Puas Yogurt Yog (lossis Cov Kua Mis Nyeem Yogurt) Tsis Pabcuam Rog?

Zoo Siab

• Ob qho khoom noj qab zib yogurt piav qhia
• Yoplait Qhov Teeb Ntsuas Ob Lub Lim Hiam Ua Si
• Cov Khoom Noj Yogurt
• Cov tswv yim hais txog yogurt thiab poob phaus
• Cov calcium thov
• Cov protein ntau thov
• Cov probiotics thov
• Yogurt zoo rau poob phaus?
• Ntxiv cov kua mis nyeem qaub rau koj cov khoom noj
• Hloov lwm yam zaub mov nrog yogurt
• Muaj peev xwm ua yog poob ntawm cov kua mis nyeem qaub rau kom poob phaus
• Cov hau kev noj qab haus huv los txuas ntxiv cov kua mis nyeem qaub rau hauv koj cov zaub mov noj
• Hauv qab kab

Cov kua mis nyeem yog cov khoom noj uas muaj cawv ua uas nyiam thoob qab ntuj xws li qab zib noj tshais lossis noj txom ncauj.

Ntxiv mus, nws cuam tshuam nrog pob txha kev noj qab haus huv thiab lub plab zom mov. Qee tus neeg txawm lees tias nws txhawb nqa poob phaus (,).

Qhov tseeb, ntau cov pluas noj nyob ib ncig ntawm lub kua mis nyeem qaub yog hais tias nws yog tus yuam sij los pab koj kom yuag. Tseem, koj yuav xav paub yuav ua li cas cov neeg pab leg ntaubntawv li kev tshawb fawb txuj ci kev kawm.

Kab lus no piav qhia txhua yam koj xav paub txog cov kev qhia zaub mov noj yogurt thiab seb cov khoom noj mis nyuj muaj txiaj ntsig zoo li cas pab koj poob phaus.

Ob qho khoom noj qab zib yogurt piav qhia

Ntau cov khoom noj muaj txiaj ntsig yog yog ua ib qho tseem ceeb, hais tias cov zaub mov no yuav pab koj poob phaus sai.

Ntu no tshuaj xyuas ob qhov kev noj haus no los txiav txim siab seb lawv puas ua raws lub suab tshawb fawb.

Yoplait Qhov Teeb Ntsuas Ob Lub Lim Hiam Ua Si

Ib qho kev noj haus zoo li no, txhawb los ntawm actress Jeannie Mai, lub npe hu ua Yoplait Yogurt Noj Qib lossis Yoplait Lub Teeb Ob Lub Lis Piam Lub Cev. Lub sijhawm Yoplait tsis khiav tawm Ob Lub Limtiam lawm, cov zaubmov kua mis yogurt thov pab cov tib neeg poob 2-5 phaus (1-2-5 kg) dhau 14 hnub.

Kev noj cov zaub mov no koj tau noj cov kua mis nyeem qaub tsawg kawg yog ob zaug ib hnub. Nws cov cai muaj cov lus qhia tshwj xeeb rau pluas noj thiab khoom noj txom ncauj:

• Noj tshais thiab su: 1 ntim ntawm Yoplait Lite Yogurt, 1 khob (li 90 grams) ntawm cov noob taum, thiab 1 txiv hmab txiv ntoo
• Noj hmo: 6 ooj (li 170 grams) ntawm cov protein tsis muaj roj, 2 lub khob (kwv yees li 350 grams) ntawm cov zaub, thiab ib qho roj tsawg, xws li zaub xam lav hnav los sis butter
• Khoom noj txom ncauj: 1 lub khob (txog 175 grams) ntawm nyoos lossis 1/2 khob (txog 78 grams) ntawm cov zaub ua siav, thiab 3 noj tsis muaj roj nyob hauv ib hnub.

Kev noj zaub mov kom txo koj cov calorie kom tsawg mus rau 1,200 calories ib hnub twg thiab xav kom koj nce lub cev ua si los ntawm taug kev 30-40 feeb txhua hnub. Ua ke, cov xwm txheej no ua rau lub cev tsis zoo, uas yuav pab koj poob phaus (,).

Qee cov neeg tshaj tawm ntawm kev noj zaub mov tswj tau tias kev tsom mus rau cov kua mis nyeem qaub tsis muaj rog kuj yog cov txiaj ntsig, thov tias cov rog hauv lwm cov kua mis yog ib txoj kev ua rau koj lub cev tsim tawm ntawm kev nyuaj siab hormone cortisol. Qhov nce no tau xav los txhawb cov qib kev ntxhov siab thiab kev tshaib plab.

Thaum kev tshawb fawb txuas cov qib cortisol ntau dua rau kev nce ntxiv ntawm kev qab los noj mov thiab kev rog rog, kev noj haus rog tsis tau khi rau qhov kev nce cortisol ntau dua (, 6,).

Qhov tseeb, cov roj ntsha tsis muaj roj xws li Yoplait Teeb yog feem ntau siab dua hauv qab zib, uas tau pom tias nce qib cortisol thiab kev tshaib kev nqhis. Tsis tas li ntawd, kev tshawb fawb txuas cov khoom noj muaj roj ua kom rog thiab txo qhov kev rog ((,,).

Ib txoj kev tshawb nrhiav tau muab 104 tus pojniam yog Yoplait Ob Lub Limtiam Tso Tawm lossis ib qho qauv ntawm 1,500- lossis 1,700-calories ntau. Tom qab thawj 2 lub lis piam, cov uas nyob hauv cov pab pawg yogurt tau lawv cov calories txhua hnub ntxiv rau 1,500 lossis 1,700 rau 10 lub limtiam (11).

Txawm hais tias cov poj niam hauv Yoplait pawg poob qhov nruab nrab 11 phaus (5 kg) li ntawm 12 lub lim tiam ntawm kev tshawb fawb, tsis muaj qhov sib txawv hauv qhov hnyav ntawm ob pawg (11).

Cov kev tshwm sim no qhia tias qhov poob phaus los ntawm Yoplait Ob Lub Limtiam lub lis piam yog qhov txiaj ntsig ntawm kev txiav cov calories - tsis noj yogurt.

Nws kuj tseem tsim nyog pom tias txoj kev tshawb fawb no tau txais nyiaj txiag los ntawm General Mills, uas yog tswv Yoplait.

Cov Khoom Noj Yogurt

Tus kws ntsuas khoom noj khoom haus Ana Luque txhawb cov txheej txheem kev noj haus hu ua Cov Khoom Noj Yogurt hauv nws phau ntawv ntawm tib lub npe, uas hais tias yogurt yog qhov tseem ceeb rau kev poob phaus thiab txhawb kev noj qab haus huv tag nrho.

Tshwj xeeb, nws tshaj tawm tias cov probiotics hauv cov kua mis nyeem qaub pab kho kev rog, lactose tsis haum, teeb meem plab zom mov, kua qaub tsis kam, mob plab tsis txaus (IBS), ua xua, ntshav qab zib, mob pos hniav, poov xab ua paug, ua kom cov metabolism, thiab mob plab.

Phau ntawv tseem suav nrog kev noj zaub mov kom tsis tu ncua 5-lub lim tiam uas koom nrog kev noj ntau ntau cov kua mis nyeem qaub txhua hnub.

Txawm hais tias tus kws sau ntawv hais tias cov pluas noj no tau pab nws kov yeej cov teeb meem zom zaub mov thiab lactose tsis haum, tam sim no tsis muaj pov thawj los txhawb qhov ua tau zoo ntawm nws txoj kev npaj zaub mov noj.

Ob lub Yoplait thiab Ana Luque cov kua mis yog cov khoom noj muaj txiaj ntsig yog ua raws li kev xav tias yogurt txhawb nqa kev hnyav. Txawm li cas los xij, tsis muaj kev noj haus tsis tau kawm txog nws cov txiaj ntsig luv-lossis ntev ntev, thiab Yoplait kev noj haus, tshwj xeeb, yog ntim nrog cov piam thaj ntxiv.

Cov tswv yim hais txog yogurt thiab poob phaus

Ob peb theories hais tias cov kua mis nyeem qaub yog txhawb nqa qhov hnyav vim nws cov as-ham ntau yam.

Cov calcium thov

Cov mis nyuj yogurt yog suav tias yog qhov zoo tshaj plaws ntawm calcium, nrog 1 khob (245 grams) muab kwv yees li 23% ntawm Tus Nqi Khoom Siv Txhua Hnub (DV) ().

Calcium yog cov ntxhia pob txha khoom noj uas tseem ceeb rau kev noj qab haus huv ntawm pob txha. Nws kuj tau kawm txog nws qhov kev poob phaus (,).

Kev tshawb fawb-tube qhia pom tias cov ntshav calcium ntau dua tuaj yeem txo cov roj ntshav kev loj hlob. Zoo sib xws, cov kev tshawb fawb tsiaj txuas txuas calcium ntxiv rau qhov txo qis hauv lub cev qhov hnyav thiab rog rog ().

Txawm li cas los xij, cov nyhuv ntawm calcium ntawm cov kev poob phaus hauv tib neeg tau sib xyaw.

Kev tshawb fawb ntawm 4,733 tus neeg cuam tshuam nrog cov tshuaj calcium uas tsis tshua hnyav dua lub sijhawm hauv cov menyuam yaus, cov tub ntxhais hluas, cov txiv neej laus, pojniam ntxov, thiab cov neeg laus uas lub cev noj qab nyob zoo (BMI) ().

Txawm li cas los xij, tag nrho cov txiaj ntsig ntawm cov tshuaj pabcuam yog qhov tsawg heev. Qhov nruab nrab, cov uas tau noj calcium nce 2.2 phaus (1 kg) tsawg dua qhov uas tsis siv tshuaj ntxiv ().

Ob peb lwm qhov kev tshawb fawb qhia tias kev noj zaub mov noj haus lossis calcium ntxiv yuav pab qhov hnyav thiab rog hauv cov menyuam yaus, cov poj niam tom qab lub cev ntuag ntshav nrog rog, thiab cov txiv neej muaj ntshav qab zib hom 2 (16,,).

Tseem, ntau lwm txoj kev tshawb fawb tsis qhia txog qhov sib txuas tseem ceeb ntawm kev noj calcium ntau ntxiv thiab cov kev poob phaus (,,,,).

Xws li, yuav tsum muaj kev tshawb fawb ntxiv txog ntawm cov kua mis yogurt cov lus qhia ntxiv.

Cov protein ntau thov

Cov kua mis nyeem qaub yog yuav pab kom yuag ntau yam. Cov no suav nrog:

• Tswj kev tshaib plab. Ib qhov kev noj protein ntau tau pom tias yuav nce qib ntawm ob peb qhov kev xav qab zib-txo cov tshuaj hormones. Nws kuj tseem txo cov qib ntawm cov tshaib plab hormone ghrelin (,,).
• Noj koj cov metabolism. Noj zaub mov muaj protein ntau tuaj yeem txhawb koj cov metabolism, pab koj hlawv ntau calories thoob plaws ib hnub (,).
• Ua kom koj nyob puv nkaus. Kev ua kom koj cov protein ntau zog tau ua kom pom tias muaj kev zoo siab thiab lub siab tag nrho. Yog li, kev noj zaub mov muaj protein ntau tuaj yeem txhawb koj kom noj tsawg calories thoob plaws ib hnub (,).
• Pab txuag cov leeg thaum yuag. Nrog rau kev noj kom tsawg hauv lub cev kom tsawg, ua kom muaj protein ntau yuav pab khaws cov leeg rog thaum txhawb kev rog poob, tshwj xeeb tshaj yog thaum ua ke nrog kev tawm tsam (,,).

Ib khob (245 gram) ntawm yogurt tau khav nyob txhua qhov chaw ntawm 8 gram ntawm cov protein hauv cov kua mis nyeem qaub tsis tu ncua mus txog 22 gram hauv cov kua mis nyeem yog Greek (,).

Txawm li cas los xij, cov khoom noj mis no tsis txawv ntawm nws cov ntsiab lus protein. Cov zaub mov zoo li cov nqaij ntshiv, nqaij qaib, ntses, qe, taum, thiab kua zaub kuj yog qhov zoo ntawm cov protein ().

Cov probiotics thov

Kua mis nyeem qaub yog qhov zoo ntawm probiotics, uas muaj cov kab mob zoo uas txhawb lub plab mob (,).

Thaum kev tshawb fawb muaj tsawg, kev tshawb fawb ntxov qhia tias probiotics - tshwj xeeb yog cov muaj Lactobacillus cov kab mob, uas yog cov muaj ntau hauv cov kua mis nyeem qaub - tej zaum yuav pab koj kom poob phaus thiab rog plab (,, 39).

Kev tshawb nrhiav 43-hnub hauv 28 cov neeg laus rog pom tias noj 3.5 ounces (100 grams) yogurt nrog Lactobacillusamylovorus ib hnub ua rau txo qis ntau dua hauv lub cev rog dua li kua mis nyeem yog tsis muaj probiotics (39).

Thaum cov txiaj ntsig tau tshwm sim, kev tshawb fawb ntxiv yog xav tau.

Kua mis nyeem qaub yog qhov zoo ntawm calcium, protein, thiab probiotics. Thaum muaj kev kawm ntxiv txog calcium thiab probiotics yog qhov tsim nyog, nws cov ntsiab lus protein yuav txhawb nqa kev poob phaus.

Yogurt zoo rau poob phaus?

Nws cov txiaj ntsig ib sab, koj yuav xav paub dab tsi ntawm kev tshawb fawb qhia txog cov kua mis nyeem qaub thiab yuag poob. Qhov tseem ceeb, ntau txoj hauv kev suav nrog nws hauv koj cov zaub mov noj yuav hloov pauv li cas nws cuam tshuam rau koj qhov hnyav.

Ntxiv cov kua mis nyeem qaub rau koj cov khoom noj

Hauv kev tshawb nrhiav 2 xyoo hauv 8,516 tus neeg laus, cov neeg uas noj ntau tshaj 7 kua mis nyeem qaub ib as thiv twg tsis tshua muaj cov rog lossis rog ntau dua li cov tib neeg uas noj 2 lossis tsawg dua li ib vas thiv ().

Ib yam li ntawd, kev kawm txog 3,440 tus neeg pom tias cov uas noj tsawg kawg yog 3 kua zaub yogurt tauj ib lub lim tiam tau nce phaus tsawg dua thiab muaj qhov hloov pauv me dua ntawm lub duav raws li cov uas noj tsawg dua 1 noj ib as thiv ().

Thaum muaj kev xav paub, cov kev tshawb fawb no tau soj ntsuam thiab tsis tuaj yeem ua rau pom qhov ua thiab ua rau muaj txiaj ntsig.

Hauv kev tshuaj xyuas ntawm rau 6 qhov kev sim rau kev tswj hwm - cov txheej txheem kub ntawm kev tshawb fawb txog kev tshawb fawb - tsuas yog ib txoj kev tshawb nrhiav tau txiav txim siab tias cov kua mis nyeem qaub yog muaj txiaj ntsig zoo rau qhov kev poob phaus (,).

Raws li xws li, thaum cov neeg uas nquag haus cov kua mis nyeem qaub yuav tsis tshua muaj rog lossis rog dhau, kev tshawb fawb tsis tau qhia tam sim no tias tsuas ntxiv nws rau koj cov kev pabcuam kev noj zaub mov kom yuag poob.

Hloov lwm yam zaub mov nrog yogurt

Zoo li hloov tau, hloov cov rog, muaj protein ntau cov zaub mov nrog kua mis nyeem qaub yuav ua rau poob phaus.

Ib txoj kev tshawb nrhiav tau muab 20 tus pojniam noj qab haus huv yog 160 calories (6 ounces lossis 159 grams) yogurt ua khoom txom ncauj rau yav tav su lossis noj tsawg ntawm cov calories los ntawm cov roj tawg thiab chocolate ().

Thaum noj cov kua mis yogurt, cov pojniam tau hais qhia tias muaj kev xav tau ntev dua. Tsis tas li ntawd, lawv siv qhov nruab nrab ntawm 100 tsawg calories thaum noj hmo ().

Yog li, hloov lwm yam khoom noj txom ncauj nrog kua mis nyeem qaub yog yuav pab koj tswj koj qab los noj mov thiab noj tsawg tsawg.

Thaum koj nquag noj cov kua mis nyeem qaub yog txuas rau txo qis kev rog thiab kev rog, nws tsis paub meej seb puas yog ntxiv rau koj cov khoom noj pab kom yuag poob. Uas tau hais tias, hloov cov protein tsawg, cov khoom noj muaj calorie ntau nrog yogurt yog yuav pab tau.

Muaj peev xwm ua yog poob ntawm cov kua mis nyeem qaub rau kom poob phaus

Txawm hais tias yogurt tuaj yeem yog ib feem ntawm cov khoom noj zoo, tsis yog txhua yam khoom muaj kev nyob zoo.

Qhov tseeb, ntau cov kua mis yogurts ntim ntau ntxiv cov piam thaj ntxiv, tshwj xeeb tshaj yog tsis muaj rog thiab tsis muaj roj ntau hom qab zib.

Cov pluas noj uas muaj piam thaj ntxiv tau ua rau tib neeg muaj rog thiab rog rog, nrog rau muaj mob xws li mob plawv thiab ntshav qab zib hom 2 (,,,).

Yog li, koj yuav tsum nyeem daim ntawv qhia ntawm cov kua mis nyeem qaub yog ua ntej yuav nws. Lub tiaj thiab cov kua mis uas tsis qab zib yog qhov zoo tshaj plaws, vim tias lawv tsis muaj cov suab thaj ntxiv.

Raws li ntau cov kua mis nyeem qaub yog qhov ntau hauv cov suab thaj ntxiv, nws yog qhov tseem ceeb rau kev nyeem cov ntawv cim thiab xaiv rau cov ntshiab lossis tsis qab zib.

Cov hau kev noj qab haus huv los txuas ntxiv cov kua mis nyeem qaub rau hauv koj cov zaub mov noj

Cov kua mis nyeem qaub yog tuaj yeem ua kom muaj txiaj ntsig zoo thiab muaj txiaj ntsig ntxiv rau koj cov zaub mov noj. Nov yog qee txoj kev noj qab haus huv los sib xyaw nws rau hauv koj txoj kev ua:

• Sab saum toj nws nrog cov txiv ntseej, txiv ntoo, thiab noob rau noj tshais thiab noj khoom txom ncauj.
• Ntxiv rau nws rau smoothies.
• Do nws mus ua hmo ntuj oats.
• Sab saum toj cov kub oatmeal, protein pancakes, los yog tag nrho cov nplej zom nrog lub dollop ntawm yogurt.
• Sib xyaw nws nrog tshuaj ntsuab thiab chaw ua si kom xyaws, hnav khaub ncaws hnav, thiab kis mus rau lwm qhov.
• Hloov qaub cream nrog mis nyuj yogurt ntawm tacos thiab burrito tais.
• Siv nws nyob rau hauv qhov chaw ntawm butter nyob rau hauv ci, xws li muffins thiab ceev cij.

Kua mis nyeem qaub yog ib yam muaj ntau yam uas tuaj yeem nyiam ntawm nws tus kheej xws li ua tshais lossis noj khoom txom ncauj. Nws kuj tseem siv tau hauv kev ua noj thiab ci.

Hauv qab kab

Raws li qhov zoo tshaj plaws ntawm calcium, protein, thiab probiotics, yogurt tau dhau los ua qhov hnyav pab kom poob phaus.

Tseem, kev noj haus zoo ib yam li Yoplait Ob Lub Hlis Tig Los thiab Ana Luque Cov Khoom Noj Yogurt tsis tau kawm zoo thiab tej zaum tseem muaj kev noj qab haus huv tsis zoo.

Kua mis nyeem qaub yog cov muaj txiaj ntsig zoo tshaj rau cov kev poob phaus thaum siv los hloov cov khoom noj muaj calorie ntau, cov zaub mov muaj protein tsawg dua li tsuas yog ntxiv rau koj cov zaub mov noj xwb. Raws li nws tuaj yeem pab koj lub siab kom ntev dua, cov khoom noj mis no tuaj yeem ua rau koj noj tsawg dua calories thoob hnub.

Tsis tas li, cov kua mis nyeem qaub tsis tu ncua yog khi rau txo qis ntawm qhov hnyav thiab rog dhau.

Zuag qhia tag nrho, noj cov kua mis nyeem qaub uas yog ib feem ntawm txoj kev noj zaub mov kom muaj txiaj ntsig yog qhov ua kom zoo thiab txaus siab los txhawb qhov kev poob phaus.