Cov txiaj ntsig kev noj qab haus huv Cov kua mis ua pov thawj nws lub zog muaj zog

Zoo Siab

• Hom Yogurt
• Cov txiaj ntsig yogurt
• Txhawb Kev Noj Qab Nyob Zoo
• Txhawb Poob Poob
• Muab cov vitamins tseem ceeb thiab cov zaub mov
• Txhawb Kev Rov Qab Los
• Txhim kho pob txha
• Tiv thaiv ntshav siab
• Boosts Immune System
• Pab tuav lub ntsej muag luag ntxhi
• Txhawb Satiety
• Tshuaj xyuas rau

Koj tuaj yeem pom koj lub tais yogurt thaum sawv ntxov feem ntau yog lub tsheb rau granola thiab txiv hmab txiv ntoo - tab sis nws ua ntau ntau rau koj lub cev ntau dua li qhov ntawd. Thiab thaum cov npe tshwj xeeb ntawm yogurt cov txiaj ntsig tuaj yeem sib txawv me ntsis nyob ntawm hom (piv txwv li Greek nyiam muaj protein ntau dua li, hais, almond mis ntau yam), cov khoom qab zib tag nrho yog paub tias yog lub zog noj zaub mov.

Nyeem rau kom paub ntau ntxiv txog qee lub sij hawm xav tsis thoob yogurt cov txiaj ntsig kev noj qab haus huv uas yuav teb cov lus nug, "yogurt noj qab haus huv?" ib zaug thiab rau tag nrho - thiab ua li ntawd, ua rau koj xav noj cov tshuaj probiotic-packed txhua txhua sawv ntxov, tav su, thiab hmo ntuj.

Hom Yogurt

FYI, muaj, zoo li, ib tuj ntawm ntau hom yogurt. Txawm hais tias lawv txhua tus muaj cov txiaj ntsig kev noj haus sib txawv me ntsis, muaj ib qho kev qhia tseem ceeb uas yuav tsum ua raws li thaum nws los txog rau kev yuav yogurt uas noj qab nyob zoo: Nrhiav cov khoom uas tsis muaj xoom lossis ob peb grams ntawm cov suab thaj ntxiv, vim tias kev noj qab haus huv ntau dhau tuaj yeem ua rau muaj teeb meem kev noj qab haus huv xws li rog, hom 2 mob ntshav qab zib, thiab kab mob plawv, raws li Lub Chaw Tiv Thaiv thiab Tiv Thaiv Kab Mob. Lo lus tseem ceeb ntawm no? "Ntxiv." Mis muaj suab thaj ib txwm muaj hu ua lactose, yog li koj yuav tsis pom yogurts nrog xoom grams qab zib tag nrho.

Tsoos. Thaum koj hnov ​​lo lus "yogurt", qhov sib txawv yog koj xav txog tus tub phem no, uas tsuas yog fermented nyuj cov mis, raws li Washington State University Extension. ICYDK, cov kua mis nyeem qaub thaum cov kab mob ferment lactose rau hauv cov kua qaub, tsim cov kua qaub me ntsis ntawm cov kua mis nyeem qaub. Nyob ntawm seb hom mis twg siv, qhov kev xaiv no feem ntau muaj qis lossis qis-rog (los ntawm 2-feem pua ​​mis), tsis rog (los ntawm mis nyuj rog), lossis rog tag nrho (los ntawm mis tag nrho).

Greek. Thaum cov kua mis nyeem qaub tsis tu ncua raug tshem tawm cov protein ntau whey (cov kua uas tseem tshuav tom qab txheej txheem curdling), koj nyob sab laug nrog Greek yogurt-tuab dua, creamier, muaj protein ntau ntau ntau. Thiab, ua tsaug rau qhov straining, nws tseem tsis muaj lactose (qab zib), raws li Harvard T.H. CHan Tsev Kawm Ntawv Kev Noj Qab Haus Huv. Piv txwv li, Ob Qhov Zoo Tsawg-Fat Vanilla Greek Yogurt (Yuav Nws, $ 2, target.com) muaj qhov zoo siab 12 grams protein ib zaug. (Saib ntxiv: Cov Kws Tshaj Lij Tshaj Lij Tshaj Lij Tshaj Lij Tshaj Lij Tshaj Lij Tshaj Lij Fat vs. Nonfat Greek Yogurt)

Skyr. Tsis tas li qhov tshwm sim ntawm txoj kev nruj, qhov Icelandic yogurt yog qhov sib cav hnyav tshaj plaws hauv txhua qhov kev xaiv ntawm cov khw muag khoom txee - uas ua rau muaj kev nkag siab, muab nws yog cov txuj ci mos mos. (Yog, tiag tiag!) Nws kuj nyob rau qib 1 ntawm cov protein, nrog xaiv xws li siggi's Strained Nonfat Vanilla Yogurt (Yuav Nws, $ 2, target.com) khav theeb '16 grams protein rau 150-gram ntim.

Australian. Txawm hais tias nws tsis muaj kev txwv, Australian yogurt tseem khav theeb tuab tuab sib xws - ib qho uas nplua nuj dua li cov kua mis ib txwm tab sis tsis zoo li creamy li ntawm Greek lossis Skyr. Kom ua tiav qhov kev ntxhib los mos no, qee lub npe xws li Noosa (Yuav Nws, $ 3, target.com) siv cov mis tag nrho thaum lwm tus xws li Wallaby (Yuav Nws, $ 8, freshdirect.com) txais yuav cov txheej txheem ua noj qeeb. Thaum kawg ntawm hnub, txawm li cas los xij, ob qho kev xaiv muaj cov protein ntau.

Kefir. Cov kab mob thiab cov poov xab pab pawg mus rau ferment mis nyuj thiab, nyob rau hauv lem, tsim kefir, uas yog ib tug kua-y, haus hom yogurt uas - vim hais tias ntawm ob microorganisms - yog suav hais tias ib tug ntau haiv neeg qhov chaw ntawm probiotics dua lwm yam yogurts. Noj, piv txwv li, Lifeway Lowfat Mis Plain Kefir (Yuav Nws, $ 8, walmart.com): Ib lub raj mis boasts 12 (!!) nyob thiab nquag probiotic kab lis kev cai. (Rau qhov sib piv, ib lub thawv ntawm Chobani Plain Greek Yogurt (Yuav Nws, $ 5, walmart.com) tsuas muaj tsib.)

Tsis muaj mis nyuj los yog vegan. Raws li cov nroj tsuag-raws li kev noj zaub mov txuas ntxiv mus, zoo li muaj ntau txoj kev xaiv tsis muaj mis nyuj hauv cov yogurt. Thiab thaum cov khoom noj muaj txiaj ntsig sib txawv nyob ntawm cov khoom tshwj xeeb thiab hom uas koj yuav- mis nyuj txiv maj phaub, mis nyuj almond, kua, oat mis, txiv maj phaub, cov npe mus rau- koj yuav nco ntsoov tau txais cov khoom noj muaj txiaj ntsig zoo thiab lub plab- phooj ywg probiotics nrog txhua rab diav. (Saib kuj: Qhov zoo tshaj plaws Vegan Yogurt koj tuaj yeem yuav tom khw muag khoom)

Cov txiaj ntsig yogurt

Txhawb Kev Noj Qab Nyob Zoo

Cov lus "nyob thiab kev coj noj coj ua" ntawm lub ntim txhais tau tias koj cov kua mis muaj probiotics, cov kab muaj txiaj ntsig uas nyob hauv koj lub plab zom mov thiab pab neeg tawm tsam cov kab mob phem uas tuaj yeem ua rau mob plab. (Tsuas yog ib lub tuam txhab me me tso yogurt los ntawm cov txheej txheem tom qab muab tshuaj tua kab uas tua txhua tus kab mob.) Tab sis ntau yam tam sim no tseem muaj cov kab mob tshwj xeeb tshwj xeeb ntawm probiotics txhais tau tias pab tswj koj txoj kev zom zaub mov lossis ntxiv dag zog rau koj lub cev tiv thaiv kab mob. Txawm li cas los xij, kev tshawb fawb ntawm lawv tsis yog qhov ua tiav. "Yog tias koj raug kev txom nyem los ntawm teeb meem kev noj qab haus huv tshwj xeeb, xws li tsam plab lossis raws plab, nws tsim nyog sim ib qho ntawm cov khoom lag luam no ob peb lub lis piam seb nws puas pab tau," hais tias Dawn Jackson Blatner, R.D., tus sau ntawm Kev noj haus Flexitarian. Txwv tsis pub, txuag ob peb duas las thiab ua raws li cov khoom lag luam zoo. (Txog: 5 Cov txiaj ntsig zoo ntawm Probiotics-thiab Koj Yuav Tsum Siv Li Cas)

Txhawb Poob Poob

Noj 18 ounces ntawm yogurt ib hnub twg thiab koj tuaj yeem ua tau ntau dua ntawm txoj kev mus txog koj lub hom phiaj - uas yog, tsawg kawg, raws li kev tshawb fawb. Cov neeg uas noj ntau - nrog rau kev txiav lawv cov calories tag nrho - poob 22 feem pua ​​​​qhov hnyav thiab 81 feem pua ​​​​ntawm plab rog dua li cov neeg noj zaub mov uas hla cov khoom noj txom ncauj, raws li kev tshawb fawb los ntawm University of Tennessee, Knoxville. Lawv kuj khaws ib feem peb ntau cov nqaij ntshiv nqaij, uas tuaj yeem pab koj tswj kom poob phaus. "Rog nyob ib puag ncig koj lub duav ua rau cov tshuaj cortisol, uas qhia koj lub cev kom khaws cov rog ntau hauv plab," hais tias tus kws qhia noj zaub mov zoo thiab tus thawj coj tshawb fawb sau Michael Zemel, Ph.D. Cov txiaj ntsig ntawm cov kua mis no feem ntau yuav yog ib feem ntawm cov calcium uas qhia koj lub cell rog kom tso tawm cortisol tsawg dua, ua kom yooj yim rau koj kom ua tiav koj lub hom phiaj.

Muab cov vitamins tseem ceeb thiab cov zaub mov

Ib qho kev pabcuam yog qhov tseem ceeb ntawm cov poov tshuaj, phosphorous, riboflavin, iodine, zinc, thiab vitamin B5 (pantothenic acid). Yogurt kuj muaj B12, uas tswj cov qe ntshav liab thiab pab ua kom koj lub paj hlwb ua haujlwm zoo. "Vitamin B12 feem ntau pom muaj nyob rau hauv cov khoom tsiaj, xws li nqaij qaib thiab ntses, yog li cov neeg tsis noj nqaij nruj tuaj yeem poob qis," Jackie Newgent, RD, tus sau ntawm Big Green Cookbook. Noj ntau yogurt tuaj yeem pab kaw qhov sib txawv ntawm cov khoom noj: Ib qho kev pabcuam 8-ounce muaj 1.4 micrograms ntawm cov vitamin, txog 60 feem pua ​​​​ntawm cov poj niam laus xav tau txhua hnub (2.4 micrograms, raws li National Institutes of Health.)

Txhawb Kev Rov Qab Los

Nrog rau qhov sib piv ntawm cov protein rau carbohydrates, yogurt, tshwj xeeb tshaj yog cov protein ntau Greek yogurt, ua rau cov khoom noj txom ncauj zoo tom qab hws-session. Keri Gans, R.D., tus kws noj zaub mov hauv New York City hais tias "Lub sijhawm zoo tshaj plaws los tuav lub ntim yog hauv 60 feeb ntawm kev tawm dag zog." Cov protein muab cov amino acids uas koj cov leeg xav tau los kho lawv tus kheej, piav qhia Gans, thiab cov carbohydrates hloov pauv koj cov leeg nqaij lub zog muag khoom, uas ploj mus tom qab ua haujlwm hnyav. Rau qhov kev txhawb nqa loj dua los koom nrog qhov txiaj ntsig ntawm yogurt, txaus siab rau nws nrog ib lub raj mis dej: Cov protein hauv yogurt kuj tseem tuaj yeem pab ua kom cov dej nqus tau los ntawm cov hnyuv, txhim kho cov dej. (Related: Cov Khoom Noj Zoo Tshaj Plaws Ua Ntej thiab Tom Qab Koj Ua Haujlwm)

Txhim kho pob txha

Txij li nws ib txwm muaj cov pob txha txhawb nqa cov calcium, koj yuav xav tias cov txiaj ntsig kev noj qab haus huv yogurt thiab cov nyiaj vitamin D yuav zoo ib yam txawm tias yog yogurt twg koj xaiv. Eh, tsis ntau. Newgent hais tias "Cov qib tuaj yeem sib txawv los ntawm cov npe mus rau hom, yog li koj yuav tsum tau txheeb xyuas daim ntawv lo," Ntau npaum li cas hauv ib lub taub ntim nyob ntawm kev ua.Piv txwv li, txiv hmab txiv ntoo yogurt zoo li tsis muaj cov calcium ntau dua li cov piam thaj vim tias qab zib thiab txiv hmab txiv ntoo siv qhov chaw muaj txiaj ntsig hauv lub ntim. "Vitamin D tsis yog ib txwm nyob hauv yogurt, tab sis vim nws pab txhawb kev nqus calcium, feem ntau cov tuam txhab ntxiv nws," piav qhia Newgent. Mus txog rau lub npe xws li Stonyfield Farms Fat-Free Smooth and Creamy (Yuav Nws, $ 4, freshdirect.com), uas muaj tsawg kawg 20 feem pua ​​ntawm koj li nuj nqis txhua hnub rau ob qho khoom noj. (Txog: Vitamin D tuaj yeem txhim kho koj qhov kev ua kis las)

Tiv thaiv ntshav siab

Feem coob ntawm cov neeg laus haus ntau dua 3,400 miligrams ntawm sodium ib hnub - ntau dua li qhov pom zoo 2,300 miligrams raws li tau teev tseg los ntawm Cov Txheej Txheem Kev Noj Haus rau Cov Neeg Asmeskas, raws li Lub Chaw Tiv Thaiv thiab Tiv Thaiv Kab Mob. Cov poov tshuaj hauv yogurt, txawm li cas los xij, yog clutch, vim tias cov khoom noj tuaj yeem pab tshem tawm qee qhov sodium ntau dhau ntawm koj lub cev. Qhov tseeb, cov neeg laus nyob rau hauv ib qho kev kawm nyob rau hauv lub American Journal of Clinical Nutrition leej twg noj cov mis nyuj muaj roj tsawg tshaj plaws (ob los yog ntau dua ib hnub) yog 54 feem pua ​​​​tsis tshua muaj ntshav siab dua li cov uas tau noj tsawg tshaj plaws.

Boosts Immune System

Yuav ua li cas txog qhov no rau qhov txiaj ntsig kev noj qab haus huv yogurt: Khawb rau 4 ooj txhua hnub thiab koj yuav pom koj tus kheej tsis hnoos nyob rau lub hlis tom ntej, raws li kev tshawb fawb hauv University of Vienna. Cov poj niam noj cov nyiaj no muaj zog ntau dua thiab muaj zog T hlwb ntau dua, uas tawm tsam mob thiab kis mob, ntau dua li lawv tau ua ntej lawv pib siv nws. "Cov kab mob noj qab haus huv hauv yogurt pab xa cov cim rau lub cev tiv thaiv kab mob hauv koj lub cev kom muaj zog thiab tawm tsam cov kab mob phem," hais tias tus thawj coj tshawb fawb sau Alexa Meyer, Ph.D., kws tshawb fawb khoom noj khoom haus hauv tsev kawm ntawv. Cov neeg mob ua xua, uas ib txwm muaj qib qis ntawm qee cov T cells, kuj tseem tuaj yeem pom kev nyem los ntawm kev ntxiv yogurt rau lawv cov zaub mov noj. Hauv kev tshawb nrhiav hauv Phau ntawv Journal of Nutrition, cov neeg uas noj 7 ooj ib hnub muaj cov tsos mob tsawg dua li cov neeg uas tsis noj ib qho hlo li.

Pab tuav lub ntsej muag luag ntxhi

Dua li nws cov ntsiab lus qab zib, yogurt tsis ua kab noj hniav. Thaum cov kws tshawb fawb ntawm Marmara University hauv Qaib Cov Txwv tau ntsuas cov roj tsawg, lub teeb, thiab cov txiv hmab txiv ntoo tsw qab, lawv pom tias tsis muaj leej twg txhuam hniav hniav hniav, qhov tseem ceeb ua rau lwj. Cov lactic acid yog lwm qhov txiaj ntsig ntawm yogurt - nws zoo nkaus li muab koj cov pos hniav tiv thaiv thiab. Cov neeg uas noj tsawg kawg 2 ooj hauv ib hnub muaj 60 feem pua ​​kev pheej hmoo kis mob hnyav mob hnyav dua li cov uas hla nws, raws li kev tshawb fawb. (Muaj feem cuam tshuam: Puas yog kab mob sib kis los ntawm hnia?)

Txhawb Satiety

Tej zaum koj twb paub txog cov txiaj ntsig kev noj qab haus huv no yogurt: Yogurt tuaj yeem yog qhov zoo tshaj plaws ntawm cov protein. Tab sis pom tau tias, "ib qho ntau yam yuav muaj ntau dua li ob npaug ntawm cov protein ntawm lwm tus," Blatner hais. Greek yogurt, uas yog strained kom nws thicker, muaj txog li 20 grams protein ib lub thawv; ib txwm yogurt yuav muaj tsawg li 5 grams. Yog tias koj tab tom noj nws rau cov protein, nrhiav cov khoom lag luam uas muab tsawg kawg yog 8 mus rau 10 grams ib zaug.

Thiab tag nrho cov protein no yog qhov txiaj ntsig loj ntawm yogurt hauv txoj kev uas nws pab txhawb koj cov leeg - thiab hauv nws qhov cuam tshuam rau kev txo qis kev tshaib kev nqhis, pom kev tshawb fawb luam tawm hauv phau ntawv journal Mob siab rau. Cov neeg koom nrog kawm cov khoom noj txom ncauj ntawm Greek yogurt nrog qhov sib txawv ntawm cov protein peb teev tom qab noj su peb hnub ncaj. Cov pab pawg uas tau noj yogurt nrog cov protein ntau tshaj plaws (24 grams ib pluas noj) qhia tias muaj lub cev puv thiab tsis xav tias tshaib txaus rau noj hmo txog thaum yuav luag ib teev tom qab tshaj li pab pawg uas tau noj cov protein tsawg yogurt.

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