Yogurt: ke eng, melemo ea mantlha le mokhoa oa ho itokisetsa

Litaba

• Melemo e meholo
• Motsoako oa phepo e nepahetseng ea yogurt
• Mokhoa oa ho ja
• Mokhoa oa ho lokisa yogurt e iketselitsoeng
• Keke ea yoghurt

Yogurt ke sehlahisoa sa lebese se lokiselitsoeng ho belisoa ha lebese, moo libaktheria li ikarabellang bakeng sa beliso ea lactose, e leng tsoekere ka tlhaho e teng lebeseng, le tlhahiso ea lactic acid, e netefatsang sebopeho le tatso ea lijo tseo.

Ntle le moo, yogurt e boetse e nkuoa e le probiotic kaha e na le libaktheria tse phelang, joalo ka Bifidobacteria le Lactobacillus e thusang ho ntlafatsa bophelo bo botle ba tsamaiso ea tšilo ea lijo, ntle le ho rua limatlafatsi tse ling, haholo-holo khalsiamo, e thusang ho thibela lefu la masapo.

Li-yurt li ka lokisoa hae kapa tsa rekoa suphamaketeng. Leha ho le joalo, li-yogurt tse fumanoang suphamaketeng hangata li na le tsoekere, lidae le lintho tse ling tse ka 'nang tsa se ke tsa u tsoela molemo, kahoo ho bohlokoa ho bala lengolo la phepo pele u khetha sehlahisoa.

Melemo e meholo

Melemo ea mantlha ea bophelo bo botle ba yoghurt ea tlhaho e kenyelletsa:

• Ntlafatsa limela tsa baktheria tsa malal, ka hona, thusa ho loants'eng letoto la maloetse a kang a halefisang mala, mofetše oa mala, ho sokela, mala le lisosa tsa duodenal, colitis, enteritis, gastritis le letšollo, mohlala;
• Ntlafatsa tsamaiso ea mala, kaha libaktheria tse teng ka yogurt li etsa "pre-digestion" ea liprotheine, e lumellang tšilo ea 'mele e betere;
• Ho loantša ho belisoa ha lijo ho qoba khase, ho teneha, ho ruruha le tšoaetso ea mala;
• Fana ka calcium le phosphorus 'meleng, thusa ho thibela lefu la ho fokola ha masapo, lefu la ho fokola ha masapo, ho kenya letsoho ho foleng ha ho robeha le ho hlokomela bophelo ba meno;
• Khothaletsa keketseho ea boima ba mesifa le ho hlaphoheloa ha eona, hobane e na le liprotheine tse ngata, ka hona, e ka jeoa pele kapa kamora ho etsa mesebetsi ea koetliso ea boima;
• Ntlafatsa mekhoa ea ho hopola, ho ithuta le ho tseba, kaha yogurt e na le livithamini tsa B, tse bohlokoa bakeng sa ho boloka bophelo bo botle ba kelello. Ntle le moo, liphuputso tse ling li bontšitse hore ts'ebeliso ea li-probiotic e thusa ho boloka bophelo bo botle ba kelello;
• Eketsa tšireletso ea 'mele, hobane e na le liminerale tse kang zinc le selenium, hammoho le li-probiotic, tse thusang ho laola le ho kenya ts'ebetsong lisele tsa sesole sa 'mele, ho fokotsa menyetla ea ho hlokofatsoa ke mafu a kang feberu kapa sefuba.

Le ha yogurts e na le mafura a mangata, lithuto tse ling li bonahala li supa hore li ka thusa ho ntlafatsa bophelo bo botle ba pelo, tsa khetha cholesterol e tlase le ho thusa ho laola khatello ea mali, kaha e na le potasiamo e ngata, diminerale e thusang ho khatholla methapo ea mali le ho fokotsa tsitsipano.

Motsoako oa phepo e nepahetseng ea yogurt

Tafole e latelang e bonts'a sebopeho sa phepo bakeng sa mofuta o mong le o mong oa yogurt:

Ho bohlokoa ho hopola hore li-yogurt li na le lactose, ka hona batho ba nang le mamello ea tsoekere ba lebese ba lokela ho ja yogurt ntle le lactose.

Mokhoa oa ho ja

Bakeng sa ts'ebeliso e ntle ea limatlafatsi tsohle tsa lijo tsena, ho kgothaletswa ho ja yogurt ea tlhaho bakeng sa lijo tsa hoseng le lijo-thollo. Granola, chokolete e batlang e le lefifi, mahe a linotši le jeme ea fragola e sa tsoekere le tsona li ntle haholo ho tsamaea le yogurt ea tlhaho.

Ntle le moo, e ka kenyelletsoa le livithamini tsa litholoana ho li ja e le seneke.

Mokhoa oa ho lokisa yogurt e iketselitsoeng

Ho etsa yogurt ea maiketsetso ea boleng bo holimo o hloka:

Lisebelisoa

• Litara e le 1 ea lebese la khomo le felletseng
• 1 senoelo sa yogurt ea tlhaho ea Greek (170 g)
• 1 khaba ea tsoekere
• 1 khaba ea lebese le phofshoana (ka khetho)

Mokhoa oa ho itokisa

Pheha lebese 'me le lule le futhumetse, le le haufi le 36º C ebe le le kopanya le yogurt ea tlhaho, e lokelang ho ba mocheso oa kamore, tsoekere le lebese le phofshoana. Kenya motsoako ona ka setshelong se koetsoeng ka thata, se phuthele ka lesela le hloekileng haholo 'me u se boloke ka har'a microwave e koetsoe, empa se koetsoe,' me u se boloke moo lihora tse 6 ho isa ho tse 10.

Ha u se u lokile, e boloke ka sehatsetsing. Yogurt e lokela ho ba malala-a-laotsoe ha botsitso bo tšoana le yogurt ea tlhaho e rekiloeng 'marakeng.

Tikoloho e futhumetseng ea microwave e tla amohela ho ata ha libaktheria tse ntle tsa yogurt mme li tla fihlela lebese lohle, li e fetole ka yogurt ea tlhaho. Kahoo, ka kopi e nyane ea yogurt ea tlhaho ho ka etsahala ho etsa litha e fetang 1 litre ea yogurt ea tlhaho.

Ha ua lokela ho kenya yogurt ka lebeseng ha e ntse e chesa haholo hore libaktheria tse ka yogurt li se ke tsa shoa, hobane ke tsona tse fanang ka botsitso ho yogurt. Hape ha ho eletswe ho eketsa litholoana kapa jeme pele yogurt e ikemiselitse ho qoba ho senya sebopeho sa eona.

Yogurt ena e tlameha ho bolokoa ka sehatsetsing ha e lokile mme e ka jeoa le ke masea, e le khetho e phetseng hantle ho feta yogurt e nang le indasteri.

Keke ea yoghurt

Lisebelisoa:

• Khalase e le 1 ea yogurt e hlakileng (200 mg);
• Tekanyo e lekanang le senoelo sa yogurt sa oli;
• Mahe a 3;
• Likopi tse 2 tsa phofo ea koro;
• 1 1/2 senoelo sa tsoekere;
• 1 teaspoon ea vanilla essence;
• 1 teaspoon ea tomoso ea Royal;
• 1 (kofi) khaba ea soda e bakang.

Mokhoa oa ho itokisa:

Otla mahe, oli le tsoekere ka har'a se tsoakane ebe o eketsa phofo le yogurt, o li hlohlelletsa hantle. Kamora ho etsa lekhalo le ts'oanang, eketsa senotlolo sa vanilla, tomoso le soda le ho kopanya le khaba. Bake ka foromo e nang le phofo kapa ea letlalo mme u chesoe ho fihlela o le sootho ka khauta.

Keke e baka kapele ha e etsoa ka pudding form, ka mocheso o mahareng, lipakeng tsa 160 le 180º.