Yogurt yechiGiriki: Zvokudya zvinovaka muviri zvevanhu vane chirwere cheshuga
Yogurt, inowanzogadzirwa nemukaka wemhou (zvisinei, nhasi kune dzimwe nzira dzakawanda), iyo inobva mumaginhahydrate ayo anewo mabhakitiriya akanaka, calcium, uye mapuroteni. Kana uine chirwere cheshuga, yogurt inogona kunge yakasarudzwa kudya kwekudya; zvisinei, kunyengera ndekuziva kuti ndeupi rudzi rwegurusi rinofanira kusarudza uye rinofanira kutsika.
Zvokutarira muYogurt
Mune mhando dzakanakisisa dze yogurt, unowana huwandu hwakanaka hweprotheni uye makhahydrates, pamwe ne calcium uye probiotics ine utano.
Iwewo hauna kuwana tswanda yakawedzerwa yakawedzerwa, additives, kuratidza kudya, kana mafuta akazara. Kusarudza mafuta emafuta asina mafuta kana kuti asina mafuta kunogona kukubatsira kuti udzikise huwandu hwekoriori yako uye uchengetedze mafuta ako akazara (rudzi rwemafuta anowedzera zvakaipa LDL cholesterol) pasi. Uyezve, sezvo yogurt inobva mumakrohydrate, iwe unoda kusarudza yogurt iyo yakaderera mukushuga yakawedzerwa yakadai seyakashambadza yogurts kana iyo yogurts ine granola yakawedzerwa, kana zvimwe zvipembenene zvinowanikwa mune shuga. Saka, zvakanakisisa kusarudza zviri pachena, pasi-fat-fat yogurt. Kana uchida kuwedzera kutapira, kuwedzera yogurt yako nemamwe majiroji kana peaches. Mhando dzakasvibirira dzinogona kuita kuti yogurt yako iite se "syrup-y", zvakare, kune dzimwe fiber uye shoma shoma yakawedzerwa.
Yogurt yechiGiriki vs. Nguva Yogurt Yese
Guroji yeGreek ndiyo yogurt yagara ichigadziriswa, ichibvisa mamwe ma whey uye ichibva kune imwe yakasviba, yakawedzera protein-rich yogurt. Gurugiti yeGreek inowanikwa nyore nyore mumabhuku ezvitoro nguva dzose; uzviwanire mufriji yeiriji yefriji.
Yogurt yenguva dzose inopa ma gramu mashanu emapurotini pa 6-ounce ari kushumira, asi yogric yechiGiriki inopa kusvika magiramu makumi maviri, zvichienderana nechitema. Nemhaka yokuti ine mapuroteni akawanda, gurugiti yeGreek inenge inenge 1/3 yemakrohydrates ye yogurt yakagadzikana. Uye, nokuti lactose inobva mumagadzirwa emakisi, izvi zvinoreva kuti vanhu vakawanda vanowana yogiti yechiGreek zviri nyore kudarika kupfuura yogurt yenguva dzose.
Kune rumwe rutivi, yogurt yeGreek ine kanyanyisi kashicium kupfuura yogara yemagariro, saka chengeta icho mupfungwa kana uri kudya yogurt ye calcium.
Kune vanhu vane chirwere cheshuga, pachena, pasi-mafuta, kana kuti asiri mafuta Gurugiti yogurt ndeyekudya zvakasiyana-siyana uye chisarudzo chisarudzo nekuda kwekakodhijidhini yakaderera uye yakakura yeprotini. Dzivisa marudzi aya echiGiriki akawedzera syrups, michero inochengetedza, uye zvinotapira kumativi.
Nzira Yokuve Nayo Yogurt MuShuga Yenyu-Zvokudya Zvokudya
Yogurt kwekudya kwemanheru: Kuti uve nezvokudya zvakakura, kuzara, uye zvekudya zvakasviba, edza maawa 6 kusvika ku8 emafuta asina mafuta akawanda echiGiriki yakagadzirwa nemafuta matsva kana echando. uye inotarisa nemaspuni 1, sezvakaita, maamondi akachekwa kuti awedzere, mapuroteni anowedzera, nemafuta ane utano. Kana iwe uchida, wedzera sweetener isina ushuga , sinamoni kana vanilla powder kuti uwedzere ruvara.
Nenzira, chiguro chechiGiriki chinotapira neuchi, iyo ishuga shoma iyo inogona kuwedzera makoriyumu uye tsvina yega shuga yeropa. Asi, kana iwe unogona kubvisa ma carbohydrates, iwe unogona kuedza teaspoon youchi panzvimbo yezvinotapira zvisingasviki. Zvisinei, pfungwa yakanakisisa kune vanhu vane chirwere cheshuga avo chirongwa chekudya chinoda kamudihydrate yakawanda kunenge kuomerera kune zvinotapira zvisina shuga uye zvichida kuwedzera imwe kushanda kwezvibereko kana tsanga yegorosi rose yegorosi panzvimbo yeshuga isina nyore inowanikwa muuchi .
Zvibereko uye mbeu yose ine zvimwe fiber uye mapuroteni anowedzera chikafu chako uye anobatsira kuti uwane kuzadza. Kuwedzera kushumira kwezvibereko uye sweeten-free sweetener, yogurt yako ine zvokudya zvekudya zvingangodaro inenge iine makiromita makumi mana emakrohydrate. Nekuwedzera kushandiswa kwemichero kana mbiriso yose yezviyo, kudya kwaizove nemagiramu emidhahydrate makumi mana.
Yogurt in dips: Mvura yakadzika kana kuti isina mafuta Guriti yegurisi inogonawo kushandiswa chete panzvimbo yekisiki yakasvibirika mumapisti uye mapepi sezvo chigadzirwa uye tambo zvakafanana. Iwe unogonawo kutora dzimwe mayo mucoleslaw recipes. Pakupedzisira, iwe unogona kushandisa gurisi yeGreek muzvinhu zvakabikwa zvinodaidza kirimu yakasviba, zvakadai sekiki, scones kana keke.
Yogurt mu smoothies: Wedzera mamwe mafuta anodiki echiGiriki kune s smoothies yako yakawedzerwa kuwedzera, mavara uye mapuroteni.
Mapeji kuti aedze kushandisa iyo yogurt yechiGiriki:
- Bhabheri Smoothie
- Tzatziki neMint