Zisetshenziswa nsuku zonke eSpain izigidi zamayogathi Futhi iminikelo yayo ihlezi ivela: ukukhishwa okusha, izimpikiswano mayelana nezinzuzo zayo, nohlu olukhulayo lwezinhlobo ezilwela indawo yesiqandisi. Kulo mongo, amasonto ambalwa adlule alethe intuthuko eminingana efanele kanye nama-nuances kulabo abayifunayo khetha ngokuhlakanipha esuphamakethe.
Kusuka a Amaprotheni esiGreki angenayo i-lactose Kusukela kuyogathi efakwe ikhekhe likashizi emashalofini omthengisi omkhulu kuya engxoxweni yesayensi emayelana nokuphila isikhathi eside kanye nendima yemikhiqizo yobisi ebilile, iyogathi isibuyile obala. Futhi, phakathi, kufanelekile ukukhumbula ukuthi yini ehlukanisa a iyogathi yesiGreki engenalutho Nokunye okumele sikubheke kulebula ukuze singagcini sesiphuce idessert.
Okusha ezitolo ezinkulu: amaprotheni amaGreki angenayo i-lactose
Lokhu kukhishwa kuhlanganiswe neyakho ububanzi be ama-yogurts angenayo i-lactose Osekuvele kumisiwe (okufana ne-strawberry, ukhilimu wemvelo oshukela, noma u-0% wemvelo ngaphandle koshukela owengeziwe), unikezwa ngamaphakethe amane ukuze usetshenziswe kalula. Inhloso ukukhulisa izinketho zalabo abangabekezeleli i-lactose noma abazwelayo. ngaphandle kokulahlekelwa ukunambitheka noma ukushelela emlonyeni.
Ukuphila isikhathi eside kanye ne-yogurt: lokho okushiwo ubufakazi
Ucwaningo lwakamuva lwe-multi-omics ku U-María Branyas MoreraOwesifazane ohlonishwa njengomuntu omdala kunabo bonke emhlabeni usephinde wahlobanisa ukusetshenziswa kweyogathi nokuphila isikhathi eside. Ucwaningo luveza ukuthi wadla ama-yogurts emvelo amaningana nsuku zonke nokuthi babevela eLa Fageda, kodwa ababhali bakwenza kucace lokho Impilo yakhe ende ayinakubalelwa ekudleni okukodwa.
Eqinisweni, abukho ubufakazi bokuthi lawa ma-yoghurts ahlinzeka ngezinzuzo eziphakeme uma kuqhathaniswa namanye ama-yogurts emvelo. ubisi pasteurized kanye ferments okulinganayo. I-European Food Safety Authority (EFSA) ivumela kuphela isimangalo sokuthi iyogathi enamasiko aphilayo iyasiza ngcono ukugaya kwe-lactose kubantu abanenkinga yokugaya; eminye imiphumela ehlongozwayo idinga ubufakazi obuningi obuzimele.
Ucwaningo luphinde lwabona ukuthi i-gut microbiota yabo yayikhona efana neyabantu abadalangensada ye-Bifidobacterium, ukutholakala okungajwayelekile lapho usukhulile. Noma kunjalo, abacwaningi baveza ukuthi amasampula amakhulu kanye nezikhathi zokulandelela ezinde zizodingeka xhuma leyo phrofayela ngqo ekusetshenzisweni kweyogathi.
Uma kuhlanganiswe, idatha iphakamisa ukuthi ukuphila isikhathi eside kuka-Maria kuwumphumela wezinto eziningi: izakhi zofuzo ezinhleUkudla kwesitayela saseMedithera nokudla okumbalwa okucutshungulwe kakhulu, indlela yokuphila esebenzayo, imikhuba enempilo (ungabhemi noma ungaphuzi njalo) kanye nenkundla yokuxhumana eqinile.
- I-Genetics kanye nendlela yokuphila esebenzayo.
- Ukudla kwaseMedithera okunobukhona obuphansi bokudla okucutshungulwe kakhulu.
- Ukungabi bikho kogwayi nokuphuzwa kotshwala okusesilinganisweni.
- Izibopho zomphakathi zigcinwa ngokuhamba kwesikhathi.
I-yogurt yesiGreki ngokumelene neyogathi yemvelo: umehluko osebenzayo
El i-yog yog Itholakala ngemva kwenqubo yokuhlunga esusa ingxenye ye-whey, igxilise izakhi, yehlise kancane i-lactose, futhi inikeze ukuthungwa kwe-creamierLe nqubo ichaza iphrofayili yayo eminyene kanye ne-flavour eyindilinga, ebonakala kalula.
Uma igxilile, ngokuvamile iqukethe amafutha amaningi Iminyene kakhulu kunobisi oluvamile, hhayi ngenxa yezithako, kodwa ngoba inamanzi amancane kanye nokuqukethwe okuphezulu kwezakhi. Ngaphezu kwalokho, inikeza amavithamini ancibilikayo amafutha afana no-A, D, E, no-K, akhona ngokwemvelo engxenyeni yamafutha yobisi.
Ngokwamaprotheni, iyogathi yesiGreki igqamile: ihlinzeka ngokuphindwe kabili kuneyogathi evamile, okusho ukuthi [izinzuzo/izinzuzo] ezinkulu. umuzwa wokuphefumula kanye nokusekelwa kokugcina isisindo semisipha. Yingakho kuvamile phakathi abasubathi noma abantu abalawula isisindo.
Nokho, akuyona inketho elula kakhulu: uma ufuna ukunciphisa ama-calories Ukuze ulawule i-cholesterol, iyogathi yemvelo engenalutho ingase ilingane kangcono. Kunoma yikuphi, isihluthulelo siwukuthi kokubili empeleni iyogathi (ubisi + amasiko aphilayo) hhayi ama-dessert obisi anoshukela.
Indlela yokukhetha kahle esitolo
Imindeni eminingana ihlala ndawonye emgwaqeni owodwa: zemvelo (Okulula kakhulu), okunoshukela noma okunambithekayo, amaprotheni amaningi, amafutha angu-0% noma “awukho ushukela owengeziwe” (ngezinye izikhathi anesitashi noma ama-sweeteners), nemifino evutshiwe. Umehluko wokudla okunomsoco phakathi kwabo ungaba mkhulu, nakuba bonke bayafana ekuboneni kokuqala.
Njengesinqamuleli sokuthenga, abaningi abadumile batusa lokhu 3/4/3 umthetho Ama-yogurts emvelo: cishe ama-3% amafutha, ama-4% kashukela (osuka obisini), namaprotheni angu-3%. Uma kufana, kuwuphawu oluhle lokuthi azikho izingxenye [ezingacacile - ngokunokwenzeka "ezingacacile" noma "ezingacacile"]. wanezela ushukela akukho imihlobiso eyengeziwe.
- 3% amafutha
- 4% ushukela (okwenzeka ngokwemvelo obisini)
- Amaprotheni angama-3%
Ukufunda ilebula kuhlala kuyikhampasi ehamba phambili: beka phambili ama-yogurts emvelo (ubisi nokubilisa), gwema ushukela oweqile nama-syrups, futhi qaphela uma uhlu lwesithako lude nge isitashi noma ama-flavour okungadingekile.
Kwezinye izindlela ezisekelwe esitshalweni (soy, oats, coconut), iphrofayili iyahluka kakhulu ngokuya ngohlobo: hlola ukudla kwamaprotheni, ushukela kanye nokuba khona kwe izitshaloZingase zifaneleke ngenxa yokuthanda noma ukungabekezelelani, kodwa azilingani ngokudla okunomsoco neyogathi yobisi.
Futhi kuthiwani ngebhulakufesi neyogathi?
Ukudla kokuqala kosuku akudingeki ukuthi kubangele ukukhuphuka kweglucose uma ukhetha ngokuhlakanipha: izinguqulo ezicutshunguliwe wanezela ushukela Futhi ama-granola amnandi kakhulu angayiqala, ngenkathi ehlanganisa iyogathi yemvelo Ukudla izithelo zenkomba ye-glycemic ephansi namantongomane kuhlotshaniswa nezimpendulo ezinzile ezifundweni ezilawulwayo.
Uma ubona ukuqunjelwa noma ukucwiliswa kwamandla, lungisa inhlanganisela: khetha iyogathi engenashukelaAmajikijolo abomvu noma i-kiwi kanye ne-granola yasekhaya enamantongomane nembewu. Uzothola ukusutha, i-fiber, kanye amandla aqhubekayo ngaphandle kokudinga ushukela ngokweqile.
Imboni iyahamba: amakhekhe aneyogathi
I-Pastiolot yethule ezintathu izinongo ze-pastry eyenziwe nge-La Fageda yoghurt yesitayela sesiGreki: inguqulo eyodwa ene-stracciatella, enye enamantongomane (eyaziwa ku- Imiklomelo Yakusasa Yakusasa yango-2025kanye nenketho ye-lemon-flavour. Bonke babelana ngosesho lwemidwebo ehlukile kanye a ukuthinta okukhilimu inikezwa nge-yoghurt.
Ukusebenzisana, kugxile ku- ukusondela kanye nezinga lezithako, ihlela ukuthi isatshalaliswe ezitolo ezinkulu, ezitolo ezinkulu, kuma-hypermarkets nasezitolo ezisebenza ngokudla okufriziwe. Umnyakazo okhombisa indlela i iyogathi Iphinde ikhuthaze ukuqamba okusha ngaphandle kwesigaba esiqandisiwe.
Ngemikhiqizo emisha ezitolo ezinkulu, ukuqonda kwesayensi ngezinzuzo zayo, kanye nomhlahlandlela ocacile wokuthenga, iyogathi igcina indima yayo njengokudla. okunomsoco futhi okuhlukahlukeneUkukhetha imikhiqizo yemvelo ngaphandle koshukela owengeziwe, ukuqonda umehluko phakathi kwemikhiqizo yamaGreki neyejwayelekile, futhi ungadlulisi izimangalo zezempilo ezingaphezu kobufakazi, namuhla, izinketho ezingcono kakhulu. izihluthulelo zempumelelo.
