzivirira Kurwisa Osteoporosis

Yogati ine zvimwe zvakakosha zvekuchengetedza mapfupa hutano, kusanganisira calcium, protein, potasium, phosphorus uye, dzimwe nguva, vhitamini D.

Zvese izvi mavitamini uye zvicherwa zvinonyanya kubatsira mukudzivirira osteoporosis, mamiriro anoonekwa nekushomeka kwemapfupa. Zvakajairika kune vakwegura (,,).

Vanhu vane osteoporosis vane yakaderera mapfupa uye vari pangozi yakakura yekutyoka kwemapfupa (,).

Nekudaro, kutsvagurudza kunoratidza kuti kunwa kanosvika matatu matatu ezvikafu zvemukaka, senge yogati, zuva nezuva zvinogona kubatsira kuchengetedza bone uye simba (,).

Pfupiso:

Yogati yakafuma mumavhitamini uye mamineral anoita basa rakakosha muhutano hwemapfupa. Kuishandisa nguva dzose kunogona kuderedza njodzi ye osteoporosis.

6. Inogona Kubatsira Utano Hwemwoyo

Yogati's zvemukati zvemukati ndizvo zvezvimwe zvikonzero nei hutano hwayo hunowanzo kupokana. Iine mafuta akaguta, aine mashoma monounsaturated fatty acids.

Mafuta akaguta aimbofungidzirwa kuti anokonzera chirwere chemwoyo, asi ongororo yazvino inoratidza kuti izvi hazvisizvo. Zvakangodaro, mhando dzisina mafuta uye dzakaderera-mafuta eyogati dzichiri kufarirwa muUS (,,).

Iko hakuna humbowo hwakajeka hwekuti mafuta ari mu yogati anokuvadza kune hutano hwako. Muchokwadi, zvinogona kubatsira hutano hwemwoyo (,).

Kumwe kutsvagurudza kunoratidza kuti kudyiwa kwemafuta akazara kubva muzvigadzirwa zvemukaka wakazara zvinowedzera "zvakanaka" HDL cholesterol, iyo inogona kuchengetedza hutano hwemwoyo. Zvimwe zvidzidzo zvakawana kudya kwe yogati kudzikisa huwandu hwechirwere chemoyo (,,).

Zvakare, zvigadzirwa zvemukaka senge yogati yakaratidzirwa kubatsira kudzikisa kukwirira kweropa, inova njodzi huru yechirwere chemoyo. Mhedzisiro yacho inoita kunge yakanyanya kukurumbira kune avo vatove vaonekwa vane chirwere cheBP (,,).

Pfupiso:

Zvisinei nemafuta aro, yogati inoita senge inobatsira moyo wemoyo nekuwedzera "yakanaka" HDL cholesterol uye nekudzikisa BP.

7. Inogona Kukurudzira Kurera Kwekurema

Yogurt ine akati wandei zvivakwa izvo zvinogona kubatsira nehuremu manejimendi.

Kutanga, yakakwira mapuroteni, ayo anoshanda pamwe necalcium kuwedzera huwandu hweshungu-yekudzora mahormone senge peptide YY uye GLP-1 ().

Zvakare, ongororo dzinoverengeka dzakawana kuti yogati kushandiswa kunosanganisirwa nehuremu hwemuviri, muviri mafuta muzana uye chiuno chakatenderera ().

Imwe ongororo yakawana kuti kunwiwa kwemafuta emukaka akazara-mafuta, kusanganisira yogati, kunogona kudzikisira zviitiko zvekufutisa. Izvi zvinopesana nezvakange zvichitendwa pamusoro pekudya kwemafuta uye kuwedzera uremu (63).

Zvimwe zvidzidzo zvakaona kuti avo vanodya yogati vanowanzo dya zvirinani zvirinani, zvichienzaniswa nevaya vasinga idye. Izvi zvinokonzerwa nehukama hwayo hwakawandisa, zvichienzaniswa necororie yayo yakadzikira (,).

Pfupiso:

Yogurt ine mapuroteni mazhinji, ari kuzadza zvakanyanya, uye anogona kuvandudza kudya kwako kwese. Ose ari maviri maficha anobatsira nehuremu manejimendi.

Yogati Inogona Kusave Yevanhu Vese

Vamwe vanhu vanofanirwa kungwarira nekutora kwavo yogati, sezvo inogona kukonzeresa mhedzisiro, kunyanya kune avo vane lactose kusagadzikana kana mukaka kurwara.

Lactose Kusashivirira

Kusagadzikana kweLactose kunoitika kana muviri uchishaya lactase, iyo enzyme inodiwa kupaza lactose, inova shuga inowanikwa mumukaka. Inotungamira kune akasiyana ekugaya zviratidzo, senge kurwadziwa kwemudumbu uye manyoka, mushure mekudya zvigadzirwa zvemukaka.

Naizvozvo, avo vane lactose kusagadzikana vanogona kuda kudzivirira iyo yogati.

Zvisinei, vamwe vanhu vane lactose vasingashiviriri vanogona kugona kuzvitsungirira. Izvi zvinodaro nekuti imwe lactose yakaputsika panguva yekugadzira, uye maprobiotic anogona kubatsira nekugaya kwayo ().

Kana iwe uri lactose isingashiviriri, inogona kunge iri nyaya yekuyedza uye kukanganisa kuti uone kana kudya yogati kuchikushandira iwe.

Mukaka Allergy

Zvigadzirwa zvemukaka zvine casinine uye whey, ayo ari mapuroteni ayo vamwe vanhu vane allergiki nawo. Mune zviitiko izvi, mukaka unokonzeresa maitiro anogona kubva pamikoko uye kuzvimba kusvika kuhupenyu hunotyisidzira anaphylaxis.

Neichi chikonzero, zviri nani kudzivirira yogati kana iwe uine mukaka chisimbwa.

Yakawedzera Shuga

Mhando dzakawanda dze yogati dzine huwandu hwakawanda hwakawedzerwa shuga, kunyanya idzo dzakanyorwa sedzakaderera mumafuta. Kuwedzeredza kudya kweshuga kunoenderana nematambudziko akati wandei ehutano, kusanganisira chirwere cheshuga uye kufutisa (,,).

Naizvozvo, zvakakosha kuti uverenge zvinyorwa zvekudya uye udzivise zvigadzirwa zvinonyora shuga mumidziyo.

Pfupiso:

Yogati inogona kuve nemhedzisiro inokanganisa kune avo vane lactose kusagadzikana kana kukaka kwemukaka. Mhando dzakawanda dzinewo huwandu hwakawanda hweshuga yakawedzerwa, iyo inogona kupa kune mamwe mamiriro ehutano.

Maitiro Ekusarudza Yakanakisa Yogati kune Hutano Hwako

Zvishoma zviripo kana zvasvika pakusarudza yogati ine hutano.

Mhando dzisina kujeka, dzisina kutapira dzakanyanya kunaka, sezvo iine zvigadzirwa zvishoma pasina shuga yakawedzerwa.

Kunyangwe iwe uchisarudza yakaderera- kana yakazara-mafuta yogati isarudzo yemunhu.

Mhando dzakazara-mafuta dzine mamwe macalorie, asi izvi hazvireve kuti hazvina hutano. Ingo ita chokwadi chekunamatira pamwe neyakakurudzirwa chikamu saizi.

Iwe unofanirwa zvakare kutsvaga yogati iyo ine mhenyu uye inoshanda tsika kuti uve nechokwadi chekuti iwe unowana gadziriso yako yehutano-inosimudzira mapurobioti.

Pfupiso:

Ma yogurti akanakisa ehutano hwako ane mashoma zvigadzirwa uye hapana shuga yakawedzerwa. Chinangwa chechiratidzo chine mapurobioti.

Icho Chinokosha

Yogurt yakafuma mune zvinovaka muviri uye inogona kusimudzira hutano hwako kana ikadyiwa nguva dzose.

Zvinogona kubatsira kudzikisa njodzi yezvimwe hosha, ukuwo uchibatsira hutano hwekugaya uye kudzora uremu.

Nekudaro, ita shuwa kusarudza yako yogati zvinehungwaru. Kuti uwane hukuru hwakanyanya hwehutano, sarudza mhando dzakajeka, dzisina kutapira dzine mapurobioti.

Mapuroteni akaratidzirwa kutsigira metabolism nekuwedzera simba rako rekushandisa, kana huwandu hwecalori iwe hwaunopisa mukati mezuva rese ().

Kuwana mapuroteni akakwana kwakakoshawo pakurongeka kwenjere, sezvo ichiwedzera kugadzirwa kwemahormone ayo anoratidza kuzara. Inogona kungoita otomatiki kudzikisa huwandu hwemacalorie aunodya zvakazara, izvo zvinobatsira pakuremerwa (,,).

Mune kumwe kuongorora, zvidzidzo zvakadyiwa yogati zvakange zvisina nzara uye vakadya zana macalorie panguva yemanheru, zvichienzaniswa nevaya vaidya yakaderera-mapuroteni zvinwiwa neakaenzana macalorie ().

Yogurt yekuzadza-inosimudzira mhedzisiro yakatonyanya kuverengerwa kana iwe uchidya yogreek yogati, inova iri gobvu rakasiyana siyana rave rakaomeswa. Yakakwira mapuroteni kupfuura yogati yenguva dzose, ichipa magiramu makumi maviri nemaviri pa7 ounces (200 gramu) (15).

Y yogurt yechiGreek yakaratidzirwa kukanganisa kudya uye kunonoka kunzwa kwenzara kupfuura yogati yenguva dzose ine mapuroteni mashoma ().

Pfupiso:

Yogati, kunyanya iyo yechiGreek mhando, yakanyanya kwazvo mumapuroteni. Mapuroteni anobatsira pakudya uye kudzora uremu.

3. Mimwe Mhando Dzinogona Kubatsira Kugaya Kwehutano

Mimwe mhando yeyogati ine bhakitiriya mhenyu, kana maprobiotic, angave aive chikamu chetsika yekutanga kana kuwedzerwa mushure mekudyiwa.

Izvi zvinogona kubatsira kugaya hutano kana ikadyiwa ().

Nehurombo, ma yogurti mazhinji akaiswa pasteurized, inova mushonga wekupisa unouraya mabhakitiriya anobatsira arimo.

Kuti uone kuti yogati yako ine mapurobioti anoshanda, tsvaga imwe ine inorarama, tsika dzinoshanda, dzinofanirwa kuverengerwa pakanyorwa.

Dzimwe mhando dzeprobiotiki dzinowanikwa mu yogati, senge Bifidobacteria uye Lactobacillus, yakaratidzwa kudzikisira kusagadzikana zviratidzo zveinogumbuka ura chirwere (IBS), chinova chirwere chinowanzoitika chinokanganisa colon (,,,).

Chimwe chidzidzo chaive nevarwere veBS vaigara vachidya mukaka wakaviriswa kana yogati yaive mukati Bifidobacteria. Mushure memavhiki matatu chete, vakataura kuvandudzwa kwekudzimba uye chetsoka frequency - mhedzisiro inoonekwa mushure memavhiki matanhatu, futi ().

Chimwe chidzidzo chakawana kuti yogati ne Bifidobacteria kunatsiridza kugaya kwezviratidzo uye hutano hwakanangana nehupenyu hwehupenyu pakati pevakadzi vasina chirwere chekugaya ().

Uyezve, ongororo dzinoverengeka dzakawana kuti mapurobioti anogona kudzivirira marwisi-anosanganisira manyoka, pamwe nekuzvimbirwa (,,,,, 28).

Pfupiso:

Mimwe mhando yeyogati ine maprobiotic, ayo anogona kusimudzira hutano hwekugaya nekudzora zviratidzo zvechirwere chedumbu, zvakadai sekuzvimba, manyoka uye kuzvimbirwa.

4. Inogona Kusimbisa Yako immune System

Kudya yogati - kunyanya kana iine maprobiotic - nguva dzose kunogona kusimbisa immune system yako uye kudzikisira mukana wako wekubata chirwere.

Probiotic yakaratidzirwa kudzikisa kuzvimba, iyo inosunganidzwa kune akati wandei mamiriro ehutano anotangira kubva kuhutachiona hwehutachiona kusvika kumatumbu matambudziko (,,,).

Kutsvagurudza kunoratidza kuti mune zvimwe zviitiko, maprobiotic anogona zvakare kubatsira kudzikamisa kuitika, nguva uye kuomarara kwechena (,,,,).

Zvakare, iyo yekudzivirira-inowedzera masimba eyogati ari pamwe nekuda kwayo magnesium, selenium uye zinc, ayo anoteedzera zvicherwa zvinozivikanwa nebasa ravanoita mune immune system hutano (,,).

Vitamin D-yakasimbiswa ma yogurts anogona kusimudzira hutano hwemuviri kunyangwe zvichiwedzera. Vitamin D yakadzidzwa nezve kugona kwayo kudzivirira zvirwere zvakaita seyakanyanya dzihwa nefuru (,,,).

Pfupiso:

Yogurt inopa maprobiotic, mavitamini uye mamineral, ese ayo anogona kusimudzira hutano hwemuviri uye kudzivirira zvimwe zvirwere.

5. Inogona Kudzivirira Kurwisa Osteoporosis

Yogati ine zvimwe zvakakosha zvekuchengetedza mapfupa hutano, kusanganisira calcium, protein, potasium, phosphorus uye, dzimwe nguva, vhitamini D.

Zvese izvi mavitamini uye zvicherwa zvinonyanya kubatsira mukudzivirira osteoporosis, mamiriro anoonekwa nekushomeka kwemapfupa. Zvakajairika kune vakwegura (,,).

Vanhu vane osteoporosis vane yakaderera mapfupa uye vari pangozi yakakura yekutyoka kwemapfupa (,).

Nekudaro, kutsvagurudza kunoratidza kuti kunwa kanosvika matatu matatu ezvikafu zvemukaka, senge yogati, zuva nezuva zvinogona kubatsira kuchengetedza bone uye simba (,).

Pfupiso:

Yogati yakafuma mumavhitamini uye mamineral anoita basa rakakosha muhutano hwemapfupa. Kuishandisa nguva dzose kunogona kuderedza njodzi ye osteoporosis.

6. Inogona Kubatsira Utano Hwemwoyo

Yogati's zvemukati zvemukati ndizvo zvezvimwe zvikonzero nei hutano hwayo hunowanzo kupokana. Iine mafuta akaguta, aine mashoma monounsaturated fatty acids.

Mafuta akaguta aimbofungidzirwa kuti anokonzera chirwere chemwoyo, asi ongororo yazvino inoratidza kuti izvi hazvisizvo. Zvakangodaro, mhando dzisina mafuta uye dzakaderera-mafuta eyogati dzichiri kufarirwa muUS (,,).

Iko hakuna humbowo hwakajeka hwekuti mafuta ari mu yogati anokuvadza kune hutano hwako. Muchokwadi, zvinogona kubatsira hutano hwemwoyo (,).

Kumwe kutsvagurudza kunoratidza kuti kudyiwa kwemafuta akazara kubva muzvigadzirwa zvemukaka wakazara kunowedzera "yakanaka" HDL cholesterol, iyo inogona kuchengetedza hutano hwemwoyo. Zvimwe zvidzidzo zvakawana kudya kwe yogati kudzikisa huwandu hwechirwere chemoyo (,,).

Zvakare, zvigadzirwa zvemukaka senge yogati yakaratidzirwa kubatsira kudzikisa kukwirira kweropa, inova njodzi huru yechirwere chemoyo. Mhedzisiro yacho inoita kunge yakanyanya kukurumbira kune avo vatove vaonekwa vane chirwere cheBP (,,).

Pfupiso:

Zvisinei nemafuta aro, yogati inoita senge inobatsira moyo wemoyo nekuwedzera "yakanaka" HDL cholesterol uye nekudzikisa BP.

7. Inogona Kukurudzira Kurera Kwekurema

Yogurt ine akati wandei zvivakwa izvo zvinogona kubatsira nehuremu manejimendi.

Kutanga, yakakwira mapuroteni, ayo anoshanda pamwe necalcium kuwedzera huwandu hweshungu-yekudzora mahormone senge peptide YY uye GLP-1 ().

Zvakare, ongororo dzinoverengeka dzakawana kuti yogati kushandiswa kunosanganisirwa nehuremu hwemuviri, muviri mafuta muzana uye chiuno chakatenderera ().

Imwe ongororo yakawana kuti kunwiwa kwemafuta emukaka akazara-mafuta, kusanganisira yogati, kunogona kudzikisira zviitiko zvekufutisa. Izvi zvinopesana nezvakange zvichitendwa pamusoro pekudya kwemafuta uye kuwedzera uremu (63).

Zvimwe zvidzidzo zvakaona kuti avo vanodya yogati vanowanzo dya zvirinani zvirinani, zvichienzaniswa nevaya vasinga idye. Izvi zvinokonzerwa nehukama hwayo hwakawandisa, zvichienzaniswa necororie yayo yakadzikira (,).

Pfupiso:

Yogurt ine mapuroteni mazhinji, ayo ari kuzadza zvakanyanya, uye anogona kuvandudza kudya kwako kwese.Ose ari maviri maficha anobatsira nehuremu manejimendi.

Yogati Inogona Kusave Yevanhu Vese

Vamwe vanhu vanofanirwa kungwarira nekutora kwavo yogati, sezvo inogona kukonzeresa mhedzisiro, kunyanya kune avo vane lactose kusagadzikana kana mukaka kurwara.

Lactose Kusashivirira

Kusagadzikana kweLactose kunoitika kana muviri uchishaya lactase, iyo enzyme inodiwa kupaza lactose, inova shuga inowanikwa mumukaka. Inotungamira kune akasiyana ekugaya zviratidzo, senge kurwadziwa kwemudumbu uye manyoka, mushure mekudya zvigadzirwa zvemukaka.

Naizvozvo, avo vane lactose kusagadzikana vanogona kuda kudzivirira iyo yogati.

Zvisinei, vamwe vanhu vane lactose vasingashiviriri vanogona kugona kuzvitsungirira. Izvi zvinodaro nekuti imwe lactose yakaputsika panguva yekugadzira, uye maprobiotic anogona kubatsira nekugaya kwayo ().

Kana iwe uri lactose isingashiviriri, inogona kunge iri nyaya yekuyedza uye kukanganisa kuti uone kana kudya yogati kuchikushandira iwe.

Mukaka Allergy

Zvigadzirwa zvemukaka zvine casinine uye whey, ayo ari mapuroteni ayo vamwe vanhu vane allergiki nawo. Mune zviitiko izvi, mukaka unokonzeresa maitiro anogona kubva pamikoko uye kuzvimba kusvika kuhupenyu hunotyisidzira anaphylaxis.

Neichi chikonzero, zviri nani kudzivirira yogati kana iwe uine mukaka chisimbwa.

Yakawedzera Shuga

Mhando dzakawanda dze yogati dzine huwandu hwakawanda hwakawedzerwa shuga, kunyanya idzo dzakanyorwa sedzakaderera mumafuta. Kuwedzeredza kudya kweshuga kunoenderana nematambudziko akati wandei ehutano, kusanganisira chirwere cheshuga uye kufutisa (,,).

Naizvozvo, zvakakosha kuti uverenge zvinyorwa zvekudya uye udzivise zvigadzirwa zvinonyora shuga mumidziyo.

Pfupiso:

Yogati inogona kuve nemhedzisiro inokanganisa kune avo vane lactose kusagadzikana kana kukaka kwemukaka. Mhando dzakawanda dzinewo huwandu hwakawanda hweshuga yakawedzerwa, iyo inogona kupa kune mamwe mamiriro ehutano.

Maitiro Ekusarudza Yakanakisa Yogati kune Hutano Hwako

Zvishoma zviripo kana zvasvika pakusarudza yogati ine hutano.

Mhando dzisina kujeka, dzisina kutapira dzakanyanya kunaka, sezvo iine zvigadzirwa zvishoma pasina shuga yakawedzerwa.

Kunyangwe iwe uchisarudza yakaderera- kana yakazara-mafuta yogati isarudzo yemunhu.

Mhando dzakazara-mafuta dzine mamwe macalorie, asi izvi hazvireve kuti hazvina hutano. Ingo ita chokwadi chekunamatira pamwe neyakakurudzirwa chikamu saizi.

Iwe unofanirwa zvakare kutsvaga yogati iyo ine mhenyu uye inoshanda tsika kuti uve nechokwadi chekuti iwe unowana gadziriso yako yehutano-inosimudzira mapurobioti.

Pfupiso:

Ma yogurti akanakisa ehutano hwako ane mashoma zvigadzirwa uye hapana shuga yakawedzerwa. Chinangwa chechiratidzo chine mapurobioti.

Icho Chinokosha

Yogurt yakafuma mune zvinovaka muviri uye inogona kusimudzira hutano hwako kana ikadyiwa nguva dzose.

Zvinogona kubatsira kudzikisa njodzi yezvimwe hosha, ukuwo uchibatsira hutano hwekugaya uye kudzora uremu.

Nekudaro, ita shuwa kusarudza yako yogati zvinehungwaru. Kuti uwane hukuru hwakanyanya hwehutano, sarudza mhando dzakajeka, dzisina kutapira dzine mapurobioti.