Ingabe iyogathi yamaGreki enamajikijolo ivunyelwe ku-keto, futhi ingabe iyogathi yamaGreki enamajikijolo ivunyelwe ekudleni?

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2024-01-28T15:30:56+02:00
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samar samIhlolwe ngu adminSepthemba 12, 2023Isibuyekezo sokugcina: ezinyangeni ezi-6 ezedlule

Ingabe iyogathi yamaGreki enamajikijolo ivunyelwe ku-keto?

Ukudla kwe-ketogenic kuhlose ukusunduza umzimba wakho ukuthi usuke ekushiseni ama-carbohydrate uye ekushiseni amafutha ukuze ukhiqize amandla. Ngakho-ke, kubalulekile ukukhetha ukudla okufanele okuqukethe amaphesenti aphansi ama-carbohydrate kanye nephesenti eliphezulu lamafutha kulesi simiso.

Iyogathi yamaGreki iwuhlobo lweyogathi oludume kakhulu ngenxa yokwakheka kwayo okukhilimu kanye nokunambitheka okucebile. Kodwa, ingaba yingxenye yokudla kwe-ketogenic?

Ishadi lokudla okunomsoco leyogathi yamaGreki enamajikijolo:

IzithakoamakhaloriAmafutha (g)Amakhabhohayidrethi (g)Amaprotheni (g)
I-yogurt yesiGreki1105510
amajikijolo30081
amantongomane1601444

Uma sibheka ishadi lokudla okunomsoco, siphawula ukuthi iyogathi yesiGreek enamajikijolo iphansi kakhulu kuma-carbohydrate uma kuqhathaniswa namafutha namaprotheni. Ngakho-ke, ingxenye encane yale yogurt ingavunyelwa ekudleni kwe-ketogenic, kodwa okunye ukudla okunama-carbohydrate phakathi nosuku kufanele kucatshangelwe.

Nawa amanye amathiphu okusebenzisa iyogathi yamaGreki namajikijolo ekudleni kwe-ketogenic:

  1. Naka usayizi wokuphakelwa: Yidla ingxenye elinganiselwe yeyogathi yesiGreki enamajikijolo ukuze ugweme ukwandisa ukudla kwakho kwansuku zonke kwama-carbohydrate.
  2. Nciphisa amantongomane: Ishadi lokudla okunempilo libonisa ukuthi ukwengeza amantongomane ku-yogurt kwandisa amakholori, amafutha, nama-carbohydrate. Ngakho-ke, kungcono ukuhlala kude nokwengeza amantongomane uma ulandela ukudla kwe-ketogenic.
  3. Usawoti: I-yogurt yesiGreki ethengiwe isilungile ingase ibe nenani elincane likasawoti noma ushukela. Ngakho-ke, hlola imiyalelo yokondla ephaketheni bese ukhetha umkhiqizo ofaneleka kakhulu.

Ingabe iyogathi yamaGreki enamajikijolo ivunyelwe ekudleni?

Nalu uhlu lwamaphuzu athile abalulekile okufanele uwacabangele lapho ucabangela ukufaka iyogathi yesiGreki namajikijolo ekudleni kwakho okunempilo:

  1. Inani lekhalori:
    Uma ucabanga ngokunciphisa noma ukugcina isisindo, ukubala ama-calories kubalulekile. Kunezinhlobo ezahlukene zeyogathi yamaGreki etholakala emakethe, futhi amajikijolo angase akhulise inani lekhalori, ikakhulukazi uma ushukela noma izithako ezengeziwe zengezwa.
  2. Iphrotheni:
    I-yogurt yamaGreki ecebile ngamaprotheni iyisengezo esihle kakhulu kunoma yikuphi ukudla. Amaprotheni akusiza uzizwe ugcwele isikhathi eside futhi akhuthaze inqubo yokushiswa kwamafutha emzimbeni. Iyogathi yamaGreki enamajikijolo ingase ibe inketho enhle yokwandisa okuqukethwe kwamaprotheni ekudleni kwakho.
  3. Ushukela:
    Iyogathi yakho yesiGreki oyithandayo enamajikijolo ingase ibe noshukela owengeziwe. Uma unendaba nokubuka indlela owudla ngayo ushukela, kufanele unamathele ekukhetheni okunoshukela omncane noma ukhethe ukufaka amajikijolo amasha ku-yogurt yakho bese weqa ushukela owengeziwe.
  4. okuqukethwe kwamafutha:
    Uma kwenzeka unezinkinga zempilo ezifana ne-cholesterol ephezulu, ungase uthande ukukhetha iyogathi yamaGreki enamafutha aphansi noma aphansi. Uma ungenayo inkinga ethile yezempilo, ungajabulela iyogathi yesiGreki evamile.
  5. Izinzuzo Zezempilo:
    Iyogathi yesiGreki iqukethe izakhi eziningi ezibalulekile ezifana ne-calcium, amaprotheni, i-manganese ne-potassium. Inomthelela ekwenzeni ngcono impilo yokugaya ukudla kanye nokuqinisa amasosha omzimba.
Umthombo: i.pinim
Ingabe iyogathi yamaGreki enamajikijolo ivunyelwe ekudleni?

Ingabe iyogathi yesiGreek ehlotshisiwe inempilo?

Iyogathi yeGreece ene-flavored iyisinqumo esiphundu nesithandwayo kwabaningi. Kusinikeza ukunambitheka okumnandi kanye nama-flavour anhlobonhlobo anezela injabulo endaweni yokudlela.

  1. Ingaqukatha ushukela owengeziwe:
    Uma sikhuluma ngeyogathi yesiGreek evundisiwe, ifomu elivame kakhulu yilawo anoshukela ngesithelo noma uju. Kodwa-ke, lawa ma-flavour ngokuvamile aqukethe inani elikhulu likashukela owengeziwe. Ukusebenzisa iyogathi yesiGreek enoshukela kungakhuphula izinga likashukela egazini futhi kwandise ingozi yokukhuluphala kanye nesifo senhliziyo.
  2. Bheka iyogathi engenawo amafutha:
    Endabeni yeyogathi yesiGreek enongiwe, amafutha engeziwe angase afakwe ukuze kuthuthukiswe ukunambitheka nokuthungwa. I-vanilla noma iyogathi yeberry enambitheka ingaba phezulu ngamafutha agcwele, ahlotshaniswa nomfutho wegazi ophakeme kanye nengozi eyengeziwe yesifo senhliziyo. Ngakho-ke, kungcono ukubheka izinketho ezinamafutha aphansi noma ezingenawo amafutha.
  3. Ingaqukatha izithasiselo zokwenziwa:
    Amanye ama-yoghurt angamaGreki anongiwe angase abe nezithako zokwenziwa ukuze kuthuthukiswe ukunambitheka noma ukubukeka. Lezi zithako zingase zingabi nempilo futhi zingase zibangele ukusabela okuseceleni kwabanye abantu. Kungcono ukukhetha izinhlobo ze-organic noma lezo eziqukethe izithako zemvelo.
  4. I-yogurt engenalutho yemvelo iyona engcono kakhulu:
    Uma ufuna ukufaka iyogathi ekudleni kwakho okunempilo, into engcono kakhulu ukukhetha iyogathi yemvelo yamaGreki engenawo ama-flavour nezithasiselo. Ungakwazi ukwengeza izithelo noma uju ngokwakho ukuze uthuthukise ukunambitheka kanye nenani lokudla okunempilo ngaphandle kwezinto ezingenampilo ngokweqile.

Kungenzeka yini ukudla iyogathi ekudleni kwe-keto?

Uma kuziwa ku-yogurt, inani lincane kunenkinga ezimweni eziningi. Izinhlobo eziningi zezohwebo ze-yogurt ziqukethe inani elilinganiselwe lama-carbohydrates (cishe amagremu angu-5-7 ngamagremu angu-100), okuwabeka phakathi kwebanga elamukelekayo lokusetshenziswa ngesikhathi sokudla kwe-keto.

Ngaphandle kwama-carbohydrates, iyogathi nayo iqukethe amaprotheni amaningi. Lokhu kwenza kube umthombo omuhle wamaprotheni kulabo abalandela ukudla kwe-keto. Amaprotheni ayingxenye ebalulekile yokudla kwe-ketogenic, njengoba isiza ukwakha imisipha futhi ikwenze uzizwe ugcwele.

Ngaphezu kwamaprotheni nama-carbohydrate, iyogathi nayo inamafutha amaningi. Lokhu kuhambisana ngokuphelele nesimiso sokudla kwe-keto, lapho ukusetshenziswa kwamafutha kufanele kunyuswe ukuze kunxephezele ukuncipha kwama-carbohydrate. Kodwa-ke, kubalulekile ukukhetha izinhlobo ze-yogurt ngamafutha emvelo, njenge-yogurt yesiGreki noma iyogathi yemvelo, futhi ugweme izinhlobo ezinoshukela noma ezifake ushukela.

Kuyamangaza ukuthola inani elifanelekile leyogathi ezimakethe, ezivamile futhi ezingenawo amafutha. Futhi uma ukhathazekile ngokuqukethwe ushukela weyogathi yezentengiselwano, ungazenzela ngokwakho ekhaya usebenzisa ubisi olungenashukela kanye nomakhi weyogathi.

Ngakho-ke gwema ukungeza ushukela noma okoshukela ukuze uthole izinzuzo ezinempilo kakhulu nezilungele i-keto. Khetha ukwengeza izithelo ezine-carb ephansi (njengama-strawberry noma ama-raspberries) njengesengezo semvelo nesimnandi.

AmakhaloriAmaprotheni (C)Ama-carbohydrate (c)Amafutha (c)
611053
Kungenzeka yini ukudla iyogathi ekudleni kwe-keto?

Uyini umehluko phakathi kweyogathi evamile neyesiGreki?

Iyogathi engenalutho:

  1. Izithako: Iyogathi engenalutho ikhiqizwa ngobisi lwenkomo noma ubisi, kuye ngokuthanda kwakho siqu.
  2. Inqubo: Amagciwane e-lactic acid afakwa obisini ukuze kuqalwe inqubo yokuvutshelwa.
  3. Ukwakheka: Iyogathi engenalutho inokwakheka okuthambile, okushelelayo futhi ngokuvamile inamafutha amancane.
  4. Ukunambitheka: Ungakwazi ukwengeza ushukela, izithelo, noma uju ukuze wengeze ukunambitheka okwengeziwe futhi uthuthukise ukunambitheka.

I-yogurt yesiGreki:

  1. Izithako: Iyogathi yesiGreki isebenzisa ubisi lwenkomo, ubisi lwezimvu, noma ubisi lwenyathi ekukhiqizeni kwayo.
  2. Inqubo: I-yogurt iyahlungwa ukuze ihlukanise i-whey, iyenze ihambisane futhi iqine.
  3. Ukuthungwa: I-yogurt yesiGreki inokwakheka okuqinile, okuqinile, futhi ngezinye izikhathi kunamafutha amaningi.
  4. I-Flavour: Iyogathi yesiGreki ngokwayo iyiphundu futhi ngokuvamile idliwa nje, kodwa ungakwazi ukwengeza izithako zakho ozithandayo ukuze uthuthukise ukunambitheka.

Ingabe i-arugula ivunyelwe ekudleni kwe-keto?

Ukudla kwe-keto kungenye yezindlela zokudla zakamuva ezishanele umhlaba wezempilo nokuqina. Lokhu kudla kuncike ekunciphiseni ukusetshenziswa kwama-carbohydrate kanye nokwandisa ukusetshenziswa kwamafutha ukuze kushukumise umzimba ukuba ushise amafutha ukuze ukhiqize uphethiloli. Uma uhlose ukulandela ukudla kwe-keto, ungase ube nemibuzo mayelana nokuthi yikuphi ukudla okuvunyelwe nokuthi yikuphi ukudla okufanele kugwenywe.

Phakathi kwemifino abaningi abayibheka njengesohlwini lokudla okuvunyelwe ekudleni kwe-keto i-watercress. Nakhu ukubuka konke okusheshayo kwamathuba okufaka i-watercress ekudleni kwakho, kanye nezinzuzo zayo zezempilo:

1. Ama-carbohydrate aphansi: I-Watercress ingenye yemifino enothe kakhulu nge-carbohydrate. Kuwo wonke amagremu ayi-100 we-watercress, sithola cishe amagremu angu-3.7 kashukela, okwenza kube kufanelekile ukudla kwe-keto okusekelwe ekunciphiseni ukusetshenziswa kwe-carbohydrate.

2. Inothile nge-fiber: Uma uhlose ukwandisa ukusetshenziswa kwe-fiber ekudleni kwakho, i-watercress ingaba yisinqumo esihle. I-Watercress inikeza iphesenti elikhulu le-fiber, elithuthukisa ukugaya futhi lisize uzizwe ugcwele isikhathi eside.

3. Umthombo omuhle wemisoco eminingi: I-Watercress iqukethe izakhi eziningi ezibalulekile ezidingekayo emzimbeni onempilo, njengovithamini C, uvithamini K, i-calcium, insimbi, ne-potassium. Ukuba khona kwalezi zakhi kwenza i-arugula ibe ukukhetha okunempilo nokulinganisela ekudleni kwe-keto.

Umsoco/ingxenyeInani elilinganiselwa ku-100 amagremu we-watercress
ushukela3.7 gr
i-fiber1.6 gr
Ivithamini C43 amamiligremu
Vitamin K250 mcg
I-calcium160 mg
Insimbi2.7 mg
i-potassium817 mg

Ingabe iyogathi yesiGreki iyawunyusa ushukela?

  • Iyogathi yamaGreki wuhlobo olukhethekile lweyogathi olwenziwa ngokuhluza uketshezi obisini.
  • Inokuqina nokunokhilimu, ngenxa yenqubo eyengeziwe yokuhlunga esusa amanzi nezinto eziwuketshezi.
  • Okuqukethwe ushukela ku-yogathi yesiGreek kuyahlukahluka kumkhiqizo kuye komkhiqizo kanye nomkhiqizo kuye komkhiqizo.
  • Ngokuvamile, iyogathi yesiGreki inoshukela ophansi kuneyogathi yendabuko. Lokhu kungenxa yenqubo yokuhlunga esusa ingxenye ye-lactose namanzi, inciphisa inani likashukela elikhona kuwo.
  • Izithako ezengeziwe zingase zengezwe ku-yogurt yesiGreki ukuthuthukisa ukunambitheka, njengoshukela owengeziwe noma izithako eziqukethe ushukela njengezithelo ezomisiwe.
  • Uma udla iyogathi yesiGreek enoshukela noma wengeze izithako ezinoshukela, okuqukethwe kwayo ushukela kungase kwande, ngakho-ke kunconywa ukuthi uhlole imininingwane yezithako ezishiwo emaphaketheni ngaphambi kokuyithenga.
  • Ukuze ugweme ushukela ophezulu ku-yogurt yamaGreki, kungcono ukukhetha ama-flavour emvelo esikhundleni sokushukela futhi ahlanganiswe nezithelo ezomisiwe.
  • Ukusebenzisa iyogathi yemvelo yamaGreki ngaphandle kokwengeza noma yiziphi izithako eziqukethe ushukela kuyisinqumo esingcono kakhulu kulabo abahlushwa izinkinga zempilo ezifana namazinga aphezulu kashukela egazini.

Buyekeza | Iyogathi yesiGreek evela ku-Juhayna kanye nokuqhathaniswa kwayo neyogathi yesiGreek evela ku-Lactel - YouTube

Mangaki amakhalori akuyogathi yesiGreki namajikijolo?

Nali ithebula elibonisa inani lama-calories enkomishini yeyogathi yesiGreki enamajikijolo:

intoUbuningiAmakhalori
I-yogurt yamaGreki namajikijolo1 inkomishi (245 g)185 kcal
amajingijolo1/2 indebe (80 g)42 kcal
uju1 ithisipuni (7 g)21 kcal
Ama-alimondi ahlutshiwe futhi aqoshiwe1 isipuni (14 g)82 kcal

Leli thebula lingakusiza ukubala ama-calories aqukethwe esidlweni sakho seyogathi yesiGreek namajikijolo. Ngokusekelwe kuleli thebula, uma wengeze amajikijolo, ama-alimondi, noju enkomishini yeyogathi yesiGreek, inani eliphelele lama-calories ekuphakeleni lingaba amakholori angu-330.

Kodwa-ke, kufanele ucabangele ukuthi inani lama-calories lingahluka kancane kuye ngohlobo nezindlela zokulungiselela ezisetshenzisiwe. Ngakho-ke, kubalulekile njalo ukufunda ilebula yokudla ukuze wazi ulwazi olunembile mayelana nama-calories namanye amanani okudla okunempilo.

Kungani iyogathi yesiGreki ibiza?

  1. Iyogathi yesiGreek yenziwe ngendlela ehlukile kuneyogathi yendabuko. I-emulsion iyahlungwa ukuze ihlukanise amanzi nokungcola, inikeze ukuthungwa okucebile, okukhilimu. Ukwenza umthamo omkhulu we-yogurt yesiGreki, kuthatha inani elikhulu lezithako nomzamo, okuyinto ethinta ngempela izindleko.
  2. Iyogathi yamaGreki sekuyisikhathi eside iyingxenye yokudla kwendabuko yamaGreki. Ukuthandwa kwayo ezimakethe zomhlaba kungenxa yokukhula okwandayo kokudla okunempilo kanye nokuqwashisa ngokubaluleka kwamaprotheni nezakhamzimba. Ngenxa yokuduma kwayo isikhathi eside emhlabeni jikelele, izinga lokufunwa kweyogathi yamaGreki liyakhula, okuholela ekwenyukeni kwentengo yayo.
  3. Iyogathi yesiGreek isebenzisa izithako zekhwalithi ephezulu, kusukela embuzini yemvelo noma obisini lwenkomo kuya ezintweni eziphilayo ezizuzisayo ezenezelwe ukuyibilisa. Lokhu kuqinisekisa izinga eliphezulu lomkhiqizo, kodwa futhi kuholela ekwandeni kwezindleko zawo.
  4. Inqubo ende yokucindezela okukhiqizwa ngayo iyogathi yesiGreki idla isikhathi esiningi futhi idinga ubuchwepheshe obuphambili ukuze kutholwe ukuthungwa kwayo okunokhilimu. Lokhu kwandisa izindleko zokukhiqiza futhi ngaleyo ndlela kukhuphule intengo yomkhiqizo.
  5. Kunemikhiqizo eminingi edumile eyaziwa ngekhwalithi yabo nomlando omude ekwenzeni iyogathi yamaGreki. Uma uthenga imikhiqizo kulawa mabhrendi, ikhwalithi yomkhiqizo ivame ukuba phezulu futhi amanani ayo aphezulu kancane uma eqhathaniswa namanye amabhrendi.

Mangaki ama-carbohydrate akuyogathi yesiGreki?

Inkomishi ngayinye ye-yogurt yesiGreki iqukethe amagremu angu-9 kuphela we-carbohydrates, okuyisamba esincane uma kuqhathaniswa neyogathi yendabuko, equkethe amagremu angu-17 wama-carbohydrate ngenani elifanayo.

Isiqukathi esingamagremu angu-150 seyogathi yesiGreki siqukethe amakhalori angu-130, amagremu angu-6 wamafutha, namagremu angu-3.5 wama-carbohydrate. Futhi iqukethe 32 mg cholesterol kanye 142 mg sodium.

Ngaphezu kwalokho, ukunikezwa kwesisindo esilinganayo seyogathi yesiGreki kuqukethe amagremu angu-10 amaprotheni, ama-97 IU kavithamini D, kanye no-16% wesabelo sansuku zonke esinconywayo sikavithamini A.

Inani lokudla okunomsoco: Amagremu angu-100 eyogathi yesiGreki aqukethe amagremu angu-16.1 wamaprotheni, amagremu angu-0.265 wamafutha, namagremu angu-5.68 wamacarbohydrates. Nokho, alukho ulwazi olutholakalayo mayelana ne-fiber yayo.

Uhlu lwezithako luhlanganisa ubisi olusha oluvela ezinkomeni, ukhilimu omusha, nezinto eziqinile zobisi, ngaphezu kweziqinisayo ezifana nesitashi, E1442, kanye ne-E140. Liqukethe nosawoti, amavithamini A no-D3, isiko lokuqala, amafutha afika ku-8.5 %, kanye nezinto eziqinile ezingezona amafutha ezingafika ku-11%.

Iyini inzuzo ye-yogurt yesiGreki?

I-yogurt yesiGreki ingenye yemikhiqizo yokudla ethandwa kakhulu emhlabeni, ngenxa yezinzuzo zayo zezempilo kanye nokunambitheka okukhulu. Uma uzibuza ngezinzuzo zeyogathi yesiGreki nokuthi yini eyenza ihluke ku-yoghurt yendabuko, nalu uhlu lwezinye izinzuzo zayo:

  1. Icebile ngamaprotheni: I-yogurt yesiGreki ibhekwa njengomthombo ocebile wamaprotheni, njengoba iqukethe inani elikhulu lamaprotheni uma liqhathaniswa ne-yogurt yendabuko. Lokhu kwenza kube ukukhetha okuhle kakhulu kubasubathi nalabo abafuna ukukhulisa imisipha futhi bazizwe begcwele isikhathi eside.
  2. Ithuthukisa impilo yokugaya ukudla: Ngenxa yokuqukethwe kwayo okuphezulu kwe-probiotic, iyogathi yesiGreki isiza ukukhuthaza impilo yokugaya ukudla. Ifaka isandla ekukhuthazeni ukukhula kwamagciwane anenzuzo emathunjini kanye nokuqinisa ukuzivikela kwamathumbu emathunjini, okuthuthukisa inqubo yokugaya ukudla futhi kunciphise i-bowel syndrome ecasulayo.
  3. Ithuthukisa impilo yamathambo: Iyogathi yesiGreki iqukethe i-calcium eningi, i-phosphorus, ne-vitamin D, futhi lezi zingxenye zibaluleke kakhulu empilweni yamathambo. Ukudla iyogathi yesiGreki njalo kuyindlela ephumelelayo yokugcina amandla amathambo nokuvimbela izinkinga ezifana ne-osteoporosis.
  4. Ithuthukisa imetabolism: Ngenxa yokuthi iphansi kwamafutha noshukela, iyogathi yesiGreki ingaba yisinqumo esihle kulabo abafuna ukunciphisa umzimba noma ukugcina isisindo esinempilo. Ngenxa yokuqukethwe kwayo okucebile kwamaprotheni, kuyasiza ukukhulisa izinga lokugaya futhi kungaba nomthelela ekushiseni amafutha ngokuphumelelayo.
  5. Ithuthukisa Impilo Yenhliziyo: I-yogurt yesiGreki iqukethe inani elincane lamafutha agcwele kanye ne-cholesterol, okwenza kube ukukhetha okunempilo kwenhliziyo. Ucwaningo lubonisa ukuthi ukudla iyogathi njalo kunganciphisa ingozi yesifo senhliziyo nemithambo yegazi.

Iyiphi enye indlela kuneyogathi yamaGreki?

  1. Iyogathi yaseTurkey:
    Uma ufuna iyogathi ene-creamy texture kanye nokunambitheka okukhulu, kufanele uzame iyogathi yaseTurkey. Iyogathi yaseTurkey idume ngokuqina kwayo okufana neyogathi yamaGreki, futhi ibonakala ngamaphesenti aphezulu amaprotheni. Futhi iqukethe izinzuzo eziningi zezempilo ezifana nokwenza ngcono impilo yokugaya ukudla kanye nokuqinisa amasosha omzimba.
  2. Iyogathi yesoya:
    Uma une-allergies yobisi noma unamathela ekudleni kwemifino, iyogathi yesoya iyindlela ehlukile kuneyogathi yamaGreki. Iyogathi yesoya yenziwe ngobisi lwesoya, futhi ayinayo i-lactose ne-cholesterol. Iyogathi yesoya nayo iqukethe amaprotheni ezitshalo nama-amino acid abalulekile, futhi inothile nge-calcium namavithamini abalulekile.
  3. Iyogathi ye-almond:
    Uma ulandela ukudla okungenalo ubisi noma uzwela i-emethoxyl, ungazama iyogathi ye-almond njengenye indlela kuneyogathi yesiGreki. Iyogathi ye-alimondi yenziwa ngobisi lwe-alimondi olugayiwe, futhi ayinayo i-lactose ne-cholesterol. Iqukethe amazinga amahle ama-acids anempilo, anomsoco namavithamini anenzuzo.
  4. I-coconut iyogathi:
    Uma ufuna enye indlela elula neqabulayo kuneyogathi yesiGreek, zama iyogathi kakhukhunathi. Iyogathi kakhukhunathi inokuthungwa okulula nokunambitheka okumnandi, futhi ayinayo i-lactose ne-gluten. Iyogathi kakhukhunathi iyindlela efanelekile kubantu abalandela ukudla kwemifino noma abanokungezwani nobisi.
  5. I-oat yoghurt:
    Uma ufuna inketho equkethe i-fiber kanye nemisoco ebalulekile, ungazama iyogathi ye-oat njengenye indlela kuneyogathi yesiGreki. Yenziwe ngama-oats aphansi, futhi iyisinqumo esihle kakhulu kubantu abanokungezwani nobisi noma abakhetha ukudla okungenalo i-gluten.

Yiziphi izinhlobo zeyogathi yamaGreki?

  1. I-yogurt yemvelo: Lolu hlobo lubhekwa njengoludume kakhulu futhi lusabalele. Inokwakheka okulula, okunebhotela futhi iyasinda ekuthunjweni, okuyenza ilungele ukusetshenziswa kumaresiphi amnandi namnandi. Ivamise ukungezwa noju noma izithelo ezomisiwe ukuze kube nokunambitheka okwengeziwe.
  2. Iyogathi Evutshiwe: Lolu hlobo lweyogathi yesiGreki lwenziwa ngokungeza isiko elivutshiwe obisini, okuholela ekwakhekeni kwama-probiotics, aziwa ngezinzuzo zawo zezempilo zokugaya ukudla. Inokhilimu ofanayo kanye ne-flavour enhle njengeyogathi yemvelo.
  3. I-yogurt yaseTurkey: Naphezu kwegama layo, empeleni ibhekwa njengenye yezinhlobo ezidume kakhulu ze-yogurt yesiGreki. Ngokwesiko kwenziwa kusetshenziswa ubisi olusha, olusindayo, futhi lufakwe uqweqwe lukakolweni noma i-tahini ukwengeza ukunambitheka okuyingqayizivele nokulunywa okulula.
  4. Iyogathi engasabalali: Lolu hlobo lweyogathi yesiGreki lubhekwa njengolulula kakhulu uma luqhathaniswa nezinye izinhlobo, njengoba lungenawo amafutha agcwele. Ithandwa abaningi ngezinzuzo zayo zempilo yenhliziyo nesisindo. Ingasetshenziswa ekulungiseleleni amasoso neziphuzo ezinempilo.
  5. Iyogathi enezithelo: Lolu hlobo lubonakala ngokungeza izingcezu zezithelo ezomisiwe noma ezibhakiwe ukuze zinikeze ukunambitheka okuhlukile nokuthungwa. Kuhle njengokudla okulula noma isixazululo esinempilo.

Nali itafula elibonisa izinhlobo ezithile ezidumile zeyogathi yesiGreek:

Uhloboincazelo
yemveloUkuthungwa okujiyile kanye nokunambitheka okukhilimu. Engeza uju noma izithelo
ukuvutshelwaUkunambitheka okuhle futhi kuqukethe ama-probiotics
I-التركيIyogathi yesiGrikhi eyenziwe ngendlela yendabuko ngokungeza uqweqwe lukakolweni noma i-tahini
AyisakazekiOkungasindi kwenhliziyo nesisindo sempilo
NgezitheloIzithelo ezomisiwe noma ezibhakiwe zengezwa kuyo ukuze inikeze ukunambitheka okuhlukile nokuthungwa kwayo

Uhlobo luni lweyogathi oluvunyelwe ku-keto?

  1. Iyogathi yobisi oluphelele: Inamafutha amaningi kanye nama-carbohydrate aphansi. Lena inguqulo ephelele engalingana nokudla kwe-keto.
  2. Iyogathi engenashukela: Gwema iyogathi equkethe ushukela owengeziwe. Kungcono ukubheka iyogathi yemvelo enokunambitheka kwemvelo.
  3. Iyogathi engakhilimu: Ungase ube nentshisekelo yokwengeza amafutha amaningi ekudleni kwakho, kodwa empeleni udinga amafutha anenzuzo. Khetha iyogathi engenziwanga ngokhilimu ukuze uthole amafutha anenzuzo.
  4. Iyogathi YesiGreki: Lolu hlobo lweyogathi luqukethe inani eliphakeme kakhulu lamaprotheni kanye nenani eliphansi lama-carbohydrates, okwenza kube ukukhetha okuhle kakhulu ekudleni kwe-keto.
  5. I-coconut Yogurt: Uma ukhetha inketho yemifino, ungasebenzisa iyogathi kakhukhunathi njengendlela enempilo futhi emnandi.
  6. I-Probiotic Yogurt: Iqukethe amagciwane aphilayo angaba yinzuzo empilweni yokugaya ukudla. Kunezinhlobo ezahlukene ze-yogurt ye-probiotic, ngakho qiniseka ukuthi ukhetha lezo ezihambisana nokudla kwakho kwe-keto.

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