Yogurt: chii icho, chikuru mabhenefiti uye maitiro ekugadzirira

Zvemukati

• Kubatsira kukuru
• Nutritional nziyo yogati
• Maitiro ekudya
• Maitiro ekugadzirira yogamhi yogati
• Yoghurt keke

Yogurt inogadzirwa nemukaka yakagadzirirwa kuburikidza nemukaka wekuvirisa, umo mabhakitiriya anokonzeresa kuvirisa lactose, inova shuga inowanzovapo mumukaka, uye nekugadzirwa kweacicic acid, ichivimbisa chimiro uye hunhu hwechikafu icho.

Uye zvakare, yogati inoonekwawo seprobiotic sezvo iine hutachiona hwehupenyu, senge Bifidobacteria uye Lactobacillus iyo inobatsira kuvandudza hutano hwesisitimu yekugaya, pamusoro pekupfuma mune zvimwe zvinovaka muviri, kunyanya calcium, iyo inobatsira kudzivirira osteoporosis.

Yogurts inogona kugadzirirwa kumba kana inogona kutengwa kuchitoro. Nekudaro, iyo ma yogurti anowanikwa muchitoro anowanzove neshuga, madhayi uye nezvimwe zvinoshandiswa zvinogona kunge zvisina kunaka kuhutano hwako, saka zvakakosha kuti uverenge chinyorwa chekudya usati wasarudza chigadzirwa.

Kubatsira kukuru

Iwo makuru ehutano mabhenefiti echisikigo yogati anosanganisira:

• Kuvandudza hutumbu hwemabhakitiriyal uye, nekudaro, kubatsira mukurwisa akateedzana ezvirwere senge anokanganisa bowel syndrome, colon cancer, kuzvimbirwa, mudumbu uye duodenal ulcers, colitis, enteritis, gastritis uye dysentery, semuenzaniso;
• Natsiridza ura kutama, sezvo mabhakitiriya aripo mu yogati anoita "pre-digestion" yemapuroteni, achibvumira kugadzirwa kuri nani;
• Kusanganisa kuvirisa kwechikafu kudzivisa gasi, kutsamwa, kuzvimba uye hutachiona hutachiona;
• Ipa calcium uye phosphorus kumuviri, kubatsira kudzivirira osteopenia, osteoporosis, inobatsira kupora kwekutsemuka uye kutarisira hutano hwemazino;
• Kurudzira kuwedzera kwemhasuru uye kupora kwayo, nekuti yakapfuma mumapuroteni uye, nekudaro, inogona kudyiwa usati kana mushure mekuita uremu hwekudzidzira mabasa;
• Natsiridza ndangariro, kudzidza uye kugadzirisa maitiro, sezvo yogati ine mavitamini B, ayo akakosha mukuchengetedza hutano hwepfungwa. Uye zvakare, zvimwe zvidzidzo zvakaratidza kuti kunwa kwemaprobiotic kunobatsira kuchengetedza hutano hwepfungwa;
• Wedzera muviri kudzivirira, nekuti ine zvicherwa senge zinc uye selenium, pamwe nemaprobiotiki, ayo anobatsira kudzora uye kumisikidza maseru ezvirwere zvemuviri, achideredza mukana wekutambura nezvirwere zvakaita sefuru kana dzihwa.

Kunyangwe ma yogurts akazara nemafuta, zvimwe zvidzidzo zvinoita kunge zvinoratidza kuti zvinogona kubatsira kuvandudza hutano hwemwoyo, zvichideredza cholesterol yakaderera uye kubatsira kudzora BP, sezvo yakafuma mu potassium, chicherwa chinobatsira kuzorodza tsinga dzeropa uye kudzikisira kusanzwisisika.

Nutritional nziyo yogati

Iyi tafura inotevera inoratidza kuumbwa kwehutano kune yega yega yogati:

Izvo zvakakosha kuti uzive kuti ma yogurti ane lactose, saka vanhu vane mukaka shuga kusagadzikana vanofanirwa kudya yogati isina lactose.

Maitiro ekudya

Kuti ushandise zvirinani zvese zvinovaka muviri zvechikafu ichi, zvinokurudzirwa kudya yogati yakasarudzika yechikafu chemangwanani nezviyo nemichero. Granola, semi-yakasviba chokoreti, huchi uye isina kutapira sitirobheni jamu zvakare akakodzera kuperekedza yakasikwa yogati.

Uye zvakare, inogona zvakare kuwedzerwa mumichero mavitamini kuti idye sehombodo.

Maitiro ekugadzirira yogamhi yogati

Kuti ugadzire yakanakisa yemhando yoghurt yogati iwe unoda:

Zvinoshandiswa

• 1 litre yemukaka wemombe wakazara
• 1 mukombe wechisikigo yogati yogati (170 g)
• 1 chipuni cheshuga
• 1 spoon yemukaka weupfu (kusarudza)

Kugadzirira modhi

Birisa mukaka uye ugare uchidziya, panenge pa- 36º C wozvisanganisa neiyo yogati yepanyama, iyo inofanirwa kunge iri tembiricha yemukati, shuga nemukaka weupfu. Isa musanganiswa uyu mumudziyo wakanyatsovharwa, uuputire mumucheka wakachena uye uchengete mu microwave yakavharwa, asi yakadzimwa, woichengeta ipapo kwemaawa matanhatu kusvika kugumi.

Paunenge wagadzirira, chengeta mufiriji. Iyo yogati inofanira kunge yakagadzirira kana kuenderana kuri kwakafanana neyoga yogati inotengwa pamusika.

Iyo inodziya nharaunda yeiyo microwave ichafarira kuwanda kweakanaka yogati mabhakitiriya uye ivo vanosvika kune ese mukaka, kuushandura kuita yakasikwa yogati. Nekudaro, nekapu diki yeiyo yogati yogati zvinokwanisika kugadzira inopfuura 1 litre yeiyo yoghurt yogati.

Haufanire kuisa iyo yogati mumukaka kana ichiri kupisa zvakanyanya kuti mabhakitiriya ari mu yogati arege kufa, nekuti iwo ndiwo anopa kuenderana kugati. Izvo zvakare hazvikurudzirwe kuwedzera michero kana jam pamberi iyo yogati isati yagadzirira kudzivirira kukuvadza kuumbwa kwayo.

Iyi yogati inofanirwa kuchengetwa mufiriji kana yagadzirira uye inogona kupedzwa kunyangwe nevacheche, kuve sarudzo ine hutano pane iyo yogati yemaindasitiri.

Yoghurt keke

Zvisungo:

• 1 girazi reiyo yogati (200 mg);
• Chiyero chakafanana neyekombe yogati yemafuta;
• 3 mazai;
• 2 makapu eupfu hwegorosi;
• 1 1/2 mukombe wehuga;
• 1 teaspoon yevanilla essence;
• 1 teaspoon yeRoyal mbiriso;
• 1 (kofi) chipunu chesoda yekubheka.

Kugadzirira modhi:

Rova mazai, mafuta neshuga mumusanganisi uyezve wobva wawedzera hupfu ne yogati, uchikurudzira zvakanaka. Mushure mekuumba yunifomu yekunamatira, wedzera iyo vanilla essence, mbiriso uye kubika soda uye sangana ne spoon. Bika muchimiro chakakangwa kana checheche uye ubike kusvikira shava yendarama.

Iyo keke inobheka nekukurumidza kana yagadzirwa mune pudding fomu, pane yepakati tembiricha, iri pakati pe160 ne180º.