John Myers
Yoghurt pakutanga inobva kumaodzanyemba-kumabvazuva kweEurope, uko yaigadzirwa nemukaka wembudzi, hwai kana nyati. Nhasi uno, kunyanya mukaka wemhou unoshandiswa, unosanganiswa nemamwe mabhakitiriya elactic acid uye unosiiwa umire kwemaawa maviri kusvika matatu pa45 degrees Celsius. Iyo lactose yainayo inoshandurwa kuita lactic acid, uye mukaka unobatana uye unova viscous.
Kune isingaverengeki misiyano yeyoghurt, mune yakasimba uye inonwika kuenderana uye mune akasiyana emukati emafuta mazinga: cream yoghurt ine angangoita gumi muzana mafuta, yoghurt ine 10 muzana yemafuta uye yakaderera-mafuta yoghuti ine 1.5 kusvika 0.3 muzana mafuta. Chibereko yoghurt kazhinji ine yakawanda yekunakisa yekugadzira, shuga uye ruvara panzvimbo yemuchero mutsva.
Iine anenge 75 makorikori pa100 g, yoghurt yakaderera mumakori. Iyo yakaderera-mafuta shanduro haisi iyo sarudzo iri nani, nekuti kuvimbisa kuravira kwakaenzana, vanogadzira vanowanzo sanganisa muhuwandu hwakanaka hwehuga. Zvinogoneka kuti yakaderera-mafuta yoghurt inopa nhamba yakafanana yemakoriyumu seyoghuti ine 3.5 muzana yemafuta mumukaka wemukati.
Iyo yakakwira calcium yemukati muyogati imwe yekuwedzera.
Yoghurt mamakisi ane emhando yepamusoro mapuroteni uye akakosha zvicherwa. Zvisinei, hutano hwayo hunobatsira huri mu (probiotic) lactic acid bacteria, iyo inochengetedza maruva emukati ane utano. Zvidzidzo zvinoratidza kuti iyi fomu ye "intestinal rehabilitation" inonyanya kukosha mushure mekurapa nemishonga inorwisa mabhakitiriya kuti immune system idzokere munzira.
Muviri unogona kushandisa zvakanyanya yoghuti nekurudyi-ruoko lactic acid nekuti inongoitikawo mumuviri. Kuti hutano hwehutachiona hwehutachiona hugare mumatumbo ako, unofanirwa kunamatira kune imwe mhando yeyogati (uye nekudaro hutachiwana hwehutachiona) uye udye kutenderedza 200 magiramu ayo zuva rega rega.
Iyo yakakwira calcium yemukati muyoghuti imwe yekuwedzera pfungwa: iyo mineral inosimbisa mapfupa nemeno, inodzivirira kubva kune osteoporosis uye inokwanisa kunyange kupisa mafuta mumuviri. Unogona kupisa macalorie zvakatonyanya kana ukashandisa zvigadzirwa zvakawedzera fiber, sezviyo, izvo zvakazara.
Unofanira kugara uchichengeta yoghuti mufiriji.
Kusiyana nemukaka, yakawanda yelactose muyogati yakavirisa kuita lactic acid. Naizvozvo, madiki madiki eyogati zvakare akatenderwa zvakanaka nevanhu vane lactose kusashivirira (mukaka shuga kusagadzikana). Zvikasadaro, yoghurt isina lactose inogadzirwa kubva musoya, mbudzi kana mukaka wehwai inzira inonaka uye ine hutano.
Unoda mwana here? Zvadaro unofanira kudya yoghurt nguva dzose. Ongororo ichangoburwa neHarvard Chikoro chePublic Health yakawana kuti kudya zvigadzirwa zvemukaka kunogona kuwedzera zvakanyanya mikana yekuzvara.
Ongororo ichangoburwa inoratidza kuti mukaka weorganic uye yoghurt yakagadzirwa kubva mairi ine mafuta ane hutano. Aya unsaturated fatty acids anoderedza cholesterol uye nokudaro anoderedza njodzi yekuiswa mutsinga dzeropa.
Unofanira kugara uchichengeta yoghuti mufiriji. Inowanzogaramo kwemavhiki matatu kusvika mana. Usase spoon yoghurt kubva mubhodhoro kana mug kunze kwekunge uchizopedza zvese. Zvikasadaro, utachiona hunobva mumuromo hunopinda muyogati uye hunokurumidza kupera.
