Waɗannan fa'idodin Kiwon Lafiya na Yogurt sun Tabbatar da Gidan Gidan Abinci mai gina jiki

Wadatacce

• Nau'in Yogurt
• Amfanin Yogurt
• Yana Inganta Lafiyar Gut
• Yana goyan bayan Rage nauyi
• Yana ba da Muhimman bitamin da abubuwan gina jiki
• Yana inganta farfadowa
• Yana Karfafa Kashi
• Yana Hana Hawan Jini
• Yana Kara Siffar Rigakafi
• Taimaka Kula da Murmushi Mai Lafiya
• Yana Inganta Gamsuwa
• Bita don

Kuna iya kallon kwano na yogurt na safiya a matsayin abin hawa don granola da berries - amma yana da yawa ga jikin ku fiye da haka. Kuma yayin da takamaiman jerin fa'idodin yogurt na iya bambanta dan kadan dangane da nau'in (misali Girkanci yana son samun ƙarin furotin fiye da, a ce, nau'in madarar almond), kayan santsi gabaɗaya an san su da kasancewa gidan abinci mai gina jiki.

Ci gaba da karantawa don ƙarin koyo game da fa'idodin kiwon lafiyar yoghurt mai ban mamaki wanda zai amsa tambayar, "shin yogurt lafiya?" sau ɗaya kuma gaba ɗaya-kuma ta yin hakan, ku sa ku so ku ci wannan maganin da ke kunshe da probiotic kowace safiya, rana, da dare.

Nau'in Yogurt

FYI, akwai, kamar, ton na nau'in yogurt daban-daban. Duk da yake dukkansu suna da fa'idodin abinci daban -daban, akwai muhimmiyar jagora da za a bi idan ana siyan yogurt mai ƙoshin lafiya: Nemo samfuran da ke da siffa kaɗan ko kaɗan na sukari da aka ƙara, tunda cin sukari da yawa na iya ba da gudummawa ga matsalolin lafiya kamar kiba, nau'in ciwon sukari na 2, da cututtukan zuciya, bisa ga Cibiyar Kula da Cututtuka da Cututtuka. Mabudin kalma anan? "An ƙara." Milk yana da ciwon sukari da ake kira lactose, don haka ba za ku sami yogurts tare da shi ba sifili grams na sukari gaba ɗaya.

Na gargajiya. Lokacin da kuka ji kalmar "yogurt," rashin daidaituwa kuna tunanin wannan mummunan yaron, wanda kawai madarar saniya ce, a cewar Jami'ar Jihar Washington. ICYDK, yoghurt yana samuwa lokacin da ƙwayoyin cuta suka haxa lactose cikin lactic acid, suna haifar da ɗanɗanon ɗanɗano mai tsami na yoghurt. Dangane da nau'in madarar da aka yi amfani da ita, wannan zaɓin galibi ana samunsa azaman mai-ragewa ko rage-mai (daga madarar kashi 2), mara-kitse (daga madarar madara), ko mai-duka (daga madarar madara).

Girkanci. Lokacin da yogurt na yau da kullum yana damuwa don cire furotin na whey (ruwan da ya rage bayan tsari na curdling), an bar ku tare da yogurt Girkanci - mai kauri, mai kirim, mafi yawan furotin-cushe iri-iri. Kuma, godiya ga damuwa, shi ma ba shi da lactose (sukari), a cewar Harvard TH. Makarantar Kiwon Lafiyar Jama'a ta CHan. Misali, Yogurt Girki Mai Kyau Mai Kyau Biyu (Saya Shi, $2, target.com) yana da ban sha'awa gram 12 na furotin kowane hidima. (Dubi ƙarin: Jagoran-goyan bayan Kwararru ga Mai-Fat vs. Nonfat Girkanci Yogurt)

Skyr. Har ila yau, sakamakon wani tsari na damuwa, wannan yogurt na Icelandic shine mafi mahimmanci a cikin daidaito na duk zaɓuɓɓukan da ke kan ɗakunan manyan kantuna - wanda ke da ma'ana, saboda yana da cuku mai laushi. (Ee, gaske!) Hakanan yana matsayi na 1 cikin sharuddan furotin, tare da zaɓaɓɓu irin su siggi's Strained Nonfat Vanilla Yogurt (Saya It, $2, target.com) yana alfahari `gram 16 na furotin a cikin akwati na gram 150.

Ostiraliya. Kodayake ba ta da tushe, yogurt na Australiya har yanzu yana alfahari da daidaitaccen kauri - wanda ya fi yogurt na gargajiya kyau amma bai yi kama da na Girka ko Skyr ba. Don cimma wannan rubutun, wasu samfura kamar Noosa (Sayi Shi, $ 3, target.com) suna amfani da madarar madara yayin da wasu kamar Wallaby (Sayi Shi, $ 8, freshdirect.com) suna ɗaukar tsarin girki a hankali. A ƙarshen rana, duk da haka, duka zaɓuɓɓukan suna ba da yalwar furotin.

Kefir. Bacteria da yisti tawagar har zuwa ferment madara da kuma, bi da bi, haifar da kefir, wanda shi ne wani ruwa-y, abin sha irin yogurt cewa - saboda biyu microorganisms - an dauke mafi bambancin tushen probiotics fiye da sauran yogurts. Ɗauka, alal misali, Lifeway Lowfat Milk Plain Kefir (Saya Shi, $8, walmart.com): Kwalba yana alfahari 12 (!!) al'adun probiotic masu rai da aiki. (Don kwatantawa, kwantena na Chobani Plain Greek Yogurt (Sayi shi, $ 5, walmart.com) yana da biyar kawai.)

Marasa kiwo ko vegan. Yayin da salon cin abinci na tushen shuka ke ci gaba da yaɗuwa, da alama akwai adadin zaɓuɓɓukan da ba su da kiwo a cikin ɓangaren yogurt. Kuma yayin da bayanin abubuwan gina jiki ya bambanta dangane da takamaiman iri da nau'in da kuka siya- madarar kwakwa, madarar almond, waken soya, madarar oat, cashew, jerin sun ci gaba- za ku tabbatar da samun wadatattun kayan abinci masu amfani da kayan abinci probiotics na sada zumunci tare da kowane cokali. (Dubi kuma: Mafi Kyawun Yogurt da Zaku Iya Siyarwa a Shagon Kayan miya)

Amfanin Yogurt

Yana Inganta Lafiyar Gut

Kalmomin "al'adu masu rai da aiki" a cikin akwati na nufin yogurt ɗin ku yana da probiotics, kwari masu fa'ida waɗanda ke zaune a cikin narkewar abinci kuma suna taimakawa taron jama'a masu cutarwa da ke haifar da cututtukan hanji. (Kasuwancin ƙananan kamfanoni ne kawai ke sanya yogurt ta hanyar tsarin bayan pasteurization wanda ke kashe duk kwayoyin cuta.) Amma yawancin nau'o'in yanzu suna dauke da nau'i na musamman na probiotics da ake nufi don taimakawa wajen daidaita tsarin narkewa ko ƙarfafa tsarin rigakafi. Binciken akan su bai cika ba, duk da haka. "Idan kuna fama da wata matsalar lafiya, kamar kumburin ciki ko gudawa, yana da kyau ku gwada ɗayan waɗannan samfuran na makwanni biyu don ganin ko yana taimakawa," in ji Dawn Jackson Blatner, R.D., marubucin Abinci Mai Sauƙi. In ba haka ba, adana dollarsan daloli kuma ku tsaya kan samfuran al'ada. (Mai dangantaka: Fa'idodin Halayen 5 na Probiotics-da Yadda Yakamata Ku Daukesu)

Yana goyan bayan Rage nauyi

Ku ci yogurt 18 na rana a rana kuma kuna iya kasancewa kan hanya don cimma burin ku - wato, aƙalla, bisa ga bincike. Mutanen da suka ci da yawa - tare da rage yawan adadin kuzari - sun rasa kashi 22 cikin 100 mafi nauyi da kashi 81 cikin dari fiye da kitsen ciki fiye da masu cin abinci waɗanda suka tsallake abincin, a cewar wani bincike daga Jami'ar Tennessee, Knoxville. Sun kuma riƙe kashi ɗaya bisa uku mafi yawan ƙwayar tsoka, wanda zai iya taimaka muku kula da asarar nauyi. "Fat a kusa da kugu yana samar da cortisol na hormone, wanda ke gaya wa jikin ku ya ƙara tara mai ciki," in ji farfesa abinci mai gina jiki kuma marubucin binciken Michael Zemel, Ph.D. Wannan fa'idar yoghurt yana yiwuwa saboda galibi a cikin ɓangaren sinadarin calcium wanda ke siginar ƙwayoyin kitse don fitar da ƙarancin cortisol, yana sauƙaƙa muku cimma burin ku.

Yana ba da Muhimman bitamin da abubuwan gina jiki

Ɗaya daga cikin abinci shine tushen mahimmanci na potassium, phosphorous, riboflavin, iodine, zinc, da bitamin B5 (pantothenic acid). Yogurt kuma ya ƙunshi B12, wanda ke kula da jajayen ƙwayoyin jini kuma yana taimakawa ci gaba da tsarin jijiyoyin ku. Jackie Newgent, R.D., marubucin Babban Green Cookbook. Cin karin yogurt na iya taimakawa wajen rufe gibin abinci: Abincin 8-ounce yana ƙunshe da microgram 1.4 na bitamin, kusan kashi 60 na abin da manyan mata ke buƙata yau da kullun (micrograms 2.4, a cewar Cibiyar Kula da Lafiya ta Ƙasa.)

Yana inganta farfadowa

Tare da daidaitaccen rabo na furotin zuwa carbohydrates, yogurt, musamman maɗaukakin yogurt na Girkanci, yana yin kyakkyawan abun ciye-ciye bayan zaman zufa. "Mafi kyawun lokacin ɗaukar kwantena shine a cikin mintuna 60 na motsa jiki," in ji Keri Gans, RD, masanin abinci mai gina jiki a cikin New York City. Sunadaran suna ba da amino acid ɗin da tsokoki ke buƙatar gyara kansu, in ji Gans, kuma carbohydrates suna maye gurbin ma'adinan makamashi na tsokoki, waɗanda ke raguwa bayan motsa jiki mai wahala. Don ƙarin haɓakawa mafi girma don shiga wannan fa'idar yogurt, ji daɗinsa tare da kwalban ruwa: Sunadaran da ke cikin yoghurt shima yana iya taimakawa wajen ƙara yawan ruwan da hanji ke sha, yana haɓaka hydration. (Mai dangantaka: Mafi kyawun Abincin da za ku ci Kafin da Bayan Aikinku)

Yana Karfafa Kashi

Tun da a zahiri ya ƙunshi calcium mai haɓaka kashi, za ku yi tunanin fa'idodin kiwon lafiyar yogurt da adadin bitamin D zai zama iri ɗaya ko da wane yogurt kuka ɗauka. Eh, ba yawa. Newgent ya ce "Matakan na iya bambanta da yawa daga iri zuwa iri, don haka da gaske kuna buƙatar bincika alamar," in ji Newgent. Nawa ne a cikin akwati ya dogara da sarrafawa.Misali, yogurt na 'ya'yan itace yana da karancin alli fiye da na fili saboda sukari da' ya'yan itace suna ɗaukar sarari mai daraja a cikin akwati. "Vitamin D ba a cikin yogurt bane, amma saboda yana taimakawa haɓaka shaye -shayen alli, yawancin kamfanoni suna ƙara shi," in ji Newgent. Nemi wata alama irin su Stonyfield Farms Fat-Free Smooth and Creamy (Saya It, $4, freshdirect.com), wanda ya ƙunshi aƙalla kashi 20 na ƙimar ku na yau da kullun don abubuwan gina jiki guda biyu. (Mai dangantaka: Vitamin D na iya inganta aikin wasan ku)

Yana Hana Hawan Jini

Yawancin manya suna cinye fiye da 3,400 miligrams na sodium a rana - fiye da shawarar miligram 2,300 kamar yadda aka tsara ta. Jagoran Abincin Abinci ga Amurkawa, a cewar Cibiyoyin Kula da Cututtuka da Cututtuka. Potassium a cikin yogurt, duk da haka, yana kama, kamar yadda mai gina jiki na iya taimakawa fitar da wasu sinadarin sodium daga jikin ku. A gaskiya, manya a cikin binciken a cikin Jaridar Amirka ta Abincin Abinci wadanda suka ci kiwo mafi karancin mai (sau biyu ko fiye a kullum) sun kasance kashi 54 cikin dari kasa da yiwuwar kamuwa da cutar hawan jini fiye da wadanda suka ci kadan.

Yana Kara Siffar Rigakafi

Yaya game da wannan don fa'idar lafiyar yogurt mai ban mamaki: Tona cikin oza 4 a kowace rana kuma za ku iya samun kan ku cikin rashin walwala a cikin watanni masu zuwa, a cewar wani bincike a Jami'ar Vienna. Matan da ke cin wannan adadin suna da ƙarfi da ƙarfi da ƙwayoyin T, waɗanda ke yaƙi da cututtuka da kamuwa da cuta, fiye da yadda suke yi kafin su fara cinyewa. "Kwayayen ƙwayoyin cuta a cikin yogurt suna taimakawa aika sigina zuwa sel masu haɓaka rigakafi a cikin jikin ku don ƙarfafawa da yaƙar kwari masu cutarwa," in ji marubucin binciken jagora Alexa Meyer, Ph.D., mai binciken abinci mai gina jiki a jami'a. Masu fama da rashin lafiyar, waɗanda galibi suna da ƙananan ƙwayoyin sel na T, na iya samun sauƙi ta ƙara yogurt a cikin abincin su. A cikin binciken da aka yi Jaridar Abinci, mutanen da suka ci oza 7 a rana suna da ƙarancin bayyanar cututtuka fiye da waɗanda ba su zabi ko ɗaya ba.

Taimaka Kula da Murmushi Mai Lafiya

Duk da abun cikin sukari, yogurt baya haifar da ramuka. A lokacin da masana kimiyya a jami'ar Marmara da ke Turkiyya suka gwada karancin mai, haske, da dandanon 'ya'yan itace, sun gano cewa babu daya daga cikinsu da ya kawar da enamel din hakori, babban dalilin rubewa. Lactic acid wani fa'ida ne na yogurt - da alama yana ba da kariya ga haƙoran ku. Mutanen da ke cin aƙalla oza 2 a rana suna da haɗarin kasha 60 cikin ɗari na kamuwa da cutar ƙanjamau fiye da waɗanda suka tsallake shi, a cewar binciken. (Masu Alaka: Shin Cavities suna Yaɗuwa Ta hanyar sumbata?)

Yana Inganta Gamsuwa

Wataƙila kun riga kun sani game da wannan fa'idar lafiyar yogurt: Yogurt na iya zama kyakkyawan tushen furotin. Amma a fili, "daya iri na iya ƙunsar fiye da ninki biyu na furotin wani," in ji Blatner. Girkan yogurt na Girka, wanda ke da wahala don yin kauri, yana da gram 20 na furotin kowace kwantena; yogurt na gargajiya na iya zama kaɗan kamar gram 5. Idan kuna cin shi don furotin, nemi samfuran da ke ba da aƙalla gram 8 zuwa 10 a kowace hidima.

Kuma duk wannan furotin babban fa'ida ne na yogurt ta yadda yake taimaka wa tsokar tsokar ku - kuma a cikin tasirin sa akan rage wahalar yunwa, ya sami binciken da aka buga a mujallar Ci abinci. Mahalarta binciken sun ci abincin yogurt na Girka tare da adadin furotin daban -daban sa'o'i uku bayan cin abincin rana na kwana uku kai tsaye. Ƙungiyar da ta ci yogurt tare da mafi girman adadin furotin (gram 24 a kowace hidima) sun ba da rahoton jin dadi kuma ba su ji yunwa isa ga abincin dare ba sai kusan sa'a daya bayan kungiyar da suka ci yogurt mai ƙananan furotin.

Bita don