Sweet and sour yogurt, rich in nutrients, is a healthy food for all ages.
Drinking milk will cause bloating and diarrhea, drinking yogurt can perfectly avoid the problem of lactose intolerance.
Recently, a study in the authoritative journal Nature Communications found a new effect of yogurt: reducing fatty liver.
Life Times (search for "LT0385" in WeChat to follow) Combined with this research, interview experts tell you some of the well-documented benefits of yogurt, and how to choose good yogurt with good quality and low price.
Experts interviewed
Yang Shihan, nutritionist of the Department of Nutrition of Shanghai Ruijin Hospital (North Branch).
Chinese Registered Dietitian Wang Lei
Liu Ming, member of the Nutrition Department of Wu Jieping Medical Foundation
Yogurt regulates liver sugar metabolism
Recently, a team from the Quebec Cardiopulmonary Research Institute of Laval University in Canada published important research results in the journal Nature Communications.
The research team found that adding yogurt to the high-fat, high-sugar diet of obesity-associated type 2 diabetic mice helped maintain the mice's systemic blood sugar homeostasis and prevent liver insulin resistance and steatosis.
In addition to regulating liver glucose metabolism, yogurt can also reduce the relative weight and triglyceride levels of the liver, and reduce the degree of steatosis and fibrosis of the liver. The above data show that yogurt intake can protect liver health.
However, whether yogurt has these effects on the human body needs to be further studied.
Friends who like yogurt should not be disappointed, yogurt has many benefits that have long been confirmed by the scientific community. In particular, drinking some yogurt is helpful when encountering the following health problems.
1
Promotes digestion
The protein in yogurt is more easily absorbed, and the lactic acid in it can also inhibit the reproduction of harmful microorganisms, promote gastrointestinal peristalsis and digestive juice secretion, improve the absorption rate of a variety of minerals, and be suitable for drinking when indigestion.
2
Relieves diarrhea
Yogurt contains live lactic acid bacteria and lactic acid, which are good for relieving diarrhea, and it is best to drink it after meals.
3
Regulates mood
Gut health can also affect mood, and drinking yogurt regularly can reduce activity in brain regions associated with mood and pain.
4
Squeeze out bad breath bacteria
Studies have shown that people with bad breath drink sugar-free yogurt every day for 6 weeks, and their symptoms will improve. This is mainly due to the role of probiotics in yogurt in the intestine, and vitamin D in yogurt also has the effect of killing bacteria in the gastrointestinal tract that cause bad breath.
5
Reduce antibiotic side effects
Taking antibiotics can cause intestinal flora disorders, and regular consumption of yogurt can help adjust the balance of the flora. Drinking yogurt for a period of time after stopping antibiotics can reduce the side effects of the drug.
Three indicators to buy good yogurt
There are so many yogurts on the market that you need to pick out healthy and affordable yogurt, just remember the following three indicators.
Protein content
Greater than 2.3 g/100 g
Milk is rich in protein, the amino acid composition is close to the human body, the absorption and utilization rate is high, and it is a very good source of high-quality protein. The protein content of plain yogurt should not be less than 2.9 g/100 g, and the protein content of flavored yogurt (fruity, chocolate, etc.) should not be less than 2.3 g/100 g.
carbohydrates
Less than 12 g/100 g
In general, each 100 grams of sugar-free yogurt contains 4 to 6 grams of carbohydrates, which are lactose naturally present in milk.
Total carbohydrate – lactose = added sugar content, for example, yogurt with 12% carbohydrates is listed in the nutrition facts table, and the added sugar is actually around 7%.
If you are more concerned about the sugar content, it is recommended to choose yogurt with a carbohydrate content of less than 12%.
Storage conditions
2°C~6°C
If you drink yogurt in order to obtain the benefits of lactic acid bacteria, it is recommended to choose yogurt containing live bacteria at low temperatures, and the storage conditions of "live bacteria" yogurt are generally 2 ° C ~ 6 ° C; if you do not need live bacteria, you can choose ambient yogurt.
If you want to drink yogurt with live bacteria and are afraid of cold, you can use warm water of fifty or sixty degrees to soak the yogurt bottle or yogurt bag for a while before drinking, so that you will not lose any nutrients, and you can also make the yogurt warmer.
The best schedule to drink yogurt
Yogurt contains a variety of nutrients that are beneficial to the body, but many people have trouble drinking yogurt at the time. In fact, when the right time is right, yogurt can achieve the best health benefits for you.
Drink calcium before going to bed to help you sleep
At night, the human body cannot supplement calcium from food, so the blood calcium concentration will decrease, and drinking yogurt can reduce the body's use of calcium in the bones. At the same time, calcium can help us regulate the nervous system, relax people's nerves before going to bed, and better enter sleep.
Drink supplemental probiotics in the morning
When there is less gastric acid secretion on an empty stomach, the acidity in the stomach is not high, so the probability of probiotics in yogurt reaching the intestine through the stomach increases. Morning is the time of day when the basal stomach acid secretion is minimal.
Drink muscle gain after exercise
If you want to achieve a muscle-building effect, drink it more effectively after exercise. Because the sugar in the yogurt stimulates an increase in insulin secretion, which promotes protein synthesis in the muscles.
Drink before meals to lose weight
Drinking yogurt half an hour before a meal can reduce hunger, make yourself more rational when eating, choose to eat healthier foods, and will not eat too much, reducing calorie intake. Studies have found that drinking dairy products half an hour before meals can make blood sugar smoother after meals and reduce fat accumulation.
Finally, it should be reminded that people with excessive gastric acid secretion, gastritis, and stomach ulcers should not drink yogurt on an empty stomach. ▲
Editor: Jie Zhang
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