John Myers
Iyogathi isuka eningizimu-mpumalanga yeYurophu, lapho yenziwa khona ngobisi lwembuzi, lwezimvu noma lwenyathi. Namuhla, ikakhulukazi ubisi lwenkomo lusetshenziswa, oluxubene namabhaktheriya athile e-lactic acid futhi luyekwa lume amahora amabili kuya kwamathathu cishe ku-45 degrees Celsius. I-lactose equkethe iguqulwa ibe i-lactic acid, futhi ubisi luyajiya futhi lube yi-viscous.
Kunezinhlobonhlobo ezingenakubalwa zeyogathi, ekungaguquguqukini okuqinile nokuphuzwayo kanye namazinga ahlukene wokuqukethwe amafutha: iyogathi ekhilimu enamafutha okungenani amaphesenti ayishumi, iyogathi engamaphesenti angu-10 yamafutha kanye neyogathi enamafutha aphansi ngamaphesenti angu-1.5 kuya kwangu-0.3. Iyogathi yesithelo ivamise ukuqukatha ukunambitheka kokwenziwa, ushukela kanye nemibala esikhundleni sezithelo ezintsha.
Cishe ngamakhalori angama-75 nge-100 g, iyogathi inekhalori ephansi kakhulu. Inguqulo yamafutha aphansi ayiyona into engcono kakhulu, ngoba ukuqinisekisa ukunambitheka okulinganayo, abakhiqizi bavame ukuxuba ngenani elihle likashukela. Kungenzeka ukuthi iyogathi enamafutha ancishisiwe inikeza inani elifanayo lamakholori njengeyogathi enamaphesenti angu-3.5 amafutha obisi.
Okuqukethwe okuphezulu kwe-calcium ku-yoghurt kungenye futhi.
Imiklomelo yeyogathi enamaprotheni ekhwalithi ephezulu kanye namaminerali abalulekile. Nokho, inzuzo yayo enkulu yezempilo ilele (probiotic) i-lactic acid amagciwane, agcina izimbali zamathumbu ziphilile. Ucwaningo lubonisa ukuthi lolu hlobo "lokuvuselela amathumbu" lubaluleke kakhulu ngemva kokwelashwa ngama-antibiotic ukuze amasosha omzimba abuyele endleleni.
Umzimba ungasebenzisa kangcono iyogathi ene-lactic acid esesandleni sokudla ngoba iyenzeka ngokwemvelo emzimbeni. Ukuze izinhlobo zebhaktheriya ezinempilo zizinze emathunjini akho, kufanele unamathele kuhlobo olulodwa lweyogathi (futhi kanjalo nohlobo olulodwa lwebhaktheriya) futhi udle cishe amagremu angu-200 nsuku zonke.
I-calcium ephezulu ku-yoghurt ingenye iphuzu elingeziwe: i-mineral iqinisa amathambo namazinyo, ivikela i-osteoporosis futhi ikwazi ngisho nokushisa amafutha emzimbeni. Ungashisa ama-calories ngempumelelo nakakhulu uma usebenzisa imikhiqizo ene-fiber eyengeziwe, efana nezinhlamvu, ezigcwele.
Kufanele ngaso sonke isikhathi ugcine iyogathi esiqandisini.
Ngokungafani nobisi, i-lactose eningi ku-yoghurt iye yabila yaba i-lactic acid. Ngakho-ke, amanani amancane ayogathi nawo abekezelelwa kahle abantu abanokungabekezelelani kwe-lactose (ukungabekezelelani koshukela wobisi). Uma kungenjalo, iyogathi engenayo lactose eyenziwe ngesoya, ubisi lwembuzi noma lwezimvu iyindlela emnandi futhi enempilo.
Uyayifuna ingane? Khona-ke kufanele udle iyogathi njalo. Ucwaningo lwakamuva olwenziwe yi-Harvard School of Public Health luthole ukuthi ukudla imikhiqizo yobisi kungawandisa kakhulu amathuba okukhulelwa.
Ucwaningo lwakamuva lukhombisa ukuthi ubisi oluphilayo kanye neyogathi okwenziwa ngalo kuqukethe amafutha anempilo. Lawa mafutha ane-unsaturated fatty acids ehlisa izinga le-cholesterol futhi ngaleyo ndlela anciphise ingozi yokufakwa emithanjeni yegazi.
Kufanele ngaso sonke isikhathi ugcine iyogathi esiqandisini. Ivamise ukuhlala lapho amasonto amathathu kuya kwamane. Ungafaki iyogathi ebhodweni noma ekomini ngaphandle uma uzoqeda konke. Uma kungenjalo, amagciwane aphuma emlonyeni angena kuyogathi futhi yonakale ngokushesha.
