John Myers
Yogurt poyambirira imachokera kumwera chakum'mawa kwa Europe, komwe idapangidwa kuchokera ku mkaka wa mbuzi, nkhosa kapena njati. Masiku ano, mkaka wa ng'ombe umagwiritsidwa ntchito, womwe umasakanizidwa ndi mabakiteriya ena a lactic acid ndikusiyidwa kuti uime kwa maola awiri kapena atatu pa madigiri 45 Celsius. Lactose yomwe ili nayo imasandulika kukhala lactic acid, ndipo mkaka umaundana ndikukhala viscous.
Pali mitundu ingapo ya yoghuti, yokhazikika komanso yosasunthika komanso yopatsa mafuta osiyanasiyana: yoghuti ya kirimu yokhala ndi mafuta osachepera 10 peresenti, yoghuti yokhala ndi mafuta 1.5 peresenti ndi yoghuti yamafuta ochepa yokhala ndi mafuta 0.3 mpaka 0.1%. Yoguti yazipatso nthawi zambiri imakhala ndi zokometsera zambiri, shuga ndi utoto m'malo mwa zipatso zatsopano.
Ndi pafupifupi 75 zopatsa mphamvu pa 100 g, yoghurt ndi ochepa zopatsa mphamvu. Mafuta otsika kwambiri sikuti ndi abwino kusankha, chifukwa kuti atsimikizire kukoma kofanana, opanga nthawi zambiri amasakaniza shuga wambiri. Ndizotheka kuti yogati yamafuta ochepa imapereka ma calories ofanana ndi yoghuti yokhala ndi mafuta 3.5 peresenti mu mkaka.
Kuchuluka kwa calcium mu yoghuti ndi kuphatikiza kwina.
Yogurt imachulukana ndi mapuloteni apamwamba kwambiri komanso mchere wofunikira. Komabe, phindu lake lalikulu la thanzi lagona mu (probiotic) lactic acid mabakiteriya, omwe amasunga zomera za m'mimba zathanzi. Kafukufuku akuwonetsa kuti mtundu uwu wa "kukonzanso matumbo" ndi wofunika makamaka pambuyo pa mankhwala opha maantibayotiki kuti chitetezo cha mthupi chibwerere m'mbuyo.
Thupi limatha kugwiritsa ntchito yoghuti yabwino yokhala ndi lactic acid yakumanja chifukwa imapezekanso mwachilengedwe m'thupi. Kuti mabakiteriya athanzi akhazikike m'matumbo anu, muyenera kumamatira ku mtundu umodzi wa yoghuti (ndiponso mtundu umodzi wa bakiteriya) ndikudya pafupifupi magalamu 200 a tsiku lililonse.
Kashiamu wochuluka mu yoghuti ndi mfundo inanso yowonjezera: mcherewu umalimbitsa mafupa ndi mano, umateteza ku matenda osteoporosis komanso amatha kutentha mafuta m'thupi. Mutha kuwotcha zopatsa mphamvu kwambiri ngati mugwiritsa ntchito zinthu zomwe zawonjezera ulusi, monga njere, zodzaza.
Muyenera kusunga yoghuti nthawi zonse mufiriji.
Mosiyana ndi mkaka, lactose yambiri mu yoghuti yafufuma kukhala lactic acid. Chifukwa chake, yoghurt yocheperako imaloledwanso bwino ndi anthu omwe ali ndi vuto la lactose (kusalolera kwa shuga wamkaka). Kupanda kutero, yoghurt wopanda lactose wopangidwa kuchokera ku mkaka wa soya, mbuzi kapena wa nkhosa ndi njira yabwino komanso yathanzi.
Kodi mukufuna mwana? Ndiye muyenera kudya yoghuti nthawi zonse. Kafukufuku waposachedwapa wa Harvard School of Public Health anapeza kuti kudya mkaka kungapangitse kwambiri mwayi wokhala ndi pakati.
Kafukufuku waposachedwa akuwonetsa kuti mkaka wa organic ndi yoghurt wopangidwa kuchokera pamenepo uli ndi mafuta athanzi. Mafuta a saturated mafuta acids ameneŵa amachepetsa mlingo wa kolesterolo ndipo motero amachepetsa chiwopsezo cha kusungika m’mitsempha ya magazi.
Muyenera kusunga yoghuti nthawi zonse mufiriji. Nthawi zambiri imakhala kumeneko kwa milungu itatu kapena inayi. Musati mutenge yogurt kuchokera mumtsuko kapena mug pokhapokha mutamaliza zonse. Apo ayi, majeremusi ochokera mkamwa amalowa mu yoghuti ndipo amawonongeka mofulumira.
