Hōʻike kēia mau pono olakino Yogurt i kahi Powerhouse Nutritional

Anter

• ʻAno Yogurt
• Nā Pōmaikaʻi Yogurt
• Paipai i kahi Gut Ola
• Kākoʻo i ka Loss Kaumaha
• Hāʻawi i nā huaora pono a me nā meaʻai
• Hoʻolaulaʻi
• Hoʻoikaika i nā iwi
• Kāohi i ke koko kiʻekiʻe
• Hoʻonui i ka Immune System
• Kōkua e mālama i ka minoʻaka olakino
• Hoʻoikaika i ka māʻona
• Nānā no

Hiki iā ʻoe ke nānā i kāu kīʻaha yogurt kakahiaka ma ke ʻano he kaʻa no ka granola a me nā hua - akā ʻoi aku ka nui o kāu kino ma mua o kēlā. ʻOiai ʻo ka papa inoa kikoʻī o nā pono o ka yogurt hiki ke loli iki ma muli o ka ʻano (e laʻa me ka Greek i ka nui o nā protein ma mua o, e ʻōlelo, nā ʻano waiū ʻalemona)

Heluhelu hou e aʻo hou aʻe e pili ana i nā pōmaikaʻi olakino yogurt i kekahi manawa e pane i ka nīnau, "olakino ka yogurt?" i hoʻokahi manawa a no nā mea āpau - a i ka hana ʻana pēlā, makemake ʻoe e ʻai i kēia lāʻau probiotic-pack i kēlā me kēia kakahiaka, awakea, a me ka pō.

ʻAno Yogurt

ʻO FYI, aia, e like me, he toniona o nā ʻano yogurt. ʻOiai he ʻokoʻa nā kōkua maikaʻi āpau o lākou āpau, aia kahi kulekele nui e ukali ai ke kūʻai ʻana i ka yogurt olakino. momona, ʻano 2 diabetes, a me nā maʻi puʻuwai, e like me nā Centers for Disease Control and Prevent. ʻO ka huaʻōlelo nui ma ʻaneʻi? "Hoʻohui ʻia." Loaʻa i ka waiū ke kō i kapa ʻia ʻo lactose, no laila ʻaʻole ʻoe e ʻike i nā yogurts me ole kalima o ke kō a pau.

Kuʻuna. I kou lohe ʻana i ka huaʻōlelo "yogurt," manaʻo paha ʻoe i kēia keiki ʻino, ʻo ia wale nō ka waiu pipi, e like me ka Washington State University Extension. ʻO ICYDK, nā hua yogurt ke hoʻowela ka bacteria i ka lactose i loko o ka waikawa lactic, e hana ana i kahi ʻono momona o ka yogurt maʻalahi. Ma muli o ke ʻano o ka waiū i hoʻohana ʻia, loaʻa pinepine kēia koho ma ke ʻano he haʻahaʻa a i ʻole ka momona liʻiliʻi (mai ka waiu 2-pakeneka), momona ʻole (mai ka waiū skim), a i ʻole ka momona holoʻokoʻa (mai ka waiū holoʻokoʻa).

Helene. Ke hoʻokaumaha ʻia ka yogurt maʻamau e hemo i ka protein whey (ka wai i koe ma hope o ke kaʻina curdling), waiho ʻia ʻoe me ka yogurt Greek - kahi mānoanoa, creamier, nā ʻano protein i piha i ka protein. A, mahalo i ka luhi, manuahi hoʻi ia o ka lactose (kō), e like me kā Harvard T.H. Kula ʻo CHan o ke olakino lehulehu. No ka laʻana, ʻElua mau momona maikaʻi ʻo Vanilla Greek Yogurt (Buy It, $2, target.com) he 12 grams o ka protein i kēlā me kēia lawelawe. (E ʻike hou aʻe: Ke Alakaʻi i kākoʻo ʻia e ka poʻe loea i ka momona piha vs. Nonfat Greek Yogurt)

Skyr. ʻO ka hopena hoʻi o ke kaʻina hana koʻikoʻi, ʻo kēia yogurt Icelandic ka mea ʻoi loa ka mānoanoa o ke kūlike ʻole o nā koho āpau ma nā waihona supermarket - ʻo ia ke kumu, hāʻawi ʻia ia i kahi tī palupalu. (ʻAe, ʻoiaʻiʻo!) Hoʻonohonoho ʻia ia i ka helu 1 e pili ana i ka protein, me nā picks e like me ka siggi's Strained Nonfat Vanilla Yogurt (Buy It, $ 2, target.com) e kaena nei i ka "16 gram o ka protein no 150-gram container.

ʻAukekulia. ʻOiai ʻaʻole ia i hoʻopaʻa ʻia, ʻoi aku ka mānoanoa o ka yogurt Australian - ʻoi aku ka momona ma mua o ka yogurt kahiko akā ʻaʻole like ka momona e like me ka Greek a i ʻole Skyr. No ka hoʻokō ʻana i kēia ʻano, hoʻohana kekahi mau lama e like me Noosa (Buy It, $ 3, target.com) i ka waiū holoʻokoʻa a ʻo nā mea e like me Wallaby (Buy It, $ 8, freshdirect.com) hoʻohana i kahi hana kuke lohi. Akā i ka hopena o ka lā, hāʻawi nā koho ʻelua i ka nui o ka protein.

Kefir. ʻO ka bacteria a me ka hū e hui pū i ka waiū ferment a, ma ka huli ʻana, hana kefir, ʻo ia ka wai-y, ʻano inu o ka yogurt - ma muli o nā microorganism ʻelua - ua manaʻo ʻia he kumu like ʻole o nā probiotics ma mua o nā yogurts ʻē aʻe. E lawe, no ka laʻana, Lifeway Lowfat Milk Plain Kefir (Buy It, $8, walmart.com): He 12 (!!) ka moʻomeheu probiotic ola a me ka ikaika o ka hue. (No ka hoʻohālikelike ʻana, ʻelima wale nō ka pahu o Chobani Plain Greek Yogurt (Buy It, $5, walmart.com).

ʻAʻohe waiu a i ʻole vegan. Ke hoʻomau nei ka laha ʻana o ke ʻano meaʻai mea kanu, ʻike ʻia ka nui o nā koho waiu ʻole i ka ʻāpana yogurt. A ʻoiai ʻokoʻa ka ʻike meaʻai ma muli o ka inoa kikoʻī a me ke ʻano āu e kūʻai ai - waiu niu, waiu ʻalemona, soy, waiu oat, cashew, ke hele nei ka papa inoa - e loaʻa iā ʻoe kahi hui nui o nā meaʻai maikaʻi a me ka ʻōpū. nā probiotics aloha me kēlā me kēia puna. (E nānā pū: ʻO ka Yogurt Vegan maikaʻi loa āu e kūʻai ai ma ka hale kūʻai meaʻai)

Nā Pōmaikaʻi Yogurt

Paipai i kahi Gut Ola

ʻO nā huaʻōlelo "nā moʻomeheu ola a hana" i ka ipu mea i loaʻa i kāu yogurt nā probiotics, nā pōpō pōmaikaʻi e noho nei i kāu wahi digestive a kōkua i ka hui ʻana i nā microorganism weliweli e hiki ai i nā maʻi ʻōpū. (He liʻiliʻi wale nō o nā hui i hoʻokomo i ka yogurt ma o ke kaʻina hana post-pasteurization e pepehi ai i nā maʻi bacteria a pau.) Akā he nui nā ʻano like ʻole i kēia manawa i loaʻa nā ʻano kikoʻī o nā probiotics i manaʻo ʻia e kōkua i ka hoʻoponopono ʻana i kāu ʻai ʻana a i ʻole e hoʻoikaika i kāu ʻōnaehana pale. ʻAʻole paʻa ka noiʻi ʻana iā lākou. "Inā ʻeha ʻoe i kahi pilikia olakino, e like me ka bloating a i ʻole ka diarrhea, pono ia e hoʻāʻo i kekahi o kēia huahana no ʻelua mau pule e ʻike inā he kōkua ia," wahi a Dawn Jackson Blatner, ʻo R.D., ka mea kākau o ʻO ka ʻai Flexitarian. Inā ʻole, mālama i kekahi mau kālā a paʻa i nā mana maʻamau. (Pili: 5 mau pono kūpono o Probiotics-a pehea ʻoe e lawe ai iā lākou)

Kākoʻo i ka Loss Kaumaha

E ʻai i 18 auneke o ka yogurt i ka lā a hiki iā ʻoe ke hele ma ke ala e hiki ai i kāu mau pahuhopu - ʻo ia hoʻi, ma ka liʻiliʻi, e like me ka noiʻi. ʻO ka poʻe i ʻai i ka mea nui - me ka ʻoki ʻana i kā lākou huina nui o nā calorie - ua lilo ka 22 pākēneka i ke kaupaona a me 81 pākēneka ʻoi aku ka momona o ka ʻōpū ma mua o nā mea ʻai i haʻalele i ka meaʻai māmā, e like me kahi noiʻi mai ke Kulanui o Tennessee, Knoxville. Mālama pū lākou i ka hapakolu o ka nui o nā kino momona, ka mea hiki ke kōkua iā ʻoe e mālama i ka pohō kaumaha. "ʻO ka momona e pili ana i kou pūhaka e hana i ka hormone cortisol, ka mea e haʻi i kou kino e hōʻiliʻili i ka momona o ka ʻōpū," i ʻōlelo ʻia e ka polopekema meaʻai a me ka mea kākau moʻolelo alakaʻi ʻo Michael Zemel, Ph.D. Loaʻa paha kēia pōmaikaʻi yogurt i ka hapa nui o ka calcium e hōʻailona ana i kāu mau momona momona e pume i ka cortisol liʻiliʻi, e maʻalahi iā ʻoe ke hoʻokō i kāu mau pahuhopu.

Hāʻawi i nā huaora pono a me nā meaʻai

ʻO kahi lawelawe he kumu nui o ka potassium, phosphorous, riboflavin, iodine, zinc, a me ka vitamin B5 (pantothenic acid). Loaʻa i ka Yogurt ka B12, ka mea e mālama ai i nā keʻena koko ʻulaʻula a kōkua i ka mālama pono ʻana i kāu ʻōnaehana nerve. "Loaʻa ka nui o ka Vitamin B12 i loko o nā huahana holoholona, ​​​​e like me ka moa a me ka iʻa, no laila hiki ke hāʻule maʻalahi ka poʻe ʻai meaʻai," wahi a Jackie Newgent, R.D., ka mea kākau o Puke Kuke Omaomao Nui. Hiki ke kōkua i ka ʻai ʻana i ka yogurt nui loa e pani i ka hakahaka nutrient: Loaʻa i kahi lawelawe he 8 auneke he 1.4 micrograms o ka wikamina, ma kahi o 60 pākēneka e pono ai nā mākua i kēlā me kēia lā (2.4 micrograms, e like me ka National Institutes of Health.)

Hoʻolaulaʻi

Me ka lākiō pono o ka protein i nā pākāpika, ka yogurt, ʻo ia hoʻi ʻo ka yogurt Helene kiʻekiʻe-protein, hana i kahi meaʻai māmā ma hope o ka hou ʻana o ka hou. "ʻO ka manawa kūpono loa e lālau i kahi ipu ma waena o 60 mau minuke o ka hoʻoikaika kino," wahi a Keri Gans, R.D., kahi mea mālama meaʻai ma New York City. Hāʻawi ka protein i nā amino acid i kou mau mākala e pono e hoʻoponopono iā lākou iho, wehewehe ʻo Gans, a hoʻololi nā kālika i nā hale kūʻai ikehu o kou mau mākala, i hoʻopau ʻia ma hope o ka hoʻoikaika ʻana. No ka hoʻoikaika nui aʻe e hui pū me kēia pōmaikaʻi o ka yogurt, e ʻoliʻoli iā ia ma ka ʻaoʻao o kahi ʻōmole wai: Hiki i ka protein i loko o ka yogurt ke kōkua i ka hoʻonui ʻana i ka nui o ka wai i komo ʻia e nā ʻōpū, e hoʻomaikaʻi ai i ka hydration. (E pili ana: ʻO nā meaʻai maikaʻi loa e ʻai ai ma mua a ma hope o kāu hoʻomaʻamaʻa)

Hoʻoikaika i nā iwi

Ma muli o ka loaʻa maoli o ka iwi i ka calcium, manaʻo ʻoe e like ka nui o ke olakino me ka nui o ka huaora D no ka mea he yogurt āu e ʻohi ai. Eh, ʻaʻole nui loa. "Hiki i nā pae ke ʻokoʻa ākea mai kahi brand a brand, no laila pono ʻoe e hōʻoia i ka lepili," wahi a Newgent. Ehia nā mea i loko o kahi pahu e pili ana i ka hana ʻana.No ka laʻana, ʻoi aku ka liʻiliʻi o ka calcium huaʻai ma mua o ka maʻamau no ka mea ʻo ke kō a me nā huaʻai e loaʻa i kahi wahi koʻikoʻi i loko o ka ipu. "ʻAʻole kūlohelohe ka Vitamin D i loko o ka yogurt, akā no ka mea kōkua ia i ka hoʻonui ʻana i ka omo calcium, ʻo ka hapa nui o nā ʻoihana e hoʻohui iā ia," wehewehe ʻo Newgent. E kiʻi i kahi hōʻailona e like me Stonyfield Farms Fat-Free Smooth and Creamy (Buy It, $4, freshdirect.com), aia ma kahi o 20 pakeneka o kāu waiwai i kēlā me kēia lā no nā meaʻai ʻelua. (E pili ana: Hiki i ka Vitamin D ke hoʻomaikaʻi i kāu hana haʻuki)

Kāohi i ke koko kiʻekiʻe

ʻOi aku ka nui o ka poʻe mākua ma mua o 3,400 miligrams o ka sodium i ka lā - ʻoi aku ka nui ma mua o ka 2,300 miligrams i ʻōlelo ʻia e ka Nā alakaʻi ʻai no ʻAmelika, e like me nā Centers for Disease Control and Prevent. ʻO ka potasiuma i loko o ka yogurt, paʻa ia, no ka mea hiki i ka mea momona ke kōkua i ka hoʻoheheʻe ʻana i kekahi o ka sodium nui loa i waho o kou kino. I ka ʻoiaʻiʻo, nā mākua i kahi hoʻopaʻa haʻawina i ka Ka Nupepa ʻAmelika o ka Nutrical Clinical ʻO ka poʻe i ʻai i ka waiu momona haʻahaʻa loa (ʻelua a ʻoi aku paha nā lawelawe i kēlā me kēia lā) he 54 ka nui o ka emi ʻana o ke koko kiʻekiʻe ma mua o ka poʻe i ʻai liʻiliʻi.

Hoʻonui i ka Immune System

Pehea e pili ana i kēia no ke olakino olakino olakino kupanaha: E ʻeli i 4 auneke i kēlā me kēia lā a ʻike paha ʻoe iā ʻoe iho me ka manuahi ʻole i nā mahina e hiki mai ana, e like me kahi noiʻi ma ke Kulanui o Vienna. ʻO nā wahine e ʻai nei i kēia nui, ua ʻoi aku ka ikaika a me ka ʻoi o ka nui o nā hunaola T, kahi e hakakā ai i nā maʻi a me nā maʻi, ma mua o kā lākou hoʻomaka ʻana e ʻai. "ʻO ka bacteria olakino i loko o ka yogurt e kōkua i ka hoʻouna ʻana i nā hōʻailona i nā cell immune-boosting i loko o kou kino e hoʻoikaika a kaua aku i nā pōpoki ʻino," wahi a Alexa Meyer, Ph.D., kahi mea noiʻi meaʻai ma ke kulanui. ʻO ka poʻe maʻi allergy, ka mea maʻamau he haʻahaʻa haʻahaʻa o kekahi mau sela T, hiki ke loaʻa ka hōʻoluʻolu ma ka hoʻohui ʻana i ka yogurt i kā lākou meaʻai. Ma kahi haʻawina ma ka Ka Nūpepa o ka meaʻai kūpono,ʻO ka poʻe iʻai i ka 7 auneke i ka lā he mau hōʻailona liʻiliʻi ma mua o ka poʻe i kohoʻole i kekahi.

Kōkua e mālama i ka minoʻaka olakino

ʻOiai kona kō kō, ʻaʻole i ka yogurt ke kumu o nā lua. I ka hoʻāʻo ʻana o ka poʻe ʻepekema ma ke Kulanui ʻo Marmara ma Turkey i nā mea momona momona, māmā a me nā hua hua, ua ʻike lākou ʻaʻohe o lākou i ʻānai i ka enamel niho, ke kumu nui o ka palaho. ʻO ka lactic acid kahi mea hou aʻe o ka yogurt - ʻike ʻia e hāʻawi ʻia i kāu pale gum. ʻO ka poʻe e ʻai ma kahi o 2 auneke i ka lā he 60 pākēneka ka liʻiliʻi o ka loaʻa ʻana o ka maʻi periodontal ma mua o ka poʻe e lele iā ia, e like me ka noiʻi. (Related: Hiki i nā Cavities ke lele ma o ka honi?)

Hoʻoikaika i ka māʻona

Ua ʻike paha ʻoe e pili ana i kēia pono olakino yogurt: hiki i ka Yogurt ke lilo i kumu waiwai maikaʻi loa o ka protein. Akā ʻo ka mea ʻike, "hiki ke loaʻa i kahi ʻano mea ʻoi aku ma mua o ka pālua o ka protein o kekahi," wahi a Blatner. ʻO ka yogurt Greek, ka mea i kānana ʻia e hoʻonui i ka mānoanoa, aia a 20 mau huna o ka protein i kēlā me kēia ipu. hiki ke loaʻa i ka yogurt maʻamau i ka 5 grams. Inā ʻoe e ʻai ana ia no ka protein, e nānā no nā māka e hāʻawi ma ka liʻiliʻi he 8 a 10 mau gram no kēlā me kēia lawelawe.

A ʻo kēlā protein āpau he pōmaikaʻi nui ia o ka yogurt ma ke ʻano e kōkua ai i ka hoʻoulu ʻana i kou mau ʻiʻo - a i kona hopena i ka hōʻemi ʻana i ka ʻeha pōloli, loaʻa kahi noiʻi i paʻi ʻia ma ka puke pai. Pāʻālua. ʻImi nā mea hoʻopaʻa haʻawina i ka yogurt Helene me ka nui o nā protein i ʻekolu mau hola ma hope o ka ʻaina awakea no ʻekolu mau lā pololei. ʻO ka hui i ʻai i ka yogurt me ka nui o nā protein (24 gram no kēlā me kēia lawelawe ʻana) i hōʻike i ka piha ʻana o ka pōloli a ʻaʻohe pōloli no ka ʻaina awakea a kokoke i hoʻokahi hola ma hope o ka hui i ʻai i ka yogurt haʻahaʻa-protein.

Nānā no