Shin Yogurt (ko Abincin Yogurt) Asarar Weight Loss?

Wadatacce

• An bayyana abubuwan cin abinci yogurt biyu
• Hasken Yoplait Sati Biyu Tune Up
• Abincin Yogurt
• Ka'idoji game da yogurt da asarar nauyi
• Da'awar alli
• Da'awar furotin
• Da'awar rigakafi
• Shin yogurt tana da tasiri don ragin nauyi?
• Yoara yogurt zuwa abincinku
• Sauya wasu abinci tare da yogurt
• Downarancin haɗarin yogurt don asarar nauyi
• Hanyoyi masu lafiya don hada karin yogurt a cikin abincinku
• Layin kasa

Yogurt wani kayan kiwo ne wanda aka ji daɗin shi a duniya azaman ɗan karin kumallo mai ɗanɗano ko abun ciye ciye.

Bugu da ƙari, yana haɗuwa da lafiyar ƙashi da fa'idodin narkewa. Wasu mutane ma suna da'awar cewa tana tallafawa rage nauyi (,).

A zahiri, cibiyoyin abinci da yawa suna kusa da yogurt kawai, suna tabbatar da cewa mabuɗin ne don taimaka maka zubar da nauyi. Duk da haka, zaku iya mamakin yadda waɗannan da'awar suka tsaya kan binciken kimiyya.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da takamaiman abincin yogurt kuma ko wannan sanannen samfurin kiwo yana taimaka muku rage nauyi.

An bayyana abubuwan cin abinci yogurt biyu

Abubuwan abinci da yawa suna ƙunshe da yogurt a matsayin maɓalli mai mahimmanci, nace cewa wannan abincin yana taimaka muku rage nauyi da sauri.

Wannan ɓangaren yana nazarin biyu daga waɗannan abincin don sanin ko sun dogara ne akan kimiyyar sauti.

Hasken Yoplait Sati Biyu Tune Up

Suchaya daga cikin irin waɗannan abincin, wanda 'yar fim Jeannie Mai ta gabatar, an san ta da Abincin Yoplait Yogurt ko Yoplait Light Makon Biyu Tune Up. Duk da yake Yoplait baya gudana a Sati Biyu na Tune, wannan sanannen abincin yogurt ɗin ya yi iƙirarin taimakawa mutane su rasa fam 2-5 (1-2.5 kg) sama da kwanaki 14.

Wannan abincin ya kasance kuna cin yogurt akalla sau biyu a rana. Dokokinsa sun haɗa da takamaiman umarnin abinci da ciye-ciye:

• Karin kumallo da abincin rana: 1 ganga na Yoplait Lite Yogurt, kofi 1 (kimanin gram 90) na hatsi, da 'ya'yan itace guda 1
• Abincin dare: 6 oce (kimanin gram 170) na furotin mara nauyi, kofuna 2 (kimanin gram 350) na kayan lambu, da ƙaramin kitse, kamar su salad ko salad
• Abun ciye-ciye: Kofi 1 (kimanin gram 175) na ɗanye ko 1/2 kofin (kimanin gram 78) na dafaffun kayan lambu, da kuma cin abinci sau 3 na kiwo mara ƙosu a cikin yini

Abincin ya rage yawan adadin kalori zuwa adadin kuzari 1,200 kawai a kowace rana kuma ya ba da shawarar cewa ku kara ayyukan ku ta hanyar tafiya minti 30-40 a kowace rana. Tare, waɗannan abubuwan suna haifar da karancin kalori, wanda zai iya taimaka muku rage nauyi (,).

Wasu masu goyon bayan abincin sun ci gaba da cewa mayar da hankali kan yogurt mara kyauta yana da fa'ida, suna da'awar cewa kitse a cikin sauran yogurts yana tayar da samar da jikin ku na kwayar cutar damuwa ta cortisol. Ana tsammanin wannan haɓaka don haɓaka matakan damuwa da yunwa.

Yayinda bincike ya danganta matakan cortisol mafi girma zuwa ƙimar ci da haɗarin kiba, kitse mai cin abinci ba a ɗaure shi da gagarumin ƙaruwa a matakan cortisol ba (, 6,).

A zahiri, yogurts-free fat kamar Yoplait Light yawanci ya fi girma cikin sukari, wanda aka nuna don ɗaga matakan cortisol da yunwa. Bugu da ƙari, karatun yana haɗuwa da cikakken kayan kiwo tare da rage haɗarin kiba (,,).

Studyaya daga cikin binciken ya ba mata 104 ko dai Yoplait Sati Biyu Tune Up ko kuma daidaitaccen abincin 1,500- ko 1,700-kalori. Bayan makonni 2 na farko, waɗanda ke cikin ƙungiyar yogurt sun sami adadin kuzari na yau da kullun zuwa 1,500 ko 1,700 na makonni 10 (11).

Kodayake mata a cikin ƙungiyar Yoplait sun yi asarar kusan fam 11 (5 kilogiram) a tsawon lokacin nazarin na makonni 12, babu wani bambanci mai mahimmancin rashi nauyi tsakanin ƙungiyoyin biyu (11).

Waɗannan sakamakon suna ba da shawarar cewa asarar nauyi daga Yoplait Sati Biyu Tune Up sakamakon yanke kuzari ne - ba cin yogurt ba.

Har ila yau, ya kamata a lura cewa Janar Mills, wanda ke da Yoplait, ya ba da kuɗin karatun karatun.

Abincin Yogurt

Masana ilimin abinci mai gina jiki Ana Luque ta inganta tsarin cin abinci da ake kira Yogurt Diet a cikin littafinta mai wannan sunan, wanda ya ce yogurt shine sirrin rage kiba da tallafawa lafiyar gaba daya.

Musamman, ta bayyana cewa maganin rigakafi a cikin yogurt yana taimakawa wajen magance kiba, rashin haƙuri a cikin lactose, matsalolin narkewar abinci, haɓakar acid, cututtukan hanji (IBS), rashin lafiyar jiki, ciwon sukari, cututtukan ɗan adam, cututtukan yisti, saurin motsa jiki, da ulcers.

Littafin kuma ya haɗa da abinci mai tsafta na mako 5 wanda ya haɗa da cin abinci da yawa na yogurt kowace rana.

Duk da yake marubuciyar ta tabbatar da cewa wannan abincin ya taimaka mata wajen shawo kan al'amuran narkewar abinci da rashin haƙuri na lactose, a halin yanzu babu wata hujja da za ta tallafawa tasirin tsarin abincin ta.

Duk abincin yogurt na Yoplait da Ana Luque sun dogara ne akan ra'ayin cewa yogurt yana inganta ƙimar nauyi. Koyaya, babu wani abincin da aka yi nazari akan ingancinsa ko na dogon lokaci, kuma abincin Yoplait, musamman, yana cike da ƙarin sukari.

Ka'idoji game da yogurt da asarar nauyi

Ra'ayoyi da yawa suna ba da shawarar cewa yogurt yana tallafawa asarar nauyi saboda abubuwan gina jiki da yawa.

Da'awar alli

Yogurt na madara shine mafi kyawun tushen alli, tare da kofi 1 (gram 245) wanda ke samar da kusan 23% na Darajar Daily (DV) ().

Calcium wani muhimmin ma'adinai ne mai mahimmanci ga lafiyar ƙashi. Hakanan an yi nazarinsa saboda tasirinsa na rashin nauyi (,).

Karatun-gwajin da aka gwada ya nuna cewa mafi girman matakan jini na alli na iya rage ci gaban kwayar mai. Hakanan, nazarin dabba yana danganta kayan abinci mai gina jiki zuwa raguwa mai yawa cikin nauyin jiki da mai mai ().

Koyaya, tasirin kalsiyam akan raunin nauyi a cikin mutane ya haɗu.

Nazarin a cikin mutane 4,733 sun haɗu da abubuwan da ke dauke da alli tare da rage ƙarancin nauyi a kan lokaci a cikin yara, matasa, manya, mata masu zuwa, da manya da ke da ƙoshin lafiya na jiki (BMI) ().

Koyaya, effectaukacin tasirin abubuwan kari basu da yawa. A matsakaita, waɗanda ke shan alli sun sami fam 2.2 (kilogiram 1) ƙasa da waɗanda ba sa shan abubuwan haɗin ().

Wasu studiesan nazarin sun ba da shawarar cewa abinci mai gina jiki ko calciumarin alli na iya taimakawa nauyi da asarar mai a cikin yara, matan da suka wuce maza da mata da kiba, da kuma maza masu irin ciwon sukari na 2 (16,,).

Duk da haka, wasu karatun da yawa ba su nuna wata alaƙa mai mahimmanci tsakanin haɓaka yawan ƙwayar alli da ƙimar nauyi (,,,,).

Kamar wannan, ana buƙatar ƙarin bincike kan abubuwan yogurt na alli.

Da'awar furotin

Kayan furotin na Yogurt na iya taimakawa asarar nauyi ta hanyoyi daban-daban. Wadannan sun hada da:

• Daidaita hormones na yunwa. An samo babban haɓakar furotin don haɓaka matakan da yawa na rage ƙwayoyin cuta. Hakanan yana rage matakan hormone na yunwa ghrelin (,,).
• Yin amfani da ku. Babban abincin mai gina jiki na iya haɓaka haɓakar ku, yana taimaka muku ƙona yawan adadin kuzari a cikin yini (,).
• Ci gaba da jin ka cike. Beenara yawan abincin ku na furotin an nuna shi don haɓaka jin daɗi da gamsuwa. Sabili da haka, babban abincin furotin na iya ƙarfafa ku da yawan ƙwayoyin kuzari kaɗan a cikin yini (,).
• Taimakawa kiyaye tsoka yayin asarar nauyi. Tare da rage adadin kalori, yawan cin abinci mai gina jiki na iya taimakawa adreshin ƙwayar tsoka yayin inganta ƙimar mai, musamman idan aka haɗu da motsa jiki mai ƙarfi (,,).

Kofi ɗaya (gram 245) na yogurt yana alfahari ko'ina daga gram 8 na furotin a yogurt na yau da kullun zuwa gram 22 a yogurt na Girka (,).

Koyaya, wannan kayan kiwo bashi da banbanci a cikin abubuwan furotin. Abinci kamar nama mai taushi, kaji, kifi, kwai, wake, da waken soya suma ingantattun hanyoyin sunadarai ne ().

Da'awar rigakafi

Yogurt kyakkyawan tushe ne na maganin rigakafi, waxanda suke da amfani da kwayoyin cuta wadanda ke tallafawa lafiyar hanji (,).

Duk da yake bincike yana da iyaka, karatun farko ya nuna cewa maganin rigakafi - musamman wadanda ke dauke da su Lactobacillus kwayoyin cuta, wanda yake gama-gari a cikin yogurt - na iya taimaka muku rage nauyi da kitse na ciki (,, 39).

Wani bincike na kwanaki 43 a cikin manya masu kiba 28 ya gano cewa cin oza 3.5 (gram 100) na yogurt tare Lactobacillusamylovorus kowace rana yana haifar da raguwa mai yawa a cikin kitsen jiki fiye da yogurt ba tare da maganin rigakafi ba (39).

Duk da yake waɗannan sakamakon suna da alamar, ana buƙatar ƙarin bincike.

Yogurt shine kyakkyawan tushen alli, furotin, da kuma maganin rigakafi. Yayinda ƙarin karatu akan alli da ƙwayoyin rigakafi suka zama dole, haɓakar sunadarin na iya tallafawa asarar nauyi.

Shin yogurt tana da tasiri don ragin nauyi?

Abubuwan da ke gina jiki a gefe, zaku iya mamakin abin da bincike ya nuna game da yogurt da asarar nauyi. Hakanan, hanyoyi daban-daban na haɗa shi a cikin abincinku na iya canza yadda yake shafar nauyinku.

Yoara yogurt zuwa abincinku

A cikin nazarin shekara 2 a cikin manya 8,516, waɗanda suka ci fiye da sau 7 na yogurt a mako ɗaya ba su da nauyin kiba ko kiba fiye da mutanen da suka ci 2 ko kuma suka rage abinci a mako ().

Hakanan, binciken da aka yi a cikin mutane 3,440 ya gano cewa waɗanda suka ci aƙalla sau 3 na yogurt a kowane mako sun sami ƙarancin nauyi kuma suna da ƙananan canje-canje a kewayen kugu fiye da waɗanda suka ci ƙasa da abinci 1 a mako ().

Yayin da yake da ban sha'awa, waɗannan karatun na kallo ne kuma ba za su iya tabbatar da dalilin da sakamako ba.

A cikin bita na gwaji guda shida da aka samu - sarrafa zinari na binciken kimiyya - bincike daya ne kawai ya yanke hukuncin cewa yogurt na da tasiri sosai kan ragin nauyi (,).

Saboda haka, yayin da waɗanda ke shan yogurt a kai a kai na iya zama da wuya su yi kiba ko kiba, bincike ba a halin yanzu ya nuna cewa ƙara shi kawai a cikin abincinku yana taimakawa asarar nauyi.

Sauya wasu abinci tare da yogurt

Abin sha'awa, maye gurbin mai mai ƙaran, ƙananan abincin furotin tare da yogurt na iya haɓaka ƙimar nauyi.

Studyaya daga cikin binciken ya ba mata 20 masu lafiya ko dai adadin kuzari 160 (oci 6 ko gram 159) na yogurt a matsayin abun ciye-ciye na rana ko kuma adadin adadin kuzari masu yawa daga masu fasa kwaurin mai da cakulan ().

Lokacin cin yogurt, matan sun ba da rahoton jin cikakken abu na dogon lokaci. Bugu da ƙari, sun cinye adadin ƙananan adadin kuzari 100 a abincin dare ().

Sabili da haka, maye gurbin sauran abinci na ciye-ciye da yogurt na iya taimaka muku sarrafa ƙoshin abincinku da cin ƙananan adadin kuzari.

Duk da yake cin yogurt a kai a kai yana da alaƙa da rage haɗarin nauyi da kiba, ba a sani ba ko ƙara shi kawai a cikin abincinku yana taimakawa asarar nauyi. Wannan ya ce, maye gurbin ƙananan furotin, babban abincin abincin kalori tare da yogurt na iya taimakawa.

Downarancin haɗarin yogurt don asarar nauyi

Kodayake yogurt na iya zama ɓangare na abinci mai gina jiki, ba duk samfuran ke da lafiya ba.

A hakikanin gaskiya, yawancin yogurts suna dauke da adadin sukarin da aka kara, musamman maras kitse da kuma nau'ikan dandano mai mai mai.

Abincin da ke cikin karin sugars yana da alaƙa da haɗarin kiba da karɓar nauyi, da yanayi kamar cututtukan zuciya da kuma buga ciwon sukari na 2 (,,,).

Don haka, yakamata ku karanta lakabin akan yogurt kafin siyan shi. Yogurts na fili da mara dadi sun fi kyau, saboda ba su da karin sugars.

Kamar yadda yawancin yogurts suna da yawa a cikin ƙara sugars, yana da mahimmanci a karanta alamun kuma zaɓi don iri-iri mara kyau ko marasa laushi.

Hanyoyi masu lafiya don hada karin yogurt a cikin abincinku

Yogurt na iya samar da wadataccen abinci mai gina jiki da abinci mai yawa. Anan akwai wasu hanyoyi masu kyau don haɗa shi cikin aikinku na yau da kullun:

• Itara shi da 'ya'yan itace, kwayoyi, da tsaba don daidaitaccen karin kumallo ko cike abun ciye-ciye.
• Itara shi zuwa santsi.
• Sanya shi cikin hatsi na dare.
• Babban oatmeal mai zafi, furotin na furotin, ko waffles duka na hatsi tare da dolg na yogurt.
• Ki hada shi da ganyaye da kayan kamshi domin yin tsoma, kayan salatin, da yadawa.
• Sauya kirim mai tsami tare da madarar yogurt a kan tacos da kwanukan burrito.
• Yi amfani da shi a madadin man shanu a cikin kayan da aka gasa, kamar su muffins da burodi mai sauri.

Yogurt wani abu ne mai mahimmanci wanda za'a iya jin daɗin kansa azaman karin kumallo ko abun ciye-ciye. Hakanan za'a iya amfani dashi a dafa da yin burodi.

Layin kasa

A matsayin kyakkyawan madogara ta alli, furotin, da probiotics, yogurt an yi yabo a matsayin taimakon rage nauyi.

Duk da haka, kayan abinci na zamani kamar Yoplait Two Week Tune Up da Ana Luque's Yogurt Diet ba a yi nazari mai kyau ba kuma suna iya ma da mummunan tasirin lafiya.

Yogurt na iya zama mafi amfani ga asarar nauyi lokacin amfani dashi don maye gurbin babban kalori, abinci mai ƙarancin furotin maimakon lokacin da aka ƙara shi kawai akan abincinku. Kamar yadda zai iya taimaka muku jin daɗi na tsawon lokaci, wannan samfurin kiwo zai iya haifar muku da ƙarancin adadin kuzari a cikin yini.

Bugu da ƙari, cin abincin yogurt na yau da kullun yana da alaƙa da rage haɗarin kiba mai yawa da kiba.

Gabaɗaya, cin yogurt a matsayin ɓangare na daidaitaccen abinci na iya zama hanya mai gina jiki da gamsarwa don tallafawa asarar nauyi.