Zenzele Iyogathi Eqandisiwe: Amaresiphi Ama-3 Amnandi Ngaphandle Koshukela

Ukuzenzela iyogathi eqandisiwe kunempilo kunenguqulo ethengwe esitolo. Ngalezi zindlela zokupheka ezintathu, injabulo yasehlobo eqabulayo iyaphumelela.

Iyogathi eqandisiwe ingenziwa ngokushesha futhi kalula ngaphandle komenzi we-ayisikhilimu. Ngalawa maresiphi amathathu eyogathi eqandisiwe, ungakwenza lokhu ngaphandle koshukela ocolisisiwe futhi unikeze enye indlela enempilo nemnandi ku-ayisikhilimu.

Umphumela omuhle weyogathi eqandisiwe

Ngendlela yayo ehlanzekile, iyogathi eyenza isisekelo se-ayisikhilimu esiphundu iqukethe amafutha amancane kunokhilimu ayisikhilimu futhi azikho izithako ezivamile ze-ayisikhilimu ezifana nebhotela, amaqanda, ukhilimu, noma ubisi. Ngaphezu kwalokho, iyogathi iwumthombo omuhle we-calcium futhi iqukethe amasiko e-probiotic enempilo efana namagciwane e-lactic acid noma ama-carbohydrate angagayeki njenge-fructose ne-lactose oligosaccharides, elawula ukugaya nokuqinisa amasosha omzimba. Uma uhlanganisa iyogathi eqandisiwe nezithelo, ibuye ibe umthombo omnandi wamavithamini futhi, ngenxa yokunambitheka kwayo okumuncu, iqabula ikakhulukazi ezinsukwini ezishisayo.

Iyogathi eqandisiwe - kungani uzenzela wena?

• Ngokungafani no-ayisikhilimu, ayikho imithetho ebophezelayo yezithako zeyogathi efriziwe. Kanjalo, iyogathi eqandisiwe ethengwa esitolo ingase ibe nezinongo, izimpushana, izithasiselo, kanye nama-sweeteners.
• Ikakhulukazi ehlobo lapho kushisa kakhulu, imishini yokuthengisa iyogathi eqandisiwe ukuze uzithephe yenza indawo yokuzalela amagciwane ayingozi uma amapayipi nezindlala zingahlanzwa kahle.
• Ushukela ocolisisiwe ungashintshwa kufakwe ezinye izishukela ezinempilo enguqulweni ye-DIY.
• Ungazinqumela izithako ozikhethayo kanye nomthamo wazo, futhi unesiqiniseko sokuthi izithako zikude nama-preservatives kanye nama-ejenti ombala.
• Esimeni sokungabekezelelani kwe-lactose noma ukudla kwe-vegan, akudingeki ukwenze ngaphandle kokwelashwa kodwa ungakhetha iyogathi yesoya ye-vegan noma okuhlukile okungenayo i-lactose esikhundleni salokho.

Izindlela zokupheka zeyogathi eqandisiwe - ngaphandle koshukela kanye nomenzi we-ayisikhilimu

Isisekelo esiyisisekelo: izinhlobo ezahlukene ze-yogurt

• Iyogathi yesiGreek: Lena ikhilimu kakhulu futhi imnandi, kodwa futhi iqukethe ama-calories amaningi. Ngakolunye uhlangothi, icebile futhi ngamaprotheni.
• Iyogathi yemvelo: Lena inguqulo yamafutha aphansi yeyogathi yesiGreki enamafutha angu-3.5% noma angu-1.5%. Umkhiqizo onamafutha aphansi unama-kilojoule aphansi, futhi inguqulo yamafutha agcwele i-creamier.
• Iyogathi yesoya: Lena enye indlela efanelekile esikhundleni seyogathi uma kwenzeka kunokungabekezelelani kwe-lactose noma ukudla kwe-vegan.
  Amanye ama-sweeteners: isiraphu ye-agave, irayisi noma isiraphu ye-maple, uju noma ushukela we-birch

1. Iresiphi Yeyogathi Eqandisiwe: I-Exotic Mango Cream
Izithako:

• 500 g iyogathi ozikhethele
• 450 g umango
• ukukhama kalamula

Ukulungiselela:

1. Ikhasi umango, deseed futhi usike zibe izingcezu ezincane. Kungenjalo, ungasebenzisa futhi izingcezu zikamango eziqandisiwe.
2. Hlanza izingcezu zemango nge-blender noma i-hand blender.
3. Manje faka iyogathi bese wengeza ukukhama noma amajusi amabili kalamula uma uthanda.
4. Manje faka umango endishini bese uwufaka efrijini cishe amahora amabili.

2. Induku yeyogathi eqandisiwe eyenziwe ekhaya: Isithwebuli samehlo esiqabulayo

Izithako:

• 500g iyogathi ozikhethelayo
• 100 amagremu ama-blueberries
• isipuni isiraphu ye-agave

Ukulungiselela:

1. Gcoba iyogathi ngesiraphu ye-agave bese ugoqa iyogathi ukuze ukhilimu.
2. Geza amajikijolo bese ugoqa ngobumnene izingxenye ezintathu kwezine zamajikijolo ngemfoloko.
3. Manje gcwalisa isikhunta se-ayisikhilimu (okungenjalo, ungasebenzisa izinkomishi ze-yoghurt ezingenalutho) ngokushintshana ne-yogurt kanye ne-berry puree bese ucindezela ama-blueberries ambalwa engxube.
4. Faka izinti ezincane zokhuni esikhunjeni esigcwele u-ayisikhilimu (izipuni zetiye zingasetshenziswa njengenye indlela) bese uzifaka efrijini okungenani amahora amahlanu.

3. Iresiphi Yokudla Yeyogathi Eqandisiwe: I-Fruity Froyo Pops

Izithako:

• 500 g iyogathi ozikhethele
• 300 amagremu ama-strawberries
• 300 amagremu amajikijolo
• 50 g ama-alimondi aqoshiwe
• wezipuni ezimbili zoju
• amathreyi amabili e-ice cube

Ukulungiselela:

1. Geza izithelo bese uzigaya nge-blender noma i-hand blender ibe yi-pulp enhle.
2. Manje faka iyogathi nama-alimondi bese ugoqa. Faka uju ukuze umnandi.
3. Manje gcwalisa amathreyi e-ice cube nge-creamy mass bese uwafaka efrijini cishe amahora amabili.

Yenza iyogathi efriziwe ngokwakho - yini okufanele icatshangelwe?

Uma ufaka ukhilimu okhilimu efrijini ukuze uphole, yikhiphe njalo ngemva kwesigamu sehora ugovuze ngamandla. Lokhu kuvimbela amakristalu eqhwa ukuthi angabi makhulu kakhulu futhi iyogathi ihlala iyinhle futhi inokhilimu ngisho noma iqhwa.

Uma iyogathi efriziwe iqine kakhulu, vele uyishiye ekamelweni lokushisa cishe imizuzu emihlanu futhi uyiqede kancane. Ungathola amaresiphi amnandi eyogathi eqandisiwe lapha.