Ngalo lonke ixesha iivenkile ezinkulu esiye kuzo siyokuthenga ezivenkileni ngeveki zisimangalisa ngeendidi ezininzi zeemveliso ezintsha. Kule meko, sithetha inani elikhulu leentlobo zeyogathi esinokukuzuza ngephanyazo.
Iiyogathi zisempilweni kakhulu kwaye iminyaka embalwa, iyogathi ephumelele iintliziyo ezininzi yile iyogathi yesiGrike, Uhlobo olungqindilili kunye nolwe-creamier.
Sifuna ukukuxelela malunga neepropathi zolu hlobo lweyogathi, zeziphi ezona mpawu zibalaseleyo kunye nezibonelelo kunye nendlela eyi-caloric
Iipropathi zeyogathi yamaGrike
Olunye umahluko ophambili ngokubhekisele kwiyogathi yendalo kukuba kwi-yoghurt yesiGrike ivili liyasuswa, elenzayo Iyatyeba, ineswekile encinci, ii-carbohydrate kodwa ineeproteni ezininzi.
Le yogurt iyanelisa ngakumbi xa siyitya, ngenxa yesi sizathu, kuba iiproteni ziyasanelisa nangakumbi kunalo naliphi na elinye icandelo.
Ayizizo zonke iigurts zamaGrike ziphezulu kwiiprotheniNjengoko sisitsho, kukho iindidi ngeendidi zeyogathi kwaye uninzi lwazo luneepropathi ezahlukeneyo zesondlo.
Ezi yogathi zine-calcium efanelekileyo, ke iluncedo kakhulu emathanjeni, emazinyweni nakwizihlanganisi ezisenza somelele kwaye silungele ukufika namandla ekupheleni kosuku.
Kwelinye icala, kuyaziwa ukuba iiyogathi zilawula iintyatyambo zethu zamathumbu kwaye olu hlobo lweyogathi belungayi kuba lincinci, ke ukuba ufuna ukuphucula amajoni akho omzimba kwaye iintyatyambo zakho zamathumbu zomelele uzive ukhululekile ukutya ngakumbi olu hlobo lweyogathi.
Isishwankathelo, singatsho ukuba olu hlobo lweyogathi lusempilweni kuneyogathi ecacileyo kuba ivili lisuswe.
Oku kuyenza I-40% iswekile encinci, i-38% ngaphantsi kwesodium kunye nangaphezulu kweprotein ephindwe kabini. Ipuniji nganye ayisiyokutya okumnandi nje kuphela kodwa ikwasinceda ekuphuculeni impilo yomzimba wethu.
Izibonelelo zeyogathi yamaGrike
Emva koko sikuxelela ukuba zeziphi izibonelelo ezilungileyo kwaye zisebenza njani emzimbeni wethu.
- Iqulethe iiprobiotic, ibacteria esempilweni enceda ukugcina amathumbu omelele. Umatshini wokugaya ugcinwe uyityhefu yasimahla ngenxa yezi bhaktiriya zilungileyo, zetyisa ukutya kwaye zibulale ezinye iibacteria eziyityhefu.
- Lawula uxinzelelo lwegazi. Ngokwenene enye yeendlela ezilungileyo zokulawula uxinzelelo oluphezulu kwimithambo yegazi kukutya kunye nokutya, ngenxa yesi sizathu, kufanelekile ukusebenzisa iyogurt yamaGrikhi kuba ingumthombo otyebileyo wecalcium, nemagniziyam, potassium kunye neeproteni, izinto ezisempilweni.
- Inceda ukugcina ubunzima obunempilo. Nangona kukholelwa ukuba iyogurt yamaGrike inokusenza sityebe, kukutya okusanelisayo kuze kusizinzise isisu, kungoko kuthintela ukuba siqhubeke nokutya ukutya okuninzi size siphele sisebenzisa iimveliso "ezingavumelekanga".
- Isenza sibe namathambo omeleleyo kwaye asempilweni. Ukuba sisityebi kwi-calcium, i-phosphorus, i-protein ne-potassium kukhuthaza impilo ehlanganyelweyo neyethambo. Isenza sizive somelele.
- Iphantsi kwi-lactoseKe ngoko, kubantu abanganyamezelaniyo kunokuba luncedo kakhulu ukuze bakwazi ukuyitya kancinci kancinci ukuyazisa ekutyeni kwabo ukuba bafuna ukunyusa amanqanaba e-calcium, i-phosphorus okanye iprotein.
- Izifundo ziye zafumanisa ukuba abantu abanyamezelani ne-lactose, angawanyamezela amanqanaba alolu hlobo lweyogathi, equle malunga neegram ezili-12 zelactose. Iikhalori zeyogathi yamaGrike
Kuyatshiwo kwaye kuthethwe kakhulu ukuba le tyogur yamaGrikhi iyatyeba kwaye yiyo loo nto ingakulunganga ukuyitya ukuba silandela ukutya.
Ngaphandle kweenkolelo, le yoghurt yesiGrike isempilweni kakhulu, iqulethe izakha mzimba kunye namaxabiso ngaphezulu kweyogathi engenanto okanye iyoga egutyiweyo. Kukulungele ukutya kunye neziqhamo, i-oats okanye amandongomane.
Igqibelele ukuyisebenzisa ukuqala usuku kuba ngeyogathi enye ugubungela uninzi lweemfuno zomzimba ekufuneka zikophule ukuzila kobusuku.
Sikuxelela ukuba loluphi ulwazi lwesondlo olubandakanya iyogathi yamaGrike, zingaphi iikhalori eziqulathe, iiproteni, amafutha, iikhabhohayidrethi kunye nesalathiso sayo se-glycemic.
Ixabiso lesondlo seyogathi yamaGrike kwiigram ezili-100
- Iikhalori: 139
- Iiprotheni 6,4 gr.
- Amafutha 10,2 gr.
- IiCarbohydrate 5,3 gr.
- Isalathiso seGlycemic 35 (1,9u)
Ukuze sikwazi ukuthelekisa ngakumbi, sishiya apha ngezantsi ukuba ingakanani iyogathi yendalo eya 'kusityebisa'.
Amaxabiso esondlo seyogathi yendalo ngokweegram eziyi-100
- Iikhalori 73
- Iiprotheni 4 gr.
- Amafutha 3,7 gr.
- IiCarbohydrate 5 gr.
Umdibaniso kukudibanisa ezi ndidi zimbini zeyogathi kuxhomekeke kwimeko yokutya kwethu, ukunqanda ukusilela kuzo zombini iiprotein kunye namafutha, kuba nangona singenayo ngoku, umzimba wethu nawo uyafuna iiCarbohydrate kunye namafutha ukunciphisa umzimba ngempilo.
Khangela iiresiphi ezityebileyo zeyogathi kuba unokwenza nantoni na ngekhekhe lesiponji, kwisosi yesaladi okanye i-ayisi yoghurt yamaGrike.