Zvinodyiwa zuva nezuva muSpain mamiriyoni eyoghurts Uye zvipiriso zvaro zvinogara zvichishanduka: zvitsva zvinoburitswa, gakava pamusoro pezvakanakira, uye rondedzero iri kukura yemhando dziri kurwira nzvimbo yefiriji. Muchirevo chechinyorwa ichi, mavhiki mashoma apfuura akaunza akati wandei akakodzera zviitiko uye nuances kune avo vari kutsvaga sarudza nokuchenjera musupermarket.
Kubva a Greek protein lactose-isina Kubva ku cheesecake-flavored yoghurt pamasherufu emutengesi mukuru kusvika kuhurukuro yesainzi inotenderedza hupenyu hurefu uye basa rezvigadzirwa zvemukaka zvakaviriswa, yogati yadzoka muchiedza. Uye, pakati, zvakakodzera kuyeuka chii chinosiyanisa a plain yoghurt yechiGiriki Uye chekutsvaga pa label kuti tisapedze tave ne disguised dessert.
Itsva muzvitoro zvikuru: lactose-isina Greek protein
Kuburitswa uku kwakabatanidzwa mune yako huwandu hwe yoghurts isina lactose Yakatogadzirwa (senge sitirobheri, cream yakadzivirirwa, kana 0% yakasikwa isina shuga yakawedzerwa), inopihwa mumapakiti mana kuti ishandiswe nyore. Chinangwa ndechekuwedzera sarudzo kune avo vane lactose vasingashiviriri kana kunzwa. pasina kurasikirwa nekunaka kana kutsvedzerera mumuromo.
Hupenyu hurefu uye yogurt: izvo humbowo hunoti
Iyo ichangoburwa yakawanda-omics kudzidza pa Maria Branyas MoreraMukadzi anozivikanwa semunhu mukuru pasi rose akabatanidza zvakare kushandiswa kweyoghurt nehupenyu hurefu. Chidzidzo chinoratidza kuti akadya akawanda echisikigo yoghurts zuva nezuva uye kuti vaibva kuLa Fageda, asi vanyori vanojekesa izvozvo Hupenyu hwake hurefu haugone kuverengerwa kune chimwe chikafu.
Muchokwadi, hapana humbowo hwekuti aya yogurts anopa mabhenefiti epamusoro kana achienzaniswa nemamwe mayoghurt echisikigo. pasteurized mukaka uye inovirisa zvakaenzana. IEuropean Food Safety Authority (EFSA) inongobvumira chirevo chekuti yogati ine mhenyu tsika inobatsira kunatsiridza lactose digestion muvanhu vane dambudziko rokuigaya; zvimwe zvakarongwa zvinoda humbowo hwakazvimiririra.
Chidzidzo ichi zvakare chakaona kuti yavo gut microbiota yaive zvakafanana nezera revechidikinehuwandu hweBifidobacterium, isingawanzo kuwanikwa mukukwegura. Kunyange zvakadaro, vatsvakurudzi vanonongedza kuti masampuli makuru uye nguva refu yekutevera yaizodiwa batanidza iyo profile zvakananga mukushandisa yogati.
Kutorwa pamwechete, iyo data inoratidza kuti hupenyu hurefu hwaMaria mugumisiro wezvikonzero zvakawanda: genetics yakanakaKudya kweMediterranean-maitiro ane mashoma ekupedzisira-akagadziriswa chikafu, mararamiro anoshanda, utano hwakanaka (kusasvuta kana kunwa nguva dzose) uye network yakasimba yesocial network.
- Genetics uye mararamiro anoshanda.
- Chikafu cheMedithera chine huvepo hwakaderera hwezvekupedzisira-chakagadzirwa chikafu.
- Kushaikwa kwefodya uye kunwa doro zvine mwero.
- Social zvisungo zvakachengetwa nekufamba kwenguva.
Greek yogurt inopesana neyoga yega yega: misiyano inoshanda
El greek yogati Inowanikwa mushure mekusefa kunobvisa chikamu che whey, kuisa pfungwa pakudya, kuderedza lactose zvishoma, uye kupa creamier textureIyi nzira inotsanangura iyo denser mbiri uye iyo yakatenderedzwa zvakanaka, inonzwisisika inonaka.
Kana yakanyanyiswa, kazhinji ine mafuta akawanda Yakanyanya kuwanda kupfuura mukaka wemazuva ese, kwete nekuda kwezvinowedzerwa, asi nekuti ine mvura shoma uye yakakwira inovaka muviri. Uyezve, inopa mavhitaminzi anonyungudika ane mafuta akadai seA, D, E, uye K, ayo anogara aripo muchikamu chemafuta chemukaka.
Panyaya yeprotein, yoghurt yeGreek inomira pachena: inopa zvakapetwa zvakapetwa kaviri seyogati yenguva dzose, iyo inoshandura muhukuru [zvibatsiro / zvikomborero]. kunzwa kweshungu uye rutsigiro rwekuchengetedza tsandanyama. Ndosaka zvakajairika pakati vatambi kana vanhu vari mukudzora uremu.
Nekudaro, haisiriyo yakareruka sarudzo: kana iwe uchitsvaga kuderedza macalorie Kugadzirisa cholesterol, plain natural yoghurt inogona kunge iri nani. Chero zvazvingaitika, kiyi ndeyekuti ese ari maviri ari yogati (mukaka + mhenyu tsika) uye kwete zvinotapira zvemukaka zvinotapira.
Nzira yekusarudza zvakanaka pachitorosi
Mhuri dzinoverengeka dzinogara pamwe chete munzira: natural (Iyo yakapfava), inotapira kana inonaka, yakakwira muprotein, 0% mafuta kana “hapana shuga yakawedzerwa” (dzimwe nguva ine sitachi kana zvinotapira), nemiriwo yakaviriswa. Kusiyana kwezvokudya pakati pavo kunogona kuva kukuru, kunyange zvakadaro vose vakafanana pakutanga kuonana.
Senzira yekudimbudzira yekutenga, vazhinji vakakurumbira vanokurudzira iyo 3/4/3 mutemo Kune ega yoghurts: anenge 3% mafuta, 4% shuga (kubva mumukaka), uye 3% mapuroteni. Kana ichienderana, chiratidzo chakanaka chekuti hapana [zvisina kujeka - pamwe "zvisina kujeka" kana "zvisina kujeka"] zvikamu. akawedzera shuga hapana zvimwe zvekushongedza.
- 3% mafuta
- 4% shuga (inowanzoitika mumukaka)
- 3% mapuroteni
Kuverenga iyo label inoramba iri iyo kambasi yakanakisa: kuisa pamberi yogurts echisikigo (mukaka nekuviriswa), dzivirira shuga nemasyrup zvakawandisa, uye ngwarira kana runyorwa rwezviyo rwakareba starches kana zvinonhuwirira zvisina basa.
Mune zvinomera-zvakavakirwa dzimwe nzira (soy, oats, coconut), chimiro chinosiyana zvakanyanya zvichienderana nemhando: tarisa yavo. mapuroteni kudya, huwandu hweshuga uye kuvapo kwe zvirimwaDzinogona kunge dzakakodzera nekuda kwekuda kana kusashivirira, asi hadzina hutano hwakaenzana neiyo yogati yemukaka.
Uye zvakadini nekudya kwemangwanani neyoghurt?
Kudya kwekutanga kwezuva hakufanirwe kukonzera glucose spikes kana ukasarudza nehungwaru: yakagadziridzwa shanduro akawedzera shuga Uye inotapira granolas inogona kukonzeresa, ichibatanidza yogati yakasikwa Kushandisa yakaderera glycemic index michero uye nzungu zvinosanganiswa nemhinduro dzakagadzikana mune zvidzidzo zvinodzorwa.
Kana iwe ukaona kuputika kana kunyura kwesimba, gadzirisa iyo combo: sarudza shuga isina yoga yogaZvibereko zvitsvuku kana kiwi uye granola yakagadzirwa kumba ine nzungu nemhodzi. Iwe uchawana satiety, fiber, uye simba rakasimba pasina kuda kuwedzera-sweet.
Indasitiri iri kufamba: makeke ane yogati
Pastiolot yakaratidza zvitatu pastry ingots yakagadzirwa neLa Fageda Greek-style yogurt: imwe shanduro ine stracciatella, imwe ine nzungu (inozivikanwa mu Ravira Mangwana Awards 2025uye sarudzo inonaka yeremoni. Vese vanogovana kutsvaga kwekusiyanisa mavara uye a creamy touch inopiwa ne yogurt.
Kudyidzana, kwakanangana ne kuva pedyo uye nemhando yezvishandiso, inoronga kugovaniswa muzvitoro zvegourmet, masupamaketi, hypermarkets uye zvitoro zvinonyanya kugadzira chikafu chakaomeswa nechando. Kufamba kunoratidza sei iyo yoghurt Inokurudzirawo hutsva kunze kwechikamu chefiriji.
Nezvigadzirwa zvitsva muzvitoro zvikuru, ruzivo rwesainzi mune zvarunobatsira, uye gwara rekutenga rakajeka, yogati inochengetedza basa rayo sechikafu. zvinovaka muviri uye zvakasiyana-siyanaKusarudza zvigadzirwa zvechisikigo pasina shuga yakawedzerwa, kunzwisisa mutsauko pakati pechiGreek uye zvigadzirwa zvakajairika, uye kwete kuwedzeredza zvirevo zvehutano kupfuura humbowo, nhasi, sarudzo dzakanakisa. makiyi ekubudirira.
