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

Anter

• E heluhelu mau i ka lepili
• Papa Inoa Pono Hana
• ʻOiaʻiʻo Nutr
• Hōʻalo i ke kō i hoʻohui ʻia
• ʻO Low-Fat vs Full-Fat
• E nānā no nā moʻomeheu ola
• ʻO wai ke ʻano ʻoi aku ka maikaʻi?
• Greek, Non-Dairy a i ʻole Yogurt maʻamau?
• Hui a ʻaʻole paha?
• Kekahi mau Yogurts e hoʻāʻo
• ʻO Organic Stonyfield
• ʻO Dannon All Kūlohelohe
• Fage Huina Plain
• Ke koho ʻana i kahi Yogurt Ola, ʻoi aku ka liʻiliʻi

Kūʻai pinepine ʻia ʻo Yogurt ma ke ʻano he meaʻai olakino.

Eia nō naʻe, hiki i ke kō a me nā mea ʻono i hoʻohui ʻia i nā yogurts ke hana iā lākou e like me ka meaʻai maikaʻi ʻole.

No kēia kumu, huikau ka hoʻokele ʻana i ka ʻaoʻao yogurt o kāu hale kūʻai.

E hāhai i kēia alakaʻi e ʻike ai i nā mea e nānā ai a me nā mea e hōʻalo ai ke kūʻai aku no ka yogurt olakino.

E heluhelu mau i ka lepili

ʻO ka heluhelu ʻana i ka lepili ka mea mau loa i ke koho ʻana i nā meaʻai e kūʻai ai.

ʻO kēia no ka mea he mea nui ka heluhelu ʻana i ka lepili i ka ʻike ʻana i ka mea maoli i kāu meaʻai.

Ma waho, he mea like paha nā yogurts āpau. Eia nō naʻe, inā ʻike ʻoe i ka mea e nānā ai, hiki i ka lepili i kēlā me kēia yogurt ke haʻi i kahi moʻolelo ʻokoʻa.

Papa Inoa Pono Hana

ʻOiai ʻo nā yogurts āpau e hoʻomaka ma ke ʻano he yogurt maʻamau, loaʻa mau iā lākou nā mea hoʻohui i hoʻohui ʻia, e like me ke kō, nā mea ʻono hana, nā mea hoʻowali, a me nā mea mālama.

Ke hiki, koho i kahi yogurt me ka nui ʻole o nā mea hoʻohui i hoʻohui ʻia. Akā, e hoʻāʻo e koho i kahi yogurt me nā mea hoʻohui.

Pono lākou e hoʻopili i ka waiū, nā moʻomeheu bacterial i hoʻohana ʻia e hoʻolilo i ka waiū i yogurt a ʻaʻole i ka nui ʻē aʻe.

Helu ʻia nā mea hoʻohui e ke kaupaona, no laila e hōʻalo i nā yogurts i loaʻa ka kō i kokoke i ka piko.

ʻOi aku ka maikaʻi, pale wale i nā yogurts i loaʻa kekahi ʻano kō i hoʻohui ʻia ma ka papa inoa o nā mea hoʻohui.

Hiki ke helu ʻia ke kō ma lalo o kekahi mau inoa like ʻole, e like me ka sukrosa, syrup kānana fructose kiʻekiʻe, wai huaʻai, kō kō a me nectar agave.

ʻOiaʻiʻo Nutr

Hiki i nā ʻike pilikino i ka lepili ke hāʻawi iā ʻoe i kekahi o ka ʻike kikoʻī.

ʻO ka nui o ka lawelawe a me nā calorie no kēlā me kēia lawelawe i helu ʻia ma ka luna. Hiki i nā ʻike mea hānai ke haʻi aku iā ʻoe i ka nui o nā carbs, momona, protein a me kō i loko o kēlā me kēia lawelawe.

E hoʻomaopopo he ʻoi aku paha ma mua o hoʻokahi lawelawe i kēlā me kēia ipu, ʻo ia hoʻi ʻoi aku ka nui o nā calorie.

I kēia manawa, ʻaʻole hoʻokaʻawale ka lepiliʻai mai ka kō kō i kūlohelohe, kahi e paʻakikī ai e haʻi i ka nui o nā kō i hoʻohui ʻia.

Eia nō naʻe, loaʻa nā ʻōkuhi lepili i hiki ke helu ʻia nā gram o ke kō i hoʻohui ʻia no kēlā me kēia lawelawe ma nā lepili i ka wā e hiki mai ana.

E haʻi aku hoʻi ka ʻike meaʻai i ka nui o ka calcium a me ka wikamina D o kēlā me kēia yogurt e lawelawe nei.

Ma ke kūpono, e loaʻa i kāu yogurt ka wikamina D a me kahi ʻāpana nui o kāu pono o ka calcium i kēlā me kēia lā. E helu ʻia kēia ma ke ʻano he pākēneka o ka waiwai o kēlā me kēia lā (% DV) ma ka lepili.

No ka ʻike hou aku e pili ana i ka heluhelu ʻana i nā lepili ʻai, e nānā i kēia ʻatikala.

ʻO ka heluhelu ʻana i ka lepili ka mea mua āu e hana ai ke koho ʻana i kahi yogurt. Hiki i ka papa inoa o nā meaʻai a me nā papa mea hoʻohui ke haʻi nui iā ʻoe e pili ana i nā mea o kāu yogurt.

Hōʻalo i ke kō i hoʻohui ʻia

ʻO ka lawehala nui e hoʻohuli i ka yogurt mai kahi mea olakino olakino i hoʻohui ʻia i kō.

Ua hoʻonui ka ʻai ʻana a ʻAmelika i ka kō i hoʻonui ʻia mai 20 lbs (9 kg) o ke kō i kēlā me kēia makahiki i ka 1850 a i ka 160 lbs (73 kg) i kēlā me kēia makahiki e nā 2000 mua ().

Hoʻohālikelike ʻia ke kuleana o nā mea inu kō kō no 40% o kēlā hoʻonui. Eia nō naʻe, nā meaʻai i hana ʻia me ke kō i hoʻohui ʻia, me nā yogurts momona, kōkua i ka hāʻawi ʻana iā ia ().

ʻO ka ʻai ʻana i ke kō a hiki ke hōʻino loa i ke olakino. Ua hoʻopili ka noiʻi iā ia i ka hoʻomohala ʻana o ka momona, maʻi puʻuwai, hana ʻole i ka metabolic, ka maʻi ate a me ka maʻi maʻamau ʻo 2, me nā pilikia ʻē aʻe (,,).

ʻOiai aia i loko o ka yogurt kekahi kō kō maoli i ke ʻano o ka lactose (kō kō waiū), hoʻohui pinepine nā ʻoihana meaʻai i nā nui o nā sugars maʻalahi e ʻono ai i ka yogurt.

Loaʻa i loko o ka yogurt Plain ma kahi o 10-15 mau kolamu o nā kalakeke ma ke kīʻaha (245 gram), akā hiki i nā yogurt ʻono a ʻono paha ke loaʻa maʻalahi ma mua o 30 gram no kēlā me kēia lawelawe (4).

E koho i kahi yogurt olakino, e ʻohi i nā mana me ke kō liʻiliʻi loa no kēlā me kēia lawelawe. ʻO kēia kahi liʻiliʻi e hiki ai ma luna o ka 10-15 mau kenika no ke kīʻaha (245 gram) i loaʻa mai ka lactose.

ʻO ka maʻamau, ʻo ke koho olakino loa loa he yogurt pono ʻole ʻia. Akā inā ʻaʻole ʻoe makemake i ka yogurt maʻamau, aia kekahi mau mea hiki iā ʻoe ke hana ma kahi.

ʻO kahi koho e hoʻomomona iā ia iho me kāu hua punahele punahele.

Hiki iā ʻoe ke hana i kāu hua chia hua yogurt ponoʻī e hōʻemi ai i ka yogurt māmā. A, ma ke ʻano he bonus, e loaʻa ʻoe i ka protein, pulupulu a momona momona me nā hua chia.

Maʻalahi e like me ka hoʻohuihui ʻana i 2 mau kīʻaha (473 ml) o ka yogurt me 1.5-2 punetēpu (22-30 ml) o nā hua chia a waiho ʻo ia e noho pō i loko o ka pahu hau.

Hiki i ke kō kō ke hoʻohui i kahi meaʻai olakino i meaʻai meaʻai ʻole. Koho i ka yogurt maʻalahi ke hiki a heluhelu mau i ka lepili e ʻike inā ua hoʻohui ʻia ke kō.

ʻO Low-Fat vs Full-Fat

Hiki ke hana ʻia ʻo Yogurt mai ka waiū piha, momona momona a momona ʻole paha.

Paipai pinepine nā loea olakino i nā huahana waiū momona momona no ka mea ʻo ka hapa nui o ka poʻe e ʻai i nā mea ʻoi aku ka nui ma mua o kā lākou makemake.

ʻO ka hopena, hana ʻia ka hapa nui o nā yogurts mai ka waiū momona momona a momona ʻole.

Eia nō naʻe, loaʻa mau i nā yogourt momona-momona ka nui o ke kō, i hoʻohui ʻia e uku no ka nalo ʻana o ka ʻono mai ka momona. No laila inā koho ʻoe i ka yogurt momona momona, e nānā pono i hoʻokahi me ka ʻole o ke kō.

Loaʻa ka yogurt momona-piha. ʻOiai ʻoi aku ka nui o kāna mau calorie ma mua o ka yogurt momona momona haʻahaʻa, ʻaʻole ia e hana i kahi koho olakino maikaʻi ʻole.

ʻO ka ʻoiaʻiʻo, nā momona i loaʻa i nā huahana waiū momona piha e pono paha.

Loaʻa i nā huahana waiū kekahi mau momona trans kūlohelohe i kūlike ʻole i nā momona trans trans i loaʻa i kekahi mau meaʻai i hana ʻia.

ʻO kēia mau momona, ʻo ia hoʻi ʻo ka conjugated linoleic acid (CLA), ʻaʻole i manaʻo ʻia he mea ʻino a loaʻa pū kekahi mau pono olakino.

Hiki iā lākou ke kōkua i ka hōʻemi ʻana i ka momona o ke kino a me ka mumū, hoʻemi i ka makaʻu o ka maʻi puʻuwai, hoʻomaikaʻi i ke kahe ʻana o ke kō a me ka hakakā ʻana i nā hunaola maʻi ʻaʻai i nā paipu hōʻike (,,).

Hiki ke olakino nā yogurts momona-momona a momona momona ʻole ʻelua hoʻi. E hoʻoholo i ke ʻano o ka ʻai e like me kāu ʻano papaʻai, nā makemake o ka meaʻai a me nā pahuhopu calorie.

Hiki ke hana ʻia ʻo Yogurt mai ka momona momona a momona paha. ʻO ka yogurt hoʻoliʻiliʻi momona he haʻahaʻa wale nō ia i nā calories inā ʻaʻohe ona kō kō. Hiki i nā mea ʻelua ke koho olakino.

E nānā no nā moʻomeheu ola

Hoʻohana ʻia nā koʻohune probiotic ola e hana i ka yogurt. Huli lākou i ka waiū kō (lactose) i lactic acid, kahi e ʻono ai ka yogurt.

ʻO kēia mau koʻohune probiotic, i kapa ʻia he "moʻomeheu ola" i ka yogurt, hiki ke hāʻawi i kahi nui o nā pono olakino.

ʻOiai ʻo ka noiʻi ʻana i nā probiotics aia nō i kona wā kamaliʻi, hōʻike nā noiʻi hiki iā lākou ke:

• Hoʻonui i nā hōʻailona o ka hoʻomanawanui lactose ().
• Hoʻoulu i ka ʻōnaehana pale ().
• Hoʻoemi nui i nā ʻōuli o ke kaumaha ().
• E hoʻēmi i ka makaʻu o ka maʻi pākīpika i pili i nā keiki a me nā mākua (,).
• Hoʻomaikaʻi i nā ʻōuli o ka maʻi hanu huhū (,).

Ua ʻike ʻia kekahi mau noiʻi ʻē aʻe hiki i ka yogurt probiotic ke kōkua i ka hoʻohaʻahaʻa ʻana i ka kolesterol, ke kaumaha o ke kino a me nā māka hoʻomāhuahua.

ʻO ka ʻai yogurt me ka probiotic Bifidobacterium ua hōʻike ʻia e hoʻomaikaʻi i ka maʻamau o ka ʻōpū i nā keiki a me nā wahine (, 17).

Loaʻa nā yogurts āpau i kēia mau moʻomeheu ola ma mua, ʻoiai ʻo lākou ka mea i hoʻohuli i ka waiū i yogurt.

Eia nō naʻe, hiki i ka ʻikepili probiotic o kahi yogurt ke loli nui loa i ka nui o nā kumu, e like me nā ʻano ukana a me nā kūlana mālama.

No ka loaʻa ʻana o nā pōmaikaʻi ʻoi loa mai kāu yogurt, koho i hoʻokahi me nā probioticsʻoi loa. Minamina, ʻaʻohe ala maʻalahi e haʻi ai i ka nui o kēlā me kēia yogurt.

Hāʻawi ka National Yogurt Association i ka sila "Live and Active Cultures" sila no nā yogurts i loaʻa he 100 miliona mau moʻomeheu (bacteria) no ka gram i ka manawa o ka hoʻāʻo. Penei ke ʻano o ke sila: Puna kiʻi: Fage.

Eia naʻe, pipiʻi ke kiʻi ʻana i ke sila. He nui nā mana i koho e hele me ka ʻole, ʻoiai lākou e hoʻokō i nā moʻomeheu 100 miliona no ka māka gram.

I ka ʻoiaʻiʻo, ua hōʻike ʻia kahi hōʻike e pili ana i nā yogurts i hōʻike kūʻokoʻa ʻia he nui nā mana me ka ʻole o ka sila i loko o 100 miliona mau moʻomeheu ma ka gram (18).

ʻO ka mea nui e hōʻalo i nā yogurts i mālama ʻia i ka wela, a i ʻole pasteurized ma hope o ka hoʻohui ʻia ʻana o nā probiotics. Pepehi ka Pasteurization i nā bacteria, pono ke ola e pōmaikaʻi iā ʻoe.

Maʻalahi ke ʻike ʻia ma muli o nā lepili o kēia mau yogurts e ʻōlelo "heat-treated after culturing" (19).

ʻO ka Probiotics ka bacteria aloha e hoʻolilo i ka waiū i yogurt. E nānā i ka yogurt me ka sila "Live and Active Cultures" sila a pale i nā yogurts i pasteurized ma hope o ka hana.

ʻO wai ke ʻano ʻoi aku ka maikaʻi?

Loaʻa nā ʻano like ʻole o ka yogurt, a eia ke hoʻohālikelike ʻia nā ʻano ʻokoʻa.

Greek, Non-Dairy a i ʻole Yogurt maʻamau?

ʻO ka yogurt Greek ka mea nui i loko o ka yogurt i kēia manawa. ʻOkoʻa ia mai ka yogurt kuʻuna no ka mea ʻoi aku ka paʻakikī i nā manawa ʻē aʻe, e hemo ana i kekahi o nā whey a me ka lactose.

Hāʻawi kēia i ka yogurt Helene ma kahi o ʻelua manawa o ka protein e like me ka yogurt kuʻuna a ma kahi o ka hapalua o nā carbs. He koho maikaʻi loa ia e like me ka hoʻopihapiha meaʻai māmā a no ka poʻe i hoʻomanawanui ʻole i ka lactose (20).

Eia nō naʻe, ʻoi aku ka kiʻekiʻe o ka yogurt Helene i nā calories a me nā momona a loaʻa ka liʻiliʻi o ka calcium ma mua o ka yogurt kuʻuna.

Hoʻopiha pū ʻia nā mana he nui me ka kō kō.

ʻO nā yogurts ʻole waiū, e like me ka soy a i ʻole ka yogurt niu, a ua lilo i kaulana. Ma muli o ka hoʻokumu ʻana o nā mea kanu, ʻoi aku ka haʻahaʻa o ka momona ma mua o ka yogurt kuʻuna a ʻaʻohe o lactose.

ʻO kēia nā koho kūpono no nā vegans a me nā poʻe me ka hoʻomanawanui ʻole o ka lactose. Eia naʻe, ʻaʻohe i loko o lākou ka nui o ka calcium, no laila e nānā pono i ka lepili no kahi laikini me ka calcium i hoʻohui ʻia a me ka huaʻai D.

ʻO ka yogurt Greek, non-dairy a me ka yogurt maʻamau hiki i nā koho olakino āpau, akā ʻaʻohe mea olakino i ʻoi aku ma mua o nā mea ʻē aʻe.

Hui a ʻaʻole paha?

No ka hali ʻana i ka sila wina o USDA, pono ka waiū mai nā bipi i hānai ʻia me ka meaola, ʻai ʻole GMO a mālama ʻole ʻia me nā lāʻau ʻalopiko a i ʻole nā ​​hormones ulu.

Eia nō naʻe, inā maikaʻi a maikaʻi ʻole nā ​​meaʻai meaola a hoʻopaʻapaʻa nui ʻia, a ʻo ka hoʻohana ʻana o nā GMO a me nā ulu ulu i ka mahiʻai waiū ka mea hoʻopaʻapaʻa loa.

ʻO ka ʻike hānai o nā meaola a me nā meaʻai maʻamau he controversial pū kekahi, ʻoiai aia he mea ʻokoʻa ke hiki mai i ka waiū waiu.

ʻO kahi laʻana, ua ʻike ʻia nā noiʻi ua loaʻa i ka waiū meaola kahi hōʻike momona momona ʻoi aku ka maikaʻi a me ka beta-carotene kiʻekiʻe, ka huaola E a me ka ʻike hao ma mua o ka waiū maʻamau (21,)

Eia nō naʻe, ʻike ʻia ka haʻahaʻa o ka waiū meaola i loko o nā minelala selenium a me iodine ().

ʻO ka mea hoihoi, ʻo kēia mau ʻokoʻa ma muli o ka ʻokoʻa o ka papaʻai o nā bipi. ʻAʻole lākou i kaukaʻi i ka hana ʻana o ka mahiʻai a mea maʻamau paha (,).

ʻO ka ʻoiaʻiʻo, paʻakikī e ʻōlelo inā ʻoi aku ka maikaʻi o ka meaola ma mua o ka maʻamau i ka wā e pili ana i ka meaʻai a me nā pono olakino.

ʻOi aku ka nui o nā protein a me ka liʻiliʻi o nā carbs ma kahi o ka yogurt Greek, ʻoiai ʻo ka yogurt-free yogurt e liʻiliʻi ka momona a ʻaʻohe lactose. ʻOi aku ka momona o ka yogurt organik i kekahi mau mea momona, akā haʻahaʻa i nā poʻe ʻē aʻe.

Kekahi mau Yogurts e hoʻāʻo

ʻOiai ʻaʻohe kumu o kēia papa inoa, eia kekahi mau ʻano yogurt i koho pono i ke olakino.

ʻO Organic Stonyfield

He inoa maikaʻi ʻo Stonyfield Organic inā ʻoe makemake e kūʻai i nā meaola. He meaola kā lākou mau yogurts āpau a he nui nā huahana like ʻole e koho ai.

Hāʻawi lākou i ka mauʻu hānai, yogurt waiū piha, yogurt Greek a me kahi laina Smooth & Creamy.

Inā makemake ʻoe i ka yogurt flavored, ʻo kā lākou mau yogurts Greek Greek hua ʻia i ka hua.

Eia nō naʻe, ʻo ka hapa nui o kā lākou mau yogurts ʻono i hua ʻole i loko o nā kō.

ʻO Dannon All Kūlohelohe

ʻO Dannon's All Natural line o nā yogurts kahi laʻana maikaʻi o ka yogurt olakino.

ʻElua wale nō ona mea hoʻohui: ka momona momona a momona ʻole a me ka pectin, kahi mānoanoa maoli. Hāpai pū kekahi i ka sila "Live and Active Cultures".

Minamina, ʻaʻohe huaola D i hoʻohui ʻia.

Eia nō naʻe, me ke kō ʻole o ke kō, 8 gram o ka protein i kēlā me kēia lawelawe a me 30% o kāu mau pono calcium i kēlā me kēia lā, he koho maikaʻi nō ia.

ʻO ke koena o nā yogurts a Dannon, ʻoiai makemake ʻia, he nui nā kō i hoʻohui ʻia a no laila ʻaʻole nā ​​koho yogurt olakino loa.

Fage Huina Plain

ʻO Fage kahi koho nui loa no ka poʻe e leʻaleʻa i ka yogurt Greek.

Aia i ka Fage Total Plain laina o ka yogurt wale ka waiū a me nā ʻano moʻomeheu ola. Loaʻa iā ia i nā momona momona, 2% a me 0%.

Eia nō naʻe, no ka mea he yogurt Greek ia, ʻoi aku ka liʻiliʻi o ka maʻi calcium ma mua o ka yogurt maʻamau, ma kahi o 20% o kāu mau pono i kēlā me kēia lā. ʻAʻohe i loko o ka huaʻai D.

Eia nō naʻe, he koho olakino ia.

Akā, e like me nā mana ʻē aʻe, pili i nā ʻano ākea. Loaʻa i nā hua yogourt flavored a hua-hoʻohui paha ka nui o nā kō i hoʻohui ʻia.

Nui nā mana o ka yogurt olakino nāu e hoʻāʻo. Koho i nā ʻano me ke kō a me ka kō a me ka papa inoa pōkole o nā mea hoʻohui.

Ke koho ʻana i kahi Yogurt Ola, ʻoi aku ka liʻiliʻi

Ke hiki mai i ka yogurt, mālama i ke olakino ʻo ia ka mālama maʻalahi.

E hoʻāʻo e koho i kahi yogurt i loaʻa kekahi mau mea hoʻohui a i ka liʻiliʻi o ke kō i hiki. ʻOi aku ka maikaʻi ʻo ka yogurt poloka a me ka unsweetened.

Ma waho o kēlā, ʻo ka hapa nui o nā koho e pili i ka makemake pilikino.

ʻOiai ʻoe e hāhai i kēia mau ʻōlelo aʻoaʻo, hiki iā ʻoe ke hilinaʻi he koho olakino a momona kāu i koho ai.