Yogurt: menene, manyan fa'idodi da yadda ake shiryawa

Wadatacce

• Babban fa'idodi
• Abincin gina jiki na yogurt
• Yadda ake cin abinci
• Yadda ake shirya yogurt na gida
• Yokurt kek

Yogurt wani abincin kiwo ne wanda aka shirya shi ta hanyar aikin narkar da madara, wanda kwayoyin cuta ke da alhakin narkar da lactose, wanda shine sikari a halin yanzu a cikin madara, da kuma samar da sinadarin lactic acid, wanda yake tabbatar da yanayin yanayin abincin da dandano na abincin.

Bugu da kari, yogurt shima ana daukar sa a matsayin probiotic saboda yana dauke da kwayoyin cuta na rayuwa, kamar su Bifidobacteria kuma Lactobacillus wanda ke taimakawa wajen inganta lafiyar tsarin narkewar abinci, baya ga wadatattun kayan abinci, galibi sinadarin calcium, wanda ke taimakawa wajen hana cutar sanyin kashi.

Yogurts za'a iya shirya shi a gida ko za'a iya sayan shi a babban kanti. Koyaya, yogurts din da aka samo a cikin babban kanti galibi suna ɗauke da sukari, dyes da sauran abubuwan haɗi waɗanda ƙila ba su da kyau ga lafiyar ku, saboda haka yana da mahimmanci a karanta lakabin abinci mai gina jiki kafin zaɓar samfurin.

Babban fa'idodi

Babban fa'idodin yogurt na kiwon lafiya ya haɗa da:

• Inganta fure na kwayan cuta na hanjil kuma, don haka, taimakawa wajen yaƙar jerin cututtuka irin su cututtukan hanji, cututtukan hanji, maƙarƙashiya, ciki da ƙoshin duodenal, colitis, enteritis, gastritis da dysentery, misali;
• Inganta hanyar wucewa ta hanji, tun lokacin da kwayoyin da ke cikin yogurt suka yi "pre-narkewa" na sunadaran, suna ba da damar narkewar abinci mafi kyau;
• Yaki da kumburin abinci guje wa gas, hangula, kumburi da cututtukan hanji;
• Bayar da alli da phosphorus a jiki, taimakawa hana osteopenia, osteoporosis, bayar da gudummawa wajen dawo da karaya da kula da lafiyar hakora;
• Inganta ƙaruwa cikin ƙwayar tsoka da dawo da ita, saboda yana da wadataccen sunadarai kuma, sabili da haka, ana iya amfani da shi kafin ko bayan aiwatar da ayyukan horar nauyi;
• Inganta ƙwaƙwalwar ajiya, ilmantarwa da aiwatar da hankali, tunda yogurt yana da bitamin na B, wadanda suke da mahimmanci dan kiyaye lafiyar kwakwalwa. Bugu da ƙari, wasu nazarin sun nuna cewa amfani da maganin rigakafi yana taimakawa wajen kiyaye lafiyar hankali;
• Kara kariyar jiki, saboda yana da ma'adanai kamar zinc da selenium, da kuma maganin rigakafi, wanda ke taimakawa wajen daidaitawa da kunna ƙwayoyin ƙwayoyin cuta, rage haɗarin kamuwa da cututtuka kamar mura ko mura.

Kodayake dukkanin yogurts suna da wadataccen mai, wasu nazarin suna da alama suna nuna cewa zasu iya taimakawa inganta lafiyar zuciya, fifita ƙananan cholesterol da taimakawa wajen kula da hawan jini, saboda yana da wadataccen potassium, ma'adinai wanda ke taimakawa shakatawa da jijiyoyin jini da rage tashin hankali.

Abincin gina jiki na yogurt

Tebur mai zuwa yana nuna abubuwan gina jiki na kowane nau'in yogurt:

Yana da mahimmanci a tuna cewa yogurts yana dauke da lactose, don haka mutane da rashin haƙuri mara madara ya kamata su sha yogurt ba tare da lactose ba.

Yadda ake cin abinci

Don mafi kyawun amfani da duk kayan abinci mai gina jiki na wannan abincin, ana bada shawara a sha yogurt na yau da kullun don karin kumallo tare da hatsi da 'ya'yan itatuwa. Granola, cakulan mai duhu-duhu, zuma da jam maras ɗanɗano kuma suna da kyau don bi da yogurt na halitta.

Bugu da kari, ana kuma iya kara shi a cikin bitamin 'ya'yan itace don ci a matsayin abun ciye-ciye.

Yadda ake shirya yogurt na gida

Don yin kyakkyawar ingancin yogurt na gida da ake buƙata:

Sinadaran

• 1 lita na madarar shanu duka
• 1 kofin yogurt na Girka na asali (170 g)
• 1 cokali na sukari
• 1 cokali na madara foda (na zabi)

Yanayin shiri

Tafasa madara a barshi ya dau dumi, a kusan 36º C sai a gauraya shi da yogurt na asali, wanda ya kamata ya kasance a yanayin zafin jiki, sukari da madarar garin. Saka wannan hadin a cikin akwati da aka kulle sosai, sanya shi a cikin kyalle mai tsafta kuma adana shi a cikin rufaffiyar microwave, amma a kashe, kuma a ajiye shi a can na tsawon awanni 6 zuwa 10.

Da zarar an shirya, adana shi a cikin firiji. Yogurt ya kamata ya kasance a shirye lokacin da daidaito ya yi daidai da yogurt na ainihi wanda aka siya akan kasuwa.

Yanayin dumi na microwave zai taimaka wa yaduwar kwayoyin yogurt mai kyau kuma zasu kai ga dukkan madara, suna canza shi zuwa yogurt na halitta. Don haka, tare da ƙaramin kofi na yogurt na halitta yana yiwuwa a yi fiye da lita 1 na yogurt na halitta.

Bai kamata ku sanya yogurt a cikin madara ba yayin da yake da zafi sosai don kada kwayoyin cutar da ke cikin yogurt su mutu, domin su ne suke bayar da daidaito ga yogurt din. Hakanan baya da kyau a kara 'ya'yan itace ko jam kafin yogurt a shirye don kauce wa lalata samuwarta.

Wannan yogurt dole ne a adana shi a cikin firiji lokacin da aka shirya kuma yara za su iya cinye shi, kasancewa zaɓi mafi lafiya fiye da yogurt na masana'antu.

Yokurt kek

Sinadaran:

• 1 gilashin fili yogurt (200 MG);
• Wannan ma'auni daidai yake da kofin yogurt na mai;
• 3 qwai;
• 2 kofuna na alkama gari;
• 1 1/2 kofin sukari;
• 1 teaspoon na vanilla ainihin;
• 1 teaspoon na yisti na Royal;
• 1 (kofi) cokali na soda burodi.

Yanayin shiri:

Beat da qwai, mai da sukari a cikin mahaɗin sannan kuma ƙara gari da yogurt, yana motsa su sosai. Bayan kun gama manna iri ɗaya, sai a ɗora sinadarin vanilla, yisti da soda a haɗa shi da cokali. Gasa a cikin fure ko takardar fata kuma gasa har sai launin ruwan kasa na zinariya.

Kek din yana saurin gasawa idan anyi shi a cikin fulawa, a matsakaicin zafin jiki, tsakanin 160 da 180º.