I-yogurt ingumkhiqizo wobisi olumnandi futhi onempilo owenziwe ngesisekelo sobisi nenhlama yomuncu. Ukusetshenziswa okuhlelekile kwesiphuzo kusiza ukujwayela umgudu wokugaya ukudla, kuqinise amasosha omzimba futhi kuthuthukise inhlalakahle jikelele. Iyogathi eyenziwe ekhaya iyi-100% yemvelo. Kukhuthaza ukulahleka kwesisindo, kusebenze ukugaya ukudla, futhi kuthuthukise isimo sesikhumba. Ukwakheka kweyogathi kuqukethe inani elikhulu lamaminerali, amagciwane asebenzayo asebenzayo, amavithamini namafutha acid adingekayo ukuze umzimba usebenze ngokugcwele.
Ukwakheka nokuqukethwe kwekhalori kweyogathi
Ngokuya ngokwakhiwa kwamakhemikhali, iyogathi iyafana ne-kefir futhi inomphumela ofanayo emzimbeni womuntu. Okuqukethwe kwekhalori komkhiqizo wasekhaya kuphansi futhi kufinyelela kuma-66.8 kcal nge-100 g. Inani lamandla le-yogurt yemvelo elithengiwe (1.5% wamafutha) lingu-57.1 kcal, Greek - 76.1 kcal nge-100 g.
Inani elinomsoco weyogathi nge-100 g ngalinye:
| Umsoco | Ikhaya | Ngokwemvelo | IsiGreki |
| Amafutha | 3,2 | 1,6 | 4,1 |
| Amaprotheni | 5,1 | 4,1 | 7,5 |
| Ama-carbohydrate | 3,5 | 5,9 | 2,5 |
| Amanzi | 86,3 | 86,5 | – |
| Umlotha | 0,7 | 0,9 | – |
| Ama-organic acid | 1,3 | 1,1 | – |
Isilinganiso se-BJU somkhiqizo wemvelo singu-1 / 0.4 / 1.4, isiGreki - 1 / 0.5 / 0.3, esenziwe ekhaya - 1.1 / 0.5 / 0.3 ngamagremu ayi-100 ngokulandelana.
Noma iyiphi i-yoghurt yokuphuza (i-thermostatic, yemvelo, i-pasteurized, i-lactose-free, njll.) Ilungele ukudla okunomsoco, kepha ukutholakala kukashukela nezinye izithasiselo zokudla akukwenzi ukuthi imikhiqizo ibe wusizo ngokulinganayo futhi isebenze, ngakho-ke, ukunciphisa isisindo, kunconywa ukuthi ukhethe okuthandwa nguwe, okumhlophe, okulungiselelwe ngezandla zakho iyogathi.
Ukwakheka kwamakhemikhali komkhiqizo wobisi oluvutshiwe nge-100 g kuvezwa ngendlela yetafula:
| Igama lento | Okuqukethwe ekwakhiweni kweyogathi |
| Zinc, mg | 0,004 |
| Iodine, mcg | 9,1 |
| Ithusi, mg | 0,01 |
| Insimbi, mg | 0,1 |
| I-fluorine, mg | 0,02 |
| Selenium, mg | 0,002 |
| I-Potassium, mg | 147 |
| Isibabule, mg | 27 |
| Magnesium, mg | 15 |
| I-calcium, mg | 122 |
| I-Phosphorus, mg | 96 |
| I-chlorine, mg | 100 |
| Isodium, mg | 52 |
| Uvithamini A, mg | 0,022 |
| Choline, mg | 40 |
| Uvithamini PP, mg | 1,4 |
| I-Ascorbic acid, mg | 0,6 |
| Uvithamini B6, mg | 0,05 |
| I-thiamine, mg | 0,04 |
| Uvithamini B2, mg | 0,2 |
| Uvithamini B12, μg | 0,43 |
Ngaphezu kwalokho, ukwakheka kweyogathi kuqukethe i-lactose esamba esingu-3.5 g, ishukela - 0.03 g, ama-disaccharides - 3.5 g nge-100 g, kanye nama-amino acid angabalulekile futhi abalulekile kanye nama-acid amaningi nama-monounsaturated anjenge-omega- 3 no-omega-6.
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Izinzuzo zomzimba
I-yogurt eyenziwe ekhaya ilusizo emzimbeni womuntu, olungiselelwe ngaphandle kokungeza imibala yokudla, ama-flavour noshukela. Izinzuzo zezempilo zomkhiqizo wobisi obilisiwe owenziwe "bukhoma" ziboniswa ngokulandelayo:
- Amathambo amathambo, koqweqwe lwamazinyo nezinzipho kuyaqiniswa.
- Ukusetshenziswa okuhlelekile kwe-yogurt kunomthelela we-tonic emzimbeni.
- Umsebenzi wamasosha omzimba uyathuthuka ngenxa ye-microflora efakwe kulo mkhiqizo. Ngaphezu kwalokho, iyogathi ingaphuzwa ukuvimbela amagciwane nemikhuhlane.
- Umsebenzi wohlelo lokugaya ukudla namathumbu kujwayelekile futhi kuyathuthukiswa. I-Metabolism ibuyiselwe, ukuqunjelwa kuncishisiwe, ukuvimbela i-colitis.
- Ukusetshenziswa njalo kwesiphuzo kuvimbela ukukhula komdlavuza wamathumbu namathumbu amancane.
- Inani lamagciwane ayingozi aholela ekuveleni koqwembe kulwelwesi lwamafinyila liyancipha, ngakho-ke kunconywa ukuphuza iyogathi yabesifazane ukuvimbela nokwelapha i-thrush.
- Inani le-cholesterol "embi" egazini liyancipha futhi okuqukethwe kwe-cholesterol enhle kuyanda. Ukuze wenze lokhu, udinga ukuphuza i-100 g ye-yoghurt yemvelo eyenziwe nsuku zonke.
- Umzimba ulahla ama-microorganisms we-pathogenic.
- Umsebenzi wesistimu yenhliziyo uyathuthuka.
- Iqinisa izinzwa, ithuthukise imizwa futhi ivimbele ubungozi bokudangala.
- Isizinda se-hormonal kwabesilisa nabesifazane sijwayelekile, umsebenzi wobuchopho uyathuthuka.
Umkhiqizo uqukethe iprotheni egayeka kalula abasubathi abayidingayo ukuze kukhule kahle imisipha. I-yogurt isetshenziselwa ukuvimbela i-enteritis, i-osteoporosis, izifo ze-thyroid kanye ne-dysbiosis.
Umkhiqizo wobisi ophuzwayo wemvelo obilisiwe, njengowesiGreki, unezinto eziwusizo ezifana ne-kefir ejwayelekile, kepha yi-yoghurt yasesitolo kuphela equkethe ushukela futhi kungaba nezithasiselo ezahlukahlukene (izithelo, amajikijolo, odayi, okokunandisa, njll.). Iziphuzo zesitolo zilusizo ekusebenzeni kwamathumbu, kepha ngezinga elincane kuneziphuzo ezenziwe ekhaya.
I-yogurt yezimbuzi inezinzuzo ezifanayo zezempilo futhi ilungele abantu abanezinkinga zokwaliwa ubisi lwenkomo. Umkhiqizo wobisi lwembuzi ucishe umuncwe ngokuphelele ngumzimba.
Qaphela: I-yogy soy ilungele abantu abane-lactose ukungabekezelelani. Inzuzo yomkhiqizo ilele ekujwayeleni kwendlela yokugaya ukudla, kepha ukwakheka kuqukethe ushukela, ama-stabilizers kanye ne-acidity regulators, ngakho-ke akufanele usebenzise kabi isiphuzo.
Ukuphuza iyogathi esiswini esingenalutho esikhundleni sokudla kwasekuseni akukuhle, ngoba umzimba awudingi amagciwane angeziwe ekuseni, ngakho-ke ngeke kube khona inzuzo elindelekile kulo mkhiqizo. Kuyasiza ukusebenzisa umkhiqizo wobisi obilisiwe ebusuku, ngoba lokhu kuzokwehlisa kakhulu umthwalo ohlelweni lokugaya ukudla futhi kuqede ubunzima esiswini ngosuku olulandelayo.
I-yogurt yokwehlisa isisindo
Ukususa amakhilogremu angeziwe, kunconywa ukuthi kudliwe i-yogurt yemvelo eyenziwe nsuku zonke, kepha hhayi ngaphezulu kwama-300 g ngosuku. Ukwehlisa isisindo somzimba, kungakuhle ukuthi uphuze lesi siphuzo ebusuku ngaphambi kokulala naphakathi nosuku nokunye ukudla.
Izinsuku zokuzila zingenziwa kumkhiqizo wobisi oluvutshiwe, kepha noma kunjalo, awudingi ukulimaza umzimba ngesiteleka sendlala. Into esemqoka ukukhipha okuthosiwe, ufulawa, ukudla okunamafutha nokunoshukela ekudleni. Okwakusihlwa, ngaphezu kwe-yogurt, kuvunyelwe ukudla izithelo, izinkwa ezigcwele okusanhlamvu, nokuphuza itiye eliluhlaza. Kwasemini - isaladi yemifino (ngokugqokiswa okulula kwamafutha omnqumo nejusi likalamula noma iyogathi ngqo). Kwedina - izithelo, amajikijolo, amakhambi, isinkwa.
Usuku lokuzila luyohlanza amathumbu bese luthula isisu. Ubuthi nobuthi kuzosuswa emzimbeni, ukuqunjelwa nobunzima esiswini kuzonyamalala.
Ngesikhathi sosuku lokuzila, inani eliphelele lomkhiqizo wobisi omuncu oludakiwe akumele lweqe ama-500 g.
Ukuze uthole imiphumela emihle ekunciphiseni isisindo, kunconywa ukuthi ubeke isidlo esisodwa nge-yogurt okungenani kanye ngosuku.
Umkhiqizo wobisi oluvutshiwe uhlanganisiwe:
- ngephalishi le-buckwheat;
- bran;
- i-oatmeal;
- izithelo namajikijolo;
- i-cottage shizi;
- imbewu yefilakisi.
Ngemuva kwamasonto amabili okunamathela ekudleni okusha, isisindo sizosuka esikhungweni esifile futhi amavolumu asendaweni okhalweni azophela. Ukuze umphumela wokuncipha kwesisindo ube namandla, kufanele uthobele le mithetho elandelayo: awukwazi ukudla okungenani amahora amathathu ngaphambi kokulala, uphuze amalitha amabili ketshezi ngosuku, futhi wandise umsebenzi womzimba.
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Ukulimaza nokuphikisana kokusetshenziswa
Okokuqala, iyogathi ingaba yingozi empilweni yomuntu uma kwenzeka ukungabekezelelani kwe-lactose noma ukungezwani komzimba nomkhiqizo. Kunokuphikisana okuningi ekusetshenzisweni komkhiqizo wobisi oluvutshiwe, okungukuthi:
- ukuqunjelwa okungamahlalakhona;
- ukucasuka kwesisu;
- isilonda;
- izifo duodenum;
- isisu;
- ubudala kuze kube unyaka owodwa.
Uma isikhathi eside sempilo yeyogathi, izinto ezingasizi kangako nokunambitheka okuningi nezithasiselo zokudla ezahlukahlukene ezisiza umkhiqizo ukuthi ungabi muncu. Ngaphezu kwalokho, izithelo eziyingxenye yama yoghurt ezentengiselwano azinazo izinto ezizuzisayo futhi ezimweni eziningi azikwazi ukubizwa ngemikhiqizo yemvelo.
I-bifidobacteria iyinto ebaluleke kakhulu kulo mkhiqizo, iyanyamalala ngemuva kwezinsuku ezimbalwa zokugcina i-yogurt, ngakho-ke, ngemuva kwesikhathi esibekiwe, akukho lutho oluwusizo olusalayo kumkhiqizo wobisi oluvutshiwe.
Ngaphezu kwalokho, ama-yoghurt asezitolo aqukethe inani elikhulu likashukela, elibhubhisa koqweqwe lwamazinyo, licasule ulwelwesi lwamafinyila futhi alinikeli ekunciphiseni isisindo.
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Umphumela
I-yogurt ingumkhiqizo onama-khalori aphansi othuthukisa ukusebenza kwamathumbu, akhulule umzimba wobuhlungu nobuthi, asuse ubunzima esiswini futhi athuthukise imizwa. Umkhiqizo wobisi obilisiwe usiza amantombazane nabesifazane ukunciphisa umzimba, ugcwalisa umzimba ngezinto eziwusizo.
Abasubathi bafaka iyogathi ekudleni kwabo ngenxa yokutholakala kwamaprotheni agayeka kalula, okudingeka ukugcina ithoni yemisipha. Okusiza kakhulu ukuphuza iyogathi eyenziwe ekhaya. Ama-yoghurts emvelo nawamaGrikhi afana ne-kefir, kepha ngoshukela ongeziwe nokunambitheka.
