E aʻo i ke kumu o nā Yogurts i nāʻike likeʻole Carbohydrate
Hiki i ka Yogurt ke lilo i mea kānalua i ka wā e noho anaʻoe i ka meaʻai haʻahaʻa . ʻAʻole hiki iāʻoe ke noʻonoʻo wale i ka helu o ke kaomi . Ponoʻoe e heluhelu i ka lepili o kēlā me kēia pahu aʻike i ka mea i heluʻia e like me ka nui o ka lawelaweʻana.
ʻOiai e hiki iāʻoe ke noʻonoʻo i keʻano o ka waina e like me ka nui o ka waiʻahu e like me ka waiū i hanaʻia mai, ua hoʻololiʻoleʻia kēia i ka hewaʻole.
ʻO kaʻike i ke kumu eʻokoʻa ai kaʻenehana momona i ka yogurt e hiki ke kōkua iāʻoe e pale i kekahi o nā pitfalls aʻike i ka mea e nānā aku ai i ka kohoʻana i kahi kaomi i lalo i nā pahu.
ʻO Typical Carb Kōkua no Plain Yogurt
ʻO ka 6-auneke o ka waina i piha i kēia mau helu maʻamau:
- ʻO ka waikene'eneke Greco yogurt: 7 grams o ka waihā
- Pōkū'ūpaʻa piha: 8 grams o ka waiʻahu.
- 'Okoʻo momona momona: 12 grams o ka waihā
- Nofatasa aiʻole ka waiū waiū walaʻau: 13 grams o ka waihā
Nā kōkua wikiwiki no ke kohoʻana i ka Low-Carb Yogurt
- E koho i ka waiʻona o ka waiʻona piha loa, ka mea i emiʻole i ka momona o ka waikole a me nā meaʻokoʻa aku ka waikahu ma mua aʻe o ka momona a me ka momona.
- E koho i kahi'ōmaʻomaʻo,ʻo ka waiū a me ka waiū a pau o ka Greek-style, e like me ka hanaʻana i ke kāpili, e hoʻohaʻahaʻa ana i nā pahu.
- E pale i nā momona momona a me ka momona e like me ka nui o nā'ōpona'aleʻa.
- E hōʻalo i nā yogurts i hōʻoluʻoluʻia, a me nā mea i hoʻonāukiʻia.
- E heluhelu i ka lepili, i kēlā me kēia manawa.
- E nānā pono i ka nui o ka lawelawe ma muli o ka piha o ka pahu piha i liloʻoe i mea lawelawe.
- E hoʻohana i kāu mau mea pono'ī no kaʻikeʻana i ka nui o nā'ūpī āu e hoʻohui nei i ka yogurt.
No ke aha i'ōlelo aiʻo Carb iā Vary no Yogurt?
Hoʻokumuʻia ka Yogurt ma ka laweʻana i ka waiū a me ka hoʻohuiʻana i kahi moʻomeheu o nā huapalapala maikaʻi e hoʻololi ana i ka waiū a me ka waiū.
Akā,ʻo ka yogoma āu e kūʻai ai i loko o ka hale kūʻai e loaʻa i kahi helu kāmeka variable e pili ana i ka hopena.
1.ʻAʻohe Plain YogurtʻAʻohe Laumā
Paʻi pinepineʻo ka palaoa i nā mea e hoʻonui ai i nā lāʻau. Hoʻokomo pinepineʻia ka meaʻono no Nonfat ka mea e hoʻoulu ai i ka momona. ʻO ka waiu powdered i loko o ka waiūpaʻa, lactose; no laila ua hoʻohui houʻia nā kuaha i hoʻopihaʻia ka bacteria probiotic mua i ka hoʻopiliʻana i ka waiū i ka yogurt.
ʻOi ka lahilahi o ka waina a me ka waiu momona a pau, no laila,ʻaʻole e liʻiliʻi ka lahilahi o ka waiū a me nā meaʻeleʻele ma mua o ka momona momona a me ka momona. Ponoʻoe i kāu koho mua loa inā makemakeʻoe i kaʻawaʻawa-kaumaha nui akā e hoʻohālikelike i ka inoa o nā mana likeʻole.
2. Hanaʻiaʻo Yogurt e kahi kīnā e hoʻohuli i nā hui i loko o ka waiū
ʻO ka moʻomeheu bacteria maikaʻi e hoʻohuli i ka waiū i ka yogurt a kefir e hoʻololi nui i ka lactose i loko o ka waiū, e ho'ēmi i ke kō i loko o ka huahana. ʻO Dr. Jack Goldberg, ka mea kākau o ka "The Four Corn Diet," i hōʻoia i nā hua milk milk fermented. Uaʻikeʻo ia ua pau i ka 8 mau kahukoa o ka waiʻalulu e ka huapona i loko o ke kīʻaha o ka yogoma e loaʻa ai nā moʻomeheu ola. Ma lalo o ke kūlana kūpono, e hoʻemiʻia ke 12 grams o ka waiʻahu i loko o ke kīʻaha o ka waiū a me 4 grams o ka waiʻalulu i loko o ka waikiko i hanaʻia mai ia mea.
Eia nō naʻe, i loko o ka pāmu kūʻai huahelu, hiki ke hoʻopauʻia ke kaʻina hoʻopihapiha ma mua o ka hikiʻana i kēlā haʻahaʻa haʻahaʻa. ʻO ka hopena,ʻo ka nui o ka yogurtʻoi aku ka nui ma mua o 4 grams o ka hauʻawa ma 6 mau oun.
3. Noho i nāʻanuʻu ma Yogurt E hana i kahiʻokoʻa no nā'ōpana
ʻOiai ua hanaʻia nā ukiuki a pau me nā moʻomeheu ola, i ka manawa he nui nā mea i pepehiʻia no ka hoʻopauʻiaʻana o ka fermentation i loko o ka hua i kāhuaʻia. Ma hope o ka makeʻana o ka mea maʻi, e kū paʻa ka pae'aleʻa. E nānā i nā hōʻailona e hōʻoia ana i kaʻaila a me ka "yogurt" he mau "ola ola, me nā inoa oʻelua mauʻano bacteria, e like me Streptococcus thermophilus , Lactobacillus acidophilus , L.
bifidus , a me L. casei .
ʻAʻole lawa ka lōʻihi o kaʻoihana kūʻai i nā mahana wela no ka nui o ka lactose e hoʻohanaʻia e ka bacteria. ʻOiai ka hoʻomauʻana o ke kaʻina hana ma hope o ka hoʻouluʻana, nui ka hapanui i kahi i kahi mahana o ka yogurt.
Inā he mau kaioko ola ka yogurt, e mau ana ka nui o ka waiʻalulu, ma hope o ke kūʻaiʻana. I ka manawa e emi iho ai ka'ōkolāʻau i kahi 4 a 5 mau kalamina i kēlā me kēia kīʻaha, hiki ke mālamaʻia ka nui no ka mea ua hanaʻia ka nui o ka wai lactic i ka moeʻana o ka maʻi. Ināʻoe e hana i kāu ihokiko, hiki iā ia ke hoʻohana i kahi 20 mau hola e hiki ai i kēia wahi (e pili ana i ka mahana).
4. Greek Yogurt: Straining the Whey Reducts Carbs
ʻO ka hapa nui o ka lactose i ka yogurt aia i loko o kaʻula, ka hapa wai o ka yogurt. He mea maʻalahi ke kāohi i ka nui o kaʻili mai loko mai o ka waina a me ka kūʻaiʻana i ka waikiko Grik.
No ka paleʻana i ka huaʻi mai loko mai o ka waina, e kau i kahi kānana coffee i loko o kahi mea kānana aiʻole colander a kau i kēlā ma luna o kekahi pola i loko o ka pahu fri. E māhuahua a lahilahi ka manawa e hele ai, no laila hiki iāʻoe ke ho'ōki ināʻo ia ka like āu e makemake ai.
ʻO ka hopena, hiki iā ia ke komo i ka momona o ka'ūni maʻemaʻe, i kapaʻia i ka wahī cheese. Hiki keʻaiʻia kēia i like me kou makemake aiʻole i huipuʻia me nā meaʻai'ē aʻe no nā meaʻai e like me nā pipi. ʻO kekahi waiwai'ē aʻe no ka mālamaʻana i ka waiūkū,ʻo ia ka nui o ke kīkoi i kēlā me kēia kīʻaha, a me ka liʻiliʻiʻole kaʻakika.
ʻO kahi hua'ōlelo mai
Ke hanaʻoe i nā koho haʻahaʻa haʻahaʻa, e ponoʻoe e nānā pono i nā huapalapala kūpono ma nā mea i hoʻomākaukauʻia e like me ka yogurt . Eʻike i kahi i kūlike i kāu mau pahuhopu a eʻoliʻoli i nā pono o kēia hua laʻi.
> Kālā:
> Goldberg J, OMara K, Becker G. Nā KaihāʻEhā: Ke Ala Loa Loa Loa-Carb o kaʻaiʻana i ke ola . Niu Ioka: Marlowe; 2009.
> Hui PūlekaʻOihana. Ke ola a me nā hana maʻamau (LAC) Yogurt FAQ.
> USDA. Nānā Kūlohelohe Nūhou no ke Kānāwai Kūlana Kūlanalana 28.