Yogurt, a "healthy snack" that is often recommended for you to eat; high in protein, high in calcium and rich in probiotics, regular drinking has many benefits for the body; because of this, yogurt has become a It has become the favorite drink of many people; but before drinking it, please "select scientifically"; I will briefly chat with you in a few words about the topic of "reliable purchase of yogurt". When choosing yogurt, please pay attention to four points:

Generally speaking, according to "live bacteria", yogurt can be divided into "low-temperature live bacteria yogurt" and "normal temperature sterilized yogurt". The only difference is whether the yogurt contains "live lactobacilli". Apart from that, there is not much difference in the remaining nutrient content.

The fundamental "probiotics" can distinguish yogurt into "probiotic yogurt" and "ordinary yogurt". Under normal circumstances, ordinary yogurt only contains two types of lactic acid bacteria; while probiotic yogurt contains a variety of lactic acid bacteria; regardless of the specific content and damage after entering the body, lactic acid bacteria can very well regulate the balance of human intestinal microorganisms ; Moreover, generally when the number of probiotics reaches more than 106-108, good health care activity can be achieved. It is recommended that you choose these two types of yogurt:

"Traditional old yogurt" is very reliable:

If you carefully observe the yogurt shelves in the supermarket, it is not difficult to find the "traditional old yogurt" The price is not very high. Traditional old yogurt is a kind of solid yogurt. It is a yogurt food that is directly fermented by pouring yogurt into porcelain or glassware. In fact, it is very healthy and is highly recommended for you to drink because it is made in this way. There is no coagulant added to the finished yogurt. This coagulation process is a "special coagulation state" of milk protein.

In addition, old yogurt contains fewer food additives, higher milk quality, shorter interval from production time to sales time, and higher freshness and nutritional value of milk products. .

Skim yogurt:

As the name suggests, you can tell from the name: Skim yogurt is yogurt with a lower fat content than ordinary yogurt. Generally, the fat content is in More than 1%.

This type of yogurt is more suitable for the "chronic disease population" that accounts for a large proportion of today's society, such as the three-high-income population and the obese population. It is also recommended that middle-aged and elderly people can also choose this type of yogurt.

Yogurt is a good "healthy drink". It is recommended that you drink it regularly. It is also recommended that you "buy it reliably" and drink yogurt according to individual conditions. I hope you will become healthier.

There are more and more types of yogurt on the market. Yogurt, fermented milk, flavored fermented milk, room-temperature yogurt, and lactic acid bacteria drinks are all so dazzling that it’s difficult to see... Is acid bacteria a gimmick or is it really useful? Can drinking yogurt help you lose weight? Which yogurt is better for the body? I will explain it to you one by one today.

There are many types of yogurt, which one is the best?

Yoghurt, fermented milk, without any additives

If the yogurt bottle says "yoghurt", it means that it is fermented yogurt with only Lactobacillus bulgaricus and Streptococcus thermophilus added. After solidification, no sugar, coloring or other additives will be added to it. During the shelf life, the yogurt will contain a large amount of live Lactobacillus bulgaricus and Streptococcus thermophilus bacteria. After drinking this yogurt, lactic acid bacteria do enter the intestines.

There are no regulations on what kind of bacteria should be added to fermented milk, but no other additives will be added to it. Only when it contains a large number of "active fermenting bacteria" during the shelf life can it be called "fermented milk".

Flavored fermented milk, added with sugar, essence, and fruit pieces

Looking at the word "flavor", I thought this should be a fruity or cereal-flavored yogurt. But why do some yogurt bottles have both "flavored fermented milk" and "original flavor"? Isn't this contradictory?

As long as sugar, food flavors and other food additives or fruit pieces are added to fermented milk, it will be called "flavored fermented milk". When you buy yogurt, you must Read the ingredient list and don’t let the words on the bottle fool you.

There are no live lactobacilli in room-temperature yogurt

There are always some yogurts in supermarkets, placed on the room-temperature shelves opposite the freezers, with a shelf life of up to half a year. This is because after the fermentation bacteria turn milk into yogurt, the manufacturer uses sterilization technology to kill the fermentation bacteria, thereby extending the shelf life.

Therefore, there are basically no active lactobacilli in room-temperature yogurt, and it does not have the function of regulating the intestinal environment. Don’t be deceived by the hype.

Lactobacillus drinks are just a type of beverage

Lactobacilli drinks are different from yogurt. They are made by adding water, sugar, sweeteners, and juice to the "yoghurt" obtained by fermenting lactic acid bacteria. Wait for the drink to be prepared. Moreover, some lactic acid bacteria drinks have been sterilized and there are no "living lactic acid bacteria" in them.

The thickness of yogurt has nothing to do with nutritional value

I always have a subtle psychology. Thicker yogurt seems to be richer in nutrients, but the truth is again true. My face, the thickness of yogurt has nothing to do with its nutritional value.

Especially thick yogurt is mostly packed in glass bottles or porcelain bottles. It is also called "solidified yogurt". The milk is directly fermented in the container and sold directly.

The thinner yogurt we see is obtained after the yogurt is fermented, then mixed with fruit pieces, jam and other accessories, and then poured into a cup. Each of these two types of yogurt has its own benefits. Some stirred yogurts have juice and fruit pieces added to them, which are more nutritious.

Whether yogurt is good or not depends on the ingredient list

Raw materials

The raw material of yogurt should be milk. If the first place in the ingredient list is water instead of milk, If so, it means that this yogurt may be a lactic acid bacteria drink.

Nutritional Facts

Look at the protein, fat, carbohydrate (sugar) and other indicators indicated in the ingredient list. If there are 20g of fat or 50g of carbohydrate in 100g of yogurt, compounds, it's obvious that this yogurt is probably full-fat, or has a lot of sugar added for flavor.

Lactobacilli

There are many bacteria in the intestines of normal people, which are divided into three major factions: harmful ones, beneficial ones and neutral ones. Harmful bacteria, such as Staphylococcus aureus, can release toxins that are harmful to the body; beneficial bacteria, such as lactobacilli and bifidobacteria, can inhibit "harmful" bacteria, help decompose food, and maintain a balanced intestinal environment; Neutral germs, such as E. coli, just sit quietly and will not cause harm to the intestinal tract.

Some yogurts are fermented by many kinds of bacteria, but only yogurt fermented by "beneficial" bacteria is beneficial to the intestines. Moreover, the number of beneficial bacteria in yogurt has reached more than 100 million, which can play a certain role in the gastrointestinal tract.

The lactobacilli in yogurt can really enter the intestines

Although advertisements say that lactobacilli can promote gastrointestinal motility, I still have a question that has been buried in my heart for many years: stomach acid is so Aren't all the acid and lactobacilli killed as soon as they enter? But the lactic acid bacteria in yogurt are not as fragile as we think.

The pH value of gastric juice is 0.9~1.5, which is a strongly acidic environment. However, after eating, the gastric juice will be diluted, neutralized, and less acidic. Moreover, if the number of lactobacilli in yogurt is large enough, some will always remain and enter the intestines to play a role. There are also some yogurts with added "spores" of lactic acid bacteria, which are not afraid of acid corrosion and can enter the intestines smoothly.

Want to lose weight with yogurt? It’s best to move first

Many girls hope that drinking yogurt can help them lose weight, but yogurt still contains a lot of carbohydrates and sugar. If you want to lose weight, please try to choose sugar-free yogurt or low-fat yogurt. Skim yogurt, the most important thing is the six-word truth that makes your ears tingle: shut your mouth and open your legs.

Drinking yogurt cannot solve all constipation

If your abnormal bowel movements are caused by the proliferation of "harmful" bacteria in the intestines, supplementing the "good" bacteria , curb the rampant damage caused by "harmful" bacteria to the intestines, and related symptoms such as constipation and diarrhea will disappear.

But if constipation is caused by excessively dry stools or failure to develop good bowel habits and regularity, drinking yogurt will be of no use.

Tips

In fact, there is no unified standard for "good yogurt", only the yogurt that suits you best. If you are not sure which yogurt is best for you, you can go to the hospital to consult a professional nutritionist and ask for their opinion. Which yogurt is better? Various peanut milks, strawberry milks? Is it good or not?

Many girls like to drink yogurt or various dairy products, such as Nutrition Express, bagged peanut milk, strawberry milk, and milk of various flavors. But whether these are good or not, I will make them for you today. Share what kind of drink is the best!

The difference between dairy products, milk drinks, and milk drinks!

What are dairy products? Dairy products refer to the fermented products of pure milk or fresh milk. Its main component is fresh milk, so dairy products are the best. For example, pure milk, Mengniu old yogurt, Yili yogurt, etc. The details of these yogurts are different from others and they all say dairy products. So what is the mystery between them?

What are milk drinks, milk drinks?

Because there are clear regulations on dairy products in our country, many beverage merchants take advantage of loopholes, such as the peanut milk, strawberry milk, Nutrition Express, probiotics, etc. that we usually buy. The promotional effect of these drinks is that they taste like fresh milk or are rich in something, but is this really the case?

You can go to the supermarket and check out the so-called probiotics, peanut milk, There will be a few very small words below these words, what are the words, milk drink or milk drink, so what are the functions of these words? Dairy products are obviously made of fresh milk, but milk drink, milk drink 1% is also contained, and 99% is also contained, but basically there will not be a lot of fresh milk in milk drinks. What are the other ingredients? They are basically blended, with various additives, etc., so take a closer look next time you go to buy them. This is not to say that the country does not do anything, but that this is a blank area. Many beverage companies have played such a marginal role, which has led to many of us feeling that the various flavors of milk on the market are delicious, but in fact pure milk is the best!

Usually when friends come to consult me ??about weight loss issues, I will tell them how to choose yogurt. In fact, some small boxes of yogurt also have milk-containing drinks written on them. , so it is best to look for dairy-based flavored fermented milk, etc. Although dairy products are delicious, they are the worst in terms of effect! So now you know how to buy yogurt and milk?

First of all, according to the Chinese national standard "GB 19302-2010 National Food Safety Standard Fermented Milk", yogurt is divided into four categories: fermented milk, yogurt, flavored fermented milk, and flavored yogurt.

(P.S. Some products are labeled as "flavored yogurt", "flavored kefir", "flavored kefir", etc., which are also flavored fermented milk.)

So the first step , mothers need to check the product packaging label to see if the product type (or product type/product category) is fermented milk, yoghurt, flavored fermented milk, or flavored yoghurt. If it's one of those, this product is yogurt.

The reason why I teach you to check the packaging label first is because some products on the market look like milk, taste sour and a little sweet, and have "yoghurt" or "yoghurt" printed on the packaging. There are words such as "lactic acid bacteria", but they are not yogurt, such as the following ones:

Look carefully at the packaging, "yogurt" and "lactic acid bacteria" are followed by "drinks". Looking at the product types on their packaging labels, they are "sterilized yogurt drinks" and "lactobacillus drinks".

In other words, this type of product is essentially a beverage. Its milk content is very limited, and its protein is usually only about 1%. It also adds a lot of water, sugar, flavors, food additives, etc. It tastes very sweet, but it is very inconsistent with the original intention of giving yogurt to babies. Therefore, when mothers see this type of product, it is recommended to pass it on directly.

Fermented milk and yogurt are pure yogurt that only contain raw milk or "reconstituted milk/reconstituted milk" and lactic acid bacteria without any other additions.

According to China’s national food safety standards, the protein content of fermented milk and yogurt should not be less than 2.9%, and the fat content should not be less than 3.1%.

The difference between the two lies in the bacterial strains: Yoghurt only uses Lactobacillus bulgaricus and Streptococcus thermophilus for fermentation, while the strains used in fermented milk are not limited to the above two.

(Left: Yoghurt, Right: Fermented milk)

What is the impact of the difference in bacterial strains?

Since the only Lactobacillus bulgaricus and Streptococcus thermophilus in yogurt are "transient" lactic acid bacteria, they cannot colonize in the intestines and therefore cannot achieve the effect of probiotics.

In addition to using Lactobacillus bulgaricus and Streptococcus thermophilus in fermented milk, other bacterial species can also be added, such as: Lactobacillus acidophilus, Bifidobacterium, Lactobacillus rhamnosus and other probiotics. Only these probiotics can hope to colonize in the intestines and possibly exert certain physiological functions.

Why is it only possible? Because it is generally believed that in order for probiotics to play an ideal role, a sufficient number of viable bacteria must reach the intestinal tract. But the actual situation is that when passing through the gastric acid and bile environment, the vast majority of probiotics will be corroded and inactivated. Even if a few probiotics reach the intestines alive, they won't have much effect.

Both flavored fermented milk and flavored yogurt are more than 80% raw milk (or reconstituted milk/reconstituted milk) + lactic acid bacteria + other additives (sugar, food additives, nutritional fortifiers, fruits and vegetables, grains, etc. ) made from yogurt.

According to China’s national standards, the protein content in flavored fermented milk and flavored yogurt must not be less than 2.3%, and the fat content must not be less than 2.5%.

The difference between the two is the same as the difference between fermented milk and yogurt. They also use different strains of bacteria, but the actual effect may not be much different. For details, please refer to the above.

Again, the main purpose of babies drinking yogurt is to obtain protein, calcium and other nutrients that are better digested and absorbed.

(Left: Flavored yoghurt, Right: Flavored fermented milk)

However, from a nutritional point of view, most of the flavored fermented milk and flavored yoghurt products on the market ( (hereinafter collectively referred to as flavored yogurt), the nutritional value is actually discounted.

On the one hand, due to the addition of other substances to flavored yogurt, the milk content of flavored yogurt will be less than that of non-flavored yogurt (that is, pure yogurt) in the same weight. The content of nutrients such as protein, fat, and calcium may also be lower.

(Left: flavored fermented milk, right: fermented milk)

On the other hand, most flavored yogurts will add additional sugar (including jam, juice) and flavors to neutralize it The sour taste of yogurt. Although the taste is better than pure yogurt, long-term consumption of this type of flavored yogurt may aggravate the baby's taste and is not conducive to the development of light eating habits. White sugar may also cause babies to gain weight and increase the risk of dental caries.

(P.S. Flavored yogurts marked as "original" also have added sugar or essence. The so-called "original" is only relative to "fruity" flavors such as strawberry and apple)

(Original flavored fermented milk)

(Strawberry flavored fermented milk)

In addition, some yogurt products on the market have come up with unique gimmick selling points to attract consumers. But most of them are still flavored yogurts with a lot of sugar, flavors and other additives, which are not suitable for babies, such as children's yogurt, room temperature yogurt, and old yogurt.

Yogurt products that claim to be “specially designed for children” often add vitamin D, dietary fiber and other nutritional fortifiers to win the favor of mothers.

However, they also add a lot of sugar and flavors.

Moreover, nutrients such as vitamin D can be supplemented through daily meals or "fortified" through supplements. And letting babies ingest it together with white sugar and flavors is obviously a choice that outweighs the gains and losses.

Room-temperature yogurt has the advantages of easy storage, long shelf life, and can be drunk at room temperature. Some also advertise the addition of high-quality probiotics, and are loved by many mothers.

However, as mentioned earlier, probiotics must reach the intestines alive to be effective. The reason why room temperature yogurt can be stored at room temperature for a long time is because it has undergone "pasteurization heat treatment" after fermentation, which kills all bacteria, including probiotics. Therefore, there are no live bacteria in room-temperature yogurt, and probiotics have no effect. The probiotics advertised as added are actually only present during the fermentation process, and the viable bacteria in the finished product are “0”!

Therefore, despite the publicity, room-temperature yogurt is actually flavored yogurt with a large amount of sugar and food additives added.

There are also some "old yogurt" products with a mellow taste and sticky texture that many babies like to drink.

However, most of the "old yogurt" currently on the market achieves the effect by adding a large amount of "thickeners" (edible gelatin, pectin, carrageenan, etc.). Although these "thickeners" are legally added, they reduce the amount of milk in the yogurt. Moreover, a large amount of sugar and essence are usually added to "old yogurt" to adjust the taste.

In short, most of the flavored fermented milk and flavored yogurt currently on the market have added sugar, flavors, food additives and other ingredients, including children's yogurt, room temperature yogurt, old yogurt and other products. It reduces the milk content in yogurt and is not conducive to cultivating your baby's healthy eating habits of "low sugar and light". The overall nutritional value of flavored yogurt is not as good as pure yogurt, and it is not recommended as the main source of dairy products for babies.

There are so many types of yogurt in supermarkets. For those of us who are confused, how can we choose a high-quality yogurt that is nutritious and delicious? What is yogurt?

Yoghurt is made by inoculating lactobacilli into sterilized fresh milk and fermenting it under controlled conditions. After milk is fermented, free amino acids and peptides increase, making it easier to digest and absorb. Lactose is reduced, making it easier to tolerate for adults with low lactase activity (lactose intolerance). The content of vitamin A, vitamin B1, vitamin B2, etc. is similar to that of fresh milk, but the folic acid content is approximately doubled. Choline was also significantly increased. In addition, the acidity of yogurt increases, which is beneficial to the protection of vitamins. Lactic acid bacteria entering the intestinal tract can inhibit the growth of some putrefactive bacteria, adjust the intestinal flora, and prevent the adverse effects of putrescamines on the human body.

When choosing the right yogurt, pay attention to the following points: Look at the ingredient list:

Yogurt that only contains raw milk, Lactobacillus bulgaricus, and Streptococcus thermophilus in the ingredient list is the best. In addition to these items, yogurt containing various added sugars, flavorings, and spices should not be consumed regularly. Look at protein:

A protein content above 2.9g/100g is considered a real dairy product, so this standard is directly related to whether what you buy is real yogurt. Yogurt with a protein content of 2.9g/100g or above is of the highest quality and has the highest nutritional value; flavored yogurt, reconstituted yogurt, fruit yogurt, etc. with a protein content of 2.3g to 2.8g/100g, although they have certain nutritional value, they contain Too much added sugar will cause the content of various nutrients in it to decrease to varying degrees compared with high-quality yogurt, so this type of yogurt can be consumed occasionally and should not be overdosed. Look at carbohydrates:

Some of the carbohydrates in yogurt are lactose and some are added sugars. The lactose content in the yogurt is generally around 4g/100g. Therefore, subtract 4 from the number in the carbohydrate column to get the added sugar content per 100 grams of yogurt. The smaller the value, the lower the added sugar content. .

The carbohydrate content of most yogurts on the market is between 12 and 14g/100g, and the sugar content is relatively high. The carbohydrates of rare high-quality yogurt are only about 5g/100g. Although in terms of taste, low-sugar yogurt is not as delicious as ordinary yogurt. However, low-sugar yogurt has an advantage in terms of nutritional value, so from a health perspective, one should actively adapt to the taste of low-sugar yogurt.

The above are suggestions on how to choose a high-quality yogurt. You may want to try it next time you buy yogurt.

From personal experience, depending on the formula, it is best to use raw milk, and many of them are full-fat milk powder. Raw milk is generally 3-4 yuan more expensive than full-fat milk powder!

At present, the variety of yogurt in supermarkets really dazzles consumers. Various packaging, flavors and brands are dazzling on the shelves. For ordinary consumers, since they do not have professional food nutrition knowledge, even if they have certain nutritional knowledge, they are not familiar with the details of yogurt production and processing. Therefore, when purchasing yogurt, consumers mostly base their opinions on the usual Choose based on taste preferences and brand recognition, while ignoring the attributes of yogurt itself. As an industry insider who has been working in the dairy industry for 20 years, and as a food science professional, from the perspective of health and safety, I express the following views. 1. Traditionally made solidified old yogurt. This product was the mainstream yogurt product in the 1980s and 1990s. Due to the process of filling first and then fermentation, the final state of the product is similar to "tofu cubes". In addition, the use of strains with low viscosity makes the taste better. Smooth, tender and refreshing. Most of the earliest old yogurt produced were filled in glass bottles or porcelain bottles. The product ingredients only contained milk, white sugar, and lactic acid bacteria, without adding various stabilizers (hydroxypropyl distarch phosphate, monoglyceryl fatty acid esters, and gelatin). , pectin, etc.) and flavors and fragrances, which are food additives that are not beneficial to the human body. It is precisely because of the characteristics of the process and formula of this product that multiple fermentation thermal warehouses must be built for post-filling fermentation, the product must be allowed to have whey precipitation, and bumpy transportation must not damage the coagulation state of the product, etc., making this type of product very difficult to It is difficult to carry out large-scale production and long-distance logistics and transportation. Many large dairy companies have given up the production of such products, and some small and medium-sized enterprises are still launching such products. If you buy this type of product in a certain area, congratulations, you have bought a good yogurt. 2. High-quality stirred yogurt with added food ingredients but no food additives. Among yogurt ingredients, those natural ingredients obtained through certain processing techniques can be called food ingredients, such as milk powder, cream, condensed milk, casein powder, whey protein powder, oatmeal, cereals, jam, white sugar, and fructose syrup etc., food raw materials are natural food ingredients, which can not only improve the taste, but also increase nutritional content. Those chemically produced ingredients are called food additives, such as pectin, gelatin, flavors and fragrances, propylene hydroxy distarch phosphate, etc. When you buy a product, you must develop the habit of checking the product label. The ingredients of the product will be clearly stated on the product label in detail. Try to choose products that do not contain food additives. Because this type of product does not contain food additives and it is necessary to prevent a large amount of whey from precipitating in the product, high-quality milk sources with high total solid content are generally selected. 3. Products with added food additives. The reason why food additives are used in yogurt is firstly to highlight the characteristics of the product. For example, adding strawberry essence is to highlight the taste of strawberry. Secondly, it is to beautify the state of the product. For example, adding gelatin and stabilizers is to reduce lactation. Clears out and increases product viscosity. Really good yogurt cannot avoid the precipitation of whey, because whey is originally a component of milk. Even if sterilization parameters that denature whey protein are used in the processing technology, the whey protein cannot be denatured 100%. Whey protein also participates in the formation of the colloidal state of yogurt, so a small amount of whey precipitation is not a quality defect at all. It will not harm the health of consumers, nor will it reduce the nutritional content of yogurt.

Ordinary consumers always think that products with whey precipitation are unsightly, problematic, and defective, and they should complain. Therefore, companies can only try to please consumers, cater to market demand, and use a large number of additives to avoid the phenomenon of whey precipitation. This is the immaturity of consumption concepts. But no matter what, any type of yogurt with a protein content greater than 2.3% containing active lactobacilli is better than room-temperature yogurt that does not contain active lactobacilli, or an acidic drink with a protein content of only 1.0% or even 0.7%.