Yogurt - abun da ke ciki, abubuwan kalori da dukiyoyi masu fa'ida

Yogurt wani abinci ne mai daɗin sha mai daɗi da lafiya wanda aka yi shi bisa tushen madara da ɗanɗano. Amfani da abin sha na yau da kullun yana taimakawa wajen daidaita tsarin narkewar abinci, ƙarfafa rigakafi da inganta ƙoshin lafiya. Yoghurt na gida ne na halitta 100%. Yana inganta rage nauyi, daidaita narkewar abinci, da inganta yanayin fata. Abun yoghurt ya ƙunshi adadi mai yawa na ma'adanai, ƙwayoyin cuta masu aiki, bitamin da acid mai ƙima don cikakken aikin jiki.

Abun ciki da calori abun ciki na yogurt

Dangane da abubuwan hada sinadarai, yogurt yayi kama da kefir kuma yana da irin wannan tasirin a jikin mutum. Abubuwan da ke cikin kalori na kayan gida sun yi ƙasa kuma sun kai 66.8 kcal a kowace 100 g. valueimar kuzari na yoghurt na halitta da aka saya (mai nauyin 1.5%) 57.1 kcal ne, Girkanci - 76.1 kcal a cikin 100 g.

Darajar abinci na yoghurt a cikin 100 g:

Rabon BJU na samfurin halitta shine 1 / 0.4 / 1.4, Girkanci - 1 / 0.5 / 0.3, na gida - 1.1 / 0.5 / 0.3 a kowace gram 100, bi da bi.

Duk wani ruwan yoghurt (thermostatic, natural, pasteurized, lactose-free, da dai sauransu) ya dace da abinci mai gina jiki, amma kasancewar sukari da sauran kayan abinci ba zai sanya kayayyakin su zama masu amfani da inganci ba, saboda haka, don asarar nauyi, ana ba da shawarar ba da fifiko ga na gida, fari, an shirya shi da hannuwanku yogurt.

Haɗin sunadarai na samfurin madara mai ƙanshi a cikin 100 g an gabatar da shi azaman tebur:

Bugu da kari, sinadarin yoghurt ya kunshi lactose a cikin adadin 3.5 g, glucose - 0.03 g, disaccharides - 3.5 g da 100 g, kazalika da maras muhimmanci da kuma muhimmin amino acid da poly- da kuma sunadarai mai ƙanshi kamar omega- 3 da omega-6.

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Fa'idodi ga jiki

Yokurt na gida, wanda aka shirya ba tare da sanya launuka na abinci, dandano da sukari ba, yana da amfani ga jikin mutum. Amfanin lafiya na kayan 'madarar' madara mai narkewa na gida ana nuna su kamar haka:

1. Sasusuwa na ƙashi, enamel haƙori da ƙusoshi suna ƙarfafa.
2. Yin amfani da yogurt na yau da kullun yana da tasirin tasirin jiki.
3. Aikin garkuwar jiki ya inganta saboda microflora da aka haɗa a cikin samfurin. Bugu da kari, za a iya sha yoghurt don hana kwayar cuta da mura.
4. Aikin tsarin narkewar abinci da hanji an daidaita shi kuma an inganta shi. An sake dawo da rayuwa, an rage kumburi, an hana colitis.
5. Shan abin sha a kai a kai na hana ciwan kansa na hanji da hanji.
6. Yawan kwayoyin cuta masu cutarwa wadanda ke haifar da bayyanar allon rubutu a jikin murfin mucous yana raguwa, saboda haka ana ba da shawarar shan yogurt ga mata don hanawa da magance kamuwa da cutar.
7. Adadin cholesterol "mara kyau" a cikin jini yana raguwa kuma abun cikin kyakkyawan cholesterol yana karuwa. Don yin wannan, kuna buƙatar shan 100 g na yogurt na gida na yau da kullun.
8. Jiki yana kawar da ƙananan ƙwayoyin cuta.
9. Ayyukan tsarin zuciya da jijiyoyin jiki sun inganta.
10. Yana ƙarfafa jijiyoyi, inganta yanayi da hana haɗarin damuwa.
11. Asalin yanayin halittar maza da mata ya daidaita, aikin kwakwalwa ya inganta.

Samfurin ya ƙunshi furotin mai narkewa mai sauƙi wanda 'yan wasa ke buƙata don haɓakar tsoka mai dacewa. Yoghurt ana amfani dashi don hana shigar cuta, osteoporosis, cututtukan thyroid da dysbiosis.

Kayan shaye shaye na kayan shaye-shaye na gari, kamar na Girkanci, yana da kyawawan abubuwa kama da kefir na yau da kullun, amma yogurt da aka siya saida kawai ya ƙunshi sukari kuma za'a iya samun ƙarin abubuwa daban-daban ('ya'yan itãcen marmari,' ya'yan itace, dyes, mai zaki, da sauransu). Abubuwan shaye shaye suna da amfani don aikin hanji, amma zuwa mafi ƙarancin abin sha na gida.

Yogurt na akuya yana da fa'idodi irin na lafiya kuma ya dace da mutanen da ke da alaƙar nonon saniya. Kayan madarar akuya kusan jiki ya shanye.

Lura: Yogurt waken soya ya dace da mutanen da rashin haƙuri na lactose. Amfanin samfurin ya ta'allaka ne da daidaita yanayin narkewa, duk da haka, abun da ke ciki ya ƙunshi sukari, masu daidaitawa da masu kula da acid, don haka kada ku zage abin sha.

Shan yogurt a cikin komai a ciki maimakon karin kumallo abin da ba'a so, tunda jiki baya buƙatar ƙarin ƙwayoyin cuta da safe, don haka ba za a sami fa'idar da ake tsammani daga samfurin ba. Yana da amfani a sha madarar garin madara da daddare, saboda wannan zai rage nauyi a tsarin narkewar abinci ya kuma sauke nauyi a cikin ciki washegari.

Yogurt don asarar nauyi

Don kawar da ƙarin fam, ana ba da shawarar cinye yogurt na gida yau da kullun, amma ba fiye da 300 g kowace rana ba. Don rasa nauyi, yana da kyau a sha abin sha duka dare da daddare kafin lokacin bacci da rana tare da sauran abinci.

Za a iya yin kwanakin azumi a kan kayan madara mai ƙanshi, amma duk da haka, ba kwa buƙatar cutar da jiki da yajin yunwa. Babban abu shine cire soyayyen, gari, mai ƙanshi da abinci mai daɗi daga abincin. Don karin kumallo, ban da yogurt, an yarda ya ci 'ya'yan itatuwa, gurasar hatsi, da shan koren shayi. Don abincin rana - salatin kayan lambu (tare da suturar haske na man zaitun da lemun tsami ko yogurt kai tsaye). Don abincin dare - 'ya'yan itatuwa,' ya'yan itace, ganye, burodi.

Ranar azumi zata tsarkake hanji sannan ta sauke kayan cikin. Za a cire gubobi da gubobi daga jiki, kumburin ciki da nauyi a cikin ciki za su shuɗe.

A lokacin azumi, yawan adadin ruwan madara mai tsami bai kamata ya wuce 500 g ba.

Don kyakkyawan sakamako a cikin asarar nauyi, ana ba da shawarar maye gurbin abinci ɗaya tare da yogurt a kalla sau ɗaya a rana.

An haɗu da ƙwayar madara mai ƙanshi:

• tare da buckwheat porridge;
• bran;
• hatsi;
• 'ya'yan itatuwa da' ya'yan itace;
• cuku gida;
• flaxseeds.

Bayan makonni 2 na biyayya ga sabon abincin, nauyin zai tashi daga cibiyar da ta mutu kuma adadin da ke yankin kugu zai tafi. Don tabbatar da tasirin raunin kiba ya zama mai karfi, dole ne a bi dokoki masu zuwa: ba za ku iya cin aƙalla awanni 3 kafin lokacin bacci ba, ku sha lita 2 na ruwa a rana, kuma ku ƙara motsa jiki.

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Cutar da contraindications don amfani

Da farko dai, yogurt na iya zama illa ga lafiyar mutum idan akasari rashin haƙuri da lactose ko rashin lafiyan kayan. Akwai da yawa daga masu rikitarwa game da amfani da kayan madara mai narkewa, sune:

• ciwan ciki na kullum;
• ciki ciki;
• miki;
• cututtuka na duodenum;
• gastritis;
• shekara har zuwa shekara 1.

Yawancin rayuwar yoghurt ya fi tsayi, abubuwan da ba su da amfani da karin abubuwan dandano da karin kayan abinci da yawa wadanda ke taimakawa samfurin kada ya yi tsami. Bugu da kari, 'ya'yan itacen da suke wani bangare na yoghurts na kasuwanci ba su da kaddarorin masu amfani kuma a mafi yawan lokuta ba za a iya kiransu kayayyakin halitta ba.

Bifidobacteria sune mafi darajar kayan a cikin samfurin, suna ɓacewa bayan fewan kwanaki na ajiyar yogurt, sabili da haka, bayan lokacin da aka ƙayyade, babu wani abu mai amfani da ya rage a cikin kayan madara mai narkewa.

Bugu da kari, yoghurts da aka siya a kantin sayar da kaya suna dauke da sukari da yawa, wanda ke lalata enamel na hakori, yana harzuka membobin mucous din kuma baya taimakawa wajen rage nauyi.

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Sakamakon

Yogurt wani abu ne mai ƙananan kalori wanda ke inganta aikin hanji, yana sauƙaƙe jiki da gubobi da gubobi, yana cire nauyi a cikin ciki kuma yana inganta yanayi. Kayan madara mai narkewa yana taimaka wa girlsan mata da mata su rage kiba, suna sharar jiki da abubuwa masu amfani.

'Yan wasa sun hada da yogurt a cikin abincinsu saboda samuwar sinadarin narkewa mai sauƙin narkewa, wanda ya zama dole don kiyaye sautin tsoka. Mafi amfani shine shan yoghurt na gida. Yoghurts na halitta da na Girka sun fi son kefir, amma tare da ƙarin sukari da dandano.

Kalli bidiyon: Snack Bar buat pejuang Diet!! - eat eat eat. Harus Tau and Try (Disamba 2024).