El yoghurt Yave ichionekwa sechikafu chakakosha chehutano hwekugaya nekuda kwekuwanda kwayo. Kushandiswa kwayo nguva dzose hakungobatsiri chete kugaya asiwo inobatsira kune kusimbisa immune system, kuenzanisa intestinal microbiota uye kupa zvokudya zvakakosha. Asi iyo yogati inonyanya kubatsira pakugaya sezvakataurwa? Ngatiiongororei zvakadzama.
Yoghurt inoshanda sei pakugaya?
Yogurt chikafu chakaviriswa, zvinoreva kuti chine mabhakitiriya anobatsira izvo zvinobatsira kuvandudza hutano hwematumbo. Mabhakitiriya makuru aripo mu yogurt ndiwo Lactobacillus delbrueckii subsp. bulgaricus y Streptococcus thermophilus. Aya mabhakitiriya eprobiotic anobatsira lactose digestion, iyo inoita kuti yogati ive nani pane mukaka nevanhu vane lactose kusashivirira.
- Zvinobatsira kuchengetedza intestinal flora ine hutano: Iyo intestinal microbiota inoumbwa nebhakitiriya inobatsira inodzora kugaya uye inosimbisa immune system.
- Inobatsira kugaya lactose: Mabhakitiriya ari muyogati anobudisa lactase, iyo enzyme inoputsa lactose, ichibvumira kugaya zviri nani muvanhu vane kusashivirira zvishoma.
- Inosimudzira kufambisa kwematumbu: Kuenderana kwayo uye kuvirisa kwechisikigo kunobatsira kudzivirira kuvimbiswa uye kunatsiridza intestinal motility.
Benefits yeyoghuti yekugaya uye hutano hwematumbo
Zvidzidzo zvakasiyana-siyana zvakaratidza kuti kusanganisira yogati mukudya kwezuva nezuva kunogona kubatsira zvakanyanya kuhutano hwekugaya. Kubatsira kwayo kukuru kunosanganisira:
Inovandudza intestinal microbiota
Ura hunoumbwa ne mabhakitiriya anobatsira izvo zvinoumba microbiota. Kana iyi microbiota ichishandurwa nekuda kwekunetseka, kudya kwakashata kana kushandiswa kwemishonga inorwisa mabhakitiriya, zvinetso zvekudya zvakadai sekuputika, manyoka kana kuvhara kunogona kubuda. Nguva dzose kushandiswa kweyoghuti kunobatsira kudzorera maruva emukati, kukurudzira mwero wakakwana.
Inobatsira kudzora lactose kusashivirira
Vanhu vazhinji vane dambudziko rekugaya lactose nekuda kwekusakwana kugadzirwa kwe enzyme lactase. Thanks kune bhakitiriya mhenyu Mu yoghurt, lactose yakaputsika kuita glucose uye galactose, zvichiita kuti zvive nyore kugaya uye kuderedza zviratidzo zvakashata zvakadai sekuputika kana kusagadzikana kwematumbo.
Dzivirira kupatirwa
Kuzvimbirwa idambudziko rinowanzobata vanhu vazhinji. Yogurt inomutsa intestinal motility nekuda kwezviri mukati mabhakitiriya anobatsira uye kugona kwayo kuvandudza kugayiwa kwechikafu. Kudya yogati nguva dzose kunogona kubatsira kuvandudza intestinal kufambisa uye kudzivirira kusingaperi kuvimbiswa.
Yoghurts ese akafanana?
Musika wacho unopa zvakasiyana-siyana zveyoghurts, asi havasi vose vane zvikomborero zvakafanana. Izvo zvakakosha kuti usarudze sarudzo dzinochengeta yavo probiotic zvemukati uye kudzivirira avo vane huwandu hwakanyanya hwe akawedzera shuga, zvinotapira zvekugadzira kana zvinochengetedza.
- Unsweetened yoghurt yepanyama: Iyo ndiyo yakanakisa sarudzo, sezvo inochengetedza yayo probiotic zvimiro pasina kuwedzera zvisingakoshi zvigadzirwa.
- Yogurt nemichero: Inogona kuva sarudzo ine hutano kana isina akawedzera shuga kana masyrups.
- Probiotic yogati: Iine huwandu hukuru hwe mabhakitiriya anobatsira uye yakanakira kuvandudza maruva emudumbu.
Inokurudzirwa kushandiswa kweyoghuti yekudya zvakanaka
Huwandu hwakakodzera hwesevhisi yeyoghuti inogona kudyiwa pazuva zvinoenderana nemunhu wega wega uye nekudya kwavo kwakawanda. Zvisinei, nyanzvi dzezvokudya dzinokurudzira dya pakati pe1 uye 3 masevhisi eyoghurt zuva nezuva kuwana mabhenefiti akawanda ekugaya. Muzviitiko zvekusagadzikana kwelactose, zvinokurudzirwa kutanga nemari shoma uye kutarisa maitiro emuviri.
Nzira yekuisa sei yogurt mukudya kwako kwezuva nezuva?
Kuisa yogati mukudya kwako inzira iri nyore yekuvandudza kugaya uye hutano hwematumbo. Mamwe mazano anosanganisira:
- Idya yoga yoga yemangwanani kana sesnack.
- Wedzera yogurt kune smoothies nemichero uye mhodzi kuvandudza mupiro wayo wekudya.
- Ishandise sechipfeko pamasaladhi panzvimbo yemayonnaise kana sosi inorema.
- Gadzirira dhayeti zvine hutano pamwe yogati, michero uye uchi.
El Yogurt ishamwari yakakosha kuchengetedza hutano hwekugaya. Yayo probiotic yemukati, kugona kwayo kufambisa lactose digestion uye mupiro wayo kune kuenzana kwemukati microbiota inoita kuti ive chikafu chakakosha mune chero chikafu chekudya. Kusarudza ega yoghurts uye kudzivirira iwo ekupedzisira-akagadziridzwa achakubvumidza kuti utore mukana wakazara weayo anobatsira zvinhu.
