Melemo ena ea bophelo bo botle ba yogurt e paka hore ke matla a matlafatsang

Litaba

• Mefuta ea Yogurt
• Melemo ea yogurt
• E khothalletsa Letlalo le Phetseng Hantle
• E tšehetsa ho theola boima ba 'mele
• E fana ka livithamini tsa bohlokoa le limatlafatsi
• E khothalletsa ho hlaphoheloa
• Matlafatsa Masapo
• E Thibela Khatello e Phahameng ea Mali
• E matlafatsa Sisteme ea immune
• E thusa ho boloka pososelo e phetseng hantle
• E phahamisa Khotso
• Tlhahlobo bakeng sa

U kanna ua nka sekotlolo sa hau sa yogurt hoseng haholo joalo ka koloi ea granola le monokotsoai - empa e etsa ho hongata haholo bakeng sa 'mele oa hau ho feta moo. 'Me le hoja lethathamo le khethehileng la melemo ea yogurt le ka fapana hanyenyane ho itšetlehile ka mofuta (mohlala, Segerike se atisa ho ba le liprotheine tse ngata ho feta, re re, mefuta ea lebese la almonde), lintho tse monate ka kakaretso li tsejoa ka ho ba matla a phepo e nepahetseng.

Bala ho ithuta ho eketsehileng ka melemo ea bophelo bo botle ba yogurt ka linako tse ling e makatsang e tla araba potso e reng, "na yogurt e phetse hantle?" hang-hang - 'me ka ho etsa joalo, etsa hore u batle ho ja lijo tsena tse nang le li-probiotic hoseng ho hong le ho hong, thapama le bosiu.

Mefuta ea Yogurt

FYI, ho na le lithane tsa mefuta e fapaneng ea yogurt. Le hoja kaofela li na le melemo e fapaneng ea phepo e nepahetseng, ho na le tataiso e le 'ngoe ea bohlokoa e lokelang ho lateloa ha ho tluoa tabeng ea ho reka yogurt e phetseng hantle: Batla lihlahisoa tse nang le zero kapa ligrama tse fokolang haholo tsa tsoekere e kentsoeng, kaha ho ja tsoekere e ngata haholo ho ka kenya letsoho mathateng a bophelo bo botle. botenya, mofuta oa 2 lefu la tsoekere, le lefu la pelo, ho latela Setsi sa Taolo le Thibelo ea Maloetse. Lentsoe la bohlokoa mona? "Eketsitsoe." Lebese le na le tsoekere ea tlhaho e bitsoang lactose, kahoo u ke ke ua fumana li-yogurts lefela dikgerama tsa tsoekere ka ho feletseng.

Tloaelo. Ha u utloa lentsoe "yogurt," u nahana ka moshanyana enoa e mobe, e mpa e le lebese la khomo feela, ho latela Washington State University Extension. ICYDK, yogurt e ba teng ha libaktheria li belisa lactose ka har'a asiti ea lactic, e leng se etsang hore e be le tatso e seng monate ea yogurt e hlakileng. Ho ipapisitse le mofuta oa lebese le sebelisitsoeng, khetho ena e fumaneha hangata e le mafura a tlase kapa a fokotsitsoeng (ho tloha lebeseng la 2%), e seng mafura (ho tsoa lebeseng le tlotsitsoeng), kapa mafura kaofela (ho tsoa lebeseng lohle).

Segerike. Ha yogurt e tloaelehileng e thatafalloa ho tlosa whey protheine (mokelikeli o setseng kamora ts'ebetso ea ho kobeha), o sala le yogurt ea Greek - mofuta o motenya, oa creamier le o nang le liprotheine tse ngata. Mme, ka lebaka la khatello, hape ha e na lactose (tsoekere), ho latela Harvard T.H. CHAN Sekolo sa Bophelo ba Sechaba. Mohlala, Yoghurt ea Greek ea Vanilla e Ntle ea Mafura a Masene (Reka E, $2, target.com) e na le ligrama tse 12 tsa protheine e khahlang ha ho sebetsoa. (Sheba ho eketsehileng: The Setsebi-Backed Guide to Full-Fat vs. Nonfat Greek Yogurt)

Skyr. Hape, ka lebaka la ts'ebetso, khatello ea yogic ea Iceland ke eona e tenya ka ho fetesisa ka likhetho tsohle tse liluloaneng tsa lisuphamakete - e leng ntho e utloahalang, hobane ka cheseho ke chisi e bonolo. (Ee, ehlile!) E boetse e maemong a No. 1 ka liprotheine, ka likhetho tse kang siggi's Strained Nonfat Vanilla Yogurt (E reke, $ 2, target.com) e ithorisa ka `` ligrama tse 16 tsa protheine ka setshelo sa grama tse 150.

Australia. Le hoja e sa tsitsa, yogurt ea Australia e ntse e ithorisa ka mokhoa o tsitsitseng - o ruileng ho feta yogurt ea setso empa e se e monate joaloka ea Segerike kapa Skyr. Ho fihlela mokhoa ona, lihlahisoa tse ling tse kang Noosa (E reke, $ 3, target.com) li sebelisa lebese le felletseng ha tse ling tse kang Wallaby (E reka, $ 8, freshdirect.com) li pheha butle. Leha ho le joalo, qetellong ea letsatsi, likhetho ka bobeli li fana ka protheine e ngata.

Kefir. Libaktheria le sehlopha sa tomoso ho fihlela lebese le belisa 'me, ka lehlakoreng le leng, li etsa kefir, e leng mofuta oa mokelikeli, o nooang oa yogurt eo - ka lebaka la likokoana-hloko tse peli - e nkoang e le mohloli o fapaneng oa li-probiotics ho feta li-yogurts tse ling. Nka mohlala, Lifeway Lowfat Milk Plain Kefir (E reke, $ 8, walmart.com): Botlolo e ithorisa ka litso tse 12 (!!) tse phelang le tse sebetsang tsa li-probiotic. (Ho bapisa, setshelo sa Chobani Plain Greek Yogurt (E reke, $ 5, walmart.com) e na le tse hlano feela.)

Ha e na lebese kapa vegan. Ha mokhoa oa ho ja oa limela o ntse o tsoela pele ho ata, ho bonahala ho e-na le palo e ntseng e eketseha ea likhetho tse se nang lebese karolong ea yogurt. Le ha boemo ba limatlafatsi bo fapana ho latela mofuta le mofuta oo u o rekang - lebese la kokonate, lebese la almonde, soya, lebese la oat, cashew, lenane le ntse le tsoela pele - o tla netefatsa hore o tla fumana motsoako o ruileng oa limatlafatsi tse molemo le mala- li-probiotics tse nang le botsoalle tse nang le khaba e 'ngoe le e' ngoe. (Bona hape: Yogurt e Khabane ka ho Fetisisa ea Vegan eo U ka e Rekang Lebenkeleng la Lijo)

Melemo ea yogurt

E khothalletsa Letlalo le Phetseng Hantle

Mantsoe a reng "litso tse phelang le tse mafolofolo" ka setshelo a bolela hore yogurt ea hau e na le li-probiotics, likokoana-hloko tse molemo tse phelang ka har'a tšilo ea lijo 'me li thusa ho bokella likokoana-hloko tse kotsi tse ka bakang tšoaetso ea mala. (Ke lik'hamphani tse fokolang feela tse behang yogurt ka mokhoa oa post-pasteurization o bolaeang libaktheria tsohle.) Empa mefuta e mengata hona joale e na le mefuta e khethehileng ea li-probiotic tse reretsoeng ho thusa ho laola tšilo ea hau kapa ho matlafatsa sesole sa hau sa 'mele. Leha ho le joalo, lipatlisiso tse mabapi le bona ha lia phethahala. "Haeba u tšoeroe ke bothata bo itseng ba bophelo bo botle, joalo ka ho ruruha kapa letšollo, ho bohlokoa ho leka e 'ngoe ea lihlahisoa tsena ka libeke tse' maloa ho bona hore na e ea thusa," ho bolela Dawn Jackson Blatner, RD. Lijo tsa Flexitarian. Ho seng joalo, boloka lidolara tse 'maloa' me u khomarele lihlahisoa tse tloaelehileng. (E amanang: Melemo ea 5 ea Leoto la li-Probiotic-le hore na o lokela ho li nka joang)

E tšehetsa ho theola boima ba 'mele

Ja li-ounces tse 18 ka yogurt ka letsatsi mme o ka ba mothating oa ho fihlela sepheo sa hau - ke hore, bonyane, ho latela lipatlisiso. Batho ba jang haholo - hammoho le ho fokotsa lik'hilojule tsa bona kaofela - ba theotse boima ba 'mele ka liperesente tse 22 le liperesente tse 81 ho feta mafura a mpeng ho feta dieters ba tlotseng seneke, ho latela phuputso e tsoang Univesithing ea Tennessee, Knoxville. Ba boetse ba bolokile karolo ea boraro ea mesifa e boima, e ka u thusang ho boloka boima ba 'mele. "Mafura a thekeng a hlahisa hormone ea cortisol, e bolellang 'mele oa hau hore o bokelle mafura a mpeng," ho bolela moprofesa oa phepo e nepahetseng ebile e le sengoli se etelletseng pele sa thuto Michael Zemel, Ph.D. Melemo ena ea yogurt e kanna ea ba e bakoa haholo-holo ke khalsiamo e supang lisele tsa hau tse mafura ho ntša cortisol e nyane, ho o nolofalletsa ho fihlela sepheo sa hau.

E fana ka livithamini tsa bohlokoa le limatlafatsi

Sejo se seng ke mohloli oa bohlokoa oa potasiamo, phosphorus, riboflavin, iodine, zinki le vithamine B5 (pantothenic acid). Yogurt e boetse e na le B12, e bolokang lisele tse khubelu tsa mali le ho thusa ho boloka tsamaiso ea methapo ea hau e sebetsa hantle. "Vithamine B12 e fumanoa haholo lihlahisoa tsa liphoofolo, tse kang likhoho le tlhapi, kahoo batho ba sa jeng limela ba ka senyeha habonolo," ho bolela Jackie Newgent, R.D. Buka e kholo ea Green Cookbook. Ho ja yoghurt e eketsehileng ho ka thusa ho koala lekhalo la limatlafatsi: Sejo sa 8-ounce se na le 1.4 micrograms ea vithamine, hoo e ka bang karolo ea 60 lekholong ea seo basali ba baholo ba se hlokang letsatsi le leng le le leng (2.4 micrograms, ho ea ka National Institutes of Health.)

E khothalletsa ho hlaphoheloa

Ka karo-karolelano e nepahetseng ea protheine ho lik'habohaedreite, yoghurt, haholo-holo protheine e ngata ea Greek yoghurt, e etsa seneke se setle sa kamora ho fufuleloa. Keri Gans, R.D., setsebi sa phepo ea lijo New York City o re: "Nako e loketseng ea ho nka setshelo ke nakong ea boikoetliso ba metsotso e 60." Protheine e fana ka li-amino acid tseo mesifa ea hau e li hlokang ho itokisa, ho hlalosa Gans, mme lik'habohaedreite li nka sebaka sa mabenkele a matla a mesifa ea hau, a felileng kamora ho ikoetlisa ka thata. Bakeng sa khothaletso e kholo le ho feta ea ho kenella molemong ona oa yogurt, e natefele haufi le botlolo ea metsi: Protheine e ka yogurt e kanna ea thusa ho eketsa palo ea metsi a kenngoang ke mala, ho ntlafatsa metsi. (E amanang le: Lijo tse Molemohali tseo u ka li jang pele le kamora ho ikoetlisa.

Matlafatsa Masapo

Kaha ka tlhaho e na le calcium e matlafatsang masapo, u ka nahana hore melemo ea bophelo bo botle ba yogurt le palo ea vithamine D e tla tšoana ho sa tsotellehe hore na u khetha yogurt efe. E, ha ho joalo. "Maemo a ka fapana haholo ho tloha ho mofuta ho ea ho mofuta, ka hona o hloka ho hlahloba lengolo," ho bolela Newgent. Ke bokae ka har'a setshelo ho itšetlehile ka ho sebetsa.Mohlala, yogurt ea litholoana e na le khalsiamo e nyane ho feta e hlakileng hobane tsoekere le litholoana li nka sebaka sa bohlokoa ka hara setshelo. "Vithamine D ha e hlahe ka yogurt, empa hobane e thusa ho matlafatsa khalsiamo, lik'hamphani tse ngata li e eketsa," ho hlalosa Newgent. Finyella mofuta o kang Stonyfield Farms Free-Smooth le Creamy (E reke, $ 4, freshdirect.com), e nang le bonyane liperesente tse 20 tsa boleng ba hau ba letsatsi le letsatsi bakeng sa limatlafatsi ka bobeli. (Related: Vithamine D e ka Ntlafatsa Ts'ebetso ea Hao ea Liatleletiki)

E Thibela Khatello e Phahameng ea Mali

Boholo ba batho ba baholo ba ja li-miligrams tse fetang 3 400 tsa sodium ka letsatsi - ho feta li-miligrama tse 2300 tse khothalelitsoeng joalo ka ha ho boletsoe ke Litaelo tsa Lijo bakeng sa Maamerika, ho latela Litsi tsa Taolo le Thibelo ea Mafu. Potasiamo e ka yogurt, leha ho le joalo, ke clutch, kaha limatlafatsi li ka thusa ho ntša sodium e feteletseng 'meleng oa hau. Ebile, batho ba baholo thutong ho American Journal of Clinical Nutrition ba neng ba ja lebese le nang le mafura a fokolang haholo (litekanyo tse peli kapa ho feta ka letsatsi) ba ne ba e-na le menyetla e fokolang ea 54 lekholong ea ho ba le khatello e phahameng ea mali ho feta ba jang hanyenyane.

E matlafatsa Sisteme ea immune

Ho thoe'ng ka sena bakeng sa molemo o makatsang oa bophelo bo botle ba yogurt: Cheka li-ounces tse 4 letsatsi le leng le le leng 'me u ka iphumana u sa nkoe likhoeling tse tlang, ho latela phuputso e entsoeng Univesithing ea Vienna. Basali ba jang chelete ena ba ne ba e-na le lisele tsa T tse matla le tse mafolofolo, tse loantšang ho kula le tšoaetso, ho feta pele ba li ja. "Baktheria e phetseng hantle ka yogurt e thusa ho romela matšoao ho lisele tse matlafatsang 'mele oa hau ho matlafatsa le ho loantša likokoana-hloko tse kotsi," ho bolela mongoli oa thuto ea ka sehloohong Alexa Meyer, Ph.D., mofuputsi oa phepo e nepahetseng univesithing. Batho ba kulisoang ke lintho tse itseng, bao ka tloaelo ba nang le lisele tse itseng tsa T tse fokolang, le bona ba ka imoloha ka ho eketsa yogurt lijong tsa bona. Thutong ea ho Journal of Nutrition, Batho ba jang li-ounise tse 7 ka letsatsi ba na le matšoao a fokolang ho feta ba sa khethang ho hang.

E thusa ho boloka pososelo e phetseng hantle

Leha e na le tsoekere e ngata, yogurt ha e bake likheo. Ha bo-rasaense ba Univesithing ea Marmara, Turkey ba ne ba etsa tlhahlobo ea mafura a fokolang, a bobebe le a tatso ea litholoana, ba ile ba fumana hore ha ho le e ’ngoe ea bona e ileng ea senya leino, e leng sesosa se ka sehloohong sa ho bola. Asiti ea lactic ke molemo o mong oa yogurt - ho bonahala e fa le marenene tšireletso ea hao. Batho ba jang bonyane li-ounces tse 2 ka letsatsi ba na le kotsi e tlase ea 60% ea ho tšoaroa ke lefu le matla la periodontal ho feta ba e tlolang, ho latela lipatlisiso. (E amanang le eona: Na Mekhabiso e A Ts'oarelana ka ho Kena?)

E phahamisa Khotso

Mohlomong u ne u se u ntse u tseba ka melemo ena ea bophelo bo botle ba yogurt: Yogurt e ka ba mohloli o motle oa protheine. Empa ho hlakile hore, "mofuta o mong o ka ba le liprotheine tse fetang habeli tsa e 'ngoe," ho bolela Blatner. Yogurt ea Greece, e thatafalitsoeng ho e tiisa, e na le ligrama tse ka bang 20 tsa protheine setshelong ka seng; yogurt ea setso e kanna ea ba le ligrama tse fokolang tsa 5. Haeba u e ja bakeng sa protheine, batla lihlahisoa tse fanang ka bonyane ligrama tse 8 ho isa ho tse 10 ha u sebeletsa.

'Me protheine eo kaofela ke molemo o moholo oa yogurt ka tsela eo e thusang ho matlafatsa mesifa ea hau - mme ho ba le phello ea ho fokotsa bohloko ba tlala, o fumana thuto e phatlalalitsoeng koranteng Takatso ea lijo. Barupeluoa ba ile ba ja yoghurt ea Greek e nang le liprotheine tse fapaneng lihora tse tharo kamora lijo tsa mots'eare matsatsi a mararo a otlolohile. Sehlopha se jeleng yogurt se nang le liprotheine tse ngata ka ho fetisisa (ligrama tse 24 ka ho sebeletsa) se tlalehile se ikutloa se le matla mme se sa utloe se lapile ho lekana lijo tsa mantsiboea ho fihlela nako e ka etsang hora hamorao ho feta sehlopha se jeleng yogurt ea protheine e tlase.

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