Yogati (kana iyo Yogati Kudya) Inobatsira Kurasikirwa Kwehuremu?

Zvemukati

• Zvikafu zviviri zve yogati zvakatsanangurwa
• Iyo Yoplait Chiedza Mavhiki Maviri Tune Up
• Chikafu cheYogurt
• Dzidziso nezve yogati uye kurasikirwa nekurema
• Iyo calcium inoti
• Izvo mapuroteni anoti
• Mapurobioti anoti
• Yogati inoshanda here pakurasikirwa nehuremu?
• Kuwedzera yogati kuchikafu chako
• Kutsiva zvimwe zvekudya ne yogati
• Inogona kunge iri pasi yeiyo yogati yekudzora uremu
• Hutano nzira dzekubatanidza yakawanda yogati muchikafu chako
• Chinokosha

Yogati chigadzirwa chakaviriswa chemukaka chinofarirwa pasirese sekisimusi inotapira kana tudyo.

Uyezve, inosangana nehutano hwemapfupa uye mabhenefiti ekugaya. Vamwe vanhu vanototi inotsigira kudzikira (,).

Asi izvo, chikafu chakati wandei chinotenderedza chete yogati, zvichisimbisa kuti kiyi yekubatsira iwe kurera huremu. Zvakadaro, unogona kushamisika kuti zvirevo izvi zvinomira sei pakuongorora kwesainzi.

Chinyorwa ichi chinotsanangura zvese zvaunoda kuti uzive nezve yakatarwa dhayeti dhayeti uye kana ichi chinozivikanwa chemukaka chigadzirwa chinokubatsira iwe kurasikirwa uremu.

Zvikafu zviviri zve yogati zvakatsanangurwa

Kudya kwakawanda kune yogati sechinhu chakakosha, uchisimbirira kuti chikafu ichi chinokubatsira kurasikirwa nemuviri nekukurumidza.

Ichi chikamu chinoongorora zviviri zvezvikafu izvi kuti zvione kana zvakavakirwa pasainzi yesainzi.

Iyo Yoplait Chiedza Mavhiki Maviri Tune Up

Kumwe kudya kwakadai, kwakasimudzirwa nemutambi wenhau Jeannie Mai, kwaizivikanwa seYoplait Yogurt Diet kana Yoplait Chiedza Mavhiki Maviri Tune Up. Ipo Yoplait isisiri kumhanyisa iyo Svondo Mbiri Tune Up, chikafu chinozivikanwa che yogati chakanzi chinobatsira vanhu kurasikirwa nemamirioni maviri nehafu (1-2.5 kg) kwemazuva gumi nemana.

Kudya uku kwaive uchidya yogati kanokwana kaviri pazuva. Mitemo yayo yaisanganisira yakatarwa mirairo yekudya uye zvinwiwa.

• Kudya kwemangwanani uye kwemasikati: 1 mudziyo we Yoplait Lite Yogurt, 1 mukombe (anenge 90 gramu) yezviyo zvakakwana, uye 1 kushumirwa kwemichero
• Kudya kwemanheru: 6 ounces (anenge 170 gramu) yeprotein yakaonda, 2 makapu (anenge 350 magiramu) emiriwo, uye mashoma mafuta, senge kupfeka saradhi kana bota
• Zvikafu zvishoma: 1 kapu (inenge 175 gramu) yeiri yakasvibira kana 1/2 mukombe (inenge 78 gramu) yemiriwo yakabikwa, pamwe ne3 servings yemafuta asina mafuta zuva rese.

Kudya kwacho kwakadzora ako macalorie kudya kune 1,200 macalorie chete pazuva uye zvakakurudzira kuti iwe uwedzere chiitiko chako chemuviri nekufamba maminetsi makumi matatu kusvika makumi mana mazuva ese. Pamwe chete, izvi zvinhu zvinokonzeresa kushomeka kwekoriori, izvo zvingangokubatsira kurasikirwa nehuremu (,).

Vamwe vatsigiri vechikafu vakachengeta kuti kutarisisa yogati isina mafuta kunobatsirawo, vachiti mafuta ari mune mamwe ma yogati anosimudza kugadzirwa kwemuviri wako wehomoni inoshungurudza cortisol. Uku kuwedzera kunofungidzirwa kuwedzera huwandu hwekushushikana nenzara.

Nepo tsvagiridzo ichibatanidza yakakwira cortisol mazinga nekuwedzera mukuda kwekudya uye kuneta kwehutano, mafuta ezvekudya haana kusungirirwa kune kwakakura kuwedzera kwecortisol mazinga (, 6,).

Muchokwadi, ma yogurts asina mafuta senge Yoplait Mwenje anowanzo kuve akakwirira mushuga, ayo akaratidzirwa kukwidza mwero wekortisol nenzara. Pamusoro pezvo, zvidzidzo zvinosanganisa mafuta akazara emukaka zvigadzirwa nenjodzi yakadzikira yekufutisa (,,).

Imwe ongororo yakapa vakadzi makumi maviri nevasere ingave Yoplait Mavhiki maviri Tune Up kana yakajairwa 1,500- kana 1,700-koriori chikafu. Mushure memasvondo maviri ekutanga, avo vaive muboka reyogati macalorine avo ezuva nezuva akawedzera kusvika 1,500 kana 1,700 kwemasvondo gumi (11).

Kunyangwe vakadzi vari muboka reEkuplait vakarasikirwa avhareji yemapaundi gumi nerimwe (5 kg) panguva yevhiki gumi nembiri yekudzidza, pakanga pasina mutsauko wakakosha mukudzikisira uremu pakati pemapoka maviri aya (11).

Mhedzisiro iyi inoratidza kuti kurasikirwa kwehuremu kubva kuYoplait Mavhiki Maviri Tune Up yaive mhedzisiro yekucheka macalorie - kusadya yogati.

Izvo zvakare zvakakosha kuti uzive kuti kufunda kwacho kwaiwana mari yakabhadharwa naGeneral Mills, ayo ari eYaplait.

Chikafu cheYogurt

Nutritionist Ana Luque anokurudzira nzira yekudya inonzi Yogurt Diet mubhuku rake rezita rimwe chete, iro rinoti yogati ndiyo chakavanzika chekudzikisa huremu uye kutsigira hutano hwakazara.

Kunyanya, anozivisa kuti mapurobioti ari mu yogati anobatsira kurapa kufutisa, kusagamuchirwa kwe lactose, matambudziko ekugaya, acid reflux, inorwadza bowel syndrome (IBS), allergies, chirwere cheshuga, gum chirwere, mbiriso hutachiona, kunonoka metabolism, uye maronda.

Iri bhuku zvakare rinosanganisira mashanu-vhiki detox chikafu chinosanganisira kudya akati wandei servings ye yogati zuva rega rega.

Ipo munyori achisimbisa kuti chikafu ichi chakamubatsira kukurira nyaya dzekugaya uye kusagadzikana kwelactose, parizvino hapana humbowo hunotsigira kushanda kwechirongwa chake chekudya.

Zvese zviri zviviri kudya kweYogla Yoplait uye Ana Luque zvinoenderana nepfungwa yekuti iyo yogati inosimudzira kurasikirwa nekurema. Nekudaro, chero chikafu hachina kuongororwa nezve chayo chishoma- kana chakareba kushanda, uye Yoplait chikafu, kunyanya, chakazara neshuga yakawedzerwa.

Dzidziso nezve yogati uye kurasikirwa nekurema

Dzidziso dzinoverengeka dzinoratidza kuti yogati inotsigira kurasikirwa nekurema nekuda kwezvakasiyana zvinovaka muviri.

Iyo calcium inoti

Dairy yogurt inoonekwa seyakanaka sosi yecalcium, ine 1 mukombe (245 gramu) inopa ingangoita 23% yeDaily Value (DV) ().

Calcium yakakosha zvicherwa izvo zvakakosha kune hutano hwemabhonzo. Yakave zvakare yakadzidziswa yehuremu hwayo hwekurasikirwa nemhedzisiro (,).

Kwayedza-chubhu zvidzidzo zvinoratidza kuti mwero weropa wakakwira wecalcium inogona kudzora mafuta maseru kukura. Saizvozvowo, zvidzidzo zvemhuka zvinobatanidza calcium zvinowedzera kukuderedza kwakakosha muhuremu hwemuviri uye mafuta mashoma ().

Nekudaro, mhedzisiro yecalcium pahuremu muvanhu yakasanganiswa.

Chidzidzo muvanhu 4 733 vanobatanidza calcium zvinowedzera zvine hushoma huremu hwekuwedzera uremu nekufamba kwenguva muvana, vachiri kuyaruka, varume vakuru, vakadzi ve premenopausal, uye vanhu vakuru vane hutano hwemuviri index (BMI) ().

Nekudaro, iyo mhedzisiro mhedzisiro yezvokuwedzera yakanga iri diki kwazvo. Paavhareji, avo vanotora calcium vakawana 2.2 pondo (1 kg) yakaderera pane avo vasiri kutora zvinowedzera ().

Zvimwe zvishoma zvidzidzo zvinoratidza kuti chikafu kana chinowedzera calcium chinogona kubatsira kurema uye kurasikirwa kwemafuta muvana, post-menopausal vakadzi vane kufutisa, uye varume vane mhando 2 chirwere cheshuga (16,,).

Asi, zvimwe zvidzidzo zvinoverengeka hazviratidze hukama hwakakura pakati pekuwedzera kwecalcium kudya uye kuonda (,,,,).

Sezvo zvakadaro, kumwe kutsvagisa pamusoro peiyo yogati's calcium zvemukati zvinodiwa.

Izvo mapuroteni anoti

Yogurt's protein zvemukati zvinogona kubatsira kurasikirwa nekurema munzira dzakasiyana siyana. Izvi zvinosanganisira:

• Kudzora mahormone enzara. Kudya kweprotein kwakakwira kwawanikwa kuwedzera huwandu hwakawanda hwekuda-kudzikisa mahormone. Iyo zvakare inoderedza huwandu hwenzara mahormone ghrelin (,,).
• Kusimudzira yako metabolism. Kudya kweprotein kwakakwira kunogona kusimbisa metabolism yako, zvichikubatsira kupisa macalorie zuva rese (,).
• Kuchengeta iwe uchinzwa uzere. Kuwedzera kudya kwako kweprotein kwakaratidzwa kuwedzera manzwiro ekuzara uye kugutsikana. Nekudaro, chikafu cheeprotein chakakwira chingango kurudzira iwe kuti utore mashoma macalorie mukati mezuva rese (,).
• Kubatsira kuchengetedza mhasuru panguva yekuremerwa uremu. Pamwe pamwe neakadzikira koriori yekudya, yakakwira mapuroteni chikafu inogona kubatsira kuchengetedza mhasuru uku uchikurudzira kurasikirwa kwemafuta, kunyanya kana kuchisanganiswa nekushora kurovedza muviri (,,).

Imwe kapu (245 gramu) ye yogurt inozvirumbidza chero kupi kubva pamasere magiramu eprotein mune yogati yenguva dzose kusvika kumagiramu makumi maviri nemaviri muchiGreek yogati (,).

Zvisinei, ichi chigadzirwa chemukaka hachina kusarudzika mumapuroteni ayo. Chikafu senyama yakaonda, huku, hove, mazai, bhinzi, uye soya zvakare mabudiro eprotein ().

Mapurobioti anoti

Yogurt isosi yakanaka yeprobiotic, ayo ari anobatsira mabhakitiriya anotsigira gut gut (,).

Nepo kutsvagurudza kuri kushoma, zvidzidzo zvekutanga zvinoratidza kuti maprobiotic - kunyanya iwo ane Lactobacillus mabhakitiriya, ayo akajairika mu yogati - anogona kukubatsira kurasikirwa uremu uye mafuta emimba (,, 39).

Chidzidzo chemazuva makumi mana nemapfumbamwe muvanhu vakuru makumi maviri nevasere vakawandisa vakaona kuti kudya 3.5 maawundi (100 magiramu) e yogati na Lactobacillusamylovorus pazuva kwakakonzera kudzikiswa kukuru mumafuta emuviri kupfuura yogati isina mapurobioti (39).

Nepo mhedzisiro iyi iri kuvimbisa, kumwe kutsvagurudza kunodiwa.

Yogurt isosi yakanaka ye calcium, protein, uye maprobiotic. Nepo zvimwe zvidzidzo zvecalcium nemaprobiotic zvichidikanwa, mapuroteni arimo anogona kutsigira kuonda.

Yogati inoshanda here pakurasikirwa nehuremu?

Izvo zvinovaka muviri parutivi, unogona kushamisika kuti zvii zvidzidzo zvinoratidza nezve yogati uye kuonda. Zvinonzwisisika, nzira dzakasiyana dzekuisanganisira mukudya kwako dzinogona kuchinja maitiro ainoita huremu hwako.

Kuwedzera yogati kuchikafu chako

Mune chidzidzo chemakore maviri muvanhu vakuru vanosvika 8,516, avo vaidya zvinopfuura zvikamu zvinomwe zveiyo yogati pavhiki vaive nemikana yekuva nekufuta zvakanyanya kana kufutisa kupfuura vanhu vaidya maviri kana mashoma servings pasvondo ().

Saizvozvo, ongororo mune vanhu zviuru makumi mana nemazana mana yakawana kuti avo vaidya kanokwana katatu servings ye yoghurt pavhiki vakawana huremu hushoma uye vaine shanduko diki muchiuno wedenderedzwa pane avo vaidya zvishoma pane kamwe kushumira pasvondo ().

Kunyange zvichinakidza, izvi zvidzidzo ndezvekutarisa uye hazvigone kuratidza chikonzero nemhedzisiro.

Mukudzokorora kwatanhatu kwakaedzwa kwakaedzwa miedzo - iyo goridhe chiyero chekutsvaga kwesainzi - chidzidzo chimwe chete chakaratidza kuti yogati yaive nemhedzisiro yekudzikisira uremu (,).

Saka nekudaro, nepo avo vanogara vachidya yogati vanogona kunge vasinganyanye kuve nekufutisa kana kufutisa, kutsvagurudza hakuratidze izvo izvo kungo wedzera kune kwako kudya kunobatsira kuonda.

Kutsiva zvimwe zvekudya ne yogati

Sezvineiwo, kutsiva mafuta akakora, mashoma mapuroteni chikafu neyogati kunogona kukurudzira kuonda.

Imwe ongororo yakapa vakadzi makumi maviri vakagwinya kana mazana macalorie (ma6 ounces kana 159 gramu) yeiyo yogati sechingwa chemasikati kana huwandu hwakaenzana hwemacalorie kubva kune akakora mafuta anotsemura uye chokoreti ().

Pakudya yogati, vakadzi vacho vakataura vachinzwa kuzere kwenguva yakareba. Uyezve, ivo vakadya avhareji zana zana macalorie panguva yemanheru ().

Nekudaro, kutsiva zvimwe zvekudya zvekudya zvekudya ne yogati kunogona kukubatsira kudzora chishuwo chako uye kudya mashoma macalorie.

Kunyange uchingogara uchidya yogati yakabatana nenjodzi yakadzikira yehuremu hwakawandisa uye kufutisa, hazvina kujeka kana kungo wedzera kune kwako kudya kunobatsira kuonda. Izvo zvakati, kutsiva yakaderera mapuroteni, yakakwira macalorie snacks neyogati ingangobatsira.

Inogona kunge iri pasi yeiyo yogati yekudzora uremu

Kunyangwe iyo yogati inogona kuve chikamu chekudya kunovaka muviri, kwete zvese zvigadzirwa zvine hutano.

Muchokwadi, ma yogurti mazhinji anorongedza huwandu hwakawanda hweshuga yakawedzerwa, kunyanya isina mafuta uye yakaderera mafuta akasanganiswa mhando.

Kudya kwakanyanya mushuga yakawedzerwa kwakabatana neyakawedzera njodzi yekufutisa uye kuwedzera uremu, pamwe nemamiriro akaita sechirwere chemwoyo uye mhando 2 chirwere cheshuga (,,,).

Nekudaro, iwe unofanirwa kuverenga chinyorwa pa yogati usati waatenga. Yogurt isina kuibva uye isina kutapira yakanyanya kunaka, sezvo isina shuga yakawedzerwa.

Sezvo ma yogurti mazhinji akakwira mushuga yakawedzerwa, zvakakosha kuti uverenge zvinyorwa uye usarudze mhando dzakajeka kana dzisina kutapira.

Hutano nzira dzekubatanidza yakawanda yogati muchikafu chako

Yogati inogona kuita iyo inovaka uye inochinjika yekuwedzera kune kwako kudya. Hedzino dzimwe nzira dzakanaka dzekuisa mune yako maitiro.

• Ita pamusoro payo nemabriji, nzungu, uye mhodzi yekudya kwekuseni kwakaringana kana kuzadza chikafu.
• Wedzera iyo kune smoothies.
• Ita kuti iite oats usiku.
• Wepamusoro unopisa oatmeal, mapuroteni mapekeki, kana zviyo zvewaffles zvine dhora reiyo yogati.
• Sanganisa iyo nemishonga uye mwaka kuti uite madhiri, kupfeka saradhi, uye kupararira.
• Tsiva kirimu yakasviba nemukaka wose yogati pane tacos uye burrito ndiro.
• Iishandise panzvimbo yebhotela muzvinhu zvakabikwa, senge muffin uye nechingwa chinokurumidza.

Yogati chinhu chinoshanduka-shanduka chinogona kunakirwa pachako sekudya kwekuseni kana tudyo. Inogona zvakare kushandiswa mukubika uye kubheka.

Chinokosha

Seyakanyanya sosi yecalcium, mapuroteni, nemaprobiotic, yogati yakarumbidzwa senge yekuremerwa uremu rubatsiro.

Zvakangodaro, kudya kwemafashoni senge Yoplait Mavhiki Maviri Tune Up uye Ana Luque's Yogurt Diet haina kunyatsodzidziswa uye inogona kutove nehutano husina kunaka.

Yogati inogona kubatsira zvakanyanya pakurasikirwa nehuremu painoshandiswa kutsiva yakanyanya koriori, yakaderera mapuroteni chikafu kwete pane kungowedzerwa kuchikafu chako. Sezvo zvingakubatsire kuti unzwe uzere kwenguva yakareba, ichi chigadzirwa chemukaka chingangoita kuti utore mashoma macalorie zuva rese.

Zvakare, kugara uchiita yogati kunosungirwa kune yakaderedzwa njodzi yekuwedzera uremu uye kufutisa.

Pakazara, kudya yogati sechikamu chekudya kwakaringana inogona kuve nzira inovaka uye inogutsa yekutsigira kuonda.