Florentina Lewis
Njengomthombo obalulekile wokudla okunomsoco, iyogathi ayinikezi nje kuphela i-calcium kodwa futhi namaprotheni. Ikugcina ugcwele isikhathi eside futhi ngaleyo ndlela ivimbele izifiso. Ngaphezu kwalokho, umkhiqizo wobisi oluvutshiwe uqukethe amagciwane e-lactic acid. Lezi zingathuthukisa i-flora yamathumbu futhi zikhuthaze ukugaya. Ukusetshenziswa njalo kweyogathi kungathuthukisa ngisho nokubekezelela i-lactose, kwehlise umfutho wegazi futhi kuvikele ezifweni ezinjengokuhlasela kwenhliziyo.
Iyogathi idumile - futhi kunezinhlobonhlobo eziningi: engokwemvelo ngaphandle kwezithasiselo, njengeyogathi yezithelo, exutshwe nezinongo ezifana ne-vanilla noshokoledi noma njengeyogathi yokuphuza ethe xaxa. Umkhiqizo wobisi ulungele ukudla kwasekuseni noma njengokudla okulula phakathi.
Iyogathi yenziwa ngosizo lwe-lactic acid bacteria. Lezi ziguqula ushukela wobisi (i-lactose) oqukethwe obisini ube yi-lactic acid. I-lactic acid yona ihlanganisa amaprotheni obisi, ochwepheshe babuye bakhulume ngokuqina. Lokhu kunikeza iyogathi ukuqina kwayo kunobisi.
Noma ubani odla umkhiqizo wobisi olumuncu angenza lukhulu empilweni yakhe. Ngoba iyogathi iqukethe izakhamzimba ezibalulekile ezilungele wonke umzimba.
Iyogathi njengomthombo wamaprotheni
Imikhiqizo yobisi efana neyogathi iwumthombo omuhle kakhulu wamaprotheni. Amagremu ayi-100 eyogathi (amafutha angu-3.5%) aqukethe cishe amagremu angu-3.5 wamaprotheni. I-German Society for Nutrition e. V. (DGE) incoma ukuthi abantu abadala badle cishe amagremu angu-0.8 wamaprotheni ngekhilogremu ngayinye yesisindo somzimba nsuku zonke. Yenza cishe u-6% yenani lamaprotheni olidinga nsuku zonke.
Amaprotheni enza izindima eziningi ezibalulekile emzimbeni:
- Ibandakanyeka ekwakhiweni kwama-antibodies kumasosha omzimba,
- iyingxenye yezinwele, isikhumba, uqwanga kanye nezicubu ezixhumeneyo,
- kubalulekile ekusebenzeni kwemisipha,
- isekela ukusabela okuhlukahlukene kwe-metabolic emzimbeni njengama-enzyme,
- isebenza njengosizo lokuthutha ezintweni ezithile (isb. insimbi),
- ungumhlinzeki wamandla
- isebenza njenge-hormone futhi
- ihilelekile njengesici sokuvala igazi ekulungiseni ukulimala.
I-calcium igcina amathambo namazinyo ezinzile
Imikhiqizo yobisi neyobisi efana neyogathi iphakathi kwemikhiqizo ehamba phambili ye-calcium. Amagremu ayi-100 e-yogurt aqukethe cishe ama-milligram angu-120 wamaminerali. Ngokusho kwe-DGE, abantu abadala kufanele badle i-1,000 milligrams ye-calcium ngosuku ngokudla.
Cishe i-100% yamaminerali abalulekile atholakala emazinyweni nasemathanjeni ethu. Lapho, i-calcium iqinisekisa ukuzinza namandla. Kodwa futhi idlala indima ebalulekile kwezinye izinqubo emzimbeni wethu: Isekela ukujiya kwegazi kanye nomsebenzi wawo wonke amangqamuzana asemzimbeni. Ngoba i-calcium ayigcini nje ngokugcina izindonga zamangqamuzana zizinzile , kodwa futhi isiza ekudluliseleni isignali ngaphakathi kweseli kanye nokudluliselwa kwezisusa ohlelweni lwezinzwa nemisipha. Uma uthatha i-calcium encane kakhulu isikhathi eside, umzimba uthola amaminerali emathanjeni. Esimeni esibi kakhulu, lokhu kungaholela ekutheni ithambo lingazinzi.
“I-Osteoporosis yisifo samathambo esihambisana nokuncipha kwamathambo nokwanda kokuphuka. Ngenxa yokuntuleka kwe-estrogen ngesikhathi sokunqamuka kokuya esikhathini, abesifazane basengozini enkulu kakhulu yokuba nalesi sifo phakathi nokuphila kwabo. Ukudla i-calcium kuze kube yilapho umuntu emdala kubalulekile ukuze amathambo aqine. Phakathi neminyaka engama-20 kuya kwengama-30 yinqwaba yamathambo, ukuminyana kwamathambo okuphezulu kakhulu kuyafinyelelwa. Bese yehliswa ngokuqhubekayo. Ukuphuza ubisi njalo kuye kwaboniswa ukwandisa ukuminyana kwamathambo. Akukhona nje kuphela ukuthi i-calcium inquma lapha, kodwa futhi nokutholakala kwe-vitamin D eyanele. Ivithamini iyadingeka ukuze kugcinwe i-calcium emathanjeni. Kodwa-ke, ukusetshenziswa kobisi okuphezulu akukwazi ukuvimbela i-osteoporosis. Ngaphandle kokudla ukudla, lesi sifo sithonywa ezinye izici eziningi ezinjengokuzivocavoca umzimba, isisindo, kodwa nayizakhi zofuzo, okungukuthi ukuthambekela okuthile.”
Ngaphandle kwevithamini D eyanele, i-calcium ayikwazi ukwenza umsebenzi wayo emzimbeni.
Ngoba uvithamini D uqinisekisa ukuthi i-calcium imuncwa kahle umgudu wamathumbu futhi ingena egazini. Iphinde ilawule i-calcium metabolism emzimbeni futhi isiza ukugcina amaminerali emathanjeni.
Ama-probiotics asekela ukugaya
Ngaphezu kwezakhi ezibalulekile, iyogathi iqukethe amagciwane e-lactic acid aphilayo. Lawa okuthiwa ama-probiotics afinyelela emathunjini ngendlela esebenzayo ngokudla futhi angathuthukisa ukwakheka kwamagciwane amathumbu asevele ekhona.
Noma ubani odla iyogathi angakwazi ukukhulula futhi avimbele izikhalazo zamathumbu anjengokuqunjelwa, isifo sohudo kanye nezifo ezivuvukalayo zamathumbu (njenge-ulcerative colitis, Crohn’s disease). Amasosha omzimba angase azuze kuwo. Imfuneko yale miphumela emihle empilweni, nokho, ukuthi iyogathi esetshenzisiwe iqukethe amagciwane e-lactic acid eyanele nokuthi umuntu unaka ukudla okunothe nge-fiber iyonke. Ngoba lesi sakamuva siphinde sisekele ukukhula nokukhiqizwa kwamagciwane azuzisayo. Kubalulekile futhi ukuthi ukudla okunama-probiotic kudliwe njalo. Ngoba ama-microorganisms awahlali unomphela emathunjini.
I-yogurt ayinayo i-lactose
Abantu abahlushwa ukungezwani noshukela wobisi (ukungabekezelelani kwe-lactose) ngokuvamile bayibekezelela kahle iyogathi. Ngoba amagciwane e-lactic acid aphule kakhulu i-lactose. Kubalulekile ukusebenzisa iyogathi yemvelo emuncu ngaphandle kwezithasiselo. Ukusetshenziswa njalo kungathuthukisa ukubekezelelana kwe-lactose.
Ukuvikelwa ezinkingeni zenhliziyo
Imikhiqizo yobisi efana neyogathi inamafutha agcwele. Ngakho-ke ukusetshenziswa kwezinhlobo zamafutha agcwele akuzange kunconywe isikhathi eside, ikakhulukazi kubantu asebevele benezinkinga zenhliziyo. Okwamanje, nokho, kucatshangwa ukuthi kuncane imisoco yomuntu ngamunye yokudla okuthile kanye nohlobo lokudla okunomsoco oludlala indima ekuthuthukisweni kwezifo.
Ekuhloleni ukudla okunomsoco wobisi nemikhiqizo yobisi, i-Max Rubner Institute yafinyelela esiphethweni sokuthi ubisi nemikhiqizo yobisi ayikhulisi ingozi yokuthuthukisa izifo zenhliziyo. Ngakho-ke ukwanda kokusetshenziswa kobisi nemikhiqizo yobisi kuhlotshaniswa nengozi encishisiwe yomfutho wegazi ophakeme kanye nesifo sikashukela sohlobo 2.
Ucwaningo lubonakala luqinisekisa lokhu. Ucwaningo lokudla okunomsoco olwenziwa yi-Boston University School of Medicine, isibonelo, luhlole idatha evela kwabesifazane abacishe babe ngu-56,000 kanye nabesilisa abangaba ngu-18,000 abanomfutho wegazi ophakeme. Banaka kakhulu ukusetshenziswa kweyogathi yezifundo. Ngokwalokhu, noma ubani odla ama-yoghurt angaphezu kwama-2 ngesonto anganciphisa ingozi yokuhlaselwa yisifo sohlangothi noma isifo senhliziyo cishe ngama-20%. Amagciwane e-lactic acid aqukethwe iyogathi angase adlale indima ekuvikeleni inhliziyo. Ngoba angenza buthaka umphumela wokwenyusa umfutho wegazi kasawoti ekudleni emathunjini.
I-yogurt inciphisa ukudla
Nakuba iyogathi iqukethe amaprotheni amancane kune-cottage shizi, isewumthombo omuhle wamaprotheni. Uma ungadli amaprotheni anele ekudleni kwakho, ubeka engcupheni izifiso nokuwohloka kwemisipha. Lokhu kubaluleke kakhulu ukukhumbula uma ufuna ukunciphisa umzimba. Eqinisweni, kunobufakazi bokuthi ukudla okunamaphrotheni akugcini nje ngokukugcwalisa kangcono futhi ngenxa yalokho kuholela ekusetshenzisweni kwamandla amancane. Amaprotheni amaningi nawo abonakala ekwenza ulahlekelwe isisindo somzimba, nokuthi ikakhulukazi amafutha hhayi imisipha.
Isibonelo, isifundo esisodwa esincane sabheka umphumela wokudla iyogathi enamazinga ahlukene amaprotheni njengokudla kwantambama. Eqinisweni, kwavela ukuthi lokho okubizwa ngokuthi i-yoghurt yesiGreki, equkethe amaprotheni amaningi, yakwazi ukunqanda ukudla futhi abahlanganyeli bocwaningo badla ukudla kwabo okulandelayo ngemva kwesikhathi esincane kunokujwayelekile. Kodwa-ke, ucwaningo olwengeziwe alukaqinisekisi ukuxhumana phakathi kokwanda kwamaprotheni kanye nokuncipha kwesifiso sokudla.
Ama-yoghurt ezithelo eziqediwe ngokuvamile aqukethe ushukela omningi
Amayogathi amaningi aselungile ongawathenga esuphamakethe aqukethe ushukela omningi. Kungcono ukwenza i-yoghurt yemvelo ibe mnandi ngaphandle kwezithasiselo ezinoju oluncane, isibonelo, futhi uyicwenge ngezithelo, amantongomane noma i-oatmeal. Ungakwazi ukuhlanganisa ukudla kwasekuseni okunempilo noma ukudla okulula kwantambama okunomsoco ngokushesha nje.
