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Greek Yogurt

5/30 Edited to

... Read moreกรีกโยเกิร์ตคือ “โยเกิร์ตที่กรองเวย์ออก” เลยได้เนื้อที่ข้นแน่นกว่าปกติ รสจะออกเปรี้ยวๆ มันๆ และที่ชอบที่สุดคือกินแล้วอิ่มนาน เหมาะมากกับคนที่อยากเพิ่มโปรตีนในแต่ละวัน วิธีที่เราใช้เลือกกรีกโยเกิร์ต (อ่านฉลากแล้วช่วยได้จริง) 1) ดูโปรตีนต่อหน่วย: ถ้าตั้งใจเน้นอิ่มและคุมหิว ให้เล็งตัวที่โปรตีนสูง (โดยมากกรีกโยเกิร์ตจะสูงกว่าโยเกิร์ตทั่วไปอยู่แล้ว) ยิ่งเนื้อแน่นยิ่งตอบโจทย์ 2) เช็ก “น้ำตาล” และส่วนผสม: บางสูตรอร่อยมากเพราะหวาน ถ้าคุมแคล/คุมน้ำตาล ให้เลือกแบบธรรมชาติ (plain) แล้วเติมหวานเองด้วยผลไม้หรือน้ำผึ้งนิดเดียว 3) เลือกไขมันให้ตรงเป้าหมาย: แบบ 0% จะเบาแคลกว่า แต่บางคนกินแล้วไม่ค่อยอิ่ม/เนื้อไม่ละมุนเท่าแบบไขมันปกติ ส่วนตัวถ้าวันไหนอยากอยู่ท้อง จะเลือกแบบมีไขมันเล็กน้อย กินกรีกโยเกิร์ตยังไงให้อร่อยและอยู่ท้อง (ไอเดียที่ทำบ่อย) - โยเกิร์ตโบวล์: กรีกโยเกิร์ต + กล้วย/เบอร์รี + กราโนล่านิดเดียว + เมล็ดเจีย/ถั่ว เพิ่มความกรุบและไขมันดี - ซอสสไตล์กรีก: เอากรีกโยเกิร์ตผสมเกลือ พริกไทย กระเทียมเล็กน้อย บีบเลมอน กินกับไก่ย่าง/สลัด แทนมายองเนสคือดีมาก - ดิปผลไม้/ขนมปังโฮลวีต: ถ้าใช้ Greek yogurt แบบ plain จะเข้ากับของคาวได้แบบไม่เลี่ยน ทริคทำให้ “เนื้อแน่น” แบบโฮมเมด (สำหรับคนอยากลอง) ถ้าทำกรีกโยเกิร์ตโฮมเมดแล้วอยากให้เนื้อแน่นขึ้น ให้กรองด้วยผ้าขาวบาง/ถุงกรองในตู้เย็น 4–12 ชั่วโมง ยิ่งนานยิ่งข้น (แต่จะได้ปริมาณน้อยลงเพราะเวย์ออก) น้ำเวย์ที่ได้อย่าทิ้งนะ เราเอาไปปั่นสมูทตี้หรือผสมโอ๊ตได้ ข้อควรรู้เล็กๆ ก่อนซื้อ/ก่อนกิน - ถ้าแพ้นมวัวหรือมีอาการท้องอืดง่าย ให้ลองเริ่มจากปริมาณน้อยๆ ก่อน - เก็บในตู้เย็นตลอด และใช้ช้อนสะอาดตักทุกครั้งเพื่อไม่ให้เสียง่าย - ถ้าเจอแบรนด์ที่ชอบ (เช่นในรูปมีคำว่า Greek yogurt) ลองสลับรส/สูตร แล้วจดว่าแบบไหนอิ่มนานสุด จะช่วยเลือกได้ไวขึ้น โดยรวมกรีกโยเกิร์ตเป็นตัวช่วย “โปรตีนสูง อิ่มนาน” ที่หยิบมากินง่ายมาก วันไหนรีบๆ แค่มีผลไม้กับถั่วติดบ้านก็อร่อยแบบไม่ต้องพึ่งขนมหวานเลย

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