John Myers
Yoghurt asalinsa ya fito ne daga kudu maso gabashin Turai, inda aka yi shi da akuya, tumaki ko madarar buffalo. A yau, galibi ana amfani da madarar shanu, wanda aka haɗa da wasu ƙwayoyin cuta na lactic acid kuma a bar su ya tsaya na tsawon sa'o'i biyu zuwa uku a kusan digiri 45 na Celsius. Lactose da ke cikinsa yana juyewa zuwa lactic acid, kuma madarar tana yin coagulation kuma ta zama danko.
Akwai nau'o'in yoghurt marasa ƙima, a cikin tsayayyen daidaito da abin sha kuma a cikin matakan kitse daban-daban: cream yoghurt tare da mai mai aƙalla 10 bisa dari, yoghurt tare da mai 1.5 bisa dari da yoghurt maras nauyi tare da 0.3 zuwa 0.1 bisa dari mai. Yoghurt 'ya'yan itace sau da yawa yana ƙunshe da ɗanɗanon ɗan adam da yawa, sukari da canza launin maimakon sabbin 'ya'yan itace.
Tare da kusan adadin kuzari 75 a kowace gram 100, yoghurt yana da ƙarancin adadin kuzari. Sigar ƙarancin mai ba lallai ba ne mafi kyawun zaɓi, saboda don tabbatar da ɗanɗano daidai, masana'antun sukan haɗu a cikin adadin sukari mai kyau. Yana yiwuwa yoghurt mai rahusa yana samar da adadin adadin kuzari iri ɗaya kamar yoghurt tare da mai kashi 3.5 a cikin madara.
Babban abun ciki na calcium a cikin yoghurt wani ƙari ne.
Yoghurt yana cike da furotin mai inganci da ma'adanai masu mahimmanci. Koyaya, mafi girman fa'idarsa ta kiwon lafiya ta ta'allaka ne a cikin (probiotic) kwayoyin lactic acid, waɗanda ke kiyaye flora na hanji lafiya. Nazarin ya nuna cewa wannan nau'i na "gyaran hanji" yana da mahimmanci musamman bayan maganin rigakafi don dawo da tsarin rigakafi a kan hanya.
Jiki zai fi amfani da yoghurt tare da lactic acid na hannun dama saboda shima yana faruwa a jiki. Domin lafiyayyen nau'in kwayan cuta su zauna a cikin hanjin ku, yakamata ku manne da nau'in yoghurt guda ɗaya (da haka kuma nau'in ƙwayoyin cuta guda ɗaya) sannan ku ci kusan gram 200 nasa kowace rana.
Babban abun ciki na calcium a cikin yoghurt wani abu ne mai mahimmanci: ma'adinan yana ƙarfafa ƙasusuwa da hakora, yana kare kariya daga osteoporosis har ma yana iya ƙone mai a jiki. Kuna iya ƙona calories har ma da inganci idan kun yi amfani da samfuran da suka ƙara fiber, kamar hatsi, wanda ya cika.
Yakamata a dinga ajiye yoghurt a cikin firij.
Ba kamar madara ba, yawancin lactose da ke cikin yoghurt sun haɗe zuwa lactic acid. Don haka, ƙananan adadin yoghurt ma suna da kyau ga masu fama da rashin haƙƙin lactose (rashin haƙurin sukarin madara). In ba haka ba, yoghurt mara lactose da aka yi daga waken soya, akuya ko madarar tumaki hanya ce mai daɗi da lafiya.
Kuna son jariri? Sannan a rika cin yoghurt akai-akai. Wani bincike na baya-bayan nan da Makarantar Kiwon Lafiyar Jama'a ta Harvard ta gudanar ya gano cewa cin kayan kiwo na iya kara yawan samun ciki.
Bincike na baya-bayan nan ya nuna cewa madara da yoghurt da aka yi daga gare ta na dauke da kitse masu lafiya. Wadannan acid fatty acid suna rage matakin cholesterol kuma don haka rage haɗarin ajiya a cikin tasoshin jini.
Yakamata a dinga ajiye yoghurt a cikin firij. Yawancin lokaci yana tsayawa a can har tsawon makonni uku zuwa hudu. Kar a daka cokali yoghurt kai tsaye daga cikin tulu ko mug sai dai idan za a gama duka. In ba haka ba, ƙwayoyin cuta daga baki suna shiga cikin yoghurt kuma suna saurin lalacewa.
