John Myers
Iyogathi isuka kumzantsi-mpuma weYurophu, apho yayisenziwa ngobisi lwebhokhwe, lwegusha okanye lwenyathi. Namhlanje, ubukhulu becala kusetyenziswa ubisi lwenkomo, oludityaniswe ne lactic acid bacteria ethile kwaye iyekwe ukuma iiyure ezimbini ukuya kwezintathu ku 45 degrees celcius. I-lactose equlethwe kuyo iguqulwa ibe yi-lactic acid, kwaye ubisi luyajiya kwaye lube yi-viscous.
Kukho iinguqu ezininzi ezingenakubalwa zeyogathi, kwi-firm and drinkable consistency kunye nakumanqanaba ahlukeneyo e-fat content: i-cream yoghurt enamafutha ubuncinane e-10 ekhulwini, iyogathi ene-1.5 yepesenti yamafutha kunye ne-fat-fat yoghurt ene-0.3 ukuya kwi-0.1 yeepesenti zamafutha. Iyogathi yesiqhamo ihlala inencasa ezininzi ezenziweyo, iswekile kunye nemibala endaweni yeziqhamo ezitsha.
Ngama-75 eekhalori kwi-100 g, iyogathi iphantsi ngokweekhalori. I-fat-fat version ayilona khetho olungcono, kuba ukuqinisekisa ukunambitheka okulinganayo, abavelisi bavame ukuxuba kwinani elihle leswekile. Kungenzeka ukuba i-yoghurt encitshisiweyo yamafutha inika inani elifanayo leekhalori njengeyogathi ene-3.5 yepesenti yamafutha kumxholo wobisi.
Umxholo ophezulu we-calcium kwi-yoghurt yenye enye into.
Amanqaku eYogathi aneprotheyini ekumgangatho ophezulu kunye neeminerali ezibalulekileyo. Nangona kunjalo, inzuzo yayo enkulu yezempilo ikwi (probiotic) i-lactic acid bacteria, egcina i-intestinal flora isempilweni. Uphononongo lubonisa ukuba olu hlobo "lokuvuselela amathumbu" luxabiseke ngakumbi emva konyango lwe-antibiotics ukubuyisela amajoni omzimba endleleni.
Umzimba unokusebenzisa kakuhle iyogathi nge-lactic acid esekunene kuba iyenzeka ngokwemvelo emzimbeni. Ukuze iintsholongwane ezisempilweni zebhaktiriya zizinze emathunjini akho, kuya kufuneka unamathele kuhlobo olunye lweyogathi (kunye nohlobo olunye lwebhaktiriya) kwaye utye malunga ne-200 grams yayo yonke imihla.
Isiqulatho esiphezulu se-calcium kwiyogathi yenye into edibanisayo: iminerali yomeleza amathambo namazinyo, ikhusela kwi-osteoporosis kwaye iyakwazi nokutshisa amafutha emzimbeni. Unokutshisa iikhalori ngokusebenzayo ngakumbi ukuba usebenzisa iimveliso ezongeze ifayibha, ezifana neenkozo, ezizeleyo.
Kufuneka uhlale uyigcina iyogathi efrijini.
Ngokungafaniyo nobisi, uninzi lwelactose ekwiyogathi iye yabila yaba yilactic acid. Ngoko ke, iimali ezincinci zeyogathi zikwanyamezelwa kakuhle ngabantu abanokunganyamezeli i-lactose (ukunganyamezeli kweswekile yobisi). Kungenjalo, iyogathi engenalactose eyenziwe ngesoya, ubisi lwebhokhwe okanye ubisi lwegusha yeyona nto imnandi kwaye isempilweni.
Uyamfuna umntwana? Emva koko kufuneka utye iyogathi rhoqo. Uphononongo lwakutsha nje olwenziwa yiHarvard School of Public Health lufumanise ukuba ukutya iimveliso zobisi kunokunyusa kakhulu amathuba okukhulelwa.
Uphando lwakutsha nje lubonisa ukuba ubisi lwe-organic kunye neyogathi eyenziwe ngalo iqulethe amafutha anempilo. Ezi asidi zamafutha angaxutywanga zinciphisa inqanaba le-cholesterol kwaye ngaloo ndlela zinciphisa umngcipheko wokufakwa kwimithambo yegazi.
Kufuneka uhlale uyigcina iyogathi efrijini. Idla ngokuhlala iiveki ezintathu ukuya kwezine. Musa ukugalela iyogathi ngqo kwingqayi okanye imagi ngaphandle kokuba uza kuyigqiba yonke. Kungenjalo, iintsholongwane eziphuma emlonyeni zingena kwiyogathi kwaye yonakala ngokukhawuleza.
