Maitiro Ekusarudza Yakanakisa Yogati kune Hutano Hwako

Zvemukati

• Gara Uchiverenga Chinyorwa
• Zvinyorwa Zvinyorwa
• Chokwadi chezvehutano
• Dzivisa Yakawedzerwa Shuga
• Yakadzika-Mafuta vs Yakazara-Mafuta
• Tarisa Tsika Dzirarame
• Ndeupi Mhando Iri Nani?
• ChiGiriki, Isiri-Misi kana Yakajairwa Yogati?
• Organic kana Kwete?
• MaJogushiti Mashoma Ekuyedza
• Stonyfield Organic
• Dannon Zvese Zvakasikwa
• Fage Yakazara Bani
• Pakusarudza Yogurt Yakagwinya, Zvishoma Zvakawanda

Yogati inowanzo shambadzirwa sechikafu chine hutano.

Nekudaro, iyo shuga uye zvinonhuwira zvinowedzerwa kuma yogurts mazhinji zvinogona kuvaita kuti vawedzere sechikafu chisina kudya.

Neichi chikonzero, kufamba nenzira ye yogati yechitoro chako kunogona kuvhiringidza.

Tevedzera gwaro iri kuti uwane zvekutarisa uye zvaunofanira kudzivirira kana uchitenga yogati ine hutano.

Gara Uchiverenga Chinyorwa

Kuverenga iyo label kunofanirwa kugara kuri yako yekutanga nhanho kana uchisarudza chikafu chekutenga.

Izvi zvinodaro nekuti kuverenga iro label kwakakosha kuti uzive izvo zviri chaizvo muchikafu chako.

Kunze, zvinogona kuita kunge ese ma yogurti akafanana. Nekudaro, kana iwe uchiziva zvekutarisa, chitauro pane yega yega yogati inogona kutaura imwe nyaya.

Zvinyorwa Zvinyorwa

Kunyangwe ese ma yogurti achitanga se yogati isina kujeka, anowanzo kuve nemhando dzakasiyana dzekuwedzera zvigadzirwa, senge shuga, zvinonaka zvekugadzira, madhayi, zvinogadzirisa uye zvinodzivirira.

Kana zvichibvira, sarudza yogati isina huwandu hwakawanda hwezvakawedzerwa zvigadzirwa. Panzvimbo iyoyo, edza kusarudza yogati ine mashoma zvigadzirwa.

Ivo vanofanirwa kusanganisira mukaka, tsika dzehutachiona dzinoshandiswa kushandura mukaka kuita yogati uye kwete zvimwe zvakawanda.

Zvinongedzo zvakanyorwa nehuremu, saka dzivisa ma yogurti ane shuga yakanyorwa padyo nepamusoro.

Zvirinani asi, ingo dzivirira ese ma yogurti ane chero mhando yeshuga yakawedzerwa pane zvinongedzo runyorwa.

Shuga inogona kunyorwa pasi pemazita akati wandei akasiyana, anosanganisira sucrose, yakakwira fructose chibage sosi, muto wemichero, nzimbe shuga uye agave nekita.

Chokwadi chezvehutano

Izvo zvinovaka muviri pachiratidzo zvinogona kukupa iwe rumwe ruzivo rwakanyanya.

Saizi yekushandira uye macalorie pakushanda zvakanyorwa kumusoro. Izvo zvinovaka muviri chokwadi zvinogona zvakare kukuudza iwe mangani ma carbs, mafuta, mapuroteni uye shuga zviri mune imwe neimwe inoshumira.

Ziva kuti panogona kuve nezvinopfuura zvinopfuura chimwe chete mumudziyo, zvichireva kuti kune mamwe macalorie zvakare.

Parizvino, iyo label yekudyara haina kusiyanisa shuga yakawedzerwa kubva pashuga inowanzoitika, izvo zvinogona kuita kuti zvive zvakaoma kutaura kuti yakawanda sei shuga yakawedzerwa.

Nekudaro, kunyorera mirayiridzo kune kuitira kuti magiramu eshuga yakawedzerwa pakushanda igozonyorwawo pamazita mune ramangwana.

Ruzivo rwehutano zvinozokuudzawo kuti yakawanda sei calcium uye vhitamini D yega yega yogati inoshumirwa ine.

Sezvineiwo, yogati yako inenge iine vhitamini D uye chikamu chakakosha pane chako chezuva nezuva calcium calcium. Izvi zvinozo nyorwa sehuwandu hwehuwandu hwezuva nezuva (% DV) pane zvakanyorwa.

Kuti uwane rumwe ruzivo nezve maitiro ekuverenga ezvinyorwa zvekudya, tarisa ichi chinyorwa.

Kuverenga iyo label ndicho chinhu chekutanga chaunofanirwa kuita kana uchisarudza yogati. Izvo zvehutano zvinovaka uye zvinongedzo zvinyorwa zvinogona kukuudza iwe zvakawanda nezve izvo zviri mune yako yogati.

Dzivisa Yakawedzerwa Shuga

Mhosva huru inoshandura yogati kubva kuchikafu chine hutano ichiita chisina hutano inowedzerwa shuga.

Ivhareji yekudyiwa kweAmerica neshuga yakawedzerwa yakawedzera kubva pamakumi maviri emalb (9 kg) yeshuga pagore muna 1850 kusvika pamusoro pe160 lbs (73 kg) pagore nekutanga 2000s ().

Inofungidzirwa kuti shuga-zvinotapira zvinwiwa zvine chekuita ne40% yekuwedzera ikoko. Nekudaro, chikafu chakagadziriswa neshuga yakawedzerwa, kusanganisira iyo inotapira yogati, inobatsira kubatsira kwazviri ().

Kudya shuga yakawandisa kunogona kukuvadza hutano. Kutsvagurudza kwakazvibatanidza nekusimudzira kufutisa, chirwere chemwoyo, kusagadzikana kwemagetsi, chirwere chechiropa uye mhando 2 chirwere cheshuga, pakati pemamwe matambudziko (,,).

Kunyangwe iyo yogati ichitova neshuga yechisikirwo muchimiro che lactose (mukaka shuga), makambani ezvekudya anowanzo wedzera huwandu hwakawanda hweshuga nyore kuita yogati kuravira kutapira.

Yoga yogati inowanzo kuve nemakumi gumi nemashanu egiramu e carbs pamukombe (245 gramu), asi yogurts kana yakasvinwa yogati inogona nyore kuve neanopfuura magiramu makumi matatu pakushanda (4).

Kuti usarudze iyo yogati ine hutano, tora mhando pamwe neshuga shoma pakushanda. Izvi zvinoreva zvishoma sezvinobvira pamusoro pegumi gumi kusvika gumi nemashanu pamukombe (245 gramu) iyo yatove iripo kubva kune lactose.

Kazhinji, sarudzo ine hutano iri pachena, yogati isingafadzi. Asi kana iwe usingade yogati yakajeka, pane zvinhu zvishoma zvaunogona kuita panzvimbo.

Imwe sarudzo ndeyekutapira iwe pachako nemuchero wako waunofarira mutsva.

Iwe unogona zvakare kugadzira yako wega chia mbeu yogati kuti uite yakajeka yogati ishoma tart. Uye, sebhonasi, iwe unowana yakawedzera mapuroteni, fiber uye mafuta ane hutano nembeu dzechia.

Zviri nyore sekusanganisa makapu maviri (473 ml) ye yogati ne 1.5-2 mashupuni (22-30 ml) yembeu dzechia uye kuisiya ichigara husiku mufiriji.

Yakawedzerwa shuga inogona kushandura chikafu chehutano kuita chikafu chisina kudya. Sarudza yogati yakajeka kana zvichibvira uye gara uchiverenga chinyorwa kuti uone kana shuga yawedzerwa.

Yakadzika-Mafuta vs Yakazara-Mafuta

Yogati inogona kugadzirwa kubva kumukaka wakazara, wakaderera-mafuta kana usina mafuta.

Nyanzvi dzehutano dzinowanzokurudzira zvigadzirwa zvemukaka zvine mafuta mashoma nekuti vanhu vazhinji vanotodya macalorie akawanda kupfuura zvavanoda.

Nekuda kweizvozvo, ma yogurti mazhinji anogadzirwa nemukaka usina mafuta kana mukaka usina mafuta.

Nekudaro, iyo yakaderedzwa-mafuta ma yogurts anowanzo ave neshuga yakawanda, iyo inowedzerwa kubhadhara iyo kurasikirwa kwekunaka kubva kumafuta. Saka kana ukasarudza yogati yakaderera-mafuta, ive shuwa yekutarisa imwe isina kuwedzerwa shuga.

Yakazara-mafuta yogati inowanikwawo. Kunyangwe iine macalorie akawanda kupfuura eyoga ane mafuta mashoma, izvo hazvireve kuti zviite sarudzo ine hutano.

Muchokwadi, mafuta anowanikwa mune akazara-mafuta zvigadzirwa zvemukaka zvinogona kubatsira.

Zvigadzirwa zvemukaka zvine zvimwe zvakasarudzika zvinoitika mafuta asina kufanana nemafuta ekukuvadza anowanikwa mune zvimwe zvinogadzirwa.

Aya mafuta, ekuti conjugated linoleic acid (CLA), haafungidzirwe sekukuvadza uye anogona kutove nehutano hwakanaka.

Dzinogona kubatsira kudzikisa mafuta emuviri uye kuzvimba, kudzikisa njodzi yehosha yemwoyo, kugadzirisa shuga yeropa uye kurwisa maseru egomarara mune ekuyedza machubhu (,,).

Ose ari maviri unsweetened mashoma-mafuta uye akazara-mafuta ma yogurts anogona kuve akagwinya. Sarudza kuti ndeupi rudzi rwekudya zvinoenderana nemaitiro ako ekudya, zvaunofarira zvekudya uye zvinangwa zvekhalori.

Yogati inogona kugadzirwa kubva kune yakaderedzwa-mafuta kana mukaka wakazara-mafuta. Yakaderedzwa-mafuta yogati ingori yakaderera mumakoriyori kana isina shuga yakawedzerwa. Ose ari maviri anogona kuve sarudzo dzakanaka.

Tarisa Tsika Dzirarame

Utachiona hwakanaka hweprobiotic hunoshandiswa kugadzira yogati. Vanoshandura shuga yemukaka (lactose) kuita lactic acid, izvo zvinoita kuti iyo yogati iteve kuvava.

Aya mabhakitiriya eprobiotic, anowanzo kunzi "anorarama tsika" mu yogati, anogona kupa huwandu hukuru hwezvakanaka zvehutano.

Kunyangwe kutsvagurudza nezveprobiotic kuchiri mudiki, zvidzidzo zvinoratidza kuti vanogona:

• Kwenenzvera zviratidzo zvekusavhiringidzika kwelactose ().
• Simbisa immune system ().
• Zvakakosha kuderedza zviratidzo zvekuora mwoyo ().
• Deredza dambudziko rehutachiona-hunosanganisira manyoka muvana nevakuru (,).
• Natsiridza zviratidzo zvekutsamwa kwe bowel syndrome (,).

Zvimwe zvidzidzo zvakaona kuti iyo probiotic yogati inogona kubatsira kudzikisa cholesterol, huremu hwemuviri uye kunyangwe ekumaka mamaki ().

Kudya yogati pamwe neprobiotic Bifidobacterium yakaratidzwa zvakare kuvandudza ura hwakajairika muvana nevakadzi (, 17).

Yogurts ese ane aya anorarama tsika pakutanga, nekuti ndiwo musanganiswa unoshandura mukaka kuita yogati.

Nekudaro, izvo zveprobiotic zvemukati meiyo yogati zvinogona kusiyana zvakanyanya zvichienderana nezviitiko zvinoverengeka, zvinosanganisira nzira dzekurongedza uye mamiriro ekuchengetedza.

Kuti uwane mabhenefiti mazhinji kubva kuguriti yako, sarudza imwe ine mapurobioti. Zvinosuruvarisa, hapana imwe nzira iri nyore yekuudza kuti yakawanda sei iyo yogati ine.

Sangano reNational Yogurt Association rinopa chisimbiso che "Live and Active Cultures" chema yogati ayo ane 100 miriyoni tsika (mabhakitiriya) pagiramu panguva yekuyedzwa. Chisimbiso chinoratidzika seichi: Image Source: Fage.

Zvisinei, kuwana chisimbiso kunodhura. Mhando zhinji dzinosarudza kuenda pasina iyo, kunyangwe kana ikasangana nemamirioni zana tsika pagiramu yekufanirwa.

Muchokwadi, mumwe mushumo nezveyoga yakayedzwa yogati yakaona kuti akawanda mabrand asina chisimbiso aive neanopfuura mamirioni zana etsika pagiramu (18).

Chinhu chakakosha ndechekudzivirira ma yogurti akange achirapwa kupisa, kana kunamwa mushure mekuwedzeredzwa kwemaprobiotic. Kunamatira kunouraya mabhakitiriya, ayo anofanira kunge ari mupenyu kuti akubatsire.

Izvi zviri nyore kuziva nekuti iwo mavara ema yogurti aya anofanira kuti "kurapwa kwakapisa mushure mekukudziridza" (19).

Probiotic ndiwo mabhakitiriya ane hushamwari anoshandura mukaka kuita yogati. Tarisa yogati ne "Live uye Active Cultures" chisimbiso uye dzivisa ma yogurts akave akaomeswa mushure mekugadzirwa.

Ndeupi Mhando Iri Nani?

Kune akawanda marudzi akasiyana eyogati anowanikwa, uye heino maitiro akasiyana akasiyana.

ChiGiriki, Isiri-Misi kana Yakajairwa Yogati?

Yogreek yechiGreek ndiyo inonyanya kuita yogati izvozvi. Izvo zvinosiyana neyechinyakare yogati nekuti inosvinwa kakawanda, ichibvisa imwe yeiyo whey uye lactose.

Izvi zvinopa yogati yechiGreek ingangoita zvakapetwa zvakapetwa kaviri senge yogati yechinyakare uye yakatenderedza hafu yemacarbs Iyo huru sarudzo senge yekuzadza tudyo uye kune avo vane lactose vasingashiviriri (20).

Nekudaro, izvi zvinoreva kuti yogati yechiGreek inowanzo kuve yakakwira mumacalorie nemafuta uye ine calcium shoma pane yegati yogati.

Mhando dzakawanda dzinozadzwa zvakare neshuga yakawedzerwa.

Dairy-isina ma yogurts, senge soya kana coconut yogati, akavewo anozivikanwa. Nekuti iwo anodyara-akavakirwa, iwo akanyanya kudzikira mumafuta kupfuura echinyakare yogati uye haina lactose.

Aya ndiwo sarudzo dzakanaka kune vegans uye vanhu vane lactose kusagadzikana. Nekudaro, ivo havana zvakasikwa zvine calcium yakawanda, saka ive shuwa yekutarisa iwo mavara echiratidzo neakawedzera calcium uye vhitamini D.

Greek yogati, isiri-misi uye yogati yenguva dzose inogona kuve sarudzo dzakanaka, asi hapana chinogwinyisa kupfuura vamwe.

Organic kana Kwete?

Kutakura iyo USDA organic chisimbiso, mukaka unofanirwa kunge uchibva kumombe dzinodyiswa ne organic, isiri-GMO feed uye isingarapwa nemishonga inorwisa mabhakitiriya kana mahormone ekukura.

Nekudaro, kunyangwe chikafu che organic chiri nani kana kuti kwete chiri kukakavadzana zvakanyanya, uye kushandiswa kweGMOs uye mahormone ekukura mukurima kwemukaka kunoramba kuchinetsa zvakanyanya.

Izvo zvinovaka muviri zvemakemikari maringe nezvakajairwa zvekudya zvine nharo futi, kunyange paine zvinoita kunge paine mutsauko kana zvasvika kune organic mukaka.

Semuenzaniso, zvidzidzo zvakaona kuti organic mukaka ine iri nani fatty acid chimiro uye yakakwira beta-carotene, vhitamini E uye iron zvigadzirwa pane zvakajairwa mukaka (21,).

Zvisinei, zvinoonekwawo kuti mukaka we organic wakaderera mumaminerari selenium uye ayodini ().

Sezvineiwo, mutsauko uyu ungangoitika nekuda kwekusiyana kwekudya kwemombe. Izvo zvaisatomboenderana nekuti kurima kwacho kwaive kusiri kana kwakajairika (,).

Icho chokwadi ndechekuti, zvakaoma kutaura kana organic chaiyo iri nani pane yakajairwa kana zvasvika kune chikafu uye hutano hunobatsira.

Greek yogati ine mapuroteni mazhinji uye mashoma carbs, nepo yogizi isina mairi inowanzove nemafuta mashoma uye isina lactose. Yese yogati yogati inogona kuve yakapfuma mune mamwe mishonga, asi yakaderera mune vamwe.

MaJogushiti Mashoma Ekuyedza

Nepo runyorwa urwu rwusiri rwakazara, heano mashoma marudzi eyogati ayo ari sarudzo dzakanaka.

Stonyfield Organic

Stonyfield Organic chiratidzo chakanaka chekusarudza kana iwe uchida kutenga organic. Yogurts avo ese ari organic uye vane zvakawanda zvakasiyana zvigadzirwa zvekusarudza kubva.

Ivo vanopa huswa-hwakadyiwa-hwakazara-mukaka yogati, yogati yechiGreek uye Smooth & Creamy mutsetse.

Kana iwe uchida yogati yakasanganiswa, michero yavo-yakavhenganiswa ma yogurts echiGreek ndiwo ese sarudzo huru.

Nekudaro, mazhinji emamwe ma yogurts avo ane michero-ane flavour ane akawedzera shuga.

Dannon Zvese Zvakasikwa

Dannon's Yese Natural mutsara weyogati muenzaniso wakanaka weiyo yogati ine hutano.

Iine zvigadzirwa zviviri chete: yakaderera-mafuta kana isina mukaka-isina mukaka uye pectin, inova yakasvibirira yakasvibirira. Inotakurawo chisimbiso che "Live uye Active Cultures".

Nehurombo, iyi yogati haina vhitamini D yakawedzerwa.

Nekudaro, pasina shuga yakawedzerwa, magiramu masere eprotein pakushanda uye 30% yezvaunoda calcium zuva nezuva, ichiri sarudzo yakanaka.

Mamwe ese maYogurti aDannon, kunyange achizivikanwa, ane yakawanda shuga yakawedzerwa uye nekudaro haisi iyo yakasarudzika yogati sarudzo.

Fage Yakazara Bani

Fage isarudzo huru kune avo vanofarira yogati yechiGreek.

Iyo Fage Yakazara Plain mutsara weiyo yogati unongova nemukaka chete uye zvakasiyana siyana zvehupenyu tsika. Inowanikwa zvakare mumafuta akazara, 2% uye 0% mhando.

Nekudaro, sezvo iri yogati yechiGreek, iyo calcium yezvinhu iri pasi pane iyo yogati yenguva dzose yaingave iri, angangoita makumi maviri muzana ezvaunoda zvezuva nezuva. Izvo zvakare haina yakawedzera vhitamini D.

Zvakadaro, iri sarudzo yakanaka.

Asi, semamwe marongerwo, namatira kune akasiyana marudzi. Mucherechedzo wacho unovhenekwa kana kuti michero-yakawedzerwa yogati ine shuga yakawanda yakawedzerwa.

Kune akawanda mabhureki eiyo yogati ine hutano kuti iwe uyedze. Sarudza mhando neshuga yakaderera kana isina kuwedzerwa uye runyorwa rudiki rwezvigadzirwa.

Pakusarudza Yogurt Yakagwinya, Zvishoma Zvakawanda

Kana zvasvika kune yogati, kuichengeta ine hutano kunoreva kuichengeta iri nyore.

Edza kunhonga yogati ine zvishoma zvinoshandiswa uye neshuga shoma yakawedzerwa sezvinobvira. Yogurt isina mbatatisi ndiyo yakanaka.

Kunze kweizvozvo, sarudzo zhinji dziri kumusoro kwesarudzo yemunhu.

Chero bedzi iwe uchitevera aya matipi, unogona kunzwa uine chivimbo chekuti iyo yogati yaunotora isarudzo ine hutano uye ine hutano.