Dzidza kuti Sei Yogurts Iine Akasiyana Karubhadhiroti Zvikwereti
Yogurt inogona kuva chinhu chakavhiringidza paunenge uri pakadya-carb diet . Iwe haugoni kungofungidzira kuti nhamba ye carb ichave iri. Iwe unofanirwa kuverenga shanduro yemudziyo wose uye ona izvo zvakanyorwa sehukuru hunoshumira.
Paunenge uchifunga kuti yogurt yakajeka yaizova nemafuta emakinehydrate akafanana nemukaka wawakagadzirwa kubva, izvi zvinoratidza kuti hazvina kururama.
Kuziva kuti chikonzero chegidhihydratini chakasiyana neyegurt chinogona kukubatsira kuti urege kudzivirira zvimwe uye kuziva zvaunofanira kutarisa kana ukasarudza yogurt iri pasi mu carbs.
Chinhu chinokonzerwa neCarb yeArain Yogurt
A 6-ounce inoshanda ye yogurt yakajeka ine zvinyorwa izvi zvinowanikwa:
- Mukaka wose weGuroti yogurt: 7 gramu e-carbohydrate
- Yese mukaka yogurt: 8 gramu yemakrohydrate.
- Low-fat yogurt: 12 gramu yemakrohydrate
- Kwetefat kana kukaka yogiti yemukaka: 13 gramu yemakrohydrate
Mazano Anokurumidza Okusarudza Yakadhi-Carb Yogurt
- Sarudza mukaka wose wega yogurt, iyo isingakwanisi kuomeswa nemukaka weupfu kana zvimwe zvakagadzirwa nehydrohydrat kupfuura yee nonfat kana pasi-fat fat yogurt.
- Sarudza zvakajeka, mukaka wose muchiGiriki-style yogurt sezvazvakaitwa nekudzvinyirira kunze whey, iyo inoderedza marashi.
- Dzivisa mafuta mashoma uye asina eti yogurts sezvavanowanzova ane makedhaidheni.
- Dzivisa yogurts yakatsvaira, kunyange iyo iyo inogadzirwa zvakanaka.
- Verenga mazita acho, nguva nenguva.
- Nyatsocherechedza kuti ushumiri hukuru sei zvingave huri pasi pehuya hwakazara unofunga kuti uri kushumira.
- Shandisa zvipfeko zvako kuitira kuti uzive kuti ingani ma carbs uri kuwedzera ku yogurt.
Nei Carb Inotora Nguva Yakaoma Yogurt?
Yogurt inokonzerwa nokutora mukaka uye kuwedzera tsika yemabhakitiriya ane ushamwari anoshandura chikafu-chine mukaka ushuga-lactose-in lactic acid, iyo isiri carbohydrate.
Asi iyo yogurt yaunotenga muchitoro ichava nechinokanganisa carb count zvichienderana nekuti inogadzirwa sei.
1. Kunyange Girava Yakasviba Haisi Bani
Goroti yakakanganiswa kazhinji yakawedzera zvigadzirwa zvinowedzera carbs. Nonfat mukaka weupfu unowanzowedzerwa kuti ugove yoguti isina yoguti. Mukaka wakakosha une mushuga wemukaka, lactose; saka inowedzera kare carbs kuti mabhakitiriya epakutanga aipera asi achishandura mukaka kuva yogurt.
Mukaka wose wega yega yogurt unowanzochera, saka hahukwanisi kuomeswa nemukaka wakavhenganiswa kana zvimwe zvinokonzerwa necarb-ine-carg kupfuura mafuta-ega asina mafuta. Iko inofanira kuva sarudzo yako yekutanga apo iwe uchida gorosi yakakodhi asi uenzanise mazita emhando dzakasiyana.
2. Yogurt Inogadzirwa neBhakitiriya Inoshandura Carbs muMira
Ihwo hutano hwebhakitiriya hunoshandura mukaka kuva yogurt uye kefir inochera zvakawanda zve lactose mumukaka, kuderedza shuga muchigadzirwa. Dr. Jack Goldberg, munyori wenhengo ye "The Four Corners Diet," akaedzwa mishonga yakakangwa yemukaka. Akaona kuti kusvika 8 gramu yemakrohydrate inopedzwa nemabhakitiriya mune kapu ye yogurt ine miitiro inorarama. Mumamiriro ezvinhu akanaka, izvi zvinogona kuderedza 12 gramu yemakinhydrate mumukombe wemukaka kusvika 4 gramu yemakinhydrate mu yogurt yakaitwa kubva mairi.
Zvisinei, mu yogurt yakagadzirwa nekutengeserana, kushandiswa kwemvura kunogona kumira kusati kwasvika pakaderera. Semugumisiro, yakawanda ye yogurt ine magiramu mana emakrobhohydrate pa 6 ounces.
3. Kurarama Mamiriro ekugadzirwa kweguruji Ita Kusiyanisa kweCarbs
Kunyange zvazvo majegur ose anogadzirwa nemitemo inorarama, mune dzimwe nguva izvi zvinourawa kuitira kuti kuvhenekera kunomira mumuchengetedzwa. Mushure mokunge bhakitiriya inourawa, yega yemukhabohydrate inova yakasimba. Tsvaga mavarai anotsigira kuti yogurt achiri "ine" tsika dzakararama, dzine mazita emamwe marudzi maviri emabhakitiriya, zvakadai seStptococcus thermophilus , Lactobacillus acidophilus , L.
bifidus , kana L. casei .
Yakawanda yekutengeserana yogurt haibvumi kwenguva yakakwana pamadziya ekudziya kwehuwandu hwehusetise inoshandiswa nema bhakitiriya. Kunyange zvazvo chirongwa chacho chinopfuurira zvishoma nezvishoma mushure mekuchira, huzhinji huzhinji hunoitika munhandare iyo yogurt inoramba ichidziya.
Kana yogurt ine miitiro inorarama, huwandu hweakaginijidheti hucharamba huchidzikira zvishoma nezvishoma, kunyange pashure pokutenga. Nenguva iyo ma carbohydrate inoderera kusvika 4 kusvika ku 5 magamu pamukombe, iyo inodzikama nokuti yakawanda yeactic acid yakagadzirwa kuti mabhakitiriya anogara. Kana ukaita yako yogurt, zvinogona kutora nguva yakareba makumi maviri kusvika pano (zvichienderana nekupisa).
4. ChiGiriki Yogurt: Kugadzirisa Whey Kunopedza Carbs
Zakawanda zve lactose mu yogurt zviri mumhepo, iyo inoshandiswa mvura ye yogurt. Zviri nyore kuomesa zvakawanda zve whey kubva kune yogiti pachako kana kutenga chiGreek-style yogurt.
Kuti uwedzere whey kubva kune yogiti iwe pachako, isa firiji yefivha mucheteri kana colander uye uise iyo pamusoro pebiro mufiriji. Ichava yakasimba uye yakawanda sezvo nguva ichienderera mberi, saka iwe unogona kumira kana kuri kusagadzikana kwaunoda.
Pakupedzisira, inogona kusvika kuhupamhi hwe soft cream cheese, inowanzonzi yogurt cheese. Izvi zvinogona kudyiwa chero nzira yaunofarira kana yakakanganiswa nezvimwe zvinoshandiswa zvekudya zvakadai sekuputika. Imwe nzira inobatsira kutsvaga yogurt ndeyokuti yogurt yakanyanyisa inowedzera mapuroteni emukombe, pamwe chete nekasijidheti shoma.
Shoko Rinobva
Paunenge uchiita sarudzo shoma-carb, iwe unofanirwa kubhadhara zvakanyanyisa mabhii ekudya kune zvakagadzirwa zvakadai sa yogurt . Tsvaga iyo inofanirana nezvinangwa zvako uye unakidzwe nezvibereko zveiyo chibereko chekudya.
> Sources:
> Goldberg J, OMara K, Becker G. Zvine Zvokudya Zvokudya: IEalthy Low-Carb Nzira yekudya kweupenyu hwose . New York: Marlowe; 2009.
> National Yogurt Association. Kuraramira uye Kushanda Nesimba (LAC) Yogurt FAQ's.
> USDA. National Nutrient Database ye Standard Reference Release 28.