Ukwelashwa kwesiGreki: Izinzuzo Zokudla Kwabantu Abanesifo Sikashukela
I-yogurt, ejwayelekile eyenziwa ngobisi lwezinkomo (noma kunjalo, namuhla kunezinye izindlela eziningi), ingumthombo we-carbohydrate ogcwele amagciwane, i-calcium, namaprotheni amahle. Uma unesifo sikashukela, i-yogurt ingaba ukukhetha kokudla okuhlakaniphile; Kodwa-ke, ubuqili ukwazi ukuthi yikuphi uhlobo lwe-yogurt okufanele likhethwe nokuthi yikuphi ukweqa.
Yini Okufanele Uyifunde E-yogurt
Ezinhlobonhlobo ezinhle ze-yogurt, uthola ibhalansi enhle ye-protein ne-carbohydrate, kanye ne-calcium ne-probiotics enempilo.
Futhi awutholi ushukela owengeziwe, izithasiselo, umbala wokudla, noma amanoni agcwele. Ukukhetha i-yogurt ye-fat fat noma ye-fat non-fat kungakusiza ukunciphisa ukudla kwakho kwekhalori kanye nokugcina amafutha akho agcwele (uhlobo lwamafutha olwandisa i-LDL cholesterol embi) ephansi. Ngaphezu kwalokho, njengoba i-yogurt ingumthombo we-carbohydrate, uzofuna ukukhetha i-yogurt engaphansi kwe-ushukela owongeziwe njengama-yogurts athile noma ama-yogurts ane-granola enziwe, noma ezinye izinto ezicebile ushukela. Ngakho-ke, kungcono ukhethe i-yogurt ephansi, ephansi yamafutha. Uma udinga ukungeza ubumnandi, uphazamise i-yogurt yakho ngamanye amajikijolo noma amaphisikidi. Izinhlobo ezifriziwe zingenza i-yogurt yakho ibonakale "isiraphu-y", futhi, ukuze uthole uketshezi oluthe xaxa nokunye okuneziwe.
Yogurt YamaGreki vs. Yogurt Yavamile
I-yogurt yamaGreki yile yogurt evamile ehlukumezekile, isusa ezinye ze-whey futhi ishiya i-yogurt enamaprotheni amaningi kakhulu. I-yogurt yesiGreki iyatholakala kalula ezitolo zokudla okuvamile; ukuthole esigabeni sommbila esiqandisini.
I-yogurt evamile inikeza ama-gramu angu-5 amaprotheni ngamasentimitha angu-6 asebenza, kanti i-yogurt yesiGreki inikeza amagremu angu-20, kuye ngokuthi umkhiqizo. Ngenxa yokuthi inamaprotheni amaningi, i-yogurt yamaGreki ine-1/3 ye-carbohydrate yogurt ejwayelekile. Futhi, ngoba i-lactose ingumthombo we-carbohydrate emikhiqizweni yobisi, lokhu kusho ukuthi abantu abaningi bathola i-yogurt yesiGreki kulula ukugaya kune-yogurt ejwayelekile.
Ngakolunye uhlangothi, i-yogurt yamaGreki ine-calcium encane kune-yogurt yendabuko, ngakho gcina lokho engqondweni uma udla i-yogurt nge-calcium.
Kubantu abanesifo sikashukela, ama-plain, aphansi-fat, noma ama-yogurt amaGreki angewona amafutha okudla okhethekile nokukhethwa kukho okungahambi kahle ngenxa ye-carbohydrate ephansi kanye nokuqukethwe kwamaprotheni aphezulu. Gwema lezo zinhlobo zama-yogurt zesiGreki eziye zanezela i-syrups, izithelo ezilondolozayo, nezithakazelo ohlangothini.
Indlela Yokuthola I-yogurt Esikhathini Sakho Sikashukela-I-Friendly Meal Plan
I-yogurt yokudla kwasekuseni: Ukuze uthole ukudla kwasekuseni okukhulu, okugcwalisa futhi okunomsoco, zama ama-ounithi angu-6 kuya kwangu-8 e-yogurt ephansi e-fat yogurt yogqabha enomsebenzi owodwa wezithelo zonyaka (njengamajikijolo, ama-peaches aqoshiwe, ama-apula aqoshiwe, njll) bese uphakamisa ngamantongomane we-1 wezipuni, njengokuthi, ama-almond aqoshiwe ukuze aqhekeke, amaprotheni engeziwe, namafutha enempilo. Uma uthanda, engeza i -sweetener engenawo ushukela , isinamoni noma i-vanilla powder ukuze uthole ukunambitheka okungeziwe.
Ngokwesiko, i-yogurt yesiGreki yancintiswa uju, okuyinto ushukela olula ongafaka uketshezi noshukela wegazi lakho. Kodwa, uma ungagcina ama-carbohydrate, ungazama isipuni sejuji esikhundleni se-sweetener engenawo ushukela. Kodwa-ke, umqondo ongcono kubantu abanesifo sikashukela ohlelo lwabo lokudla oludinga i-carbohydrate engaphezulu kuyoba ukunamathela kumnandi okungenawo ushukela bese mhlawumbe ukwengeza omunye ukukhonza izithelo noma ucezu lwesinkwa esiluhlaza kunokuba ushukela olula otholakala uju .
Izithelo kanye nezinhlamvu ezigcwele zinamanye ama-fiber namaprotheni okuyokwandisa umsoco wakho kanye nokusiza ukuphelela ukugcwala. Ukwengeza ukukhishwa kwezithelo kanye nesiphunga-siphuzo esingenashukela, i-yogurt yakho equkethe ibhulakufesi ingaba yi-24 amagremu ama-carbohydrate. Ngokwesekwa okunye kwezithelo noma ukugcoba okugcwele okusanhlamvu, isidlo sasizoqukatha amagremu angu-40 we-carbohydrate.
I-yogurt idijithali: I-yogurt ephansi noma engekho fat Greek yogurt ingasetshenziswa futhi kuphela endaweni ye-ukhilimu omuncu kuma-dips kanye zokupheka kusukela ukuthungwa nokuvutha kuyafana kakhulu. Ungaphinde uthumele amanye ama-mayo kuma-recipes e-coleslaw. Okokugcina, ungasebenzisa i-yogurt yesiGreki ngama-baked goods abiza ukhilimu omuncu, njengama cookies, scones noma ikhekhe.
I-yogurt e-smoothies: Engeza i-yogurt yama-fat-fat ephansi kuma-smoothies akho okwenziwe ukuqina, ukuthungwa, namaphrotheni.
Ukupheka ukuze uzame ukusebenzisa i-yogurt yamaGreki:
- I-Blueberry Smoothie
- I-Tzatziki nge-Mint