The "Chinese Residents' Guide to Diet" recommends that everyone drink 300 ml of milk a day. Unfortunately, many people do not like the light taste of milk. After drinking milk, many people are also prone to symptoms of lactose intolerance such as bloating and diarrhea. But drinking yogurt does not have these problems. Dietitians point out that yogurt is more flavorful than milk, and more importantly, yogurt contains a lot of lactic acid bacteria that are lacking in milk. These probiotics are good for human intestinal health. It is recommended that you drink 1-2 cups after half an hour after a meal.
Yogurt is more nutritious than milk?
- Low lactose, lactic acid bacteria
Yogurt uses milk as raw material, adding proper amount of sugar, cooling after pasteurization, and adding pure lactic acid bacteria fermentation agent to heat and ferment. According to Guo Lina, a dietitian at the Clinical Nutrition Department of the Guangdong Provincial Hospital of Traditional Chinese Medicine, compared with milk, the lactose content of yogurt is reduced by 20% to 30%, and lactase produced by lactic acid bacteria can further decompose the remaining lactose in yogurt in the human intestine. For people who are lactose intolerant, the problems of bloating and diarrhea in drinking fresh milk are well solved.
In addition, after fermentation, the content of free hydrogenic acid and peptides in milk more than doubled; vitamins B1, B2, B6, B12, nicotinic acid, biotin, and folic acid all increased to varying degrees; acetaldehyde was also produced. , diacetyl, and other flavor substances. Therefore, yogurt tastes better than milk. Of course, the most critical point is that due to the fermentation of lactic acid bacteria, antibacterial substances such as lactic acid bacteria peptides can be produced, and the number of beneficial bacteria such as lactic acid bacteria is greatly increased, which can inhibit spoilage bacteria/pathogenic bacteria in the human intestinal tract and regulate intestinal flora balance. Promote the digestion and absorption of nutrients.
Yogurt can not be stored at room temperature?
—— Probiotics at 0°C-4°C will not die
Due to the characteristics of lactic acid bacteria, yoghurt has certain requirements for its preservation. Guo Lina pointed out that under normal circumstances, the livelihood of active lactic acid bacteria in the 0 °C -4 °C environment is relatively static, with the increase in ambient temperature, lactic acid bacteria will quickly die, more than a certain temperature, the yogurt will easily become alive The acidic dairy products of the bacteria will also have a significant reduction in their nutritional efficacy. Therefore, after buying yogurt, it is best to refrigerate in the refrigerator.
Some people can't drink cold yoghurt directly from the refrigerator, because the stomach is not good, drink frozen yogurt easy to diarrhea or gastrointestinal discomfort, and heating yogurt will make it lose its nutrients, taste worse, then there is no method to achieve the best of both worlds What? Guo Lina suggested that a cup of warm water at a temperature of about 40-45°C could be used to immerse the yogurt in water while gently shaking the yogurt so that it can be evenly heated and soaked for two minutes. This temperature will not cause excessive destruction of lactic acid bacteria for a short period of time. .
Who is best suited for drinking acid?
- The most suitable for the elderly and osteoporosis
In general, most people can drink yoghurt as long as they are not allergic, but it is more appropriate for patients with long-term use of antibiotics, arteriosclerosis, indigestion, frailty and osteoporosis.
Guo Lina said that the use of antibiotics (especially broad-spectrum antibiotics), in the control of pathogenic bacteria, non-pathogenic bacteria have also been inhibited, long-term use is prone to dysbacteriosis, resulting in loss of appetite, nausea and vomiting, abdominal pain and diarrhea, The beneficial bacteria contained in yogurt can rebalance the imbalance of gastrointestinal flora, increase the number of beneficial bacteria, inhibit the growth of pathogenic bacteria, and facilitate the recovery of intestinal function. Therefore, it is best for those who regularly take flu shots in the hospital and often take antibiotics.
Secondly, lactic acid bacteria in yogurt can break down the lactose in milk to form lactic acid, make the intestine tend to be acidic, inhibit the growth and reproduction of spoilage bacteria in a neutral or alkaline environment, and can also synthesize the necessary vitamin B, folic acid and other nutrients for the human body. It is also rich in protein and vitamin A, which is also very beneficial to elderly people who are frail.
As for calcium supplement, yogurt is the best choice. It contains calcium lactate, which is easily absorbed by humans. It has good preventive and treatment effects on rickets, osteoporosis and osteomalacia.
Infants can drink yogurt?
- Don't drink within half a year
Although yoghurt has many benefits, for infants and young children, only breastmilk is their best food. Especially for infants under the age of half, the nutritional content of yoghurt is far less than that of breast milk or infant formula. Therefore, Guo Lina believes that Infants under the age of the year do not recommend drinking yogurt.
After the child is half a year old, it is appropriate to add yogurt as a supplementary food. Follow the principle of starting from little to large, from thin to thick, that is, just feeding about 10 ml, diluting it with warm boiled water twice, and observing that the baby has no bloating. , diarrhea and other adverse gastrointestinal reactions can be gradually increased with the increase in age and individual tolerance. But do not exceed 100 ml per day before the age of 1 year.
When do you drink yogurt?
- half an hour after a meal
In addition to infants and young children, other groups can promote drinking 1-2 cups of yoghurt per day, 125-250 grams, preferably about half an hour to an hour after a meal.
Although yoghurt is good, do not drink it in large quantities at one time, otherwise it will easily cause stomach discomfort and may cause weight gain. This is because yoghurt itself also contains a certain amount of energy. If it is consumed in large quantities during the three meals, it is equivalent to excessive intake of excessive energy, which is unfavorable for people who need to control their weight.
Tips
When buying yoghurt, it is necessary to distinguish between yogurt and yoghurt drinks. Yogurt is made by using pure milk as raw material, and most of the components of yoghurt drinks are water. Protein content is small, and sweeteners, etc. are added. Far less than yogurt. Therefore, do not think that sweet and sour are yogurt, and in particular to recognize the "yogurt" logo.
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