Na yogurt (kapa lijo tsa yogurt) e thusa ho theola boima ba 'mele?

Litaba

• Ho hlalositsoe lijo tse peli tsa yogurt
• Teboho ea Yoplait Light Beke tse peli
• Lijo tsa Yogurt
• Likhopolo ka yogurt le ho theola boima ba 'mele
• Tlhaloso ea calcium
• Tlhaloso ea protheine
• Tlhaloso ea li-probiotics
• Na yogurt e sebetsa bakeng sa ho theola boima ba 'mele?
• Ho eketsa yogurt lijong tsa hau
• Ho tlosa lijo tse ling ka yogurt
• Ho ka ba le litla-morao tsa yogurt bakeng sa ho theola boima ba 'mele
• Litsela tse phetseng hantle tsa ho kenyelletsa yogurt e ngata lijong tsa hau
• Ntlha ea bohlokoa

Yogurt ke sehlahisoa sa lebese se lomositsoeng se natefeloang lefatšeng ka bophara joalo ka lijo tsa hoseng tse bobebe kapa seneke.

Ho feta moo, e amahanngoa le bophelo bo botle ba masapo le melemo ea tšilo ea lijo. Batho ba bang ba bile ba re e ts'ehetsa ho theola boima ba 'mele (,).

Ebile, lijo tse 'maloa li bohareng ba yogurt feela, li tiisa hore ke senotlolo sa ho u thusa ho theola boima ba' mele. Le ha ho le joalo, o kanna oa ipotsa hore na lipolelo tsena li khahlano le tlhaiso ea mahlale.

Sengoliloeng sena se hlalosa ntho e ngoe le e ngoe eo u hlokang ho e tseba ka lijo tse khethehileng tsa yogurt le hore na sehlahisoa sena se tsebahalang sa lebese se u thusa ho theola boima ba 'mele.

Ho hlalositsoe lijo tse peli tsa yogurt

Lijo tse ngata li na le yogurt e le karolo ea bohlokoa, li tsitlella hore lijo tsena li u thusa ho theola boima ba 'mele kapele.

Karolo ena e lekola tse peli tsa lijo tsena ho fumana hore na li thehiloe holima mahlale a molumo.

Teboho ea Yoplait Light Beke tse peli

Lijo tse ling tse joalo, tse khothalletsoang ke sebapali Jeannie Mai, li ne li tsejoa e le Yoplait Yogurt Diet kapa Yoplait Light Two Week Tune Up. Ha Yoplait e se e sa sebelise 'mino oa libeke tse peli, lijo tsena tsa yogurt tse tsebahalang li re li thusa batho ho theola boima ba lik'hilograma tse 1-2 ho ea ho matsatsi a 14.

Mokhoa ona oa lijo o ne o ja yogurt bonyane habeli ka letsatsi. Melao ea eona e ne e kenyelletsa litaelo tse khethehileng bakeng sa lijo le lijo tse bobebe:

• Lijo tsa hoseng le tsa mots'eare: Setshelo se le seng sa Yoplait Lite Yogurt, kopi e le 1 (ligrama tse ka bang 90) tsa lithollo, le tholoana e le 'ngoe ea litholoana
• Lijo tsa mantsiboea: Li-ounces tse ka bang 170 tsa protheine e omeletseng, linoelo tse 2 (ligrama tse ka bang 350) tsa meroho, le mafura a fokolang, joalo ka ho apara salate kapa botoro
• Lijo tse bobebe Senoelo se le seng (hoo e ka bang ligrama tse 175) ea kopi e tala kapa ea 1/2 (e ka bang ligrama tse 78) ea meroho e phehiloeng, hammoho le mafura a mararo a lebese le se nang mafura letsatsi lohle

Lijo tseo li fokolitse khalori ea hau ho li-calories tse 1,200 feela ka letsatsi le ho khothaletsa hore o eketse boikoetliso ba hau ka ho tsamaea metsotso e 30-40 letsatsi le letsatsi. Hammoho, lintlha tsena li baka khaello ea likhalori, e ka u thusang ho theola boima ba 'mele (,).

Batšehetsi ba bang ba lijo ba ile ba tiisa hore ho tsepamisa mohopolo ho yogurt e se nang mafura le hona ho molemo, ba bolela hore mafura a li-yogurt tse ling a nyolla tlhahiso ea 'mele oa hau ea hormone ea khatello ea kelello cortisol. Ho nahanoa hore keketseho ena e eketsa matšoenyeho le tlala.

Le ha lipatlisiso li hokahanya maemo a phahameng a cortisol le keketseho ea takatso ea lijo le botenya, mafura a phepo ha a tlamelloa keketsehong e kholo ea maemo a cortisol (, 6,).

Ebile, li-yogurt tse se nang mafura joalo ka Leseli la Yoplait hangata li na le tsoekere e ngata, e bonts'itsoeng e phahamisa maemo a cortisol le tlala. Ntle le moo, lithuto li amahanya lihlahisoa tsa lebese tse felletseng ka kotsi e fokotsehileng ea botenya (,,).

Phuputso e 'ngoe e file basali ba 104 ebang ke Yoplait Two Week Tune Up kapa mofuta o tloaelehileng oa li-calories tse 1,500- kapa 1,700. Kamora libeke tsa pele tsa 2, ba neng ba le sehlopheng sa yogurt li-calories tsa bona tsa letsatsi le letsatsi li ile tsa nyolohela ho 1,500 kapa 1,700 bakeng sa libeke tse 10 (11).

Le ha basali ba sehlopha sa Yoplait ba ile ba theola liponto tse 11 ka nako ea thuto ea libeke tse 12, ho ne ho se na phapang e kholo tahlehelong ea boima lipakeng tsa lihlopha tse peli (11).

Liphetho tsena li fana ka maikutlo a hore ho theola boima ba 'mele ho tsoa Yoplait Two Week Tune Up e bile litholoana tsa ho seha li-calories - eseng ho ja yogurt.

Hape ke habohlokoa ho hlokomela hore thuto e ne e tšehelitsoe ka chelete e itseng ke General Mills, e leng mong'a Yoplait.

Lijo tsa Yogurt

Setsebi sa phepo e nepahetseng Ana Luque o khothaletsa mokhoa oa ho ja o bitsoang Lijo tsa Yogurt bukeng ea hae ea lebitso le le leng, e reng yogurt ke lekunutu la ho theola boima ba 'mele le ho tšehetsa bophelo bo botle ka kakaretso.

Ka ho khetheha, o phatlalatsa hore li-probiotic tse ka yogurt li thusa ho phekola botenya, ho hloka mamello ha lactose, mathata a tšilo ea lijo, acid reflux, bowel syndrome (IBS), ho kula, lefu la tsoekere, lefu la marenene, tšoaetso ea tomoso, metabolism e liehang le liso.

Buka ena e boetse e kenyelletsa lijo tsa li-detox tsa libeke tse 5 tse kenyelletsang ho ja li-yogurt tse ngata ka letsatsi.

Le ha sengoli se tiisa hore lijo tsena li mo thusitse ho hlola mathata a silang lijo le ho se mamellane ha lactose, hajoale ha ho na bopaki bo tšehetsang katleho ea moralo oa hae oa lijo.

Lijo tsa yoghurt tsa Yoplait le Ana Luque li thehiloe khopolong ea hore yogurt e khothalletsa ho theola boima ba 'mele. Leha ho le joalo, ha ho boithuto bo kileng ba ithutoa bakeng sa tšebetso ea eona ea nako e khuts'oane kapa ea nako e telele, mme lijo tsa Yoplait, haholo-holo, li tletse tsoekere e ekelitsoeng.

Likhopolo ka yogurt le ho theola boima ba 'mele

Likhopolo tse 'maloa li fana ka maikutlo a hore yogurt e ts'ehetsa ho theola boima ba' mele ka lebaka la limatlafatsi tse fapaneng.

Tlhaloso ea calcium

Yogurt ea lebese e nkuoa e le mohloli o motle oa khalsiamo, e nang le kopi e le 'ngoe (ligrama tse 245) e fanang ka 23% ea Daily Value (DV) ().

Calcium ke diminerale ea bohlokoa e bohlokoa bakeng sa bophelo bo botle ba masapo. E boetse e ithutiloe ka litlamorao tsa eona tsa tahlehelo ea boima ba 'mele (,).

Liphuputso tsa li-test-tube li senola hore calcium e phahameng e ka fokotsa kholo ea lisele tsa mafura. Ka mokhoa o ts'oanang, lithuto tsa liphoofolo li hokahanya li-calcium tse tlatsetsang ho fokotsa haholo boima ba 'mele le mafura ().

Leha ho le joalo, phello ea khalsiamo tahlehelong ea boima ho batho e tsoakane.

Phuputso ho batho ba 4 733 ba amahantseng le litlatsetso tsa calcium tse nang le boima bo tlase haholo ba nako ho bana, bacha, banna ba baholo, basali ba premenopausal, le batho ba baholo ba nang le index ea boima ba 'mele (BMI) ().

Leha ho le joalo, phello ea kakaretso ea li-supplements e ne e le nyane haholo. Ka karolelano, ba sebelisang khalsiamo ba ile ba fumana boima ba lik'hilograma tse 1 ho feta ba sa sebeliseng litlatsetso ().

Liphuputso tse ling tse 'maloa li fana ka maikutlo a hore khalsiamo e jang kapa e tlatselletsang e ka thusa ho theola boima ba' mele le mafura ho bana, basali ba kamora ho ilela khoeli ba nang le botenya, le banna ba nang le lefu la tsoekere la mofuta oa 2 (16,,).

Leha ho le joalo, lithuto tse ling tse 'maloa ha li bontše khokahano ea bohlokoa lipakeng tsa keketseho ea khalsiamo le ho theola boima ba' mele (,,,,).

Kahoo, ho hlokahala lipatlisiso tse ling mabapi le khalsiamo ea yogurt.

Tlhaloso ea protheine

Lintho tse nang le protheine ea yogurt li ka thusa ho theola boima ba ’mele ka litsela tse sa tšoaneng. Tsena li kenyelletsa:

• Ho laola lihormone tsa tlala. Ho fumanoe hore ho na le protheine e ngata e eketsang maemo a lihormone tse fokotsang takatso ea lijo. E boetse e fokotsa maemo a tlala ea hormone ghrelin (,,).
• Ho ntlafatsa metabolism ea hau. Ho ja lijo tse nang le protheine e ngata ho ka matlafatsa metabolism ea hau, ho u thusa ho chesa likhalori tse ngata ho pholletsa le letsatsi (,).
• Ho u boloka u ikutloa u khotše. Ho eketsa tlhahiso ea hau ea protheine ho bonts'itsoe ho eketsa maikutlo a botlalo le khotsofalo. Kahoo, phepo e phahameng ea protheine ka tlhaho e ka u khothaletsa ho ja likhalori tse fokolang ho pholletsa le letsatsi (,).
• Ho thusa ho boloka mesifa nakong ea boima ba 'mele. Ntle le khalori e fokotsehileng, phepo e phahameng ea protheine e ka thusa ho boloka mesifa ha e ntse e khothaletsa tahlehelo ea mafura, haholo ha e kopantsoe le boikoetliso ba ho hanyetsa (,,).

Senoelo se le seng (245 grams) sa yogurt se ithorisa kae kapa kae ho tloha ho ligrama tse 8 tsa protheine ka yogurt e tloaelehileng ho isa ho ligrama tse 22 ka yogurt ea Greece (,).

Leha ho le joalo, sehlahisoa sena sa lebese ha sea ikhetha ka liprotheine tsa sona. Lijo tse kang nama e omeletseng, likhoho, tlhapi, mahe, linaoa le soya le tsona ke mehloli e metle ea protheine ().

Tlhaloso ea li-probiotics

Yogurt ke mohloli o motle oa li-probiotics, e leng libaktheria tse molemo tse tšehetsang bophelo bo botle ba 'mele (,).

Le ha lipatlisiso li lekantsoe, lithuto tsa pele li fana ka maikutlo a hore li-probiotic - haholo-holo tse nang le tsona Lactobacillus libaktheria, tse atileng ka yogurt - li ka u thusa ho theola boima ba 'mele le mafura a mpeng (,, 39).

Phuputso ea matsatsi a 43 ho batho ba baholo ba 28 ba nonneng haholo e fumane hore ho ja li-ounise tse 3.5 (ligrama tse 100) tsa yogurt le Lactobacillusamylovorus ka letsatsi ho hlahisitse phokotso e kholo ea mafura a 'mele ho feta yogurt ntle le li-probiotic (39).

Ha liphetho tsena li ts'episa, lipatlisiso tse ling lia hlokahala.

Yogurt ke mohloli o motle oa calcium, protheine le li-probiotic. Le ha lithuto tse ling tsa calcium le li-probiotic li hlokahala, liprotheine tsa eona li ka ts'ehetsa ho theola boima ba 'mele.

Na yogurt e sebetsa bakeng sa ho theola boima ba 'mele?

Limatlafatsi tsa eona ka thoko, o kanna oa ipotsa hore na lithuto li bonts'a eng ka yogurt le ho theola boima ba 'mele. Haholo-holo, mekhoa e fapaneng ea ho e kenyelletsa lijong tsa hau e ka fetola hore na e ama boima ba hau joang.

Ho eketsa yogurt lijong tsa hau

Phuputsong ea lilemo tse 2 ho batho ba baholo ba 8,516, ba jeleng li-servings tse fetang tse 7 tsa yogurt ka beke ba ne ba se na monyetla oa ho ba le boima bo feteletseng kapa botenya ho feta batho ba jang li-servings tse 2 kapa tse fokolang ka beke ().

Ka mokhoa o ts'oanang, phuputso ho batho ba 3,440 e fumane hore ba jang bonyane li-servings tse tharo tsa yogurt ka beke ba nkile boima bo tlase mme ba na le liphetoho tse nyane mokokotlong oa letheka ho feta ba jeleng tlase ho 1 ba sebeletsang ka beke ().

Le ha e le ntho e khahlang, lithuto tsena lia shebeloa 'me ha li khone ho paka sesosa le phello.

Ha ho hlahlojoa liteko tse tšeletseng tse laoloang ka linako tsohle - maemo a khauta a lipatlisiso tsa mahlale - phuputso e le 'ngoe feela e bontšitse hore yogurt e na le phello e kholo ho theola boima ba' mele (,).

Kahoo, leha ba jang yoghur khafetsa ba ka ba le monyetla oa ho ba le boima bo feteletseng kapa botenya, lipatlisiso ha li bonts'a hona joale ho e eketsa feela lijong tsa hau ho thusa ho theola boima ba 'mele.

Ho tlosa lijo tse ling ka yogurt

Ho khahlisang ke hore ho tlosa mafura a mangata le lijo tse nang le yogate ho ka matlafatsa boima ba 'mele.

Phuputso e 'ngoe e file basali ba 20 ba phetseng hantle ekaba li-calories tsa 160 (li-ouns tse 6 kapa ligrama tse 159) tsa yoghurt e le seneke sa thapama kapa palo e lekanang ea likhalori tse tsoang ho mafura a nang le mafura a mangata le chokolete ().

Ha ba ja yogurt, basali bao ba tlaleha hore ba ikutloa ba tletse nako e telele. Ho feta moo, ba ne ba ja likhalori tse fokolang tse 100 lijong tsa mantsiboea ().

Kahoo, ho kenya lijo tse ling tse bobebe ka yogurt ho ka u thusa ho laola takatso ea lijo le ho ja lik'hilojule tse fokolang.

Le ha ho ja yogurt khafetsa ho hokahane le kotsi e fokotsehileng ea boima bo feteletseng le botenya, ha ho hlake hore na ebe ho e eketsa feela ho lithuso tsa hau tsa lijo ho fokotsa boima ba 'mele. Seo se boletse, ho tlosa liprotheine tse tlase, li-snacks tse nang le lik'halori tse ngata ka yogurt ho ka thusa.

Ho ka ba le litla-morao tsa yogurt bakeng sa ho theola boima ba 'mele

Le ha yogurt e ka ba karolo ea phepo e nepahetseng, ha se lihlahisoa tsohle tse phetseng hantle.

Ebile, li-yogurt tse ngata li paka tsoekere e ngata e ekelitsoeng, haholoholo mefuta e senang mafura le mafura a tlase.

Lijo tse nang le tsoekere e eketsehileng li amahanngoa le kotsi e eketsehang ea botena le ho nona, hammoho le maemo a kang lefu la pelo le lefu la tsoekere la mofuta oa 2 (,,,).

Kahoo, o lokela ho bala lengolo leo ka yogurt pele o le reka. Li-yogurt tse sa tsoakoang le tse sa tsoekere li molemo ka ho fetisisa, kaha ha li na tsoekere e eketsehileng.

Kaha li-yogurt tse ngata li na le tsoekere e ngata, ho bohlokoa ho bala mangolo ebe u khetha mefuta e hlakileng kapa e sa tsoekere.

Litsela tse phetseng hantle tsa ho kenyelletsa yogurt e ngata lijong tsa hau

Yogurt e ka etsa tlatsetso e matlafatsang le e tenyetsehang lijong tsa hau. Mona ke mekhoa e meng e phetseng hantle ea ho e kenyelletsa kemisong ea hau:

• E phahame ka monokotsoai, linate le lipeo bakeng sa lijo tsa hoseng tse leka-lekaneng kapa ho tlatsa seneke.
• E kenye ho smoothies.
• E hlohlelletsa ho li-oats tsa bosiu bo le bong.
• Li-oatmeal tse chesang haholo, li-pancake, kapa li-waffle tse felletseng tse nang le popi ea yogurt.
• E kopanya le litlama le linoko ho etsa lipipi, liaparo tsa salate le ho hasana.
• Kenya sebaka sa tranelate e bolila ka yoghurt ea lebese ka li-tacos le likotlolo tsa burrito.
• E sebelise sebakeng sa botoro linthong tse besitsoeng, joalo ka limafine le bohobe bo potlakileng.

Yogurt ke motsoako o tenyetsehang o ka natefeloang o le mong e le lijo tsa hoseng kapa seneke. E ka sebelisoa hape ha ho pheoa le ho baka.

Ntlha ea bohlokoa

Joaloka mohloli o motle oa khalsiamo, protheine le li-probiotic, yogurt e rorisitsoe e le thuso ea ho theola boima ba 'mele.

Leha ho le joalo, lijo tsa feshene tse kang Yoplait Two Week Tune Up le Ana Luque's Yogurt Diet ha li ithute hantle ebile li kanna tsa ba le litlamorao tse mpe bophelong.

Yogurt e ka ba molemo haholo bakeng sa ho theola boima ba 'mele ha e sebelisoa ho nkela khalori e phahameng, lijo tse tlase tsa protheine ho fapana le ha e kenyelletsoa lijong tsa hau feela. Kaha e ka u thusa hore u phele nako e teletsana, sehlahisoa sena sa lebese ka tlhaho se ka u lebisa ho ja li-calories tse fokolang ho pholletsa le letsatsi.

Ntle le moo, ho ja ka yogurt khafetsa ho tlameletsoe kotsing e fokotsoang ea boima bo feteletseng le botenya.

Ka kakaretso, ho ja yogurt e le karolo ea phepo e nepahetseng e ka ba tsela e matlafatsang le e khotsofatsang ea ho ts'ehetsa ho theola boima ba 'mele.