Yogurt yakagara ichifungidzirwa mubatsiri kuutano hwedu. Hunhu hwayo hwekudya hwakakosheswa uye hunopedzwa netsika dzakasiyana pasirese. Vanokosheswa sosi yakakura yemapuroteni, mavitamini, zvicherwa uye probiotics, pamwe chete nekunaka kunogona kusanganiswa nemhando dzakasiyana-siyana. Cherekedza ichi chikafu chepamusoro nekuti chinogona zvakare kushandiswa mukicheni yedu semuto kana muto.
Iyo yakakura sosi yeprobiotics, ine simba kune intestinal hutano.
Iine mabhenefiti makuru nekuda kweprobiotics, mamwe mabhakitiriya anobatsira mhenyu kubatsira kuenzanisa intestinal flora. Kutenda kune mabhakitiriya aya, immune system inochengetedzwa, kugaya kunovandudzwa, zvichibatsira kudzivirira matambudziko nekuvhara uye manyoka. Kushandiswa kwayo nguva dzose kunobatsira bvisa inoshatirwa bowel syndrome uye inonatsiridza kubatwa kwechikafu.
Iine zvakakosha zvinovaka muviri
- Mapuroteni, yekugadzirisa masero uye kukura kwemhasuru.
- B complex vitamini, chikamu chakakosha chemetabolism uye kugadzirwa kwesimba.
- Calcio, chinhu chinokosha pakukura kwepfupa uye kudzivirira kubva pakatanga osteoporosis.
- Phosphorus uye magnesium: zvakakosha pakushanda kwemasero uye hutano hwemwoyo.
Benefits yeyoghuti kumuviri wedu
1. Mubatsiri mukuru wehutano hwemwoyo
mariri mafuta ane hutano uye probiotics iyo inobatsira kuderedza BP uye LDL cholesterol mazinga (yakaipa cholesterol) nekubatsira kukwidza HDL cholesterol (yakanaka cholesterol). Mukuwedzera, inobatsira kuderedza kuzvimba uye njodzi yezvirwere zvemoyo.
2. Mutongi weshuga yeropa
Icho chikafu chakanakira vanhu vane chirwere cheshuga kana insulin kuramba. Iyo probiotics uye mapuroteni mairi anobatsira kuderedza shuga spikes muropa mushure mekudya.
3. Inosimbisa immune system
Icho ichokwadi chakagara chichitsigirwa, chakapihwa yakakwira probiotic yemukati, iyo Vanokurudzira kugadzirwa kwemasero anodzivirira muviri. Iine huwandu hwemavhitamini, akadai seB12 uye zinc, kuchengetedza muviri wakasimba pakurwisa hutachiona nezvirwere.
4. Inobatsira kune hutano hwemapfupa
mariri tsime guru re calcium, chicherwa chakakosha chekusimudzira nekuchengetedza mapfupa, kunyanya mazino. Mukuwedzera, inotakura zvimwe zvinovaka muviri zvakadai phosphorus uye vitamini D, zvakakosha kuti calcium ipinde zvakanaka.
5. Dzora uremu hwemuviri wako
Iyo yakakura sosi yeprotein inobatsira kurebesa kunzwa kwekuguta, iyo inobatsira kudzora uremu. Kusanganisira yoghurt mukudya kwako chinhu chakanakisa kuhutano hwako uye kunobatsira kuderedza yakawandisa macalorie madyiro.
Ndeapi mabikirwo atinogona kushandisa yogati?
Tinogona kuishandisa sesarudzo dzine hutano muswere wese, ngationei kuti tingaishandise papi:
Pakudya kwemangwanani, kuva nzira ine utano yekutanga zuva, inoperekedzwa nemichero mitsva. Sesmoothies, kuisanganisa nemichero yakaita semango, mabhanana kana mastrawberries. Mundiro ine yogati nembeu, kusanganisira nzungu kana chia.
Frozen Yogurt Smoothie ine Pineapple neMelon
Iyo inotonhora chaizvo yogati inodedera kana smoothie, yakagadzirira muminiti imwe, inonaka, ine hutano, diuretic, yakafuma mune fiber uye yakaderera mumakori
Nekunaka kunonaka uye hukuru hukuru. Uyu ndiwo muonde uye apuro smoothie inogadzirirwa mumaminitsi mashoma muThermomix.
Bhanhire rakaomeswa-rakaomeswa, chia uye raspberry smoothie
Bhanana rakaomeswa-chando, chia uye raspberry smoothie chikafu chinonaka uye chinozorodza. Zvakareruka zvekuti kunyangwe vana vako vanogona kuzvigadzirira.
Mune sosi uye kupfeka. Iwe unogona kugadzira kupfekedza yogurt, nemononi, mafuta omuorivhi kana maruva matsva, kuwedzera kukuru kune saladhi. Gadzira Tzatziki, muto wechiGiriki wakagadzirwa neyogati, gaka rakakushwa, gariki uye mint, kuperekedza nyama nechingwa chepita. Kana kuti gadzira mayonnaise ye yogurt, yakagadzirwa nemasitadhi uye mandimu.
Tzatziki, Greek Cucumber Yogurt Sauce
Tzatziki muto, chaiwo wechiGiriki, wakagadzirwa kubva kuGreek yogati uye cucumber. Inonaka mumazuva anopisa ekuperekedza nekuzorodza ndiro senge masaradhi, nyama kana hove uyezve kunyudza nechingwa kana miriwo.
Tuna uye cheese quesadilla neavocado uye yogati muto
Mimwe quesadillas dzakasiyana neyechinyakare chizi: creamy tuna uye chizi quesadillas nematomatisi, guacamole uye yogati muto.
Eggplant yakakangwa neGreek Yogurt uye Tahini Sauce
Yakakangwa eggplant neGreek yoghurt muto, tahini muto. yekutanga yakakwana, ine hutano, iri nyore, inonakidza uye inonaka.
Mumadhiri. sezvo iri mupiro une hutano uye mufambidzani mukuru kugadzira rudzi urwu rwemadhishi. Zvakare mumakanyiwa akadai semakeke kana chingwa.
Lemon cream uye Greek yogati dessert
Tine zvishanu chete zvigadzirwa tichagadzira mamwe magirazi anoyevedza emonimu kirimu uye yogati yechiGreek. Dhizeti yekutanga iyo inodiwa nemhuri yese.
Iwe uri mudiwa wechando. Ipapo iwe zvechokwadi unoda iyi yogati ice cream recipe. Chinhu chisingadzivisike.
Melon, Lime uye Yogurt Kuchenesa Frozen Smoothie
Inonaka yekuchenesa ice cream smoothie ine melon, lime uye yogati, yakakwana kurova kupisa pazuva rezhizha.
Iyo yechando yogati inodedera yakakwana kuunza sedhizeti pakudya kana kudya kwemhuri. Shumira mumagirazi madiki kuti urege kuwedzera akawandisa macalorie.
Iyi keke ye yogurt iri nyore sezvo iri yakapfuma uye nyowani. Zvakare neThermomix® ichave yakagadzirira mune imwe maminetsi.
Keke rinonaka kwazvo nehunhu hwe yogati. Isu tichaumba keke nehupfu yakasanganiswa neorenji uye nekuzadzwa kwemuto wakasviba uye yogati.
Greek yogurt keke nemafuta omuorivhi
Yakanakira kudya kwemangwanani nekuda kwekureruka kwayo, iyi keke yeGreek yogurt ine kunhuwirira kwakanyanya kwemafuta omuorivhi
Yogurt keke nemaapurikoti, dhizeti inonaka iyo iwe yaunogona kugovana nevako vashanyi nemapakeji akasarudzika nerudo.
Inonaka yogati muffin yakakwana kwekudya kwemangwanani, kuenda kuchikoro sekudya kwemasikati kana snack.
Brioche chingwa ne yogati neuchi
Tiri kuenda kunogadzira hunyoro uye hwakanyorovera brioche chingwa kuruka muThermomix, yakanaka pakudya kwekuseni uye tudyo. Iine yogati neuchi.