John Myers
Yoghurt qalong e tsoa ka boroa-bochabela ho Europe, moo e neng e etsoa ka lebese la poli, linku kapa nare. Kajeno, haholo-holo lebese la khomo le sebelisoa, le kopantsoeng le libaktheria tse itseng tsa lactic acid 'me le tloheloa hore le eme lihora tse peli ho isa ho tse tharo mocheso oa likhato tse 45 tsa Celsius. Lactose eo e nang le eona e fetoloa lactic acid, 'me lebese lea hoama 'me le be le viscous.
Ho na le mefuta e mengata ea yoghurt, e tiileng le e nooang le maemong a fapaneng a mafura: tranelate yoghurt e nang le bonyane liperesente tse 10 tsa mafura, yogurt e nang le mafura a karolo ea 1.5 lekholong le yoghurt ea mafura a tlase e nang le mafura a 0.3 ho isa ho 0.1%. Yoghurt ea litholoana hangata e na le tatso e ngata ea maiketsetso, tsoekere le mebala sebakeng sa litholoana tse foreshe.
Ka hoo e ka bang lik'hilojule tse 75 ho 100 g, yogurt e batla e le tlaase ka lik'halori. Phetolelo e tlaase ea mafura ha e hlile e le khetho e molemo, hobane ho tiisa tatso e lekanang, hangata baetsi ba lihlahisoa ba kopanya ka tekanyo e ntle ea tsoekere. Ho ka etsahala hore yogurt ea mafura a fokotsehileng e fana ka palo e lekanang ea lik'hilojule joaloka yoghurt e nang le mafura a 3.5 lekholong ka har'a lebese.
Khalsiamo e ngata ka har'a yoghurt ke motsoako o mong.
Lintlha tsa Yoghurt tse nang le protheine ea boleng bo holimo le liminerale tsa bohlokoa. Leha ho le joalo, molemo oa eona o moholo ka ho fetisisa oa bophelo bo botle o ka har'a (probiotic) lactic acid baktheria, e bolokang limela tsa mala li phela hantle. Liphuputso li bontša hore mofuta ona oa "tokiso ea mala" ke oa bohlokoa ka ho khetheha ka mor'a phekolo ea lithibela-mafu ho khutlisetsa sesole sa 'mele tseleng.
'Mele o ka sebelisa yoghurt hantle ka letsoho le letona la lactic acid hobane le eona e hlaha ka tlhaho' meleng. E le hore mefuta e phetseng hantle ea baktheria e lule ka maleng a hao, u lokela ho khomarela mofuta o le mong oa yoghurt ('me kahoo le mofuta o le mong oa baktheria) 'me u je hoo e ka bang ligrama tse 200 tsa eona letsatsi le leng le le leng.
Khalsiamo e ngata ka har'a yoghurt ke ntlha e 'ngoe hape: mineral e matlafatsa masapo le meno, e sireletsa khahlanong le lefu la ho fokola ha masapo ebile e khona ho chesa mafura' meleng. U ka chesa lik'hilojule ka katleho le ho feta haeba u sebelisa lihlahisoa tse nang le fiber e eketsehileng, tse kang lijo-thollo, tse tletseng.
U lokela ho lula u boloka yogurt ka sehatsetsing.
Ho fapana le lebese, boholo ba lactose e ka har’a yoghurt e betse ho ba lactic acid. Ka hona, litekanyo tse nyane tsa yoghurt le tsona li mamelloa hantle ke batho ba nang le ho se mamelle lactose (ho se mamelle tsoekere ea lebese). Ho seng joalo, yoghurt e se nang lactose e entsoeng ka lebese la soya, la poli kapa la nku ke khetho e monate ebile e phetse hantle.
A na u batla ngoana? Joale u lokela ho ja yoghurt kamehla. Phuputso ea morao tjena e entsoeng ke Harvard School of Public Health e fumane hore ho ja lihlahisoa tsa lebese ho ka eketsa haholo menyetla ea ho ima.
Liphuputso tsa morao tjena li bontša hore lebese la tlhaho le yoghurt e entsoeng ka lona li na le mafura a phetseng hantle. Li-unsaturated mafura acid tsena li theola boemo ba k'holeseterole 'me kahoo li fokotsa kotsi ea ho bokellana methapong ea mali.
U lokela ho lula u boloka yogurt ka sehatsetsing. Hangata e lula moo libeke tse tharo ho isa ho tse 'nè. U se ke ua tšela yoghurt ka ntle ho nkho kapa nkho ntle le haeba u tla e qeta kaofela. Ho seng joalo, likokoana-hloko tse tsoang molomong li kena ka har'a yoghurt 'me e senyeha kapele.
