I-yogurt

Wonke umuntu olandela ukudla okunempilo uyazi mayelana nezakhiwo eziyingozi zobisi lwenkomo. Kodwa ama-yogurts, anikezwe ukucubungula nokuqinisa kwawo, akubonakali njengento eyingozi noma eyingozi. ^[1]. Phakathi kwemikhiqizo yobisi, ama-yoghurts afunwa kakhulu. ^[2]. Abakhiqizi bakha ukwakheka kokuthandwa okusha futhi bahehe abathengi ngokukhangisa okugqamile noma ukupakisha. Amasu okuthengisa ayasebenza, futhi ukusetshenziswa kweyogathi kuyakhula. Abantu abaningi bakhetha ukushintsha ukudla kwasekuseni noma ukudla okulula ngesisindo esiwugqinsi esimnandi. Umuntu uzizwa esuthi ngokushesha futhi atotose izinzwa zakhe zokunambitha, kodwa kwenzekani emzimbeni ngemva kokuphuza ubisi lwenkomo olugayiwe futhi ingabe kuphephile ukulufaka ekudleni?

Odinga ukukwazi nge-yogurt

Kwakuyiyogathi eyathola isihloko esikhethekile somkhiqizo wobisi owusizo kakhulu. ^[3]. Ukukhangisa, abazali, i-intanethi, izazi-mbumbulu zomsoco zisitshela ukuthi lena i-dessert enempilo kunazo zonke ethuthukisa ukugaya, isusa amadiphozithi endawo, igcwalise umzimba ngamavithamini / izakhi eziwusizo, yenza izinwele zibe zinhle, amazinyo anempilo, futhi ukuphila kukhanye kakhulu. ^[4].

Ngokwezibalo, umuntu oyedwa udla cishe amakhilogremu angama-1 alo mkhiqizo wobisi ngonyaka. Umthengi ngamunye uzibona enempilo ngokuphelele futhi efundile (ngokokusetshenziswa kokudla okunengqondo), kodwa, ngeshwa, unephutha kakhulu.

Uma singabandakanyi umonakalo ovela ebisini ngokwalo, khona-ke iyogathi iyingxube egxilile egcwele amakhemikhali, ama-flavour, idlanzana likashukela kanye nezithuthukisi zokunambitheka. ^[5]. Ngisho nezingane ezincane ezinkulisa ziyaqonda ukuthi ungasesha ngokungapheli izithelo "ku-yogurt yezithelo". Esikhundleni sazo, iphunga elimnandi, imibala yokudla nokunye okufana nemvelo kuhlala ezitsheni. Izithako zokwenziwa zijabulisa ukunambitheka kwethu kakhulu kunekiwi evuthiwe noma amajikijolo acebile. Izithelo ezibizwa ngokuthi "zemvelo", ngisho noma zikhona ngempela ekubunjweni, zihamba ngenqubo ende yokucubungula, ebulala ngokuphelele izakhiwo ezizuzisayo, ivimbela umkhiqizo kokubili ukunambitheka nephunga.

I-yogurt eyodwa iqukethe cishe amagremu angu-1 e-lactose (ushukela wemvelo) namagremu angu-20 wama-sweeteners okwenziwa. ^[6]. Ngenxa yalokhu, umkhiqizo uthola inkomba ephezulu ye-glycemic, uvusa ukugxuma okubukhali kushukela wegazi, kwandisa ubungozi bokukhuluphala, ukuvela kwe-pathologies yenhliziyo nemithambo yegazi.

UColleen Campbell, umbhali weThe China Study, ubonise ukuxhumana okuqondile phakathi kokusetshenziswa kweyogathi esekwe ubisi lwenkomo kanye nokuthuthukiswa komdlavuza.

Ubisi, njengengxenye eyinhloko, ludlulisela uhlu oluthile lwezakhiwo emikhiqizweni ephuma kokunye. Lezi zakhiwo zingaba ezinhle nezingezinhle. Ubisi luqukethe i-hormone insulin-like growth factor (IGF-I), ethinta ukukhula komdlavuza. I-hormone ikhuthaza ukukhula okusheshayo nokusabalala kwamangqamuzana omdlavuza, okuholela ekuthelelekeni okusheshayo kombani kanye nokuwohloka kwempilo yabantu.

Labo abalwa nezinduna noma abazwela kakhulu ezintweni ezingezwani nazo kufanele bakhiphe iyogathi ekudleni. Ososayensi baye bafakazela ukuthi ukusetshenziswa kwemikhiqizo yobisi kanye nobuso obuhlanzekile kuyimiqondo engahambelani ngokuphelele. Isikhumba, njengesitho esikhulu kunazo zonke, ngaso sonke isikhathi sikhomba kumuntu ukuthi ukulimala akuhlali ngaphakathi kuphela, kodwa futhi kuphuma. Qaphela ukusabela komzimba wakho: uma ngemva kwezinkezo ezimbalwa ze-yogurt uhlushwa induna, ukucasuka, ububomvu noma induna engaphansi kwesikhumba, awufaki umkhiqizo ekudleni. Isikhumba esihlanzekile nomzimba onempilo kubaluleke kakhulu kunokuzijabulisa kwesikhashana kokudla.

Ingabe wonke ama-yogurts anengozi efihliwe?

Ngenhlanhla, cha, akuwona wonke ama-yogurts ayingozi futhi awanconywa ukuthi asetshenziswe. Abadla ukudla okunempilo abangakwazi ukuvalelisa ekuthandeni kwabo iyogathi bangaphefumula kalula. Asikho isidingo sokukhipha lo mkhiqizo ekudleni kwakho, udinga nje ukufunda ukupheka ngokwakho ^[7]. Ngempela, kungcono ukugwema ama-yoghurts esitolo, ungawasebenzisi ngokwakho futhi uvimbele abathandekayo kulo msebenzi. Odinga ukukwenza ukuze uguqule iyogathi yobisi engenampilo ibe i-superfood enomsoco ukufaka esikhundleni sobisi ngokunye okusekelwe esitshalweni. ^[8].

Ukwenqatshwa okuphelele kobisi lwenkomo ngeke kube nomphumela we-pathogenic emzimbeni womuntu. Ngokuphambene nalokho, kancane kancane umuntu adla amafutha ezilwane, i-lactose namahomoni ahlukahlukene (okuyinto ngandlela-thile equkethwe ubisi), uzizwa enempilo futhi ejabule. Ngokwezibalo, ukusetshenziswa kobisi kanye nokuphuma kwalo kuye kwanda emhlabeni, futhi ngalo inani lokukhushulwa kwezinduna, izifo zesisu, ukungabekezelelani kwe-lactose kanye nokuphazamiseka kwe-hormonal kuye kwanda. Ukuxhumana phakathi kwalezi zenzakalo kuye kwafakazelwa futhi sekuyisikhathi eside kuxoxwa ngumphakathi wanamuhla.

Kanjani futhi kusukela kulokho ukulungisa iyogathi enempilo

Ukungabekezelelani kwe-Lactose akusona isishayo sesizukulwane sanamuhla, kodwa impahla evamile kakhulu yomzimba womuntu. ^[9]. Ngemuva kweminyaka emi-5, siyayeka ukumunca i-lactose, futhi ukungena kwayo okungaphazamiseki emzimbeni kubangela ukuphazamiseka kwesitulo, ubuhlungu besisu, izifo ezingapheli kanye nezinduna. Ukuze ugweme lezi zimpawu futhi uzizwe uphilile ngokuphelele, shintsha ubisi lwenkomo ngobisi lukakhukhunathi. Inempilo kakhulu, ingokwemvelo futhi inomsoco.

Ungasebenzisa ukhilimu esikhundleni sobisi lukakhukhunathi. Uma ubisi lukakhukhunathi lungahambisani nokunambitha kwakho noma isabelomali sakho, bheka ubisi lwe-alimondi, i-hemp, isoya, irayisi, i-hazelnut, i-oat kanye nobisi lwembuzi. Isibonelo, iyogathi yobisi lwembuzi iqukethe cishe amagremu angu-8 weprotheyini kanye no-30% wokudla okudingekayo nsuku zonke kwe-calcium (Ca). Umkhiqizo onjalo uphelele indima yezingxenye zesidlo sasekuseni noma isiphuzo ukuze uhlale usesimweni esihle usuku lonke.

Iresiphi yeyogathi kakhukhunathi eluhlaza (1)

Sidinga:

• ubisi lwekakhukhunathi - ithini eli-1;
• i-probiotic capsule - 1 pc. (esetshenziswa ngokuthanda kwakho, ingafakwa ku-iresiphi).

Ukulungiselela

Shiya imbiza yobisi lukakhukhunathi ubusuku bonke esiqandisini. Ekuseni uzobona ukuthi ungqimba oluqinile olumhlophe luhlukene noketshezi olucacile lukakhukhunathi, olubukeka njengokhilimu oqinile. Susa lo khilimu ngesipuni bese ufaka esitsheni esikahle. Ungamane uphuze amanzi kakhukhunathi noma uwasebenzise kwezinye izindlela zokupheka. Ukhilimu ophumayo uyiyogathi yemvelo nenempilo. Ungangeza ama-probiotics, izithelo, nezinye izithako ezinempilo ngokuthanda kwakho. Hlanganisa kahle futhi uqale ukudla. Ukunambitheka kakhukhunathi okuthambile kanye nephunga elimnandi ngeke kushiye noma ubani engenandaba. Uma kubhekwa ubumnandi bemvelo bukakhukhunathi, asikho isidingo sokwengeza izinto ezinoshukela noma izithuthukisi ukunambitheka ku-yoghurt, okuyinzuzo enkulu ngaphezu kwamayogathi obisi lwenkomo oluthengwe esitolo.

Iresiphi yeyogathi kakhukhunathi eluhlaza (2)

Sidinga:

• ubisi lwekakhukhunathi - ithini eli-1;
• i-agar-agar - isipuni esingu-1;
• i-probiotic capsule - 1 pc (esetshenziswa ngokuthanda, ingafakwa ngaphandle kweresiphi).

Ukulungiselela

Thela ithini lonke lobisi lukakhukhunathi epanini elijulile, bese wengeza i-agar-agar. Ungaguquli ingxube, ngaphandle kwalokho ngeke uthole ukuvumelana okufunayo kwe-yogurt. Beka ibhodwe phezu komlilo ophakathi bese ulinda ukuthi libile. Ngokushesha nje lapho ubona ukuthi ubisi luyabila futhi i-agar-agar e-crumbly iyancibilika, hlanganisa ngobumnene okuqukethwe epanini, unciphise ukushisa okungenani. Gcoba ingxube njalo imizuzu emi-5. Bese ususa i-pan esitofu bese uvumela ukupholisa ekamelweni lokushisa.

Uma ubisi lubanda, engeza ama-probiotics (uyazikhethela), izithelo, imbewu, nezinye izithako. Thela okuqukethwe embizeni bese ufaka esiqandisini. Ngemva kwesikhashana, ubisi luzoqala ukuqina futhi lube njenge-jelly ethambile ekuthunjweni. Beka i-coconut jelly ku-blender, shaya kuze kube bushelelezi, hlola ukunambitheka bese wengeza izithako ezingekho.

I-yogurt esekelwe ubisi lwekakhukhunathi kufanele igcinwe esiqandisini isikhathi esingaphezu kwezinsuku ezingu-14.

Ingabe iyogathi iwukudla kokudla?

Abakhiqizi beyogathi bagxile ekukhangiseni. Kulokhu, sifunde ukuthi wonke ama-yogurts amakwe ngokuthi "bio" awanawo amakhemikhali ahlukahlukene ekubunjweni, futhi umkhiqizo omhlophe qhwa ngokwawo uthuthukisa umsebenzi wamathumbu, usiza ukushiswa kwamafutha endawo ezindaweni eziyinkinga kakhulu futhi umane wenza umthengi ajabule kancane.

Ake seqe imininingwane yokukhangisa futhi sibheke isithombe sangempela. Ngempela, iyogathi iqukethe amagciwane e-lactic acid. Kodwa awasizi amathumbu ethu nganoma iyiphi indlela, njengoba ukukhangisa kufakaza. Ngokuphambene nalokho, amabhaktheriya e-lactic abhubhisa i-microflora yangaphakathi, aphazamise imetabolism futhi avimbele ukumuncwa okuphelele noma okuyingxenye kwezakhi ezizuzisayo.

Esinye isici esibalulekile hhayi kuphela kulabo abalahlekelwa isisindo, kodwa nalabo abakhathalela impilo yabo siqu: imikhiqizo yobisi iqukethe i-lactose. Umzimba omdala awukwazi ukuwugaya, uvele unikeze impendulo ngendlela yokuqubuka, ukuquleka nokunye okungezona izimpawu ezijabulisayo. Ngaphezu koshukela wemvelo, iyogathi ingeziwe:

• ama-sugar syrups;
• ubisi oluyimpuphu;
• ushukela omsulwa;
• isitashi;
• i-citric acid.

Uhlu olubanzi kangaka lwezingxenye ezengeziwe alufaki noma iyiphi inzuzo kumkhiqizo nhlobo. Konke esikuthola ekudleni okunjalo ukucindezelwa kwesikhashana kwendlala, ukutholwa kwezifo eziningi kanye nezimo ze-pathological (zinomphumela wokuqongelela).

Isixhumanisi phakathi kwe-yogurt nama-probiotics

Ingxabano enkulu evuna iyogathi (kanye neminye imikhiqizo yobisi) ukuba khona kwama-probiotics. Belulekwa ukuthi basebenzise ngesikhathi nangemva kokuthatha ama-antibiotic ukusiza umzimba ukuthi ululame ngokushesha. Ukukhangisa nabakhiqizi bathembisa ukuthi amagciwane amahle e-probiotic azobhekana nakho konke: izihlalo ezingajwayelekile, i-metabolism ehamba kancane, izinkinga zokugaya ukudla, imfucuza kanye nobuthi. Kodwa yini ngempela efihliwe ngemuva kwegama elikhohlisayo?

Ama-probiotics amabhaktheriya anobungane ahlala ngokuyinhloko emathunjini. Kungama-probiotics anesibopho sokusebenza okuvumelanayo kwepheshana lesisu kanye nesimo sokuzivikela komzimba. Uma ufunda ukuthi ungathatha kanjani ama-probiotics ngendlela efanele, khona-ke inkinga ye-flatulence, ubuhlungu besisu noma isifo sohudo izovalwa cishe unomphela (njengoba kunezinye izici ezingaqondile ezithinta i-gastrointestinal tract). Ososayensi bathi la magciwane ayakwazi nokuthuthukisa isimo sengqondo, ukulwa nokucindezeleka nokukhathazeka. Umphumela wokuvimbela uvela ngokushesha ngemva kwesicelo sabo futhi unamandla okuqongelela, ukuvikela isimiso sezinzwa somuntu ekuqhekekeni okungenzeka. ^[10].

Ngaphezu kwalokho, uma inani elikhulu lama-probiotics ligcwalisa isikhala sangaphakathi, khona-ke amabhaktheriya "amabi" awakwazi nje ukuthatha indawo yawo. Balawula izinga lokugayeka kokudla okunomsoco, izinga lokugayeka kokudla kanye nezinqubo zokuvuselelwa kwangaphakathi kwazo zonke izinhlelo zomzimba.

Yilawo ma-probiotics kuphela angena emzimbeni ngokudla kwezitshalo zemvelo noma ukukhula ngokwemvelo emzimbeni aphephile futhi anenzuzo ngempela. Ku-yogurt neminye imikhiqizo yobisi, ukuhlushwa kwama-probiotics kuncane futhi kungase kungabi nomthelela omkhulu empilweni. Ngaphezu kwalokho, amafutha, ushukela, namakhemikhali ayingozi awanaki umphumela wamagciwane azuzisayo futhi aguqule umkhiqizo ube isethi yama-calorie angenalutho.

Ukudla okunama-probiotics amaningi: i-sauerkraut, i-kimchi (isidlo saseKorea esifana kakhulu ne-sauerkraut), ukhukhamba olunosawoti omncane, i-miso paste, i-tempeh (amaprotheni wonke asekelwe kubhontshisi wesoya), i-kombucha (isiphuzo esisekelwe ku-kombucha), i-apula cider uviniga.

Imithombo ye