Mhando dzakasiyana dzehugurt Calories uye Nutrition Facts
Kana iwe uri kudya unorarama, unogona kunge uine yogurt mufiriji yako. Zvokudya zvehuchi zvinopa zvipo zvekudya zvakanyanya kunyanya kune vanhu vari kuedza kurasika uremu kana kuvandudza hutano hwavo. Asi mamwe maraga e yogurt anogona kuva akakwira muhuga, mafuta, uye makoriyano zvichienderana nehuwandu hwaunotenga.
Yogurt Chikoro uye Nutrition Facts
| Plain Yese Mushonga Yog urt Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 cup (8 fl oz) (245 g) | |
| Per Serving | % Daily Value * |
| Maoriki 149 | |
| Maoriro anobva kuFat 72 | |
| Total Fat 8g | 12% |
| Satisfied Fat 5.1g | 26% |
| Polyunsaturated Fat 0.2g | |
| Monounsaturated Fat 2.2g | |
| Cholesterol 32mg | 11% |
| Sodium 113mg | 5% |
| Potassium 379.75mg | 11% |
| Carbohydrates 11.4g | 4% |
| Dietary Fiber 0g | 0% |
| Zvokudya 11.4g | |
| Protein 8.5g | |
| Vitamini A 5% · Vitamin C 2% | |
| Calcium 30% · Iron 1% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Yagurt yakasanganiswa inongova yogurt isina michero yakagadzirwa kana kuwedzerwa kunhu. Vanhu vazhinji vanoshandisa yogurt yakajeka mukubika kana kuti sechinzvimbo chemukiki wakasvibirira mudipsi uye sauces. Yavhuti yakasviba ndiyo inonakidza inopa calcium uye yakakwirira phosphorus uye riboflavin. Asi inopawo shuga uye mafuta akazara kupfuura vanhu vakawanda vangatarisira kuwana mune "zvokudya zvine utano".
Nheutano Inobatsira Yogurt
Zvokudya zvine mapuroteni anokurudzira "satiety" kana kuzadza. Saka kana iwe ukadya kamuti kwekudya kwemanheru kana masikati, iwe haungasviki pakuwana nzara nguva pfupi mushure mekudya kwako. Puroteni mumagariro kana muchiGreek yogurt anogonawo kubatsira muviri wako kuvaka nekuchengetedza musuru.
Yogurt ndiyo nzira yakanaka yekuwedzera kukudya kwako, kunyanya kana iwe usingaiti mukaka. Izvo zvakasiyana-siyana zvevhenekeri zvinowanikwa zvinoita kuti zvive nyore kunyange iyo pickiest kudya kuti awane ruvara rwaanoda.
Pakupedzisira, vatengi vanowanzotenga yoghuti musina kushumira makapu, izvo zvinoita kuti kudya chikamu chakanaka chikoro chive nyore.
Nokuda kwechikonzero ichocho, makate emuguramu anozivikanwa nevanhu vari kuedza kusvika kana kuchengetedza hutano hwakanaka.
Ibenzi Here Kana Kuti Yakagadzirwa Yogurt Yakaporesa?
Kana vatengi vakasarudza yogurt kuti vadye sechingwa kana kudya, vanowanzosarudza yogurt yakavhenganiswa nokuti ine mukana wakanaka. Asi inowedzerawo mune shuga uye inogona kuva yakakwirira mumakori.
Imwe 150-gramu yekushandira yaDannon Strawberry yogurt, somuenzaniso, inopa magiramu 15 e shuga uye 140 makorikori (inenge yakawanda nhamba yemakoriyori sekushumira kukuru kwe yogurt yakaratidza pane peira). Kushanda kamwechete kweYoplait Yakuro Strawberry yogurt kune 150 makori, 2 magamu emafuta uye 18 magamu ehuga.
Ndechipi Kusiyana Pakati Penguva Yakazara uye Girirea Yogurt?
Guroji yeGirisi ndeimwe nzira yakakurumbira yevanodya. Guroji yeGreece inonyanya uye inotapira kudarika yakarasi yemazuva ose. Chigadzirwa chacho chakanyanyisa kubvisa zvakawanda zvehuga, lactose uye mvura whey. Somugumisiro, mamwe mabhuku echiguro echiGiriki ane shuga shoma uye mapuroteni akawanda kupfuura maitiro echidimbu e yogurt.
Saka chikafu chechigurisi chechigriki chinofananidzwa sei neyakasi yega yogurt? Greek yogurt maoriri anowanzofanana. Fage Zvose 2% Majero egoroti anopa 150 makorikiti, 4 gm emafuta uye 20 gramu eprotini. Inopawo magiramu masere eshuga.
Inoberekwa Yogurt Yakanaka Here?
Uye zvakadini negaiti yegurt? Mukutaura kwezvokudya, yogurt yakanyanyisa kazhinji haisi yakangofanana ne yogurt inowanikwa mumukaka wekuisa. Yagurt yakatsvaga inowanzo ine shuga uye zvishoma pasi peprotein kupfuura rudzi rwe yogurt yaunogara mufiriji.
Iro Yogurt Yese Iine Probiotics Here?
Kunyange zvazvo tsvakurudzo yakawanda inodiwa pamabasa ekurapa maitiro ehutano, mamwe majini yogurt akaita seActivia kuzivisa mapurobioti mune zvigadzirwa zvavo. Kwete yose yogurt ine probiotics, saka kana uri kutsvaga kuwana mapurobioti kubva pa yogurt, iva nechokwadi chekuverenga mabhii ezvekudya uye nhengo yekuita kuti uve nechokwadi chokuti ine "tsika dzakararama." Uye yeuka, kune maruva akawanda emaktheria anokwanisa kuwedzerwa, saka haisi yega yega ichava nemhando imwechete.
Kusarudza nekuchengetedza Yogurt
Kana uri kutenga yogurt kuisa mune zvekudya kwako kwakanaka, nguva dzose yeuka kutarisa Nutrition Facts label uye zvishandiso.
Mimwe yemiti yakaguti ine zvigadzirwa zvishomanana zvakadai semukaka uye michero, asi dzimwe dzingangodaro dzine shuga yakawedzerwa, hurasi yegorosi, nezvimwe zvinoshandiswa segorosi starch kana gelatin yausingadi.
Uye kana iwe uchifananidza nekoriori kuverenga ye yogurt, iva nechokwadi chekuti midziyo yauri kuongorora ndiyo yakafanana. Mimwe yemigidhi yemiti yakaderera mumakoriyori chete nokuti iyo pato iri duku.
Paunenge uchichengetedza yogurt kumba, uchengetedze firiji uye zvakasimba chisimbiso. Yogurt inogona kunge yakaoma, asi inogona kuparadzanisa uye iine maitiro akasiyana kana ichinyorwa.
Utano Hwakanaka Hwekubatanidza Yogurt Muzvokudya Zvako
Yogurt is a snack guru zvese pachayo. Asi iwe unogonawo kuwedzera toppings kana zvimwe zvigadzirwa kuti zviite chikafu. Edza chero ipi zvayo mazano.
- Shandisa gorosi yakashongedzwa seyakagadzika sekumikisa kune miriwo yakawanda yakasviba yakaita se broccoli , karoti, jicama, kana celery .
- Yoga yepamusoro ine michero yakadai se blueberries, raspberries, strawberries kana mavononi kuti agutse zino rako rinotapira
- Fukidza yogurt nemiti yakadai semarmonds kana walnuts, kana nembeu yakadai seflakisi mbeu yekumhanya uye kunaka
- Giraza yega yogurt neuchi pane kuputika kwekunaka
- Nyaya nekinamoni, vanilla kana chidimbu chako chaunoda kuti uwane ruvara pasina kuwedzera makori
- Ita dessert yakasviba, yakawanda nekusanganisa mhepo yakasvibiswa yakasvikiti chips kana kocoa inosvika muvanilla, kokonati kana kofi yakagadzirwa yogurt.
- Wedzera yogurt kune blender yako paunenge uine smoothie ine utano kune creamier.
- Ita yogurt parfait nekuisa maori, michero uye vanilla yogurt