Yadda Zabi Mafi Kyakkyawan Yogurt don Lafiyar ku

Wadatacce

• Koyaushe Karanta Label
• Jerin Sinadaran
• Gaskiyar Abinci
• Guji Addara Sugar
• -Ananan-Fat vs Cikakken Fat
• Nemi Al'adun Zamani
• Wanne Nau'in Yafi Kyawu?
• Girkanci, Non-Dairy ko Yogurt na yau da kullun?
• Organic ko A'a?
• Feananan Yogurts don Gwada
• Tsarin Stonyfield
• Dannon All Natural
• Gaba daya Fage Bayyananne
• Lokacin Zabar Yogurt Mai Lafiya, Kadan Ya Fi

Yogurt galibi ana tallata shi azaman lafiyayyen abinci.

Koyaya, sukari da dandano da aka kara wa yogurts da yawa na iya sa su zama kamar kayan abinci na tarko.

A saboda wannan dalili, kewaya hanyar yogurt na shagon kayan masarufin ka na iya zama mai rikitarwa.

Bi wannan jagorar don gano abin da ya kamata ya nema da abin da za a guji yayin siyayya don yogurt mai lafiya.

Koyaushe Karanta Label

Karanta lakabin ya kasance koyaushe ya zama matakinka na farko yayin yanke shawarar abincin da zaka saya.

Wannan saboda karanta lakabin yana da mahimmanci don sanin ainihin abin da ke cikin abincinku.

A waje, yana iya zama kamar duk yogurts iri ɗaya ne. Koyaya, idan kun san abin da yakamata ku nema, lakabin kan kowane yogurt na iya ba da labarin daban.

Jerin Sinadaran

Kodayake duk yogurts sun fara ne da yogurt bayyanannu, galibi suna dauke da nau'ikan karin sinadarai, kamar sukari, dandano na wucin gadi, rini, kwaskwarima da masu adana abubuwa.

Idan zai yiwu, zabi yogurt ba tare da an hada da adadi mai yawa ba. Madadin haka, yi ƙoƙarin zaɓar yogurt tare da fewan abubuwan da aka ƙera.

Ya kamata su haɗa da madara, al'adun ƙwayoyin cuta da ake amfani da su don mayar da madara zuwa yogurt ba wani abu mai yawa ba.

An lissafa abubuwan hadawa da nauyi, don haka guji yogurts wanda ke da sukari wanda aka jera kusa da saman.

Mafi kyau duk da haka, kawai a guji duk yogurts wanda ke da kowane irin ƙara sukari akan jerin abubuwan haɗin.

Za'a iya lissafa sukari a ƙarƙashin wasu sunaye daban-daban, gami da sucrose, babban fructose masarar syrup, ruwan 'ya'yan itace, sukari da kanwa da naman agave.

Gaskiyar Abinci

Gaskiyar abinci mai gina jiki akan lakabin na iya baku wasu tabbatattun bayanai.

An lissafa girman sabis da adadin kuzari a kowane aiki a sama. Bayanan abinci mai gina jiki na iya gaya muku yawan carbi, mai, furotin da sukari a cikin kowane aiki.

Lura cewa za'a iya samun fiye da ɗaya sabis a kowane akwati, ma'ana akwai ƙarin adadin kuzari kuma.

A yanzu haka, lakabin abinci mai gina jiki bai rarrabe karin sukari daga sukari da ke faruwa ba, wanda zai iya zama da wahala a iya faɗin yawan sukarin da aka kara.

Koyaya, jagororin lakabi suna da cewa gram ɗin da aka ƙara sukari a kowane aiki suma za a jera su akan alamun a nan gaba.

Bayanin abinci mai gina jiki zai kuma gaya muku yawan sinadarin calcium da bitamin D kowane aikin yogurt ya kunshi.

Da kyau, yogurt ɗinku zai ƙunshi bitamin D da kuma wani ɓangare mai mahimmanci na bukatun alli na yau da kullun. Za'a lissafa wannan azaman yawan darajar yau da kullun (% DV) akan alamar.

Don ƙarin bayani game da yadda ake karanta alamun abinci, bincika wannan labarin.

Karanta lakabin shine abu na farko da yakamata kayi yayin zabar yogurt. Bayanan abinci mai gina jiki da jerin abubuwan da zasu iya fada muku abubuwa da yawa game da abin da ke cikin yogurt ku.

Guji Addara Sugar

Babban mai laifi wanda ya juya yogurt daga lafiyayyen abinci zuwa mai rashin lafiya an ƙara sukari.

Matsakaicin abincin Amurkawa na ƙara sukari ya karu daga 20 lbs (9 kilogiram) na sukari a kowace shekara a 1850 zuwa sama da lbs 160 (73 kg) a kowace shekara ta farkon 2000s ().

An kiyasta cewa abubuwan sha mai daɗin sukari suna da alhakin kashi 40% na wannan ƙaruwa. Koyaya, abincin da aka sarrafa tare da ƙarin sukari, gami da yogurts mai daɗi, yana taimakawa taimakawa ga shi ().

Cin sukari da yawa na iya zama lahani ga lafiyar jiki. Bincike ya alakanta shi da ci gaban kiba, cututtukan zuciya, rashin kuzari na rayuwa, cutar hanta da kuma buga ciwon sukari na 2, tare da wasu matsaloli (,,).

Kodayake yogurt ya riga ya ƙunshi wasu sukari na halitta a cikin nau'in lactose (madarar madara), amma kamfanonin abinci sukan ƙara yawancin sugars masu yawa don dandano yogurt mai daɗi.

Yogurt na fili yana dauke da kusan giram 10-15 na carbs a kowane kofi (gram 245), amma dandano mai daɗi ko mai daɗi na iya ƙunsar fiye da gram 30 a kowane aiki (4).

Don zaɓar yogurt mai ƙoshin lafiya, zaɓi alamomin tare da ƙaramin sukari a kowane aiki. Wannan yana nufin kadan gwargwadon iko akan gram 10-15 a kowane kofi (gram 245) wanda ya riga ya kasance daga lactose.

Yawanci, zaɓi mafi koshin lafiya a bayyane yake, yogurt mara kyau. Amma idan ba kwa son yogurt bayyananna, akwai wasu abubuwa da zaku iya yi maimakon hakan.

Optionaya daga cikin zaɓi shine a ɗanɗana shi da kanku da sabbin 'ya'yan itacen da kuka fi so.

Hakanan zaka iya yin yogurt iri na chia don yin yogurt mara nauyi. Kuma, a matsayin kari, zaku sami ƙarin furotin, zare da lafiyayyen ƙwayoyi tare da ƙwayoyin chia.

Abu ne mai sauki kamar hada kofi biyu (473 ml) na yogurt tare da cokali 1.5-2 (22-30 ml) na 'ya'yan chia sannan a barshi ya zauna cikin dare a cikin firinji.

Sugarara sukari na iya juya abincin abinci zuwa abinci mara daɗi. Zaɓi yogurt mara kyau lokacin da ya yiwu kuma koyaushe karanta lambar don bincika idan an ƙara sukari.

-Ananan-Fat vs Cikakken Fat

Ana iya yin yogurt daga cikakke, mai ƙarancin mai ko mai mai mai mai mai mai.

Masana kiwon lafiya galibi suna ba da shawarar kayayyakin kiwo mai ƙarancin mai saboda yawancin mutane sun riga sun ci yawancin adadin kuzari fiye da yadda suke buƙata.

A sakamakon haka, yawancin yogurts ana yin su ne daga madara mai mai mai mai mai mai mai mai mai mai.

Koyaya, yogurts din da aka rage mai yawanci yana dauke da mafi yawan sukari, wanda aka kara don rama asarar ɗanɗano daga mai. Don haka idan kun zabi yogurt mara mai mai yawa, ku tabbata ku nemi daya ba tare da an kara masa sikari ba.

Hakanan ana samun yogurt mai cikakken kiba. Kodayake yana dauke da adadin kuzari fiye da yogurt mai mai mai mai yawa, wannan ba lallai bane ya sanya shi ƙaramin zaɓi na lafiya.

A zahiri, ƙwayoyin da aka samo a cikin kayan kiwo mai cikakken mai na iya zama da amfani.

Abubuwan kiwo suna dauke da wasu nau'ikan kayan maye wadanda suke sabanin kayan maye wadanda ake samu a wasu kayan abinci.

Wadannan ƙwayoyin, wato conjugated linoleic acid (CLA), ba a ɗaukarsu masu cutarwa kuma suna iya ma da wasu fa'idodin kiwon lafiya.

Suna iya taimakawa rage kitse na jiki da kumburi, rage haɗarin kamuwa da cututtukan zuciya, inganta kula da sukarin jini da yaƙar ƙwayoyin kansa a cikin tubes na gwaji (,,).

Dukansu ƙananan yogurt mara ƙanshi da mai cike da kitse na iya zama lafiya. Yanke shawara wane nau'in ci ne bisa laákari da tsarin abincinku, abubuwan fifiko na abinci da burin kalori.

Yogurt za'a iya yin sa daga kitse mai mai mai mai mai mai mai mai mai mai mai sosai. Yogurt mai rage-mai mai ƙarancin adadin kuzari idan bashi da ƙarin sukari. Dukansu na iya zama zaɓin lafiya.

Nemi Al'adun Zamani

Ana amfani da kwayoyin cuta masu lafiya don yin yogurt. Suna juya sukarin madara (lactose) zuwa lactic acid, wanda ke sa yogurt ya dandana tsami.

Wadannan kwayoyin kwayar cutar, wadanda ake kira da "al'adun rayuwa" a cikin yogurt, na iya bayar da adadi mai yawa na kiwon lafiya.

Kodayake bincike kan maganin rigakafi har yanzu yana cikin jariri, nazarin yana nuna cewa zasu iya:

• Inganta alamun rashin haƙuri na lactose ().
• Arfafa tsarin rigakafi ().
• Mahimmanci rage alamun rashin ƙarfi ().
• Rage haɗarin cututtukan cututtukan kwayoyin cuta a cikin yara da manya (,).
• Inganta bayyanar cututtukan cututtukan hanji (,).

Sauran nazarin sun gano cewa yogurt na probiotic na iya taimakawa rage ƙwayar cholesterol, nauyin jiki har ma da alamun alamun kumburi ().

Cin yogurt tare da probiotic Bifidobacterium Hakanan an nuna shi don inganta daidaito cikin yara da mata (, 17).

Duk yogurts sun ƙunshi waɗannan al'adun rayuwa da farko, tunda sune abubuwan da ke juyar da madara zuwa yogurt.

Koyaya, kayan kwayar cutar yogurt na iya bambanta sosai dangane da dalilai da yawa, gami da hanyoyin marufi da yanayin ajiya.

Don samun fa'idodi mafi yawa daga yogurt ɗinku, zaɓi ɗaya wanda yake da maganin rigakafi. Abin baƙin cikin shine, babu wata hanya mai sauƙi ta faɗi adadin kowace yogurt da ta ƙunsa.

Youngiyar Yogurt ta offersasa ta ba da hatimin "Rayayyun Al'adu Masu Rayayye" don yogurts wanda ya ƙunshi al'adu miliyan 100 (ƙwayoyin cuta) a kowane gram a lokacin gwaji. Hatimin kamar haka: Tushen Hoto: Fage.

Koyaya, samun hatimin yana da tsada. Yawancin alamomi sun zaɓi su tafi ba tare da shi ba, koda kuwa sun haɗu da al'adun miliyan 100 na cancantar gram.

A hakikanin gaskiya, wani rahoto game da yogurts da aka gwada kansa ya gano cewa yawancin alamomi ba tare da hatimin ba sun ƙunshi sama da al'adun miliyan 100 na gram (18).

Abu mafi mahimmanci shine a guji yogurts waɗanda aka yi maganin zafi, ko manna bayan an ƙara maganin rigakafin. Pasteurization yana kashe ƙwayoyin cuta, wanda dole ne ya kasance rayayye don amfanin ku.

Wannan yana da sauƙin ganowa saboda alamun waɗannan yogurts yakamata a ce “an bi da zafi bayan al'ada” (19).

Abubuwan rigakafi sune ƙwayoyin cuta masu ƙarancin ra'ayi waɗanda ke juya madara zuwa yogurt. Nemi yogurt tare da hatimin "Rayayyun Al'adu Masu Aiki" kuma ku guji yogurt da aka manna bayan samarwa.

Wanne Nau'in Yafi Kyawu?

Akwai nau'ikan yogurt da yawa daban-daban, kuma ga yadda nau'ikan iri daban-daban suke kwatantawa.

Girkanci, Non-Dairy ko Yogurt na yau da kullun?

Yogurt na Girkanci shine babban yanayin yogurt a yanzu. Ya bambanta da yogurt na gargajiya saboda an sha wahala sau da yawa, ana cire wasu daga whey da lactose.

Wannan yana ba da yogurt na Girka kusan ninki biyu na furotin na yogurt na gargajiya da kusan rabin carbs. Babban zaɓi ne azaman cike abun ciye ciye kuma ga waɗanda basa haƙuri da lactose (20).

Koyaya, wannan yana nufin yogurt na Girka shima yawanci yafi girma a cikin adadin kuzari da mai kuma yana ƙunshe da ƙarancin alli fiye da yogurt na gargajiya.

Hakanan yawancin alamun suna cike da ƙara sukari.

Yogurts-free-yogurts, irin su soya ko yogurt na kwakwa, suma sun zama sananne. Saboda sunada tushe, sunada kiba sosai fiye da yogurt ta gargajiya kuma basu da lactose.

Waɗannan su ne zaɓuɓɓuka masu kyau don masu cin ganyayyaki da mutanen da ke da haƙuri na lactose. Koyaya, basu da cikakkun ƙwayoyi da yawa, don haka tabbatar da bincika lakabin don alama tare da ƙarin alli da bitamin D.

Yogurt na Girka, ba kiwo da yogurt na yau da kullun na iya zama zaɓuɓɓukan lafiya, amma babu wanda ya fi sauran lafiya.

Organic ko A'a?

Don ɗaukar hatimin kwayoyin USDA, madara dole ne ta kasance daga shanun da aka ciyar da kwayoyin, abincin da ba GMO ba kuma ba ayi masa maganin rigakafi ko haɓakar girma.

Koyaya, ko abinci mai kyau ko mafi kyau shine ana muhawara sosai, kuma amfani da GMOs da haɓakar haɓakar haɓakar kiwo ya kasance mai rikici sosai.

Abincin abinci mai gina jiki dangane da abinci na yau da kullun yana da rikice-rikice, kodayake akwai alamun banbanci idan yazo da abincin kiwo.

Misali, bincike ya gano cewa madara mai kyau tana da mafi kyawun furodusan acid kuma mafi girma beta-carotene, bitamin E da abun ciki na baƙin ƙarfe fiye da madara na al'ada (21,).

Koyaya, ya kuma bayyana cewa madara mai araha tana ƙasa a cikin ma'adanai selenium da iodine ().

Abin sha’awa, wadannan bambance-bambance galibinsu sun samo asali ne saboda bambancin abincin shanu. Ba lallai bane su dogara da ko ayyukan noman na gargajiya ne ko na al'ada (,).

Gaskiyar ita ce, yana da wuya a faɗi idan kwayar halitta da gaske ta fi ta al'ada idan ya zo ga abinci mai gina jiki da fa'idodin kiwon lafiya.

Yogurt na Girka yana da karin furotin da ƙananan carbi, yayin da yogurt mara kyauta da ke da ƙarancin mai kuma ba lactose. Yogurt na gargajiya na iya zama wadatacce a cikin wasu abubuwan gina jiki, amma ƙasa da wasu.

Feananan Yogurts don Gwada

Duk da cewa wannan jerin ba shi da iyaka, ga wasu nau'ikan yogurt waɗanda ke da zaɓin lafiya.

Tsarin Stonyfield

Stonyfield Organic alama ce mai kyau don zaɓar idan kuna son siyan ƙwayoyi. Duk yogurts dinsu na halitta ne kuma suna da samfuran daban daban da za'a zaba daga ciki.

Suna ba da abinci na ciyawa, yogurt na madara-madara, yogurt na Girka da layin Smooth & Creamy.

Idan kun fi son yogurt mai dandano, gishiri mai ɗanɗano na Girka duk manyan zaɓuɓɓuka ne.

Koyaya, yawancin sauran yogurts masu dandano mai 'ya'yan itace suna dauke da karin sukari.

Dannon All Natural

Dannon's All Natural line of yogurts misali ne mai kyau na yogurt mai lafiya.

Yana da abubuwa biyu kawai: mai-mai mai mai ko mai mai mai mai da pectin, wanda shine mai kaurin halitta. Har ila yau, yana ɗauke da hatimin "Rayayyun Al'adu Masu Aiki".

Abin takaici, wannan yogurt ba shi da bitamin D da aka kara.

Koyaya, ba tare da ƙara sukari ba, giram 8 na furotin a kowane aiki da kashi 30% na bukatun alli na yau da kullun, har yanzu yana da kyau zaɓi.

Sauran yogurts na Dannon, kodayake mashahuri ne, suna ƙunshe da ƙarin ƙarin sukari sabili da haka ba zaɓin yogurt mafi lafiya bane.

Gaba daya Fage Bayyananne

Fage babban zaɓi ne ga waɗanda ke jin daɗin yogurt Girka.

Layin Fage Total Plain na yogurt ya ƙunshi madara da nau'ikan al'adu masu rai. Hakanan ana samun shi a cikin cikakken kiba, iri 2% da 0%.

Koyaya, tunda yogurt ta Girkanci ce, ƙwayoyin calcium sun fi ƙasa da yogurt na yau da kullun, kusan 20% na bukatun ku na yau da kullun. Hakanan baya dauke da karin bitamin D.

Duk da haka, zaɓi ne mai kyau.

Amma, kamar sauran nau'ikan, jingina ga iri iri. Abincin da aka dandano ko aka hada da yogurts ya kunshi yalwar sukari.

Akwai nau'ikan da yawa na yogurt masu kyau don ku gwada. Zaɓi nau'ikan da ke da ƙarami ko babu ƙarin sukari da kuma taƙaitaccen jerin abubuwan haɗin.

Lokacin Zabar Yogurt Mai Lafiya, Kadan Ya Fi

Idan ya koma yogurt, kiyaye shi lafiya yana nufin sauƙaƙa shi.

Yi ƙoƙarin ɗaukar yogurt wanda ba shi da ƙarancin abubuwa kuma ƙaramin sukari ya yiwu. Bayyana da yogurt mara dadi shine mafi kyau.

Baya ga wannan, yawancin zaɓuɓɓuka suna ga fifiko na mutum.

Muddin ka bi waɗannan shawarwarin, za ka iya samun tabbaci cewa yogurt ɗin da ka zaɓa zaɓi ne mai ƙoshin lafiya da gina jiki.