Yogurt YesiGrike: IiNzuzo Zondlo Kubantu Abasifo Sikashukela
I-yogurt, ngokuqhelekileyo eyenziwe kubisi lweenkomo (nangona kunjalo, namhlanje zikhona iindlela ezininzi), ngumthombo we-carbohydrate egcwele iibhaktheriya ezintle, i-calcium kunye neprotheni. Ukuba unesifo sikashukela, i-yogurt ingaba kukukhetha kokutya okuhlakaniphile; Nangona kunjalo, ukuqhinga kukukwazi ukuba yiyiphi i yogurt ekukhethiweyo kunye nokwehla.
Yintoni Yokujonga Kwi-yogurt
Kwiintlobo ezintle zegour, ufumana ukulinganisela okuhle kweprotheni kunye ne-carbohydrate, kunye ne-calcium kunye neprobiotics enempilo.
Kananjalo awufumani uninzi lweshukela, izongezo, umbala wokutya, okanye amanqatha amaninzi. Ukukhetha i-yogurt ye-fat fat okanye ye-fat-fat non-fatty version ingakunceda ukunciphisa i-calorie yakho yokudla kunye nokugcina amanqatha akho azalisiweyo (uhlobo lweoli ekhulisa i-cholesterol engafanelekanga ye-LDL). Ukongezelela, ekubeni i-yogurt iyimvelaphi ye-carbohydrate, uya kufuna ukukhetha i-yogurt ephantsi kwitshutshi eyongeziweyo njengama-yogurts atshwayo okanye loo yogurts enegranola eyongeziweyo, okanye ezinye izinto ezityebileyo kwiswekile. Ngoko ke, kukuhle ukhethe i-yogurt elula, ephantsi kweoli. Ukuba udinga ukongeza ubumnandi, uphezulu i-yogurt yakho kunye nama-berries okanye iiperesi. Iindidi ezifuthiweyo zingenza i-yogurt yakho ibonakale "isiraphu-y", kwakhona, kwi-fiber ngaphezulu kunye noshukela olungaphantsi.
Yogurt YamaGrike kunye neYogurt rhoqo
I-yogurt yamaGrike yile yogesi ehlala ehleliwe, isusa enye ye-whey kwaye ishiya i-yogurt eninzi eneprotini-rich. I-yogurt yesiGrike ifumaneka ngokulula kwiivenkile zokutya; uyifumane kwicandelo lomgubo.
I-yogurt rhoqo inika i-5 grams yeprotein nge-6-ounce ekhonzayo, ngelixa i-yogurt yeGrike inikezela kuma-gramu angama-20, kuxhomekeke kwitshati. Ngenxa yokuba ineeprotheyini ezininzi, i-yogurt yeGrike ine-1/3 ye-carbohydrate ye yogurt rhoqo. Kwaye, ngenxa yokuba i-lactose iyimvelaphi ye-carbohydrate kwimveliso yobisi, oku kuthetha ukuba abantu abaninzi bafumana i-yogurt yeGrike kulula ukuyigcina kune-yogurt rhoqo.
Ngakolunye uhlangothi, i-yogurt yamaGrike ine-calcium encinane kunegour yogurt, ngoko gcinani engqondweni ukuba uyadla i-yogurt ye-calcium.
Kubantu abanesifo sikashukela, i-plain, i-fat-fat, okanye i-yogurt ye-Greek yogqirha engeyona enqabileyo yidlo ekhethekileyo kunye nokukhethwa kwe-snack ngenxa ye-carbohydrates ephantsi kunye nomxholo weprotheni ephezulu. Gwema ezo ntlobo zamaGrike ze-yogurt ezongeze i-syrups, iziqhamo ezilondolozayo, kunye ne-sweeteners kwicala.
Indlela Yokufumana I-yogurt Kwi-Diabetes Yakho-Isicwangciso Sokutya Somhlobo
I-yogurt isidlo sakusihlwa: Ukulungiselela isidlo sakusasa esikhulu, sokuzalisa kunye nesondlo, jama ii-ounces ezi-6 ukuya kwe-8 ze-fat-fat fat-fat yogurt ezigqityiweyo zineziqhamo eziqhelekileyo okanye ezinqabileyo zonyaka (ezifana namajikijolo, iiperesi ezicocwe, ii-apula, kunye ne-aples). kwaye uphakamise ngamantongomane e-tablespoon e-1, njengama-alimondi atyunjiweyo, iprotheni eyongezelelweyo kunye namafutha enempilo. Ukuba uthanda, yongeza i -sweetener free-sugar , isinamoni okanye i-vanilla powder yokunambitheka.
Ngokwesiko, i-yogurt yesiGrike ifuthekisiwe ngobusi, into eneshukela elula edibanisayo i-calories kunye ne-spike yakho yegazi. Kodwa, ukuba unako ukusindisa i-carbohydrates, ngoko unokuzama i-teaspoon yobusi kunomdla wokungena ushukela. Nangona kunjalo, ingcamango engcono kubantu abanesifo sikashukela, isicwangciso sabo sokutya sidinga ukuba i-carbohydrate engaphezulu iyakunamathela kwi-sweeteners engenashukela kwaye mhlawumbi ukongeza esinye isiqhamo okanye isiqwenga sesonka esilungileyo kunokuba iswekile elula efunyenwe ngobusi .
Iintlobo kunye neengqolowa ezipheleleyo zinefayibhile kunye neeprotheyini eziya kwandisa ukondla kunye nokunceda ukuba uzalise ngokupheleleyo. Ukongeza ukwenziwa kweziqhamo kunye ne-sweetener free-sugar, i-yogurt yakho equle ukutya kwasekuseni iya kuba malunga ne-24 gram ye-carbohydrate. Ngeenkonzo ezongezelelweyo zeziqhamo okanye inqanawa epheleleyo yezonko, isidlo sasinokuba ne-40 grams ye-carbohydrate.
I-yogurt idipsi: I-yogurt ephantsi okanye engekho i-yogurt yegrike ingasetyenziselwa ngokukhethekileyo endaweni ye-ukhilimu omuncu kwi-dips and recipes ukususela kwinto yokucoca kunye ne-flavour ifana nayo. Unako ukuphinda usebenzise ezinye i-mayo kwiikholeji ze-coleslaw. Ekugqibeleni, ungasebenzisa i-yogurt yamaGrike kwizinto ezibhakiweyo ezibiza ukhilimu omuncu, njengama cookies, scones okanye ikhekhe.
I-yogurt kwi-smoothies: Yongeza i-yogurt e-fat-fat fat-fat to smoothies yakho yokongeza ubungakanani, ukubunjwa kunye neprotheni.
Ukupheka ukuzama ukusebenzisa i-yogurt yogric:
- Blueberry Smoothie
- Tzatziki kunye neMint