Aya maYogurt Hutano Mabhenefiti Anoratidza Iyo Yayo Simba Rekudya

Zvemukati

• Mhando dzeYogati
• Yogurt Bhenefiti
• Inosimudzira Hutano Hwakanaka
• Inotsigira Kuonda
• Inopa akakosha mavitamini uye Nutrients
• Inokurudzira Kudzorera
• Inosimbisa Mabhonzo
• Inodzivirira Yakakwira Ropa Kudzvinyirira
• Inowedzera immune System
• Inobatsira Kuchengetedza Kunyemwerera Kune Hutano
• Inosimudzira Satiety
• Ongororo ye

Iwe unogona kutarisa yako mangwanani yogati mbiya kunyanya semotokari yegranola nemabriji - asi inoita zvakanyanya kumuviri wako kupfuura izvozvo. Uye nepo iyo chaiyo rondedzero yemabhenefiti eyoghuti inogona kusiyanisa zvishoma zvichienderana nerudzi (semuenzaniso Greek inowanzova neprotein yakawanda kupfuura, toti, mhando dzemukaka wearumondi), iyo yakasviba zvinhu inozivikanwa nekuve imba yekudyara.

Verenga pamusoro kuti udzidze zvakawanda nezve dzimwe nguva zvinokatyamadza yogati hutano mabhenefiti anopindura mubvunzo, "yogati ine hutano here?" kamwe chete uye zvachose - uye mukuita kudaro, ita kuti iwe ude kudya iyi probiotic-yakazara kurapwa mangwanani ega ega, masikati, uye husiku.

Mhando dzeYogati

FYI, kune, senge, toni yemhando dzakasiyana dzeyoghurt. Nepo vese vaine hutano hwakati siyanei, pane imwe nhungamiro yakakosha yekutevera kana zvasvika pakutenga iyo yogati ine hutano: Tsvaga zvigadzirwa zvine zero kana mashoma magiramu eshuga yakawedzerwa, sezvo kunwa shuga yakawandisa kunogona kukonzera matambudziko ehutano senge. kufutisa, mhando 2 chirwere cheshuga, uye chirwere chemwoyo, maererano neCenters for Disease Control and Prevention. Izwi rakakosha pano? "Wawedzerwa." Mukaka une shuga inowanzoitika inonzi lactose, saka hauzowani chero yogati nayo zero magiramu eshuga zvachose.

Tsika. Pawakanzwa izwi rokuti "yoghurt," unofunga iwe unofunga nezvemukomana uyu akaipa, iyo inongova mukaka wemhou wakaviriswa, maererano neWashington State University Extension. ICYDK, yogati mafomu apo mabhakitiriya anovirisa lactose mu lactic acid, ichigadzira iyo yakasviba kuravira kweiyo yogati yogati. Zvichienderana nerudzi rwemukaka unoshandiswa, iyi sarudzo inowanzo kuwanikwa seyepasi- kana akaderedzwa-mafuta (kubva pa2-muzana mukaka), asiri-mafuta (kubva pamukaka wakakora), kana mafuta akazara (kubva pamukaka wakazara).

ChiGiriki. Kana iyo yogati yenguva dzose ichinetswa kubvisa whey protein (iyo mvura inosara mushure meye curdling maitiro), unosara neiyo Greek yoghurt - yakasviba, creamier, yakawanda mapuroteni-akazara akasiyana. Uye, nekuda kwekuomerwa, zvakare haina lactose (shuga), maererano neHarvard TH CHAN Chikoro cheHuzhinji Hutano. Semuenzaniso, maviri Akanaka Akaderera-Mafuta Vanilla Greek Yogurt (Tenga Iiri, $ 2, target.com) ine inoshamisa 12 gramu eprotein pakushanda. (Ona zvimwe: Iyo Nyanzvi-Backed Guide kune Yakazara-Fat vs. Nonfat Greek Yogurt)

Skyr. Zvakare mhedzisiro yekuomesera, iyi yoghurt yeIcelandic ndiyo ine gobvu mukuwirirana kwezvose zvingasarudzwa pamasherufu esupamaketi - izvo zvine musoro, zvichipihwa tekiniki chizi nyoro. (Hongu, chaizvoizvo!) Inotarisawo Nha. 1 maererano neprotein, ine mapikicha akadai siggi's Strained Nonfat Vanilla Yogurt (Tenga Izvo, $ 2, target.com) ichizvikudza `16 gramu yeprotini pa 150-gram mudziyo.

WekuAustralia. Kunyange zvazvo isina kuvharwa, yoghurt yeAustralia inoramba iine hutano hwakakwana - iyo yakapfuma kudarika yogurt yekare asi kwete yakasvibirira sechiGiriki kana Skyr. Kuti uwane magadzirirwo aya, mamwe mabhureki akadai saNoosa (Buy It, $3, target.com) anoshandisa mukaka wese asi mamwe akadai saWallaby (Tenga Iko, $8, freshdirect.com) anotora nzira yekubika inononoka. Pakupera kwezuva, zvisinei, zvese sarudzo zvinopa zvakawanda zveprotein.

Kefir. Hutachiona uye mbiriso timu kusvika pakuvira mukaka uye, zvakare, inogadzira kefir, inova mvura-y, inonwa mhando yeyoghurt iyo - nekuda kwemajusi maviri - inoonekwa senzvimbo yakasiyanasiyana yemapurobioti kupfuura mamwe ma yogati. Tora, semuenzaniso, Lifeway Lowfat Milk Plain Kefir (Buy It, $8, walmart.com): Bhodhoro rinozvirumbidza 12 (!!) rarama uye inoshanda probiotic tsika. (Kuenzanisa, mudziyo weChobani Plain Greek Yogurt (Tenga Iwo, $5, walmart.com) une mashanu chete.)

Dairy-isina kana vegan. Sezvo chimiro chekudya chinomera chiri kuramba chichipararira, panoratidzika kuva nenhamba inokura yezvisarudzo zvemukaka muchikamu che yogurt. Uye nepo chimiro chemuviri chichisiyana zvichienderana nechero mhando uye mhando yaunotenga - mukaka wekokonati, mukaka weamondi, soya, oat mukaka, cashew, rondedzero inoenderera - iwe uchave nechokwadi chekuwana hupfumi hwakasanganiswa hwehukama hunobatsira uye gut- hushamwari probiotics nechipunu chimwe nechimwe. (Onawo: Yakanakisa Vegan Yogurt Yaunogona Kutenga paGrocery Store)

Yogurt Bhenefiti

Inosimudzira Hutano Hwakanaka

Mazwi ekuti "mararamiro anorarama uye anoshanda" ari mugaba anoreva kuti yogati yako ine probiotics, tsikidzi dzinobatsira dzinogara mudumbu rako uye dzinobatsira kuunganidza tupukanana tunokuvadza hunogona kukonzera hutachiona hwematumbo. (Chiverengero chiduku zvikuru chemakambani anoisa yogati kuburikidza ne post-pasteurization process inouraya mabhakitiriya ose.) Asi marudzi mazhinji iye zvino anewo mhando dzakakosha dzeprobiotics dzinoitirwa kubatsira kugadzirisa kugaya kwako kana kusimbisa simba rako rekudzivirira zvirwere. Tsvagiridzo pamusoro pavo haina kukwana, zvakadaro. "Kana ukatambura nedambudziko rehutano, sekuzvimba kana manyoka, zvakakodzera kuti uedze chimwe chezvigadzirwa kwemavhiki mashoma kuti uone kana zvichibatsira," anodaro Dawn Jackson Blatner, R.D. Chikafu cheFlexitarian. Zvikasadaro, chengetedza madhora mashoma uye namatira kune akajairwa mabhureki. (Zvakaenderana: 5 Mabhenefiti Epamutemo eProbiotics-uye Matorero Aunofanirwa Kuatora)

Inotsigira Kuonda

Idya maawa gumi nemana e yogati pazuva uye iwe unogona kuve wakanyanya munzira yekuzadzisa zvinangwa zvako - ndiko kuti, zvirinani, maererano nekutsvaga. Vanhu vaidya zvakanyanya - pamwe chete nekucheka macalorie avo akazara - vakarasikirwa ne22 muzana yakawedzera uremu uye 81 muzana yemafuta emudumbu kupfuura dieters akasvetuka snack, maererano nekudzidza kubva kuYunivhesiti yeTennessee, Knoxville. Vakachengetawo chikamu chimwe muzvitatu chakanyanya kuonda tsandanyama, izvo zvinogona kukubatsira kuchengetedza uremu. "Mafuta ari muchiuno mako anobudisa hormone inonzi cortisol, iyo inoudza muviri wako kuti uunganidze mafuta akawanda emudumbu," anodaro purofesa wezvokudya uye munyori wezvidzidzo zvinotungamirira Michael Zemel, Ph.D. Iyi yoghuti inobatsira inogona kunge yakakonzerwa zvakanyanya muchikamu kune calcium inosaina masero ako emafuta kuti aburitse cortisol shoma, zvichiita kuti zvive nyore kwauri kuti uwane zvinangwa zvako.

Inopa akakosha mavitamini uye Nutrients

Kushanda kumwe chete kunopa potassium, phosphorous, riboflavin, iodine, zinc, uye vhitamini B5 (pantothenic acid). Yogati zvakare ine B12, iyo inochengetedza matsvuku masero eropa uye inobatsira kuchengetedza yako system yenjodzi kushanda nemazvo. "Vitamin B12 inowanikwa zvakanyanya muzvigadzirwa zvemhuka, senge huku nehove, saka varimi vezvirimwa zvakanyanya vanogona kuperevedza," anodaro Jackie Newgent, R.D., munyori we Yakakura Green Cookbook. Kudya yogati yakawanda kunogona kubatsira kuvhara mukaha wemuviri: 8-ounce inoshumira ine 1.4 micrograms dzevhitamini, inenge 60 muzana yezvinodiwa nevakadzi vakuru zuva nezuva (2.4 micrograms, maererano neNational Institutes of Health.)

Inokurudzira Kudzorera

Nechiyero chakakodzera cheprotein kune makabhohaidhiretsi, yogati, kunyanya yakakwirira-protein yeGreek yogati, inoita yakanakisa post-sweat-session snack. "Nguva yakakwana yekubata chigubhu iri mukati memaminitsi makumi matanhatu ekurovedza muviri," anodaro Keri Gans, R.D., nyanzvi yezvokudya muNew York City. Protein inopa maamino acids tsandanyama dzako dzinoda kuzvigadzirisa, anotsanangura Gans, uye makabhohaidhiretsi anotsiva zvitoro zvemasimba ako, izvo zvapera mushure mekushanda nesimba. Nekuwedzera kwakatokura kuti ubatanidze iyi bhenefiti yeyogati, nakidzwa nayo padivi pebhodhoro remvura: Iyo protein mu yogati inogona zvakare kubatsira kuwedzera huwandu hwemvura inopinzwa nematumbu, ichivandudza hydration. (Zvakafanana: Zvokudya Zvakanakisisa Zvokudya Usati Wapedza Kushanda Kwako)

Inosimbisa Mabhonzo

Sezvo zviripo zvine pfupa-rinosimudzira calcium, iwe ungafunga iyo yogati hutano mabhenefiti uye vhitamini D huwandu hunenge hwakaenzana zvisinei hazvo iyo yogati yaunotora. Eh, kwete zvakanyanya. "Matanho anogona kusiyanisa zvakanyanya kubva kumhando kuenda kune mhando, saka iwe unofanirwa kunyatso tarisa iyo label," anodaro Newgent. Yakawanda sei iri mumudziyo zvinoenderana nekugadziriswa.Semuenzaniso, yogati yemichero inowanzove ine calcium shoma pane yakajeka nekuti shuga nemichero zvinotora nzvimbo yakakosha mumudziyo. "Vhitamini D haisati iri muyoghurt, asi nekuti inobatsira kuwedzera kunyura kwecalcium, makambani mazhinji anowedzera," anotsanangura kudaro Newgent. Svika kune brand yakadai seStonyfield Farms Fat-Mahara Smooth uye Creamy (Tenga Iiri, $ 4, freshdirect.com), iyo inove neinenge makumi maviri muzana yezuva rako kukosha kwezvose zvinovaka muviri. (Yakabatana: Vitamin D May Kuvandudza Yako Athletic Performance)

Inodzivirira Yakakwira Ropa Kudzvinyirira

Ruzhinji rwevanhu vakuru vanoshandisa anopfuura mamirigiramu mazana matatu nemazana mana eesodiyamu pazuva - zvakanyanya kupfuura zvinokurudzirwa mamirigiramu mazana maviri nemazana matatu sezvakataurwa ne Dietary Guidelines kune vekuAmerica, maererano neCenters for Disease Control and Prevention. Iyo potasium mu yogati, zvisinei, inobata, sezvo zvinovaka muviri zvingabatsira kuburitsa imwe ye sodium yakawandisa kubva mumuviri wako. Muchokwadi, vakuru mukudzidza mu American Journal yeClinical Nutrition avo vaidya mukaka wakaderera-mafuta (maviri kana anopfuura maserings zuva nezuva) vaive makumi mashanu neshanu muzana pashoma mukana wekukura BP.

Inowedzera immune System

Zvakadii izvi nekuda kwekushamisika kweyoghurti hutano hunobatsira: Chera muma4 ounces zuva rega rega uye iwe ungazviwana uchinhuhwirira-wakasununguka mumwedzi inotevera, sekureva kwechidzidzo kuYunivhesiti yeVienna. Vakadzi vaidya chiyero ichi vaive neT cell yakasimba uye inoshanda zvakanyanya, inorwisa hurwere nehutachiona, kupfuura zvavaiita vasati vatanga kuidya. "Mabhakitiriya ane hutano ari muyoghurt anobatsira kutumira masaini kumasero anowedzera immune mumuviri wako kuti awane simba uye kurwisa tsikidzi dzinokuvadza," anodaro munyori anotungamira wekudzidza Alexa Meyer, Ph.D., muongorori wezvekudya payunivhesiti. Vanorwara neAllergy, avo vanowanzove nemazinga akaderera emamwe T masero, vanogona zvakare kuwana zororo nekuwedzera iyo yogati kune yavo yekudya. Muchidzidzo mu Zvinyorwa zveNutrition, vanhu vaidya maawa manomwe pazuva vaive nezviratidzo zvishoma pane avo vakasarudza hapana zvachose.

Inobatsira Kuchengetedza Kunyemwerera Kune Hutano

Pasinei nehuga hwayo, yogati haikonzeri mhango. Apo masayendisiti epaMarmara University kuTurkey akaedza mafuta mashoma, chiedza, uye manakiro emichero, akawana kuti hapana nomumwe wavo akabvisa mazino, chisakiso chikuru chokuora. Iyo lactic acid ndeimwe bhenefiti yeyogati - zvinoita sekunge inodzivirira matadza ako zvakare. Vanhu vanodya kanenge 2 ounces pazuva vane 60 muzana yakaderera njodzi yekuwana yakanyanya periodontal chirwere pane avo vanochiruka, maererano netsvagiridzo. (Related: Ko Cavities Inotapukira Nekutsvoda?)

Inosimudzira Satiety

Iwe unogona kunge watoziva nezve iyi yoghurt hutano bhenefiti: Yogurt inogona kuve yakanakisa sosi yemapuroteni. Asi sezviri pachena, "imwe mhando inogona kuve neinopfuura zvakapetwa kaviri protein yeimwe," anodaro Blatner. Giriki yoghurt, iyo inosimbiswa kuti iwedzere, ine magiramu makumi maviri eprotein pamudziyo; yechinyakare yogati inogona kuve nemashoma se5 magiramu. Kana iwe uchichidya icho cheprotein, tsvaga mabrandi ayo anopa angangoita gumi kusvika gumi magiramu pakushanda.

Uye ese mapuroteni aya anobatsira hombe yeyoghurt nenzira iyo inobatsira kupisa tsandanyama dzako - uye mukukanganisa kwayo kuderedza nzara, inowana chidzidzo chakaburitswa mujenari. Appetite. Vadzidzi vechidzidzo vakadya yogati yechiGreek ine huwandu hwakasiyana hwepuroteni maawa matatu mushure mekudya kwemazuva matatu akatwasuka. Boka raidya yogati rine mapuroteni akawanda kwazvo (24 magiramu pakushumira) rakashuma kunzwa kuguta uye harina kunzwa nzara yakakwana yekudya kwemanheru kusvikira inenge awa imwe gare gare kupfuura boka raidya yakaderera-protein yogati.

Ongororo ye