7 mau pono ke olakino maikaʻi o Yogurt

Anter

• He aha ka yogurt a pehea e hana ai?
• 1. waiwai ʻo ia i nā mea nui
• 2. Nui ia i ka Protein
• 3. Kekahi Mau ʻokoʻa hiki ke kōkua i ke olakino Digestive
• 4. Hiki ke hoʻoikaika i kāu ʻōnaehana pale maʻi
• 5. Hiki iā ia ke pale aku iā Osteoporosis
• 6. Hiki ke kōkua i ke olakino puʻuwai
• 7. Hāpai paha ia i ka mālama ʻana i ke kaupaona
• ʻAʻole paha ʻo Yogurt no nā mea āpau
• ʻO ka Lactose Intolerance
• ʻAha waiū
• Pākuʻi kō
• Pehea e koho ai i ka Yogurt maikaʻi loa no kou olakino
• Ka Laina Lalo
• 3. Kekahi Mau ʻokoʻa hiki ke kōkua i ke olakino Digestive
• 4. Hiki ke hoʻoikaika i kāu ʻōnaehana pale maʻi
• 5. Hiki iā ia ke pale aku iā Osteoporosis
• 6. Hiki ke kōkua i ke olakino puʻuwai
• 7. Hāpai paha ia i ka mālama ʻana i ke kaupaona
• ʻAʻole paha ʻo Yogurt no nā mea āpau
• ʻO ka Lactose Intolerance
• ʻAha waiū
• Pākuʻi kō
• Pehea e koho ai i ka Yogurt maikaʻi loa no kou olakino
• Ka Laina Lalo

Ua hoʻopau ʻia ʻo Yogurt e nā kānaka no nā makahiki he haneli.

He momona loa ia, a ʻo ka ʻai mau ʻana e hoʻonui paha i kekahi mau ʻano o kou olakino.

ʻO kahi laʻana, ua loaʻa ka yogurt e hōʻemi i ka makaʻu o ka maʻi puʻuwai a me ka osteoporosis, a me ke kōkua i ka mālama ʻana i ke kaupaona.

ʻImi kēia ʻatikala i nā pono olakino i kākoʻo ʻia e ka ʻepekema 7.

He aha ka yogurt a pehea e hana ai?

ʻO Yogurt kahi huahana waiū makemake nui ʻia i hana ʻia e ka fermentation bacteria o ka waiū.

ʻO ka bacteria i hoʻohana ʻia e hana i ka yogurt i kapa ʻia nā "moʻomeheu yogurt," kahi e hoʻoheheʻe ai i ka lactose, ke kō maoli i loaʻa i ka waiū.

Hoʻopuka kēia kaʻina hana lactic acid, kahi mea e kumu i nā protein waiū e wili, e hāʻawi ana i ka yogurt i kāna ʻono kū hoʻokahi a me kona ʻano.

Hiki ke hana ʻia ʻo Yogurt mai nā ʻano waiū āpau. ʻO nā ʻano i hana ʻia mai ka waiū skim i manaʻo ʻia he momona ʻole, akā ʻo nā mea i hana ʻia mai ka waiū holoʻokoʻa i manaʻo ʻia he momona piha.

ʻO ka yogurt maʻamau me ka ʻole o nā kala i hoʻohui ʻia he keʻokeʻo, wai mānoanoa me kahi ʻono tangy.

Minamina, ʻo ka hapa nui o nā mana kālepa i loko o nā mea hoʻohui, e like me ke kō a me nā mea ʻono hana. ʻAʻole maikaʻi kēia mau yogurts i kou olakino.

Ma ka ʻaoʻao ʻē aʻe, hāʻawi ʻo yogurt mālamalama, unsweetened i nā pono olakino he nui.

No laila me ka ʻole o ka ado hou, eia nā pono ʻepekema 7 e pili ana i ka ʻepekema o ka yogurt maoli.

1. waiwai ʻo ia i nā mea nui

Aia i loko o Yogurt kekahi o nā mea pono āpau e pono ai i kou kino.

ʻIke ʻia no ka loaʻa ʻana o ka nui o ka puna, kahi mineral e pono ai no nā niho olakino a me nā iwi. Hoʻokahi wale nō kīʻaha e hāʻawi iā 49% o kāu pono o ka calcium i kēlā me kēia lā (, 2).

He kiʻekiʻe pū kekahi ia i nā wikamina B, ʻo ia hoʻi ka huaʻai B12 a me ka riboflavin, i pale ʻia i nā maʻi puʻuwai a me nā kīnā hānau neural (2,,).

Hāʻawi kekahi kīʻaha i 38% o kāu pono i kēlā me kēia lā no ka phosphore, 12% no ka magnesium a me 18% no ka potassium. Pono kēia mau minelala no nā hanana olaola, e like me ke kaohi ʻana i ke koko, ka metabolism a me ke olakino iwi (2,,).

Hoʻokahi huaora i loaʻa ʻole i ka yogurt ka huaola D, akā hoʻoikaika pinepine ʻia me ia. Paipai ka Vitamin D i ka olakino a me ka ʻōnaehana paleʻoniʻoni a hoʻemi paha i ka makaʻi o kekahi mau maʻi, e like me ka maʻi puʻuwai a me ke kaumaha (,,).

Hōʻuluʻulu Manaʻo:

Hāʻawi ʻo Yogurt i kēlā me kēia huaʻai e pono ai i kou kino. He kiʻekiʻe loa ia i ka puna, B nā wikamina a me nā mineral.

2. Nui ia i ka Protein

Hāʻawi ʻo Yogurt i kahi nui o ka protein, me 12 mau gram no 7 auneki (200 gram) (2).

Hōʻike ʻia ke protein e kākoʻo i ka metabolism ma o ka hoʻonui ʻana i kāu lilo ikehu, a i ʻole ka helu o nā calorie āu e kuni ai i ka lā holoʻokoʻa ().

ʻO ka loaʻa ʻana o ka protein ka mea nui no ka hoʻoponopono ʻana i ka makemake, no ka mea hoʻonui ia i ka hana ʻana o nā hormoni e hōʻike i ka piha. Hiki paha iā ia ke hōʻemi i ka helu o nā calorie āu e ʻai ai ma ka laulā, kahi mea pono no ka kaohi kaupaona (,,).

I hoʻokahi o nā noi ʻana, ʻoi aku ka pōloli o nā poʻe i snack i ka yogurt a hoʻopau i ka liʻiliʻi he 100 mau calorie i ka ʻaina awakea, ke hoʻohālikelike ʻia i ka poʻe i ʻai i nā meaʻai māmā-protein me ka nui o nā calorie ().

ʻOi aku ka nui o nā hopena i hoʻolaha ʻia e Yogurt inā ʻoe e ʻai i ka yogurt Greek, kahi ʻano mānoanoa loa i hoʻopili ʻia. ʻOi aku ka kiʻekiʻe o ka protein ma mua o ka yogurt maʻamau, e hāʻawi ana i 22 mau gram i kēlā me kēia ʻuneke (200 gram) (15).

Ua hōʻike ʻia ka yogurt Greek e hoʻohuli i ka mana o ka makemake a hoʻopaneʻe i nā manaʻo o ka pōloli ma mua o ka yogurt mau me ka protein liʻiliʻi ().

Hōʻuluʻulu Manaʻo:

ʻO Yogurt, ʻo ia hoʻi ka ʻano Helene, kiʻekiʻe loa i ka protein. He mea kōkua ka protein no ka makemake a me ka kaohi kaumaha.

3. Kekahi Mau ʻokoʻa hiki ke kōkua i ke olakino Digestive

Aia kekahi mau ʻano yogurt i nā koʻohune ola, a i ʻole nā ​​probiotics, kahi ʻāpana o ka moʻomeheu hoʻomaka a i hoʻohui ʻia ma hope o ka pasteurization.

Hiki ke kōkua i ke olakino digestive ke hoʻopau ʻia ().

Minamina, nui nā yogurts i pasteurized, kahi hoʻomehana wela e luku ai i nā bacteria maikaʻi a lākou i loko.

I mea e hōʻoia ai i kāu yogurt i nā probiotics kūpono, e nānā i hoʻokahi i loaʻa nā moʻomeheu ola, ʻeleu, a pono e helu ʻia ma ka lepili.

Loaʻa kekahi ʻano probiotics i ka yogurt, e like me ʻO Bifidobacteria a Lactobacillus, ua hōʻike ʻia e hōʻemi i nā hōʻailona hōʻoluʻolu ʻole o ka maʻi huhū o ka huhū (IBS), kahi maʻi maʻamau e hoʻopili i ke kolone (,,,).

Hoʻokahi kahi noiʻi i loaʻa i nā mea maʻi IBS e hoʻopau mau i ka waiū hū a i ʻole yogurt i loaʻa i loko ʻO Bifidobacteria. Ma hope o ʻekolu pule wale nō, ua hōʻike lākou i nā hoʻomaikaʻi ʻana i ka bloating a me ka pinepine o ka noho - nā hopena i ʻike ʻia ma hope o ʻeono pule, a ().

Ua loaʻa kahi noiʻi ʻē aʻe i kēlā yogurt me ʻO Bifidobacteria hoʻomaikaʻi i nā ʻōnaehana digestive a me ke ola e pili ana i ke olakino ma waena o nā wahine i loaʻa ʻole kahi maʻi digestive ().

Eia kekahi, ua loaʻa i kekahi mau noiʻi he hiki i nā probiotics ke pale aku i ka maʻi diarrhea e pili ana i nā antibiotic, a me ka constipation (,,,, 28).

Hōʻuluʻulu Manaʻo:

Aia kekahi mau ʻano yogurt i nā probiotics, kahi e hoʻonui ai i ke olakino digestive ma o ka hōʻemi ʻana i nā hōʻailona o nā maʻi gastrointestinal maʻamau, e like me ka bloating, diarrhea a me ka constipation.

4. Hiki ke hoʻoikaika i kāu ʻōnaehana pale maʻi

ʻO ka ʻai ʻana i ka yogurt - keu hoʻi inā loaʻa nā probiotics - i kahi manawa maʻamau e hoʻoikaika i kāu ʻōnaehana paleʻoni a hoʻemi i ka likelike o ka loaʻa ʻana i kahi maʻi.

Hōʻike ʻia nā Probiotics e hōʻemi i ka mumū, pili i nā ʻano olakino mai nā maʻi viral i nā maʻi ʻōpū (,,,).

Hōʻike ka noiʻi ma kekahi mau hanana, kōkua paha nā probiotics i ka hōʻemi ʻana i ka hanana, ka lōʻihi a me ke koʻikoʻi o ke anuanu maʻamau (,,,).

Eia kekahi, ʻo nā mea hoʻonui i ka pale o ka yogurt ma muli o ka magnesium, selenium a me ka zinc, ʻo ia nā mineral mineral i ʻike ʻia no ka hana a lākou i ke olakino ʻōnaehana immune (,,).

Hiki i nā yogurts Vitamin D ke hoʻoikaika i ke olakino pale ke ʻoi aku. Ua aʻo ʻia ka wikamina D no ka hiki ke pale i nā maʻi e like me ke anuanu maʻamau a me ka maʻi palū (,,,).

Hōʻuluʻulu Manaʻo:

Hāʻawi ʻo Yogurt i nā probiotics, nā wikamina a me nā minelala, nā mea āpau e hoʻonui i ke olakino pale a pale i kekahi mau maʻi.

5. Hiki iā ia ke pale aku iā Osteoporosis

Aia i loko o Yogurt kekahi mau meaola nui no ka mālama ʻana i ke olakino iwi, e like me ka calcium, protein, potassium, phosphorus, a i kekahi manawa, vitamin D.

ʻO kēia mau huaora a me nā minelala e kōkua nui no ka pale ʻana i ka osteoporosis, kahi ʻano i hōʻike ʻia e ka nāwaliwali o nā iwi. He mea mau ia i ka poʻe ʻelemākule (,,).

ʻO nā kānaka me ka osteoporosis he haʻahaʻa haʻahaʻa o ka iwi a aia i ka nui o ka makaʻi o nā haʻi iwi (,).

Eia nō naʻe, hōʻike ka noiʻi i ka ʻai ʻana ma ka liʻiliʻi he ʻekolu mau lawelawe o nā meaʻai waiū, e like me ka yogurt, i kēlā me kēia lā ke kōkua i ka mālama ʻana i ka iwi iwi a me ka ikaika (,).

Hōʻuluʻulu Manaʻo:

Nui ka waiwai o Yogurt i nā huaora a me nā minelala e hana nui i ke olakino iwi. ʻO ka ʻai mau ʻana e hoʻoliʻiliʻi paha i ka maka o ka osteoporosis.

6. Hiki ke kōkua i ke olakino puʻuwai

ʻO ka momona o ka Yogurt kekahi o nā kumu no ke kumu e hoʻopaʻapaʻa pinepine ai kona olakino. Loaʻa iā ia ka momona momona nui, me kahi liʻiliʻi o nā momona momona monounsaturated.

Ua manaʻoʻiʻo ʻia ka momona ʻo jenated i kumu e loaʻa ai ka maʻi puʻuwai, akā ke hōʻike nei nā noiʻi i kēia manawa ʻaʻole kēia ka hihia. Eia nō naʻe, makemake nui ʻia nā ʻano momona ʻole a me nā momona momona o ka yogurt ma ka US (,,).

ʻAʻohe hōʻike maopopo i ka momona o ka yogurt he mea ʻino ia i kou olakino. I ka ʻoiaʻiʻo, pono paha ia i ke olakino puʻuwai (,).

Hōʻike kekahi mau noiʻi i ka lawe ʻana o ka momona momona mai nā huahana waiū holoʻokoʻa e hoʻonui i ka HDL kolesterol "maikaʻi", i pale paha i ke olakino puʻuwai. Ua loaʻa nā noiʻi ʻē aʻe i ka lawe ʻana i ka yogurt e hōʻemi i ka nui o nā maʻi puʻuwai (,,).

Eia kekahi, ua hōʻike ʻia nā huahana waiū e like me ka yogurt e kōkua ai i ka hoʻēmi ʻana i ke koko kiʻekiʻe, kahi pilikia nui ia no ka maʻi puʻuwai. ʻIke ʻia nā hopena ma ke ʻano he mea nui loa i nā mea i hōʻike mua ʻia me ke koko kiʻekiʻe (,,).

Hōʻuluʻulu Manaʻo:

Nānā ʻole i ka momona o ka momona, ʻike ʻia ka yogurt i ke olakino puʻuwai ma o ka hoʻonui ʻana i ka HDL kolesterol "maikaʻi" a me ka hoʻēmi ʻana i ke koko.

7. Hāpai paha ia i ka mālama ʻana i ke kaupaona

He mau waiwai ko Yogurt i hiki ke kōkua i ka hoʻokele kaumaha.

No ka poʻe hoʻomaka, kiʻekiʻe ia i ka protein, kahi e hana pū ai me ka calcium e hoʻonui i nā kiʻekiʻe o ka hoʻoliʻiliʻi ʻana i nā homone e like me peptide YY a me GLP-1 ().

Eia kekahi, ua ʻike ʻia kekahi mau noiʻi e pili ana ka ʻai yogurt me ka paona o ke kino haʻahaʻa, ka pākēneka momona o ke kino a me ke anapuni o ka pūhaka ().

Hoʻokahi loiloi i ʻike ʻia ʻo ka lawe ʻana i nā huahana waiū momona momona piha, me ka yogurt, hiki ke hoʻemi i ka hanana o ka momona. Kū'ē kēia i ka mea i manaʻoʻiʻo ʻia e pili ana i ka lawe ʻana i ka momona a me ka loaʻa ʻana o ke kaumaha (63).

Ua ʻike ʻia kekahi mau noiʻi ʻē aʻe i ka poʻe e ʻai i ka yogurt e ʻai i ka maikaʻi ma ke ʻano holoʻokoʻa, ke hoʻohālikelike ʻia i ka poʻe ʻai ʻole. ʻO kēia kahi ma muli o kāna ʻike momona kiʻekiʻe, hoʻohālikelike ʻia i kāna ʻike calorie haʻahaʻa (,).

Hōʻuluʻulu Manaʻo:

He kiʻekiʻe ʻo Yogurt i ka protein, e hoʻopiha nei, a hoʻomaikaʻi paha i kāu papaʻai maʻamau. Kōkua kēia mau ʻaoʻao ʻelua i ka hoʻokele kaumaha.

ʻAʻole paha ʻo Yogurt no nā mea āpau

Pono kekahi poʻe e akahele me kā lākou lawe ʻana i ka yogurt, no ka mea he kumu ia no nā hopena maikaʻi ʻole, keu hoʻi i kēlā mau mea me ka hoʻomanawanui ʻole o ka lactose a i ʻole ka alapiʻi waiū.

ʻO ka Lactose Intolerance

Lactose intolerance ke hana ʻole ke kino i ka lactase, pono ka enzyme e wāwahi i ka lactose, ʻo ia ke kō i loaʻa i ka waiū. Alakaʻi ia i nā ʻōnaehana digestive like ʻole, e like me ka ʻeha o ka ʻōpū a me ka diarrhea, ma hope o ka ʻai ʻana i nā huahana waiū.

No laila, ʻo ka poʻe me ka hoʻomanawanui ʻole i ka lactose pono lākou e hōʻalo i ka yogurt.

Eia nō naʻe, hiki i kekahi poʻe i hoʻomanawanui ʻole i ka lactose ke hoʻomanawanui iā ia. ʻO kēia no ka mea ua haki kekahi o ka lactose i ka wā o ka hana ʻana, a kōkua paha nā probiotics i kāna digestion ().

Inā ʻaʻole ʻoe e hoʻomanawanui i ka lactose, he mea ia o ka hoʻāʻo a me ka hemahema e hoʻoholo ai inā maikaʻi ka ʻai ʻana o ka yogurt iā ʻoe.

ʻAha waiū

Loaʻa nā huahana waiū i ka casein a me ka whey, he mau polokina ia a nā mea āpau e maʻi ai. I kēia mau hihia, hoʻonāukiuki ka waiū i kahi hopena i hiki ke kū mai ka hives a me ka pehu ʻana i ka anaphylaxis hoʻoweliweli.

No kēia kumu, ʻoi aku ka maikaʻi o ka hōʻalo ʻana i ka yogurt inā he maʻi waiū kāu.

Pākuʻi kō

Nui nā ʻano yogurt i loaʻa nā kō i hoʻohui ʻia i ke kiʻekiʻe, ʻo ka mea i kapa ʻia ma ka haʻahaʻa o ka momona. Hoʻopili ʻia ka nui o ke kō me nā pilikia olakino, e like me ka maʻi diabetes a me ka momona (,,).

No laila, he mea nui e heluhelu i nā lepili meaʻai a pale i nā māka e papa inoa nei i ke kō i nā mea hana.

Hōʻuluʻulu Manaʻo:

Loaʻa paha nā hopena maikaʻi ʻole ʻo Yogurt no nā mea me ka hoʻomanawanui ʻole o ka lactose a i ʻole nā ​​maʻi maʻi o ka waiū. Nui nā ʻano i loko o nā kō i hoʻohui ʻia, i hiki ke hāʻawi i kekahi ʻano olakino.

Pehea e koho ai i ka Yogurt maikaʻi loa no kou olakino

ʻOi aku ka liʻiliʻi i ka wā e koho ai i kahi yogurt olakino.

ʻOi aku ka maikaʻi o nā ʻano pālahalaha, ʻaʻohe momona, no ka mea, loaʻa nā mea liʻiliʻi me ka ʻole o nā kō.

Inā koho ʻoe i kahi yogurt haʻahaʻa a momona paha he koho pilikino ia.

Loaʻa i nā ʻano momona momona piha nā calorie hou aku, akā ʻaʻole ia he manaʻo maikaʻi ʻole lākou. E hoʻopili wale me ka nui o ka ʻāpana i ʻōlelo ʻia.

E ʻimi pū ʻoe i nā yogurts i loko o nā moʻomeheu ola a hana e hōʻoia i kou hoʻoponopono ʻana i nā probiotics e hoʻolaha nei i ke olakino.

Hōʻuluʻulu Manaʻo:

Loaʻa i nā yogurts ʻoi loa no kou olakino kekahi mau mea hoʻohui a ʻaʻohe kō i hoʻohui ʻia. Pahuhopu i kahi māka e loaʻa ai nā probiotics.

Ka Laina Lalo

Nui ka waiwai o Yogurt a hiki ke hoʻonui i kou olakino ke hoʻopau mau ʻia.

Hiki ke kōkua i ka hōʻemi ʻana i ka hopena o kekahi mau maʻi, ʻoiai ke kōkua nei i ke olakino digestive a me ka kaohi kaumaha.

Eia nō naʻe, e koho pono i kāu yogurt. No nā pono olakino nui loa, koho i nā ʻano laulau ʻole, momona ʻole i loaʻa nā probiotics.

Hōʻike ʻia ke protein e kākoʻo i ka metabolism ma o ka hoʻonui ʻana i kāu lilo ikehu, a i ʻole ka helu o nā calorie āu e kuni ai i ka lā holoʻokoʻa ().

ʻO ka loaʻa ʻana o ka protein ka mea nui no ka hoʻoponopono ʻana i ka makemake, no ka mea hoʻonui ia i ka hana ʻana o nā hormoni e hōʻike i ka piha. Hiki paha iā ia ke hōʻemi i ka helu o nā calorie āu e ʻai ai ma ka laulā, kahi mea pono no ka kaohi kaupaona (,,).

I hoʻokahi o nā noi ʻana, ʻoi aku ka pōloli o nā poʻe i snack i ka yogurt a hoʻopau i ka liʻiliʻi he 100 mau calorie i ka ʻaina awakea, ke hoʻohālikelike ʻia i ka poʻe i ʻai i nā meaʻai māmā-protein me ka nui o nā calorie ().

ʻOi aku ka nui o nā hopena i hoʻolaha ʻia e Yogurt inā ʻoe e ʻai i ka yogurt Greek, kahi ʻano mānoanoa loa i hoʻopili ʻia. ʻOi aku ka kiʻekiʻe o ka protein ma mua o ka yogurt maʻamau, e hāʻawi ana i 22 mau gram i kēlā me kēia ʻuneke (200 gram) (15).

Ua hōʻike ʻia ka yogurt Greek e hoʻohuli i ka mana o ka makemake a hoʻopaneʻe i nā manaʻo o ka pōloli ma mua o ka yogurt mau me ka protein liʻiliʻi ().

Hōʻuluʻulu Manaʻo:

ʻO Yogurt, ʻo ia hoʻi ka ʻano Helene, kiʻekiʻe loa i ka protein. He mea kōkua ka protein no ka makemake a me ka kaohi kaumaha.

3. Kekahi Mau ʻokoʻa hiki ke kōkua i ke olakino Digestive

Aia kekahi mau ʻano yogurt i nā koʻohune ola, a i ʻole nā ​​probiotics, kahi ʻāpana o ka moʻomeheu hoʻomaka a i hoʻohui ʻia ma hope o ka pasteurization.

Hiki ke kōkua i ke olakino digestive ke hoʻopau ʻia ().

Minamina, nui nā yogurts i pasteurized, kahi hoʻomehana wela e luku ai i nā bacteria maikaʻi a lākou i loko.

I mea e hōʻoia ai i kāu yogurt i nā probiotics kūpono, e nānā i hoʻokahi i loaʻa nā moʻomeheu ola, ʻeleu, a pono e helu ʻia ma ka lepili.

Loaʻa kekahi ʻano probiotics i ka yogurt, e like me ʻO Bifidobacteria a Lactobacillus, ua hōʻike ʻia e hōʻemi i nā hōʻailona hōʻoluʻolu ʻole o ka maʻi huhū o ka huhū (IBS), kahi maʻi maʻamau e hoʻopili i ke kolone (,,,).

Hoʻokahi kahi noiʻi i loaʻa i nā mea maʻi IBS e hoʻopau mau i ka waiū hū a i ʻole yogurt i loaʻa i loko ʻO Bifidobacteria. Ma hope o ʻekolu pule wale nō, ua hōʻike lākou i nā hoʻomaikaʻi ʻana i ka bloating a me ka pinepine o ka noho - nā hopena i ʻike ʻia ma hope o ʻeono pule, a ().

Ua loaʻa kahi noiʻi ʻē aʻe i kēlā yogurt me ʻO Bifidobacteria hoʻomaikaʻi i nā ʻōnaehana digestive a me ke ola e pili ana i ke olakino ma waena o nā wahine i loaʻa ʻole kahi maʻi digestive ().

Eia kekahi, ua loaʻa i kekahi mau noiʻi he hiki i nā probiotics ke pale aku i ka maʻi diarrhea e pili ana i nā antibiotic, a me ka constipation (,,,, 28).

Hōʻuluʻulu Manaʻo:

Aia kekahi mau ʻano yogurt i nā probiotics, kahi e hoʻonui ai i ke olakino digestive ma o ka hōʻemi ʻana i nā hōʻailona o nā maʻi gastrointestinal maʻamau, e like me ka bloating, diarrhea a me ka constipation.

4. Hiki ke hoʻoikaika i kāu ʻōnaehana pale maʻi

ʻO ka ʻai ʻana i ka yogurt - keu hoʻi inā loaʻa nā probiotics - i kahi manawa maʻamau e hoʻoikaika i kāu ʻōnaehana paleʻoni a hoʻemi i ka likelike o ka loaʻa ʻana i kahi maʻi.

Hōʻike ʻia nā Probiotics e hōʻemi i ka mumū, pili i nā ʻano olakino mai nā maʻi viral i nā maʻi ʻōpū (,,,).

Hōʻike ka noiʻi ma kekahi mau hanana, kōkua paha nā probiotics i ka hōʻemi ʻana i ka hanana, ka lōʻihi a me ke koʻikoʻi o ke anuanu maʻamau (,,,).

Eia kekahi, ʻo nā mea hoʻonui i ka pale o ka yogurt ma muli o ka magnesium, selenium a me ka zinc, ʻo ia nā mineral mineral i ʻike ʻia no ka hana a lākou i ke olakino ʻōnaehana immune (,,).

Hiki i nā yogurts Vitamin D ke hoʻoikaika i ke olakino pale ke ʻoi aku. Ua aʻo ʻia ka wikamina D no ka hiki ke pale i nā maʻi e like me ke anuanu maʻamau a me ka maʻi palū (,,,).

Hōʻuluʻulu Manaʻo:

Hāʻawi ʻo Yogurt i nā probiotics, nā wikamina a me nā minelala, nā mea āpau e hoʻonui i ke olakino pale a pale i kekahi mau maʻi.

5. Hiki iā ia ke pale aku iā Osteoporosis

Aia i loko o Yogurt kekahi mau meaola nui no ka mālama ʻana i ke olakino iwi, e like me ka calcium, protein, potassium, phosphorus, a i kekahi manawa, vitamin D.

ʻO kēia mau huaora a me nā minelala e kōkua nui no ka pale ʻana i ka osteoporosis, kahi ʻano i hōʻike ʻia e ka nāwaliwali o nā iwi. He mea mau ia i ka poʻe ʻelemākule (,,).

ʻO nā kānaka me ka osteoporosis he haʻahaʻa haʻahaʻa o ka iwi a aia i ka nui o ka makaʻi o nā haʻi iwi (,).

Eia nō naʻe, hōʻike ka noiʻi i ka ʻai ʻana ma ka liʻiliʻi he ʻekolu mau lawelawe o nā meaʻai waiū, e like me ka yogurt, i kēlā me kēia lā ke kōkua i ka mālama ʻana i ka iwi iwi a me ka ikaika (,).

Hōʻuluʻulu Manaʻo:

Nui ka waiwai o Yogurt i nā huaora a me nā minelala e hana nui i ke olakino iwi. ʻO ka ʻai mau ʻana e hōʻemi paha i ka maka o ka osteoporosis.

6. Hiki ke kōkua i ke olakino puʻuwai

ʻO ka momona o ka Yogurt kekahi o nā kumu no ke kumu e hoʻopaʻapaʻa pinepine ai kona olakino. Loaʻa iā ia ka momona momona nui, me kahi liʻiliʻi o nā momona momona monounsaturated.

Ua manaʻoʻiʻo ʻia ka momona ʻo jenated i kumu e hōʻeha ai i ka maʻi puʻuwai, akā ke hōʻike nei nā noiʻi i kēia manawa ʻaʻole kēia ka hihia. Eia nō naʻe, makemake nui ʻia nā ʻano momona ʻole a me nā momona momona o ka yogurt ma ka US (,,).

ʻAʻohe hōʻike maopopo i ka momona o ka yogurt he mea ʻino ia i kou olakino. I ka ʻoiaʻiʻo, pono paha ia i ke olakino puʻuwai (,).

Hōʻike kekahi mau noiʻi i ka lawe ʻana o ka momona momona mai nā huahana waiū holoʻokoʻa e hoʻonui i ka HDL kolesterol "maikaʻi", i pale paha i ke olakino puʻuwai. Ua loaʻa nā noiʻi ʻē aʻe i ka lawe ʻana i ka yogurt e hōʻemi i ka nui o nā maʻi puʻuwai (,,).

Eia kekahi, ua hōʻike ʻia nā huahana waiū e like me ka yogurt e kōkua ai i ka hoʻēmi ʻana i ke koko kiʻekiʻe, kahi pilikia nui ia no ka maʻi puʻuwai. ʻIke ʻia nā hopena ma ke ʻano he mea nui loa i nā mea i hōʻike mua ʻia me ke koko kiʻekiʻe (,,).

Hōʻuluʻulu Manaʻo:

Nānā ʻole i ka momona o ka momona, ʻike ʻia ka yogurt i ke olakino puʻuwai ma o ka hoʻonui ʻana i ka HDL kolesterol "maikaʻi" a me ka hoʻēmi ʻana i ke koko.

7. Hāpai paha ia i ka mālama ʻana i ke kaupaona

He mau waiwai ko Yogurt i hiki ke kōkua i ka hoʻokele kaumaha.

No ka poʻe hoʻomaka, kiʻekiʻe ia i ka protein, kahi e hana pū ai me ka calcium e hoʻonui i nā kiʻekiʻe o ka hoʻoliʻiliʻi ʻana i nā homone e like me peptide YY a me GLP-1 ().

Eia kekahi, ua ʻike ʻia kekahi mau noiʻi e pili ana ka ʻai yogurt me ka paona o ke kino haʻahaʻa, ka pākēneka momona o ke kino a me ke anapuni o ka pūhaka ().

Hoʻokahi loiloi i ʻike ʻia ʻo ka lawe ʻana i nā huahana waiū momona momona piha, e like me ka yogurt, hiki ke hoʻemi i ka hanana o ka momona. Kū'ē kēia i ka mea i manaʻoʻiʻo ʻia e pili ana i ka lawe ʻana i ka momona a me ka loaʻa ʻana o ke kaumaha (63).

Ua ʻike ʻia kekahi mau noiʻi ʻē aʻe i ka poʻe e ʻai i ka yogurt e ʻai i ka maikaʻi ma ke ʻano holoʻokoʻa, ke hoʻohālikelike ʻia i ka poʻe ʻai ʻole. ʻO kēia kahi ma muli o kāna ʻike momona kiʻekiʻe, hoʻohālikelike ʻia i kāna ʻike calorie haʻahaʻa (,).

Hōʻuluʻulu Manaʻo:

He kiʻekiʻe ʻo Yogurt i ka protein, e hoʻopiha nei, a hoʻomaikaʻi paha i kāu papaʻai maʻamau.Kōkua kēia mau ʻaoʻao ʻelua i ka hoʻokele kaumaha.

ʻAʻole paha ʻo Yogurt no nā mea āpau

Pono kekahi poʻe e akahele me kā lākou lawe ʻana i ka yogurt, no ka mea he kumu ia no nā hopena maikaʻi ʻole, keu hoʻi i kēlā mau mea me ka hoʻomanawanui ʻole o ka lactose a i ʻole ka alapiʻi waiū.

ʻO ka Lactose Intolerance

Lactose intolerance ke hana ʻole ke kino i ka lactase, pono ka enzyme e wāwahi i ka lactose, ʻo ia ke kō i loaʻa i ka waiū. Alakaʻi ia i nā ʻōnaehana digestive like ʻole, e like me ka ʻeha o ka ʻōpū a me ka diarrhea, ma hope o ka ʻai ʻana i nā huahana waiū.

No laila, ʻo ka poʻe me ka hoʻomanawanui ʻole i ka lactose pono lākou e hōʻalo i ka yogurt.

Eia nō naʻe, hiki i kekahi poʻe i hoʻomanawanui ʻole i ka lactose ke hoʻomanawanui iā ia. ʻO kēia no ka mea ua haki kekahi o ka lactose i ka wā o ka hana ʻana, a kōkua paha nā probiotics i kāna digestion ().

Inā ʻaʻole ʻoe e hoʻomanawanui i ka lactose, he mea ia o ka hoʻāʻo a me ka hemahema e hoʻoholo ai inā maikaʻi ka ʻai ʻana o ka yogurt iā ʻoe.

ʻAha waiū

Loaʻa nā huahana waiū i ka casein a me ka whey, he mau polokina ia a nā mea āpau e maʻi ai. I kēia mau hihia, hoʻonāukiuki ka waiū i kahi hopena i hiki ke kū mai ka hives a me ka pehu ʻana i ka anaphylaxis hoʻoweliweli.

No kēia kumu, ʻoi aku ka maikaʻi o ka hōʻalo ʻana i ka yogurt inā he maʻi waiū kāu.

Pākuʻi kō

Nui nā ʻano yogurt i loaʻa nā kō i hoʻohui ʻia i ke kiʻekiʻe, ʻo ka mea i kapa ʻia ma ka haʻahaʻa o ka momona. Hoʻopili ʻia ka nui o ke kō me nā pilikia olakino, e like me ka maʻi diabetes a me ka momona (,,).

No laila, he mea nui e heluhelu i nā lepili meaʻai a pale i nā māka e papa inoa nei i ke kō i nā mea hana.

Hōʻuluʻulu Manaʻo:

Loaʻa paha nā hopena maikaʻi ʻole ʻo Yogurt no nā mea me ka hoʻomanawanui ʻole o ka lactose a i ʻole nā ​​maʻi maʻi o ka waiū. Nui nā ʻano i loko o nā kō i hoʻohui ʻia, i hiki ke hāʻawi i kekahi ʻano olakino.

Pehea e koho ai i ka Yogurt maikaʻi loa no kou olakino

ʻOi aku ka liʻiliʻi i ka wā e koho ai i kahi yogurt olakino.

ʻOi aku ka maikaʻi o nā ʻano pālahalaha, ʻaʻohe momona, no ka mea, loaʻa nā mea liʻiliʻi me ka ʻole o nā kō.

Inā koho ʻoe i kahi yogurt haʻahaʻa a momona paha he koho pilikino ia.

Loaʻa i nā ʻano momona momona piha nā calorie hou aku, akā ʻaʻole ia he manaʻo maikaʻi ʻole lākou. E hoʻopili wale me ka nui o ka ʻāpana i ʻōlelo ʻia.

E ʻimi pū ʻoe i nā yogurts i loko o nā moʻomeheu ola a hana e hōʻoia i kou hoʻoponopono ʻana i nā probiotics e hoʻolaha nei i ke olakino.

Hōʻuluʻulu Manaʻo:

Loaʻa i nā yogurts ʻoi loa no kou olakino kekahi mau mea hoʻohui a ʻaʻohe kō i hoʻohui ʻia. Pahuhopu i kahi māka e loaʻa ai nā probiotics.

Ka Laina Lalo

Nui ka waiwai o Yogurt a hiki ke hoʻonui i kou olakino ke hoʻopau mau ʻia.

Hiki ke kōkua i ka hōʻemi ʻana i ka hopena o kekahi mau maʻi, ʻoiai ke kōkua nei i ke olakino digestive a me ka kaohi kaumaha.

Eia nō naʻe, e koho pono i kāu yogurt. No nā pono olakino nui loa, koho i nā ʻano laulau ʻole, momona ʻole i loaʻa nā probiotics.