Kōkua ʻo Yogurt (a i ʻole ʻo ka ʻAi Yogurt) i ke kaupaona lilo?

Anter

• Ua wehewehe ʻia nā papa ʻaina yogurt ʻelua
• ʻO ke kukui ʻO Yoplait ʻElua Pule Tune Up
• ʻO ka Meaʻai Yogurt
• Nā kumumanaʻo e pili ana i ka yogurt a me ka pohō kaumaha
• ʻO ke koi calcium
• Ke koi protein
• ʻO ka hoʻopiʻi probiotics
• Maikaʻi ka yogurt no ka lilo o ke kaupaona?
• Ke hoʻohui nei i ka yogurt i kāu papaʻai
• Hoʻololi i nā meaʻai ʻē aʻe me ka yogurt
• Loaʻa nā downsides o ka yogurt no ka pohō kaumaha
• Nā ala olakino e hoʻohui i ka nui o ka yogurt i kāu papaʻai
• Ke laina lalo

ʻO Yogurt kahi huahana waiū hū i hoʻoliʻiliʻi i leʻaleʻa ʻia ma ka honua holoʻokoʻa e like me ka ʻaina kakahiaka momona a i ʻole meaʻai māmā.

Eia kekahi, pili ia i ke olakino iwi a me nā pono digestive. Wahi a kekahi poʻe ke kākoʻo nei i ke kākoʻo paona (,).

ʻO ka ʻoiaʻiʻo, he mau papaʻai wale nō e pili ana i ka yogurt wale nō, e ʻōlelo nei he kī ia e kōkua iā ʻoe e hoʻokahe i ka kaumaha. Eia nō naʻe, e noʻonoʻo paha ʻoe pehea e kū ai kēia mau koi i ka loiloi ʻepekema.

Hōʻike kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā papa yogurt kikoʻī a inā paha kōkua kēia huahana waiū waiū kaulana iā ʻoe e lilo i ka paona.

Ua wehewehe ʻia nā papa ʻaina yogurt ʻelua

Hōʻike nā papaʻai he nui i ka yogurt ma ke ʻano he kī nui, e koi ana i kēia meaʻai e kōkua iā ʻoe e lilo koke ke kaupaona.

Nānā kēia ʻāpana i ʻelua o kēia mau papa ʻaina e hoʻoholo inā pili lākou i ka ʻepekema kani.

ʻO ke kukui ʻO Yoplait ʻElua Pule Tune Up

ʻO kekahi o ia ʻano papaʻai, i paipai ʻia e ka wahine ʻo Jeannie Mai, i ʻike ʻia ma ke ʻano ʻo Yoplait Yogurt Diet a ʻo Yoplait Light Two Week Tune Up. ʻOiai ʻo Yoplait e holo hou ʻole nei i ka pule o ka pule ʻelua, ua ʻōlelo ʻia kēia papaʻai yogurt kaulana e kōkua i nā poʻe e lilo i 2-5 paona (1-2.5 kg) ma mua o 14 mau lā.

ʻO kēia papaʻai kāu e ʻai nei i ka yogurt ma ka liʻiliʻi ʻelua mau manawa i ka lā. Aia nā lula i nā ʻōlelo kikoʻī no ka ʻai a me nā meaʻai māmā:

• ʻAina kakahiaka a me ka ʻaina awakea: 1 ipu o Yoplait Lite Yogurt, 1 kīʻaha (ma kahi o 90 mau gram) o nā hua āpau, a me 1 lawelawe ʻana i nā hua
• ʻAina ahiahi: 6 auneke (ma kahi o 170 gram) o ka protein protein, 2 mau kīʻaha (ma kahi o 350 gram) o nā mea kanu, a me kahi momona, e like me ke kālaki ʻana i ka saladi a me ka waiūpaka
• Mea ʻai māmā: 1 kīʻaha (ma kahi o 175 gram) o ka maka a i ʻole 1/2 kīʻaha (ma kahi o 78 gram) o nā mea kanu i kuke ʻia, a me 3 lawelawe o ka waiū momona ʻole i ka lā holoʻokoʻa.

Ua hōʻemi ka papaʻai i kāu lawe ʻana i ka calorie i 1,200 wale nō calories i kēlā me kēia lā a paipai iā ʻoe e hoʻonui i kāu hana kino ma ka hele ʻana i 30-40 mau minuke i kēlā me kēia lā. ʻO ka hopena, hopena kēia mau mea i ka deficit calorie, i kōkua iā ʻoe e lilo i ka paona (,).

Mālama kekahi mau mea kākoʻo i ka papaʻai i ka mea nui i ka yogurt momona-momona he mea pono nō hoʻi, e ʻōlelo ana ʻo ka momona i nā yogurts ʻē aʻe e hoʻonui i ka hana ʻana o ka hormone stress cortisol. Manaʻo ʻia kēia hoʻonui e hoʻonui i nā pae o ka hopohopo a me ka pōloli.

ʻOiai e hoʻopili ana ka noiʻi i nā pae kiʻekiʻe o ka cortisol i ka hoʻonui ʻana o ka makemake a me ka pōpilikia o ka momona, ʻaʻole i nakinaki ʻia ka momona o kaʻai i kahi piʻi nui o nā pae cortisol (, 6,).

ʻO ka ʻoiaʻiʻo, ʻoi aku ka kiʻekiʻe o nā yogourt momona ʻole e like me Yoplait Light i ke kō, i hōʻike ʻia e hāpai i nā pae cortisol a me ka wī. Hoʻohui pū kekahi, pili nā noiʻi i nā huahana waiū momona piha me ka hoʻēmi liʻiliʻi o ka momona (,,).

Hāʻawi hoʻokahi kahi noiʻi i nā wahine he 104 i ka Yoplait Two Week Tune Up a i ʻole ka maʻamau 1,500- a i ʻole 1,700-calorieʻai. Ma hope o nā pule 2 mua, ua hoʻonui ka poʻe i ka hui yogurt i kā lākou mau calorie o kēlā me kēia lā i 1,500 a i ʻole 1,700 no 10 mau pule (11).

ʻOiai ua nalo nā wahine i ka hui Yoplait i ka awelika o 11 paona (5 kg) ma luna o ka manawa he 12 mau pule, ʻaʻohe ʻokoʻa nui o ka pohō kaumaha ma waena o nā hui ʻelua (11).

Hōʻike kēia mau hopena i ka pohō kaumaha mai ka Yoplait Two Week Tune Up ka hopena o ka ʻoki ʻana i nā calorie - ʻaʻole ʻai i ka yogurt.

He mea kūpono nō hoʻi ia e hoʻomaopopo ua uku hapa ʻia ke aʻo ʻana e General Mills, nona ka inoa ʻo Yoplait.

ʻO ka Meaʻai Yogurt

Paipai ʻo Nūhou Ana Luque i kahi papa ʻai i kapa ʻia ʻo Yogurt Diet i kāna puke o ka inoa like, e ʻōlelo nei he mea huna ka yogurt i ka lilo ʻana o ka paona a me ke kākoʻo ʻana i ke olakino holoʻokoʻa.

ʻO ke kikoʻī, hoʻolaha ʻo ia ʻo nā probiotics i ka yogurt kōkua i ka mālama ʻana i ka momona, ka hoʻomanawanui ʻole ʻana o ka lactose, nā pilikia digestive, acid reflux, ka huhū o ka bowel syndrome (IBS), nā maʻi ʻino, ka maʻi kō, ka maʻi ʻaʻai, nā maʻi hū, nā metabolism lohi, a me nā ulcer.

Hoʻokomo pū ʻia ka puke me kahi papaʻai detox he 5 mau pule e pili ana i ka ʻai ʻana i nā hua o yogurt i kēlā me kēia lā.

ʻOiai ʻo ka mea kākau e ʻōlelo nei ua kōkua kēia papaʻai iā ia e lanakila i nā pilikia digestive a me ka hoʻomanawanui ʻole o ka lactose, ʻaʻohe hōʻike i kēia manawa e kākoʻo i ka maikaʻi o kāna papaʻai papaʻai.

Hoʻokumu ʻia nā papaʻai yogurt a Yoplait's a me Ana Luque i ka manaʻo e paipai ana ka yogurt i ka hoʻoliʻiliʻi kaumaha. Eia nō naʻe, ʻaʻole i aʻo ʻia kekahi papaʻai no kona pono pōkole a lōʻihi paha, a ʻo kaʻai Yoplait, ʻo ia hoʻi, piha me ke kō.

Nā kumumanaʻo e pili ana i ka yogurt a me ka pohō kaumaha

Hōʻike kekahi mau manaʻo e kākoʻo ana ka yogurt i ka pohō kaumaha ma muli o kāna mau momona like ʻole.

ʻO ke koi calcium

Manaʻo ʻia ʻo yogurt waiū he kumu maikaʻi loa ia o ka kalipuna, me 1 kīʻaha (245 gram) e hāʻawi ana ma kahi o 23% o ka Daily Value (DV) ().

ʻO ka calcium kahi mea nui a koʻikoʻi no ka olakino iwi. Ua aʻo ʻia no kāna hopena hoʻēmi kino (,).

Hōʻike nā hōʻike hōʻike-hōʻike i nā kiʻekiʻe o ke kō o ke kō e hoʻemi i ka ulu ʻana o ka momona. Pēlā nō, hoʻopili nā ʻike holoholona i nā mea hoʻopili kalepona i nā hoʻoliʻiliʻi koʻikoʻi i ke kaumaha o ke kino a me ka momona momona ().

Eia nō naʻe, ua hui ka hopena o ka punaika ma ka pohō kaumaha o kānaka.

ʻO kahi noiʻi i ka poʻe 4,733 e pili ana i nā mea hoʻohui kalipona me ka loaʻa liʻiliʻi o ke kaumaha ma mua o ka manawa o nā keiki, nā ʻōpio, nā kāne makua, nā wahine premenopausal, a me nā mākua me ka papa kuhikuhi kino olakino (BMI) ().

Eia nō naʻe, ua liʻiliʻi ka hopena o ka hopena o nā mea hoʻohui. Ma ka awelika, ua loaʻa i ka poʻe e lawe ana i ka calcium ka 2.2 paona (1 kg) ma lalo o ka poʻe i lawe ʻole i nā mea hoʻohui ().

Hōʻike kekahi mau noiʻi ʻē aʻe i kaʻai a i ʻole ka supplementary calcium e kōkua i ke kaumaha a me ka momona o nā keiki, nā wahine post-menopausal me ka momona, a me nā kāne me ka maʻi diabetes type 2 (16,,).

Eia nō naʻe, ʻaʻole hōʻike kekahi mau noiʻi ʻē aʻe i kahi loulou nui ma waena o ka hoʻonui ʻia ʻana o ka calcium a me ka pohō kaumaha (,,,).

E like me ia, makemake nui ʻia ka noiʻi ʻana e pili ana i ka ʻike calcium o ka yogurt.

Ke koi protein

Hiki ke kōkua i ka ʻikepili ʻo Yogurt i ke kaupaona ma nā ʻano like ʻole. Pākuʻi ʻia kēia mau mea:

• Ke hoʻoponopono nei i nā homone pololi. Ua loaʻa kahi ʻai protein kiʻekiʻe e hoʻonui i nā pae o kekahi mau homoni hoʻemi hoʻemi. Hoʻoemi ia i nā pae o ka wī wī ghrelin (,,).
• Ke hoʻonui nei i kāu metabolism. Hiki i kahi papaʻai protein kiʻekiʻe ke hoʻonui i kāu metabolism, kōkua iā ʻoe e puhi i nā calorie i loko o ka lā (,).
• Ke mālama nei iā ʻoe e piha. Hōʻike ʻia ka hoʻonui ʻana i kāu ʻai protein e hoʻonui i nā manaʻo o ka piha a me ka ʻoluʻolu. No laila, hiki i kahi papaʻai protein kiʻekiʻe ke paipai iā ʻoe e ʻai i nā calorie liʻiliʻi i loko o ka lā (,).
• Ke kōkua nei i ka mālama ʻana i nā mākala i ka wā e lilo ai ke kaumaha. Ma kahi o ka hōʻemi ʻana o ka calorie, hiki i kahi papaʻai protein kiʻekiʻe ke kōkua i ka mālama ʻana i nā puʻupuʻu ʻoiai ke hāpai nei i ka nalo ʻana o ka momona, keu pū me ka hoʻoikaika hoʻoikaika (,,)

Hoʻohanohano hoʻokahi kīʻaha (245 gram) o ka yogurt i kēlā me kēia wahi mai 8 mau huna o ka protein i loko o ka yogurt mau a i ka 22 gram i ka Greek yogurt (,).

Eia nō naʻe, ʻaʻole kū hoʻokahi kēia huahana waiū i kāna ʻike protein. ʻO nā meaʻai e like me kaʻiʻo momona, nā moa, nā iʻa, nā hua manu, nā pīni, a me nā soy kahi kumu maikaʻi loa o ka protein ().

ʻO ka hoʻopiʻi probiotics

He kumu maikaʻi ʻo Yogurt o nā probiotics, he mau bacteria maikaʻi ia e kākoʻo ana i ke olakino ʻōpū (,).

ʻOiai ka palena o ka noiʻi, hōʻike nā haʻawina mua i nā probiotics - keu hoʻi i nā mea i loaʻa Lactobacillus bacteria, ka mea maʻa mau i ka yogurt - hiki ke kōkua iā ʻoe e lilo i ka paona a me ka momona o ka ʻōpū (,, 39).

Ua aʻo ʻia he 43 mau lā ma 28 mau mākua keu kaupaona ʻana i ka ʻai ʻana he 3.5 auneke (100 gram) o ka yogurt me Lactobacillusamylovorus i kēlā me kēia lā i hōʻemi ʻia i ka momona o ke kino ma mua o ka yogurt me ka ʻole o nā probiotics (39).

ʻOiai ke hoʻohiki nei kēia mau hopena, pono hou kahi noiʻi.

He kumu maikaʻi ʻo Yogurt no ka calcium, protein, a me nā probiotics. ʻOiai ʻoi aku ka nui o nā ʻike e pili ana i ka calcium a me nā probiotics, pono ke kākoʻo i kāna ʻike protein i ka pohō kaumaha.

Maikaʻi ka yogurt no ka lilo o ke kaupaona?

ʻO kāna mau mea momona, e noʻonoʻo paha ʻoe i ka mea a nā haʻawina e hōʻike ai e pili ana i ka yogurt a me ka pohō kaumaha. ʻO ka mea nui, nā ʻano ʻokoʻa o ka hoʻopili ʻana iā ia i kāu papaʻai e loli paha i ka hopena o kou kaumaha.

Ke hoʻohui nei i ka yogurt i kāu papaʻai

I loko o kahi makahiki he 2 mau makahiki ma 8,516 mākua, ʻo ka poʻe i ʻai ma mua o 7 mau lawelawe o ka yogurt i kēlā me kēia pule, ua emi ka momona a momona paha ma mua o ka poʻe i ʻai i ka 2 a i ʻole ka liʻiliʻi o nā lawelawe i kēlā me kēia pule ().

Pēlā nō, ua ʻike ʻia kahi noiʻi ma 3,440 poʻe i kēlā poʻe i ʻai ma ka liʻiliʻi he 3 mau ʻanama yogurt i kēlā me kēia pule i loaʻa ka liʻiliʻi o ke kaupaona a me nā loli liʻiliʻi o ka puhaka pūhaka ma mua o ka poʻe i ʻai ma lalo o 1 lawelawe i kēlā me kēia pule ().

ʻOiai hoʻonāukiuki, he nānā kēia mau haʻawina a ʻaʻole hiki ke hōʻoia i ke kumu a me ka hopena.

I loko o kahi loiloi o ʻeono mau hoʻokolohua hoʻokolohua hoʻokolohua - ke kūlana gula o ka noiʻi ʻepekema - hoʻokahi wale nō noiʻi i hoʻoholo ʻia he hopena koʻikoʻi ka yogurt i ka pohō kaumaha (,).

E like me kēlā, ʻoiai ʻo ka poʻe e ʻai mau i ka yogurt he mea liʻiliʻi paha ka momona a momona paha, ʻaʻole hōʻike ka noiʻi i kēia manawa i ka hoʻohui wale ʻana i kāu papaʻai kōkua kōkua i ka hoʻoliʻiliʻi.

Hoʻololi i nā meaʻai ʻē aʻe me ka yogurt

ʻO ka mea e hoihoi ai, ke pani nei i kahi momona momona, nā protein protein haʻahaʻa me ka yogurt e hoʻonui ai i ka pohō o ka paona.

Hāʻawi kahi noiʻi i 20 mau wahine olakino ma 160 mau kekona (6 auneke a i ʻole 159 mau huna) o ka yogurt ma ke ʻano he meaʻai ahiahi a i ʻole ka helu like o nā calorie mai nā momona momona momona a me kokoleka

Ke ʻai nei i ka yogurt, ua hōʻike nā wahine i ka piha o ka lōʻihi. Eia kekahi, ua hoʻopau lākou i ka awelika o 100 mau caler i ka ʻaina awakea ().

No laila, ke hoʻololi nei i nā meaʻai meaʻai ʻē aʻe me ka yogurt i ke kōkua iā ʻoe e kaohi i kou makemake a hoʻopau i nā calori liʻiliʻi.

ʻOiai ʻo ka ʻai mau ʻana i ka yogurt e hoʻopili ʻia me ka hoʻemi ʻia o ka nui o ke kaupaona a me ka momona, maopopo ʻole inā hoʻohui wale ia i kāu papaʻai kōkua kōkua ka pohō. ʻO kēlā ʻōlelo, ke kōkua nei i ka hoʻololi ʻana i nā protein haʻahaʻa, nā meaʻai māmā kiʻekiʻe me ka yogurt.

Loaʻa nā downsides o ka yogurt no ka pohō kaumaha

ʻOiai ʻo ka yogurt hiki ke lilo i ʻāpana o ka papaʻai momona, ʻaʻole olakino nā huahana āpau.

I ka ʻoiaʻiʻo, nui nā yogurts i hoʻopaʻa i nā koina kiʻekiʻe o ke kō, ʻoia hoʻi nā momona-ʻole a me nā ʻano ʻono momona momona.

ʻO nā papaʻai kiʻekiʻe i hoʻohui ʻia i nā kō e hoʻopili ʻia me ka hoʻonui ʻana o ka momona o ka momona a me ke kaupaona ʻana, a me nā kūlana e like me ka maʻi puʻuwai a me ka maʻi diabetes 2 (,,).

No laila, pono ʻoe e heluhelu i ka lepili ma ka yogurt ma mua o ke kūʻai ʻana iā ia. ʻOi aku ka maikaʻi o nā yogurts poloka a me nā unsweetened, no ka mea, ʻaʻole i loko o lākou nā kō.

ʻOiai he nui nā yogurts i kiʻekiʻe i nā kō i hoʻohui ʻia, he mea nui e heluhelu i nā lepili a koho i nā ʻano maʻalahi a unsweetened paha.

Nā ala olakino e hoʻohui i ka nui o ka yogurt i kāu papaʻai

Hiki i ka Yogurt ke hana i kahi mea momona a maʻalahi hoʻi i kāu papaʻai. Eia kekahi mau ala olakino e hoʻohui iā ia i kāu hana maʻamau:

• Hoʻopili iā ia me nā hua, nā hua, a me nā ʻanoʻano no ka ʻaina kakahiaka a i ʻole ka hoʻopihapiha ʻana i ka meaʻai māmā.
• Hoʻohui iā ia i ka smoothies.
• E hoʻowali iā ia i loko o ka pō.
• ʻO ka oatmeal wela kiʻekiʻe, nā pancakes protein, a i ʻole nā ​​waffle palaoa me ka bonopona o ka yogurt.
• E kāwili iā ia me nā mea kanu a me nā mea ʻono e hana ai i nā lū, nā salakeke, a me nā pālahalaha.
• Hoʻololi i kaʻaila kawa me ka waiū waiū a pau ma nā kakaka a me nā pola burrito.
• E hoʻohana ia ma kahi o ka waiūpaka i nā mea i hoʻomoʻa ʻia, e like me nā muffins a me nā berena wikiwiki.

ʻO ka Yogurt kahi mea hoʻohana maʻalahi hiki ke leʻaleʻa iā ia iho me he ʻaina kakahiaka a meaʻai māmā paha. Hiki nō ke hoʻohana i ke kuke ʻana a me ka hoʻomoʻa ʻana.

Ke laina lalo

Ma ke ʻano he kumu maikaʻi loa o ka puna, protein, a me nā probiotics, ua hoʻoleʻa ʻia ʻo yogurt ma ke ʻano he kōkua kōkua hōʻemi.

Eia nō naʻe, ʻaʻole i aʻo maikaʻi ʻia nā papa ʻaina e like me ka Yoplait Two Week Tune Up a me ka Ana Luque ʻo Yogurt Diet a loaʻa paha i nā hopena olakino maikaʻi ʻole.

He mea maikaʻi loa paha ʻo Yogurt no ka pohō kaumaha ke hoʻohana ʻia e pani i ka nui calorie, nā meaʻai protein haʻahaʻa ma mua o ka hoʻohui wale ʻia i kāu papaʻai. Ma ke ʻano he mea kōkua iā ʻoe e piha hou no ka lōʻihi, hiki i kēia huahana waiū ke alakaʻi maʻamau iā ʻoe e ʻai i nā calorie ʻē aʻe i ka lā.

Eia kekahi, ua nakinaki ʻia ka lawe ʻana i ka yogurt mau i ka hoʻemi ʻia o ka nui o ke kaupaona a me ka momona.

Ma ke ʻano holoʻokoʻa, ʻo ka ʻai ʻana i ka yogurt ma ke ʻāpana o ka papaʻai kaulike hiki ke lilo i ala momona a ʻoluʻolu hoʻi e kākoʻo i ka pohō kaumaha.