Yogurt Yachigiriki: Madalitso Othandiza Anthu Odwala Matenda a Shuga
Mkaka, womwe umapangidwa kuchokera ku mkaka wa ng'ombe (ngakhale masiku ano pali njira zambiri), ndiwo magwero a zakudya zomwe zimakhala ndi mabakiteriya, calcium, ndi mapuloteni abwino. Ngati muli ndi shuga, yogurt ikhoza kukhala chakudya chabwino; Komabe, chinyengo ndicho kudziwa mtundu wa mtedza umene mungasankhe ndi umene ungatulukemo.
Zomwe Muziyang'ana Mu Yogurt
Mu mitundu yabwino ya yogurt, mumakhala ndi mapuloteni abwino komanso mavitamini, pamodzi ndi calcium ndi ma probiotics wathanzi.
Simungapeze shuga wochuluka, zowonjezera, mabala odya, kapena mafuta odzaza. Kusankha mafuta otsika kwambiri kapena osakhala mafuta a yogurt kungakuthandizeni kuchepetsa kuchuluka kwanu kwa kalori komanso kusunga mafuta anu olemera (mtundu wa mafuta omwe amawonjezera choipa cha LDL cholesterol) otsika. Kuonjezerapo, popeza yogurt ndi gwero la zimagulu, mumayesetsa kusankha yogurt yomwe ili ndi shuga wochuluka monga yogurts zokhwima kapena yogagts omwe ali ndi granola yowonjezera, kapena zina zomwe zimakhala ndi shuga. Choncho, ndibwino kusankha chokha, mafuta otsika yogurt. Ngati mukufuna kuwonjezera kukoma, pamwamba pa yogurt ndi zipatso kapena mapeyala. Mitengo yowonjezera ikhoza kupanga yogurt yako kukhala ngati "madzi-y", nayenso, kuti ikhale yowonjezera ndi shuga pang'ono.
Greek Yogurt vs Nthawi zonse Yogurt
Chigriki cha Greek ndi yogati yowonjezereka yomwe yasokonezeka, kuchotsa ena mwa whey ndikusiya yogwedeza, yogulitsika yogurt yogurt. Yogurt yachigiriki imapezeka mosavuta m'masitolo ogulira nthawi zonse; mupeze muchigawo chokaka mkaka.
Yogurt nthawi zonse amapereka magalamu asanu a mapuloteni pa 6 koloko iliyonse, pamene yogriki ya Greek imapereka magalamu 20, malingana ndi chizindikiro. Chifukwa chakuti imakhala ndi mapuloteni ambiri, yogagiti ya ku Greece ili ndi pafupifupi 1/3 chakudya cha yogurt. Ndipo, chifukwa lactose ndi gwero la zakudya za mkaka, izi zikutanthauza kuti anthu ambiri amapeza yogiti ya Chigiriki mosavuta kukumba kusiyana ndi yogiti kawirikawiri.
Komabe, yog yogurt imakhala ndi calcium yocheperapo kuposa yogurt yachikhalidwe, kotero kumbukirani kuti mukudya ngati yogurt ya calcium.
Kwa anthu omwe ali ndi matenda a shuga, otsika, otsika kwambiri, kapena osakhala mafuta a Greek yogurt ndi chakudya chapadera komanso chosakanizidwa chifukwa chokhala ndi mavitamini otsika komanso mapuloteni apamwamba. Pewani mitundu ya yogiriti ya Greek yomwe yakhala ikuwonjezera syrups, zipatso zotetezera, ndi zotsekemera pambali.
Kodi Mungatani Kuti Mukhale ndi Chilombo M'thupi lanu?
Zakudya zopatsa chakudya: Chakudya chamadzulo chodzaza, chodzaza ndi chambiri, yesetsani ma ola 6 mpaka 8 a mafuta ochepa kwambiri a Greek yogurt omwe ali ndi zipatso zamtundu watsopano kapena zowirira (monga zipatso, mapichesi osungunuka, apulo, ndi pamwamba pake ndi msuzi 1 supuni, monga amondi odulidwa kuti awonongeke, mapuloteni ena, ndi mafuta abwino. Ngati mukufuna, yonjezerani sweetener , wopanda sinamoni kapena vanila ya ufa wosakaniza.
Mwachizolowezi, yogagiti ya Chigriki imasangalatsa ndi uchi, womwe ndi shuga wosavuta womwe ukhoza kuwonjezera zakudya ndi shuga wa shuga. Koma, ngati mungathe kusunga makapu, ndiye kuti mukhoza kuyesa supuni ya uchi m'malo mwa sweetener. Komabe, lingaliro labwino kwa anthu omwe ali ndi matenda a shuga omwe dongosolo lawo la chakudya limaphatikizapo mavitamini ambiri ndilo kumamatirira ku zotsekemera zopanda shuga ndiyeno mwina kuonjezeranso kuonjezera zipatso zina kapena chidutswa cha tokolosi yonse ya tirigu m'malo mwa shuga wosavuta womwe umapezeka mu uchi .
Zipatso ndi mbewu zonse zimakhala ndi fiber ndi mapuloteni omwe angakuthandizeni kuti mukhale ndi zakudya zambiri komanso muthandizidwe. Kuonjezera kutumikila kwa zipatso ndi sweetener-free sweetener, yogurt yanu yopanda chakudya cham'mawa idzakhala pafupifupi 24 gm ya carbohydrate. Ndi chakudya choonjezera choonjezera kapena chakudya chokwanira cha ufa, chakudyacho chikanakhala ndi magalamu 40 a carbohydrate.
Mtedza wa mazira: Mavitamini otsika kapena osalimba Greek yogurt angagwiritsidwenso ntchito pokhapokha m'malo mwa kirimu wowawasa m'madzimadzi ndi maphikidwe chifukwa mawonekedwe ndi kukoma ndi ofanana. Mukhozanso kutulutsa mayo mu maphikidwe a coleslaw. Pomaliza, mungagwiritsire ntchito yogurt yogirika muzophika zomwe zimafuna zonona, monga cookies, scones kapena keke.
Yogurt mu smoothies: Onjezerani mafuta otsika a Greek yog yogurt anu osakaniza a smoothies kuti muwonjezere kulemera, kapangidwe, ndi mapuloteni.
Maphikidwe oyesa kugwiritsa ntchito yogurt ya Greek:
- Buluu Smoothie
- Tzatziki ndi Chomera