Is it okay to have yogurt for breakfast? Now more and more people like to drink yogurt instead of milk. Yogurt is made from milk. After pasteurization, adding beneficial bacteria (starter) to milk is also beneficial to human health. So is it okay to have yogurt for breakfast?
Is it okay to have yogurt for breakfast? 1 will do.
Drinking yogurt for breakfast is a healthy lifestyle, because yogurt contains healthy probiotics, which can promote gastrointestinal peristalsis, promote better absorption of nutrients in breakfast, and is beneficial to intestinal health. At the same time, yogurt is rich in trace elements such as protein and calcium, which can provide necessary nutrition for the body.
Because yogurt does not contain lactose, even people who are lactose intolerant can drink yogurt, which not only retains the nutrients of milk but also does not cause diarrhea. Carbohydrates contained in yogurt can increase satiety, control food intake, help control weight and avoid excessive calorie intake. It is best to drink yogurt after meals and avoid drinking yogurt on an empty stomach, because the acidic environment in the stomach on an empty stomach is not conducive to the growth of probiotics such as lactic acid bacteria, and it is also not conducive to the efficacy of yogurt.
Is it okay to have yogurt for breakfast? 2 the efficacy and function of yogurt.
1, promoting digestion
Yogurt contains a variety of enzymes to promote digestion and absorption.
Step 2 protect the stomach
Maintain the ecological balance of intestinal flora, form a biological barrier, and inhibit harmful bacteria from invading the intestine.
3. Anti-cancer
By inhibiting the growth of saprophytic bacteria and some bacteria in the intestine, the carcinogenic factors produced by these bacteria are also inhibited, and the purpose of preventing cancer is achieved.
Step 4 prevent constipation
It can prevent constipation by producing a large number of short-chain fatty acids to promote intestinal peristalsis and a large number of bacteria to grow and change osmotic pressure.
5. Beauty
Drinking yogurt regularly can moisturize skin, improve eyesight, strengthen teeth and promote hair growth. The original prisoner is yogurt, which is rich in calcium, easier to digest and absorb, and has high utilization rate.
6, improve immunity
Lactic acid bacteria can produce some substances that enhance immune function, which can improve human immunity and prevent diseases.
Nutritional value of yogurt
1. During the fermentation of milk into yogurt, about 20% of sugar and protein in milk are broken down into small molecules.
2. The fat content in milk is generally 3%~5%. After fermentation, fatty acids in milk can be twice as resistant as raw materials. These changes can make yogurt easier to digest and absorb, and improve the utilization rate of various nutrients.
3. Yogurt can not only retain all the nutrients of fresh milk, but also produce various vitamins necessary for human body during fermentation, such as vitamin B 1, vitamin B2, vitamin B6, vitamin B 12, etc.
4. Fresh milk is rich in calcium. After fermentation, minerals such as calcium will not change, but lactic acid produced after fermentation can effectively improve the utilization rate of calcium and phosphorus in human body, so calcium and phosphorus in yogurt are more easily absorbed by human body.
5. In the process of yogurt production, some lactic acid bacteria can synthesize vitamin C, which increases the vitamin C in yogurt.
Basic introduction of yogurt
Yogurt is a kind of dairy product which takes fresh milk as raw material, adds beneficial bacteria (starter) to pasteurized milk, ferments, and then cools and fills. At present, most yogurt products on the market are solidified, stirred and fruity with various juices and jams. Compared with fresh milk, yogurt not only has all the famous nutrients of fresh milk, but also can make protein form tiny milk lumps. Calcium lactate produced by the combination of lactic acid and calcium is easier to digest and absorb.
The purchase of yogurt
Look at the shape of yogurt after opening it. Under normal circumstances, the clots of solidified yogurt should be uniform and delicate, without bubbles and impurities, and a small amount of whey is allowed to precipitate. The stirred yogurt is a uniform fluid without stratification and impurities. The normal color of yogurt should be yellowish or milky white, which is related to the fat content of milk. The higher the fat content, the yellower the color.
If the color is abnormal, the color is dark, there are mildew spots, or there are many bubbles, the whey is seriously precipitated, and the taste is abnormal, it is a quality problem and cannot be purchased. The sour taste is too heavy and bitter, which is caused by excessive fermentation and high storage temperature. It has deteriorated and cannot be purchased.
Storage of yogurt
At present, yogurt has packaging materials such as bottles, cups, bags and house-shaped packaging. The shelf life ranges from a few days to 20 days.
House-shaped yogurt is packaged in a house-shaped paper box, refrigerated at 0-4℃, with a shelf life of 7 days, and cup-shaped yogurt is refrigerated at 2-6℃, with a shelf life of 14 days; Bagged yogurt is refrigerated at 2- 10℃, and the shelf life is 48 hours. Yogurt drinks can be stored in a cool and dry place at room temperature, and the shelf life can reach 8 months.
Because yogurt does not contain preservatives, if the storage conditions are not good, the live lactic acid bacteria in yogurt will continue to multiply, and the generated lactic acid will continuously improve the acidity, and the taste of yogurt will become too sour, and in severe cases, yogurt will deteriorate. Therefore, we should pay special attention to the preservation environment of yogurt when buying yogurt in summer, and it is best not to buy yogurt that has been placed in high temperature for a long time.
Is it okay to have yogurt for breakfast? 3 The benefits of drinking yogurt regularly.
1, prevention of osteoporosis
You would never think that yogurt can also prevent osteoporosis. A foreign study found that the rich nutrition contained in yogurt plays a key role in preventing and treating osteoporosis. Trace elements such as calcium and vitamin D contained in yogurt are the key to the structure. The researchers pointed out that the calcium contained in yogurt has a good effect on the bones of people of any age.
All dairy products except yogurt are very rich in vitamin D, and the combination of calcium and vitamin D has more obvious benefits for bones. Therefore, when we go to the supermarket to buy food, we might as well look at the food labels more. If vitamin D is supplemented, we might as well give priority to it.
Step 2 lower blood pressure
The epidemiological study of tibia in Harvard University School of Public Health shows that developing the habit of drinking yogurt every day can help us effectively prevent and treat hypertension. In addition, experiments on yogurt in other countries have found that people who drink 2-3 servings or more of yogurt every day have a lower incidence of hypertension by about 50% than those who don't drink yogurt.
It can be seen that drinking yogurt often has a good effect of lowering blood pressure, so patients with hypertension should pay attention to drinking more yogurt in their current diet, especially the old yogurt has the effect of preventing hypertension.
3. Improve immunity
The benefits of drinking yogurt are very special, and improving human immunity is one of them. Yogurt can improve human immunity because it contains a large number of active bacteria, which can help us improve lactose intolerance, constipation, diarrhea, enteritis and other diseases. Moreover, the study found that yogurt can not only improve the intestinal environment, but also improve human immunity.
In addition, a recent study in Taiwan Province Province also found that yogurt can improve the therapeutic effect of some anti-inflammatory drugs. So in daily life, yogurt may be regarded as the main drink in daily diet.
4. Prevention of gynecological diseases
Another benefit of yogurt is to prevent gynecological diseases. The researchers pointed out that most female diabetic patients will have vaginal yeast infection. According to the survey, female diabetic patients with chronic yeast infection can reduce the vaginal pH from 6.0 to 4.0 as long as they drink 200 ml of sweet yogurt every day, while the normal value is 4.0-4.5. In addition, yeast infection is also reduced.
Knowing the benefits of drinking yogurt, experts also suggest that some patients with long-term constipation drink more yogurt in their daily diet, which can increase the growth of beneficial bacteria in the intestine, thus promoting intestinal peristalsis and promoting defecation.
Nutritional value of yogurt
1, yogurt can promote the secretion of digestive juice, increase gastric acid, thus enhancing people's digestive ability and promoting appetite.
2. Lactic acid in yogurt can not only turn weak alkaline substances in the intestine into weak acidic substances, but also produce antibacterial substances, which have a health care effect on the human body.
Mexican nutrition experts say that drinking yogurt regularly can prevent cancer and anemia, improve psoriasis and relieve malnutrition in children.
4. When making yogurt, some lactic acid bacteria can synthesize vitamin C and increase the content of vitamin C. ..
5. During pregnancy, yogurt not only provides necessary energy, but also provides vitamins, folic acid and phosphoric acid; It can also inhibit osteoporosis caused by calcium deficiency in female menopause; Eating yogurt every day in old age can correct the nutritional deficiency caused by partial eclipse.
6. Yogurt can inhibit the growth of intestinal spoilage bacteria, and also contains active substances that can inhibit the synthesis of cholesterol reductase in the body, stimulate the human immune system, mobilize positive factors in the human body, and effectively fight cancer. Therefore, regular consumption of yogurt can increase nutrition, prevent and treat arteriosclerosis, coronary heart disease and cancer, and lower cholesterol.
Taboo of yogurt
1, not the bigger the better.
Yogurt Many people like to drink yogurt, and even regard it as a drink, several bottles a day. Experts pointed out that the more yogurt you drink, the better, especially the yogurt with the status of health food, which needs to be controlled. Experts pointed out that health food is a functional food with specific effects, and it can't be eaten in large quantities at will like ordinary food. But pay attention to the appropriate crowd, usage and dosage, and don't eat too much.
Don't drink on an empty stomach after meals.
Because gastric acid has bactericidal effect, it is best not to drink yogurt containing probiotics on an empty stomach, but it is better to drink it after meals. In order to keep the activity of probiotics contained in yogurt, it is best not to drink hot drinks before and after drinking yogurt.
3, can only be refrigerated, not heated.
Many people know that Qian Qian "bacteria" in yogurt is a good thing, but they don't know how to preserve it. Professor Nan Qingxian introduced that when yogurt was first produced, it was full of live bacteria, and only by refrigeration can live bacteria be well preserved. Some people like to drink hot yogurt, which is more luxurious.
4. If you want to drink fruit yogurt, add it yourself
Experts remind that if you want to enrich the taste of yogurt, you may wish to add it at home. Fruit, jam and pulp are all processed by multiple processes, and the naturalness is definitely not as good as that of fresh fruit. If you want to increase the taste of yogurt, you might as well cut the fruit into pieces and make yogurt at home.
The thicker the yogurt, the better.
Many consumers think that the thicker the yogurt, the better, but in fact, many very thick yoghurts just add various thickeners, such as hydroxypropyl distarch phosphate, pectin, gelatin and so on. Too much thickener can satisfy the taste, but it is not good for the body.
Drink a large cup of yogurt (about 200ml) and eat a whole wheat bread/a bowl of oatmeal. Buy low-sugar yogurt or low-fat yogurt (fat content 1.0~ 1.5%). If not, use protein content >; 2.3% ordinary yogurt doesn't matter. Be careful not to buy anything with protein content > 1.0%, which is not real yogurt.
Note that it is best to take yogurt out of the refrigerator one hour in advance to heat it. Drinking yogurt that is too cold may cause diarrhea or stomachache. You can pour it into a small bowl filled with hot water, and it will get warm soon. But don't use microwave heating to avoid killing precious lactic acid bacteria.