Chirwere cheshuga neYogati: Chaunodya uye Chaunofanira Kudzivisa

Zvemukati

• Ko kutsvagurudza kunotii?
• Chii chinoita yogati yakakura?
• Ndeipi yeti yogati iri nani?
• ChiGiriki
• ChiIcelandic
• WekuAustralia
• Ndeapi marangi andinofanira kutora?
• Chii chekutarisa
• Kutora
• Ita
  
• Don'ts
  

Mhedziso

Yogati inogona kuve huru yekudya-dense yekudya kwekuseni sarudzo kana nyore tudyo. Kana isina kutapira uye yechiGreek-chita, yakaderera mumahydrohydrate uye ine mapuroteni mazhinji. Izvi zvinoreva kuti hazvizokonzere mashuga eropa mune vanhu vane chirwere cheshuga, semamwe manyuko emakabohydrate.

Panogona kutove nekuwedzera mabhenefiti kune vanhu vane chirwere cheshuga. Verenga pamusoro kuti udzidze zvimwe.

Ko kutsvagurudza kunotii?

Chikafu chakaviriswa, senge yogati, ine mabhakitiriya akanaka anonzi mapurobioti. Probiotic yakaratidzirwa kunatsiridza hutumbo hutano. Kutsvagisa nezve gut gut hutano kuri kuenderera, asi gut gut bacteria uye hutano hwakazara hunogona kutamba chinhu mune akati wandei mamiriro ehutano, kusanganisira kufutisa uye chirwere cheshuga

Tsvagurudzo yazvino inoratidza kuti yogati kushandiswa kunogona kuve kwakabatana nemazinga akaderera eglucose uye insulin kudzvinyirira, pamwe neyepasi systolic BP. Pamusoro pezvo, iyo Journal of Nutrition ongororo ye13 ongororo dzichangoburwa yakagumisa kuti yogati kushandiswa, sechikamu chekudya zvine hutano, kunogona kudzora njodzi yerudzi rwechipiri chirwere cheshuga muvakuru vane hutano uye vakuru.

Chii chinoita yogati yakakura?

Mazhinji zvigadzirwa zvemukaka zvine yakaderera Glycemic Index (GI). Izvi zvinoita kuti zvive zvakanaka kune vanhu vane chirwere cheshuga. Kuti uwane zvakanyanyisa kubva yogati yako, tarisa mavara usati watenga. Kana iwe uchida ura kubatsirwa kubva kumaprobiotic, sarudza iyo yogati ine inorarama uye inoshanda tsika.

Uyezve teerera kune iyo Nutrition Chokwadi chitambi. Ma yogurts mazhinji akawedzera shuga. Sarudza sarudzo dzine gumi gramu (g) ​​yeshuga kana zvishoma. MaYoguriti ane huwandu hwese hwehydrohydrate hwegumi nemashanu kana mashoma pakushandira akakosha kune vanhu vane chirwere cheshuga.

Tarisa ma yogurti ane mapuroteni mazhinji uye akadzika mumahydrohydrate, senge isingafadzi yogati yeGreek. Tarisa mavara zvakajeka, sezvo zvemukati zvehuga pakati pezvitsiga - uye kunyangwe pakati pemavara mukati mechiratidzo chimwe chete - zvinogona kusiyana zvakanyanya.

Ndeipi yeti yogati iri nani?

ChiGiriki? ChiIcelandic? WekuAustralia? Iwe unogona kunge uchishamisika kana imwe yemaitiro iri yakawanda yeshuga-inoshamwaridzika kupfuura vamwe. Mhinduro yacho yese iri muhuwandu hwese mhando yeyogati inoshungurudzwa.

ChiGiriki

Kusiyana neyoga yenguva yogati, yogati yechiGreek inomanikidzwa kubvisa emvura whey uye lactose. Izvi zvinoita kuti igobvu uye creamier. Nhau dzakanaka kune vanhu vane chirwere cheshuga ndechekuti isina kugadzirwa yogati yeYogati inogona kuve neanosvika kaviri mapuroteni uye hafu yemakabohydrate eyoga yogati. Nekudaro, mukaka wese-mukaka wechiGreek yogati inogona kuve neinenge katatu mafuta emu yogati wenguva dzose. Sarudza yakaderera- kana nonfat chiGreek yogati sarudzo kana mafuta achikunetsa.

ChiIcelandic

Nehunyanzvi kwete yogati asi "yakagadzirwa mukaka chigadzirwa" chakagadzirwa kubva chizi, Icelandic yogati yakasvinwa kunyangwe kupfuura yechiGreek yogati. Izvi zvinoita kuti igobvu uye ichizopa yakatowanda mapuroteni. Imwe bhenefiti yeIcelandic yogati ndeyechinyakare inogadzirwa kubva kumukaka wakareba. Izvi zvinoderedza mafuta emukati. Nekudaro, "maIcelandic-maitiro" ma yogurti anogona kuuya mune ese-mukaka mhando zvakare.

WekuAustralia

Yoghurt yeAustralia haina kumanikidzwa, ichipa iyo yakatetepa magadzirirwo kupfuura eIcelandic kana maYoguriti echiGreek. Kushaikwa kwekushushikana zvakare kunoreva kuti haina kuzadzwa nemapuroteni akawanda, uye zvemukati makabhohaidhiretsi haana kudzikiswa. Yoghurt yeAustralia tsika inotapira neuchi uye inogadzirwa nemukaka wakazara. Iko kune mashoma-mukaka mhando, zvakare.

Ndeapi marangi andinofanira kutora?

Pane zvakawanda zvekusarudza muchitoro chekutengesa cheshuga-inoshamwaridzana yogati. Heano mashoma mashoma ekufunga.

Chii chekutarisa

MaCalorie uye makabhohaidhiretsi anogona zvakare kuvanda mune zvekuwedzera matopisi senge macandi, nzungu, uye granola. Izvi zvinogona kubatsira mukuwedzera kweshuga muropa.

Iwe uri nani pakusarudza chako chaunofarira yogati chigadzirwa uye nekuwedzera mune yaunoda toppings iwe pachako. Nenzira iyoyo, unogona kudzora saizi yekushandira uye neshuga yakawedzerwa. Edza mubatanidzwa wematsva eblueberries uye akachekwa maamondi. Iwe unogona zvakare kuwedzera pasi yefurakisi mbeu, chia mbeu, uye sliced ​​sitirobheri.

Kana zviri zvekugadzira zvinotapira, kutsva kutsva kuri kuendesa nyanzvi kuraira yambiro, kunyanya kune vanhu vane chirwere cheshuga uye insulin kudzivisa. Kunyangwe zvavakatengesa pakutanga senzira yekubatsira vanhu kudzora zino ravo rinotapira uye kugadzirisa huremu hwavo, ongororo ichangobva kuitwa inoratidza kuti zvinotapira zvekugadzira zvinogona kukurudzira kuwedzera uremu uye shanduko mumatumbu mabhakitiriya.

Kana iwe uchida kusuduruka kubva kune zvekutapira zvekugadzira, chibereko chitsva chinoramba chichiita hutano uye yakasununguka nzira yekutapira yogati yako. Iwe unogona kutosanganisa muapurosiuce isina kutapira senzira inokurumidza yekutapira yogati yako.

Kutora

Ita

• Kana iwe uchida ura kubatsirwa kubva kumaprobiotic, sarudza iyo yogati ine inorarama uye inoshanda tsika.
• Tarisa ma yogurti ane mapuroteni mazhinji uye mashoma mumakabhohydrate.
• Sarudza zvinwiwa zvisina anopfuura gumi g eshuga uye 15 g yemakabohydrate pakushanda.

Don'ts

• Dzivisa yogati nemapepa akaiswa mukati.
• Usatenge yogati usina kuverenga iyo Nutrition Chokwadi chitambi.

Sezvo nezvakawanda zvinhu, moderation ndiyo kiyi. Dhipatimendi reUnited States rezvekurima parizvino rinokurudzira kuti vanhu vakuru vawane matatu emukaka zuva rega rega. Nepo kurudziro iyi iine kukakavara pakati pevamwe nyanzvi dzehutano, kutarisa shuga yako yeropa mushure mekudya yogati ndiyo nzira huru yekuziva kuti yogati inokubata sei. Unsweetened plain kana yoghurt yogurt inogona kuva nzira yakanaka kune vanhu vane chirwere cheshuga kuti vawane mukana wakanaka weprotein, calcium, uye maprobiotic.