When choosing yogurt, please pay attention to four points: Generally speaking, yogurt can be divided into "low temperature live bacteria yogurt" and "normal temperature sterilized yogurt" according to "live bacteria". The biggest difference between the two is whether yogurt contains "live lactic acid bacteria", and the content of other nutrients is not much different.
Fundamental "probiotics" can divide yogurt into "probiotic yogurt" and "ordinary yogurt". Generally speaking, ordinary yogurt contains only two kinds of lactic acid bacteria; However, probiotic yogurt contains a variety of lactic acid bacteria; Lactic acid bacteria can well regulate the balance of human intestinal microorganisms, regardless of the specific content and the harm after entering the body; And generally, when the number of probiotics reaches more than 106- 108, good health care activity can be achieved.
I suggest that you can choose these two kinds of yogurt: "traditional old yogurt" is very reliable:
If you carefully observe the yogurt shelves in the supermarket, it is not difficult to find that the price of "traditional old yogurt" is not very high. Traditional old yogurt is a kind of solid yogurt, which is a yogurt food directly fermented by pouring yogurt into porcelain or glassware. In fact, it is very healthy, and it is highly recommended that you drink it, because the yogurt made in this way does not contain any coagulant, and this coagulation process is a "special coagulation state" of milk protein.
In addition, old yogurt contains less food additives, the quality of milk is higher, the interval between production time and sales time is shorter, and the freshness and nutritional value of dairy food are higher.
Skim yogurt:
As the name implies, it can be seen from the name: skim yogurt is yogurt with lower fat content than ordinary yogurt, generally containing more than fat 1%.
This kind of yogurt is more suitable for "people with chronic diseases", such as "three highs" and obese people. It is suggested that middle-aged and elderly people can also choose this kind of yogurt.
Yogurt is a good "healthy drink". I suggest you drink it often, and I also suggest that you "buy it reliably" because it is suitable for people to drink yogurt. May you get healthier and healthier.
There are more and more kinds of yogurt on the market. What kind of yogurt, fermented milk, flavored fermented milk, normal-temperature yogurt, and lactic acid bacteria drinks are simply dazzling ... Is sour bacteria a gimmick of merchants or really useful? Can you lose weight by drinking yogurt? What kind of yogurt is better for your health? Today, I will explain it to you one by one.
There are many kinds of yogurt, which is the best?
Yogurt and fermented milk, without any additives.
If the bottle says yogurt, it means it is fermented by Lactobacillus bulgaricus and Streptococcus thermophilus. Other additives such as sugar and pigment will not be added after curing. Yogurt will contain a large number of live Lactobacillus bulgaricus and Streptococcus thermophilus during the shelf life. After drinking this yogurt, lactic acid bacteria did enter the intestine.
Fermented milk does not require adding any fungi, but it will not add any other additives. Only when there are a large number of "active fermenting bacteria" in the shelf life can it be called "fermented milk".
Flavor fermented milk, adding sugar, essence and fruit particles.
Looking at the word "flavor", I think it should be fruit-flavored and cereal-flavored yogurt. But some yogurt bottles have both "flavored fermented milk" and "original flavor". What happened? Isn't this a contradiction?
As long as food additives, such as sugar, edible essence and fruit particles, are added to fermented milk, it will be called "flavored fermented milk". When buying yogurt, you must look at the ingredient list, and don't be confused by the words on the bottle.
There are no live lactic acid bacteria in normal temperature yogurt.
There are always some yogurts in the supermarket, which are placed on the shelf at room temperature opposite the freezer, and the shelf life is as long as half a year. This is because after the fermented bacteria turn milk into yogurt, the manufacturer kills the fermented bacteria with sterilization technology, thus achieving the effect of prolonging the shelf life.
Therefore, there is no active lactic acid bacteria in normal temperature yogurt, so it does not have the function of regulating intestinal environment. Don't be deceived by hype.
Lactic acid bacteria beverage is just one kind of beverage.
Lactic acid bacteria beverage is different from yogurt. It is a beverage made by adding water, sugar, sweetener, fruit juice, etc. into yogurt fermented by lactic acid bacteria. Moreover, some lactic acid bacteria drinks are sterilized and there are no "live lactic acid bacteria" in them.
The consistency of yogurt has nothing to do with nutritional value.
I have always had a subtle psychology. The thicker yogurt looks more nutritious, but the fact hit me in the face again. The consistency of yogurt has nothing to do with its nutritional value.
Especially thick yogurt is usually packed in glass bottles or porcelain bottles, also known as "solidified yogurt". Milk is fermented directly in containers and sold directly.
The thinner yogurt we see is that after the yogurt is fermented, fruit particles, jam and other accessories are added and then poured into the cup. These two kinds of yogurt have their own advantages. Some stirred yogurts are more nutritious by adding juice and fruit particles.
Whether yogurt is good or not depends on the ingredient list.
raw material
The raw material of yogurt should be milk. If the first ingredient in the ingredient list is water instead of milk, this yogurt may be a lactic acid bacteria drink.
nutritional ingredient
Look at the protein, fat, carbohydrate (sugar) and other indicators indicated in the ingredient list. If 100g yogurt contains 20g fat or 50g carbohydrate, obviously, this yogurt may be full-fat or flavored with a lot of sugar.
lactobacillus
There are many bacteria in the intestines of normal people, which are divided into harmful, beneficial and neutral groups. Harmful bacteria, such as Staphylococcus aureus, will release toxins that are harmful to the body; Beneficial bacteria, such as lactic acid bacteria and bifidobacteria, can inhibit "harmful bacteria", help decompose food and maintain the balance of intestinal environment; Neutral bacteria, such as Escherichia coli, just stay quietly, but will not bring harm to the intestines.
There are many kinds of fermenting bacteria in some yoghurts, but only yoghurts fermented with "beneficial bacteria" are beneficial to the intestines. Moreover, the number of beneficial bacteria in yogurt has reached more than 1 100 million, which can play a certain role in the stomach.
Lactic acid bacteria in yogurt can really enter the intestine.
Although the advertisement says that lactic acid bacteria can promote gastrointestinal peristalsis, I still have a question hidden in my heart for many years: The stomach acid is so sour, isn't lactic acid bacteria killed as soon as it enters? But lactic acid bacteria in yogurt are not as fragile as we thought.
The pH value of gastric juice is 0.9~ 1.5, which is in a strongly acidic environment, but after eating, gastric juice will be diluted, neutralized and the acidity will become smaller. Moreover, if there are enough lactic acid bacteria in yogurt, some of them will always remain and enter the intestine to play a role. There are also some yogurts with "spores" of lactic acid bacteria, which are not afraid of acid corrosion and can enter the intestine smoothly.
Want to lose weight by yogurt? Better get moving first.
Many girls expect to lose weight by drinking yogurt, 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 skim yogurt. The most important thing is to hear the six-character mantra: shut up and open your legs.
Drinking yogurt can't solve all constipation
If your abnormal defecation is due to the proliferation of "harmful" bacteria in the intestine, then the symptoms of constipation and diarrhea will disappear by supplementing "beneficial" bacteria and curbing the rampant persecution of "harmful" bacteria in the intestine.
However, it is useless to drink yogurt if constipation is caused by dry stool or failure to develop good defecation habits and rules.
Small reminder
In fact, there is no unified "good yogurt" standard, 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 dietitian and ask their opinions.
What kind of yogurt is good? All kinds of peanut milk, strawberry milk? Is it good or not? Many girls like to drink yogurt, or all kinds of dairy products, such as nutrition express, bagged peanut milk, strawberry milk and milk of various flavors, but whether these are good or not, today I will share with you what is the best!
The difference between dairy products, milk-containing drinks and milk-containing drinks! What is a dairy product? Dairy products refer to products fermented with pure milk or fresh milk. Its main ingredient is fresh milk, so dairy products are the best. For example, pure milk, Mengniu old yogurt, Yili yogurt, etc. These yoghurts are all written in dairy products, and the details are different. So what's the mystery?
What is milk drink, milk drink? Because China has clear regulations on dairy products, many beverage merchants have taken advantage of it, such as peanut milk, strawberry milk, nutrition express, probiotics, etc., which we usually buy, all write the taste of fresh milk or what is rich in it, but is this really the case?
You can go to the supermarket to observe that the so-called probiotics, peanut milk, these words will have several small words, what words, milk-containing drinks or milk-containing drinks, then what are the functions of these words? Dairy products are obviously made of fresh milk, but milk, 1%, contains 99%, but basically there are not many ingredients of fresh milk in milk-containing drinks, and others. It's basically blending, various additives and the like. Take a closer look at it when you buy it next time. This is not to say that the country does not care, but that this is a blank area. Many beverage manufacturers have played such a marginal ball, which has led many of us to feel delicious about all kinds of milk on the market, but in fact, pure milk is the best!
Generally, friends who come to me for advice on losing weight will tell them how to choose yogurt. In fact, some small boxes of yogurt also say milk drinks, so it is best to find fermented milk with dairy products. Although dairy products are delicious, the effect is the worst! So now you can know how to buy yogurt and milk.
First of all, according to China's national standard "GB 19302—20 10 national food safety standard fermented milk", yogurt can be divided into four categories: fermented milk, yogurt, flavored fermented milk and flavored yogurt.
(P.S. Some products are labeled as "flavored yogurt", "flavored yogurt" and "flavored yogurt", which also belong to flavored fermented milk. )
Therefore, in the first step, Ma Bao needs to check the product packaging label to see whether the product type (or product type/product category) is fermented milk, yogurt, flavored fermented milk or flavored yogurt. If it is one of them, then this product is yogurt.
The reason why I teach you to look at the package label first is because some products on the market look like milk, taste sour and sweet, and the words "yogurt" and "lactic acid bacteria" are printed on the package, but they are not yogurt, such as the following:
Look at the package carefully. After "yogurt" and "lactic acid bacteria" comes "beverage". Look at the product types on the packaging label, namely "sterilized yogurt drink" and "lactic acid bacteria drink".
In other words, such products are essentially drinks. Its milk content is very limited, usually only about 1% in protein, and a lot of water, sugar, essence and food additives are added. It tastes sweet, but it is very inconsistent with the original intention of giving the baby yogurt. Therefore, when Ma Bao saw this product, she suggested that it should be passed directly.
Fermented milk and yogurt are pure yogurt, containing only raw milk or "reconstituted milk/reconstituted milk" and lactic acid bacteria, without any other additives.
According to China's national food safety standards, the protein content in 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 them lies in the strains: yogurt is fermented only by Lactobacillus bulgaricus and Streptococcus thermophilus, but the strains used in fermented milk are not limited to the above two.
(Left: Yogurt Right: Fermented Milk)
What's the difference between strains?
Because the only Lactobacillus bulgaricus and Streptococcus thermophilus in yogurt are "transient" lactic acid bacteria, they can't colonize in the intestine, so they can't achieve the effect of probiotics.
Besides Lactobacillus bulgaricus and Streptococcus thermophilus, other strains, such as Lactobacillus acidophilus, Bifidobacterium, Lactobacillus rhamnosus and other probiotics, can be added to fermented milk. Only these probiotics can hope to colonize in the intestine and may play a certain physiological function.
Why is it just possible? Because it is generally believed that in order to play an ideal role, probiotics must ensure that a sufficient number of live bacteria reach the intestine. But the reality is that most probiotics will be corroded and inactivated when passing through gastric acid and bile environment. Even if a few probiotics reach the intestine alive, it will not play much role.
Flavored fermented milk and flavored yogurt are yogurt made of 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.). ).
According to China's national standards, the content of protein in flavored fermented milk and flavored yogurt should not be less than 2.3%, and the fat content should not be less than 2.5%.
The difference between the two is just like the difference between fermented milk and yogurt. The strains used are different, but the actual effect may not be much different. Please refer to the above for details.
Again, getting protein, calcium and other nutrients that are better digested and absorbed is the main purpose of baby drinking yogurt.
(left: flavored yogurt right: flavored fermented milk)
However, from the point of view of nutrition, the nutritional value of most flavored fermented milk and flavored yogurt products (hereinafter referred to as flavored yogurt) on the market is actually discounted.
On the one hand, because other substances are added to flavored yogurt, the milk content of flavored yogurt will be less than that of non-flavored yogurt (pure yogurt) at the same weight, and the intake of nutrients such as protein, fat and calcium in flavored yogurt may also be lower.
(Left: flavored fermented milk, right: fermented milk)
On the other hand, most flavored yogurts will add extra sugar (including jam and juice) and essence to neutralize the sour taste of yogurt. Although the taste is better than pure yogurt, drinking this flavor yogurt for a long time may aggravate the baby's taste, which is not conducive to developing light eating habits. White sugar may also lead to baby weight gain and increase the risk of dental caries.
(P.S. Flavor yogurt marked as "original flavor" is also added with sugar or essence. The so-called "original flavor" is only relative to "fruity flavor" such as strawberries and apples).
(original fermented milk)
(Strawberry-flavored fermented milk)
In addition, some yogurt products on the market have also come up with unique gimmicks to attract consumers. However, most of them are flavored yogurts with a lot of additives such as sugar and essence, 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 nutritional fortifiers such as vitamin D and dietary fiber to win the favor of Ma Bao. However, they also add a lot of sugar and essence.
Moreover, nutrients such as vitamin D can be supplemented by daily diet or "enhanced" by supplements. It is obviously not worth the loss to let the baby ingest sugar and essence.
The advantages of room-temperature yogurt are convenient storage, long shelf life and drinking at room temperature. Some also promote the addition of high-quality probiotics, which are loved by many treasure mothers.
However, as mentioned above, probiotics must reach the intestine alive to be effective. The reason why normal-temperature yogurt can be stored at normal temperature for a long time is that after fermentation, it goes through "pasteurization heat treatment" and kills all bacteria including probiotics. Therefore, there are no viable bacteria in yogurt at room temperature, and probiotics cannot play a role. Probiotics are actually added in the fermentation process, and the live bacteria in the finished product are "0"!
Therefore, aside from the propaganda coat, room temperature yogurt is actually a kind of flavored yogurt with a lot of sugar and food additives.
There are also some "old yogurt" products with mellow taste and sticky texture, which many babies like to drink.
However, most of the "old yogurt" on the market at present is achieved by adding a large number of "thickeners" (edible gelatin, pectin, carrageenan, etc.). Although these "thickeners" are legally added, they reduce the amount of milk in yogurt. And "old yogurt" usually adds a lot of sugar and essence to adjust the taste.
In short, most of the flavored fermented milk and flavored yogurt on the market are added with sugar, essence, food additives and other ingredients, including children's yogurt, normal temperature yogurt, old yogurt and other products. It reduces the milk content in yogurt, which is not conducive to cultivating the baby's healthy eating habits of "low sugar and light". The overall nutritional value of flavored yogurt is not as good as pure yogurt, so it is not recommended to be the main source of infant dairy products.
There are too many kinds of yogurt in the supermarket. How can we choose a nutritious and delicious yogurt?
What is yogurt?
Yogurt is made by inoculating lactic acid bacteria into sterilized fresh milk and fermenting under controlled conditions. After milk is fermented, free amino acids and peptides increase, making it easier to digest and absorb. The reduction of lactose makes it easy for adults with low lactase activity (lactose intolerance) to accept it. The contents of vitamin A, vitamin B 1 and vitamin B2 are similar to those of fresh milk, but the content of folic acid has increased by about 1 time. Choline also increased significantly. In addition, the acidity of yogurt increases, which is beneficial to the protection of vitamins. Lactic acid bacteria can inhibit the growth of some spoilage bacteria, regulate intestinal flora and prevent the adverse effects of putrescine on human body.
Choose the right yogurt, pay attention to the following points:
Look at the composition table:
The yogurt containing only raw milk, Lactobacillus bulgaricus and Streptococcus thermophilus in the ingredient list is the best. In addition to these items, yogurt containing various added sugar, flavoring agents and spices should not be drunk frequently.
Look at protein:
Protein content is above 2.9g/ 100g, so this standard is directly related to whether you buy real yogurt or not. Yogurt with protein content above 2.9g/ 100g has the highest quality and nutritional value. Flavor yogurt, recovery yogurt and fruit yogurt with protein content of 2.3g 2.8g/ 100g have certain nutritional value, but too much sugar is added, which makes the content of various nutritional components decrease in different degrees compared with high-quality yogurt, so this kind of yogurt can be drunk occasionally and should not be overdone.
Look at carbohydrates:
Some carbohydrates in yogurt are lactose, and some are added sugar. The self-contained lactose content is generally about 4g/ 100g. Therefore, if you subtract 4 from the number in the carbohydrate column, you will get the added sugar content per 100 gram of yogurt. The smaller the value, the lower the added sugar content. The carbohydrate content of most yoghurts in the market is1214g/100g, and the carbohydrate content of rare high-quality yoghurts is only about 5g/ 100g. Although the taste of low-sugar yogurt is not as good as ordinary yogurt, the nutritional value of low-sugar yogurt is more dominant, so from a health point of view.
The above are suggestions on how to choose a high-quality yogurt. Try it next time you buy yogurt.
Personal experience, look at the formula, the best is raw milk, many of which are full-fat milk powder. Raw milk is generally more expensive than whole milk powder 3-4 yuan!
At present, the types of yogurt in supermarkets really dazzle consumers, and there are a variety of packages, tastes and brands on the shelves. For ordinary consumers, because they don't have professional food nutrition knowledge, even if they have certain nutrition knowledge, they are not familiar with the production and processing details of yogurt, so when consumers buy yogurt, they mostly choose according to their usual tastes and brand awareness, ignoring the attributes of yogurt itself. As an insider who has worked in dairy enterprises for 20 years, and also as a food science professional, from the perspective of health and safety, I would like to express the following views. 1, traditional solidified old yogurt. This product belongs to the mainstream of yogurt products in the 1980s and 1990s. Because of the process of filling first and then fermenting, the final state of the product is similar to "tofu block", and with the use of low viscosity bacteria, the taste is smooth and refreshing. Most of the earliest old yogurts were packed in glass bottles or porcelain bottles. The ingredients of the product only contain milk, sugar and lactic acid bacteria, without adding various stabilizers (hydroxypropyl starch phosphate, monoglyceride, gelatin, pectin, etc.). ) and flavors and fragrances are not good for the human body. It is precisely because of the characteristics of the process and formula of this product that it is difficult to carry out large-scale production and long-distance logistics transportation of this product, because after filling, it is necessary to build multiple fermentation hot warehouses for fermentation, so that whey can be precipitated from the product, and the solidified state of the product cannot be destroyed because of transportation bumps. Many large dairy enterprises have given up producing this product, and some small and medium-sized enterprises are still introducing this product. If you bought this kind of products in a certain area, congratulations, you have bought good yogurt. 2. High-quality stirred yogurt with food raw materials but no food additives. In yogurt ingredients, those natural ingredients obtained through certain processing techniques can be called food raw materials, such as milk powder, cream, condensed milk, casein powder, whey protein powder, cereal, cereal, jam, white sugar, fructose syrup and so on. Food raw materials are natural food ingredients, which can not only improve the taste, but also increase the nutritional components. And those chemical components are called food additives, such as gum, gelatin, flavors and fragrances, hydroxypropyl starch phosphate, etc. When you buy a product, you must get into the habit of checking the product label. The ingredients of the product will be marked in detail on the product label. Try to choose products without food additives. Because these products do not contain food additives, but also to prevent a large number of whey precipitation, generally choose high-quality milk sources with high total solid content. 3. Products containing food additives. The reason why food additives are used in yogurt is to highlight the characteristics of products, such as adding strawberry essence to highlight the taste of strawberries and beautifying the state of products, such as adding gelatin and stabilizers to reduce whey precipitation and increase the consistency of products. Really good yogurt can't avoid whey precipitation, because whey is the ingredient of milk. Even if the whey protein is denatured by sterilization parameters in the processing technology, the whey protein 100% cannot be denatured, and some whey proteins also participate in the formation of the colloidal state of yogurt, so a small amount of whey precipitation is not a quality defect at all, which will not harm the health of consumers and reduce the nutritional components of yogurt. Ordinary consumers always feel that the products with whey precipitation are not good-looking, have problems and defects, so they have to complain, so enterprises can only please consumers, cater to market demand, and use a lot of additives to avoid whey precipitation. This is the immature phenomenon of consumption concept. In any case, any yogurt containing active lactic acid bacteria with a protein content of more than 2.3% is better than normal-temperature yogurt without active lactic acid bacteria, and it is also better than acidic beverages with a protein content of only 1.0% or even 0.7%.