Harshen Yogurt Girka: Kayan Gininta yana Amfana ga mutanen da ciwon sukari
Yogurt, wanda aka yi daga madarayar sãniya (duk da haka, a yanzu akwai wasu hanyoyi), shine tushen carbohydrate wanda yake cike da kwayoyin kirki, alli, da kuma gina jiki. Idan kana da ciwon sukari, yogurt zai iya kasancewa mai cin gashin kai; Duk da haka, abin zamba shi ne sanin irin irin yogurt da za a zaɓa da abin da za a rabu da shi.
Abin da ake nema a cikin Yogurt
A cikin mafi kyaun yogurt, kuna samun daidaitattun nauyin gina jiki da kuma carbohydrate, tare da alli da sanyaya mai lafiya.
Har ila yau , ba ku sami mai yawa da aka kara da sukari, additives, launin abinci ba, ko kuma mai daɗi. Zaɓin ƙwayar mai-mai-mai ko maras amfani da yogurt zai iya taimaka maka ka rage yawan abincin kalori da kuma kiyaye kitsen mai (irin kitsen da ke ƙara yawan LDL cholesterol) low. Bugu da ƙari, tun da yogurt shine tushen carbohydrate, za ku so ku zabi wani yogurt wanda yake da karami da aka ƙara sugars irin su fruity yogurts ko wadanda yogurts tare da kara granola, ko wasu toppings da suke da arziki a sukari. Saboda haka, yana da mafi kyawun zabi mai kyau, mai-mai-yogurt. Idan kana buƙatar ƙara ƙanshin, kai da yogurt tare da wasu berries ko peaches. Dabbobi da aka daskararre zasu iya yin yogurt naka kamar "syrup-y", ma, don karin fiber da žasa ƙarar sukari.
Helenanci Yogurt vs. Yogurt yau da kullum
Girkan yogurt na yau da kullum ne na yau da kullum da ake ciwo, cire wasu daga cikin whey kuma barin a bayan wani karami, karin yogurt mai gina jiki mai gina jiki. Girman yogurt na Girka yana samuwa a cikin shaguna na yau da kullum; samo shi a cikin yankin kiɗa firiji.
Yogurt na yau da kullum yana samar da sinadarin gina jiki guda 5 na kowane nau'i 6, yayin da yogurt na Greek ya ba da kimanin 20 grams, dangane da nau'in. Saboda yana da karin furotin, Girkanci yogurt na da kimanin 1/3 da carbohydrate na yogurt na yau da kullum. Kuma, domin lactose shi ne tushen carbohydrate a cikin kayayyakin kiwo, wannan yana nufin cewa mutane da yawa sun sami Girkanci na Girka da sauƙi don narke fiye da yogurt yau da kullum.
A gefe guda, alkama yogurt na da ƙasa da sinadarai fiye da yogurt na gargajiya, don haka kiyaye wannan a zuciyarka idan kuna cin yogurt ga calcium.
Ga mutanen da ke da ciwon sukari, ƙananan, mai-mai-mai, ko mai daɗi mai yalwaci yogurt na Krista kyauta ne na musamman da kuma abun ciye-ciye saboda ƙananan carbohydrate da abun ciki mai gina jiki mai girma. Ka guje wa irin nauyin yogurt na Girkanci da suka kara da syrups, 'ya'yan itace, da kuma kayan dadi a gefe.
Yadda za a yi Yogurt a cikin Shirin Abun Harkokin Ciwon Abun Harsunka
Yogurt don karin kumallo: Don mai girma, cika, da kuma karin kumallo na karin kumallo, a gwada 6 zuwa 8 oci na gishiri mai yalwaci mai yalwaci na Girka tare da daya daga cikin 'ya'yan itace na' ya'yan sabbin sabbin 'ya'yan itace (kamar berries, peppers, da apples apples, etc.) kuma sama da shi tare da 1 kwayoyi kwayoyi, irin su, almonds masu launi don crunch, karin gina jiki, da kuma masu lafiya. Idan kana so, ƙara mai yalwaci mai cin sukari , kirfa ko vanilla foda don karin dandano.
A al'ada, ana yalwata da yogurt na Greek tare da zuma, wanda shine mai sauƙin sukari wanda zai iya ƙara adadin kuzari da kuma yaduwar jinin jinin ku. Amma, idan zaka iya adana carbohydrates, to, zaka iya gwada teaspoon na zuma maimakon wani abun zaki mai sukari. Duk da haka, mafi kyawun ra'ayi ga mutanen da ke fama da ciwon sukari wanda shirin su na ci gaba da buƙatar karin ƙwayar carbohydrate zai kasance ga abin da ba su da sukari da sukari ba tare da sukari ba, sannan kuma watakila don ƙara wani nau'in 'ya'yan itace ko wani yanki na ƙwayar alkama na gari maimakon maimakon gishiri da aka samu a cikin zuma .
Kwayoyi da hatsi cikakke suna da wasu fiber da furotin wanda zasu kara yawan abincin ku da kuma taimakawa wajen samun cikakken cikar. Ƙara kayan cin 'ya'yan itace da abun mai yalwaci mai sukari, yogurt da ke dauke da karin kumallo zai kasance kimanin 24 grams na carbohydrate. Tare da ƙarin abinci na 'ya'yan itace ko ciyawar ƙwayar hatsi, abincin zai ƙunshi nau'in sukari 40 na carbohydrate.
Yogurt a dips: Za a iya amfani da yogurt mai yalwa ko marar amfani da Girkanci na Krista kusan na musamman a maimakon kirim mai tsami a dips da girke-girke tun lokacin da rubutun da dandano suna da kama. Hakanan zaka iya ƙaddamar da wasu mayo a cikin girke-girke na kwalliya. A ƙarshe, zaku iya amfani da Girkanci da kuɗa shi a cikin kayan da aka gasa da kira ga kirim mai tsami, kamar kukis, launi ko cake.
Yogurt in smoothies: Ƙara wasu yalwacin Girkanci na Girkanci zuwa ga salulanku don kara karawa, rubutu, da furotin.
Recipes don gwada amfani da Girkanci yogurt:
- Blueberry Smoothie
- Tzatziki tare da Mint