How to drink yogurt healthy?

Almost everyone likes to drink yogurt.

How to classify yogurt? What makes good yogurt? Which yogurt is suitable for which people? How to drink yogurt healthy? Please listen to professional clinical nutrition experts to answer questions

Dazzled? It depends on whether it is "yogurt" or "yogurt drink"

According to Xiao Benxi, a senior nutrition expert, the real classification of yogurt is according to the national food safety standards, divided into four categories: fermented milk, yogurt, flavored fermented milk, and flavored yogurt

Specifically, fermented milk is directly sterilized and fermented with raw milk/milk powder; yogurt is made by fermenting raw milk/milk powder as raw materials, inoculated with Streptococcus thermophilus and Lactobacillus bulgaricus (Lactobacillus delbrueckii Bulgaria species) after sterilization

In front of fermented milk and yogurt, the word "flavor" is added, which means that the raw milk/milk powder raw materials only need to account for more than 80%.

It can also be classified according to the storage temperature, which is divided into normal temperature yogurt and low temperature yogurt

"In addition, I hope everyone knows whether the raw material is raw milk or milk powder.

What makes good yogurt? The healthiest yogurt taste is "sour"

So what kind of yogurt is the best choice? In the opinion of experts, from a nutritional point of view, the simplest ingredients are of course the best, that is, simple fermented milk and yogurt.

This kind of yogurt is the healthiest and most authentic, but it is very sour, and this kind of taste is not acceptable to everyone

"This kind of plain yogurt tastes good and requires a very good fermentation process", Xiao Benxi said.

When buying yogurt, if you are worried that the taste of plain yogurt/milk is unacceptable, and you are worried that too many flavored yogurt/milk additives are not good for your health, and you don’t know how to choose, the easiest way is to look at the yogurt package.

First look at protein.

Secondly, look at carbohydrates.

It also depends on the fat content.

After understanding the above nutritional data, look at the purchased yogurt.

Can drinking yogurt lose weight or relieve constipation? Don't expect so much from food

I don't know when, yogurt has been regarded as a diet food, which is very unrealistic in the eyes of experts

In fact, as long as it is yogurt, even if it is defatted, it must have standard protein and carbohydrates, so it is impossible to "0 calories" or "0 sugars"
.
If you want to use yogurt as a meal replacement, you must look at the total calories.
It is recommended to choose fermented milk and yogurt plain yogurt, which can improve the taste by adding nuts
.
Don't think that yogurt with the word "sour" has no sugar, and 0 sucrose does not equal 0 sugar.
Otherwise, replacing meals with inappropriate yogurt may exceed the sugar intake of 25 g/day per minute
.

Some people use yogurt as a way to enhance digestion and relieve constipation, especially low-temperature refrigerated yogurt
.
The reason is that the fermenting bacteria are alive and have not been killed, and some yogurts are added with probiotics such as Bifidobacterium, Lactobacillus acidophilus, and Lactobacillus casei.
These live bacteria reach the intestinal tract and can help the intestinal "do exercises.
"
.

Experts pointed out that yogurt contains bacteria and improves intestinal function, which is not realistic
.
Because yogurt is used as food, the bacteria in it will generally pass through the stomach and pass through the intestines, and will not colonize and grow
.
Whether the ingested probiotics can pass the test of stomach acid and achieve intestinal colonization is related to the number of bacteria and the number of live bacteria.
Generally speaking, even a good probiotic strain must be ingested at least 3 billion to 5 billion per day.
Live bacteria can fully function
.
China's standard stipulates that the content of live bacteria in general low-temperature yogurt is 10 ⁶ in 100 grams
.
It can be seen that yogurt containing at least 1 million active bacteria per gram is considered a qualified yogurt
.
Generally, the outer packaging of yogurt is clearly marked with the bacterial count.
You should choose yogurt with a bacterial count of 1×10 ⁶ or more
.

"We shouldn't place such high expectations on food," pointed out Xiao Benxi, a nutrition expert.
If you really want to relieve constipation, it is better to drink more water and eat more fiber-rich foods such as whole grains, beans, vegetables and fruits
.

Reliable guidelines for drinking yogurt

Guideline 1: It is recommended to choose as little yogurt as possible

The healthiest yogurt is the simple "raw cow/goat milk (milk powder) + strain" in the ingredient list.
If you can’t accept it, you can choose flavored fermented milk and flavored yogurt, but it is recommended to choose as little as possible in order to improve the taste.
Added yogurt; learn to look at the ingredient list and the nutrient composition list.
Don’t be confused by the slogan and mistakenly choose yogurt that advertises "low-fat" and "sugar-free", but actually add protein powder, cream, condensed milk and other ingredients like crazy
.
Weight-loss people who need calorie control should pay more attention to the "energy" item in the nutritional composition table and include it in the daily energy intake consideration
.

Guideline 2: People with lactose intolerance can use yogurt instead

Milk and dairy products are one of the foods recommended in the dietary guidelines for residents in China.
The recommended daily intake of liquid milk is 300 grams.
If you have the habit of drinking milk every day, your intake of yogurt can also be included
.
Some people are indeed lactose intolerant, so yogurt can be used as a substitute, especially some yogurt has lactose decomposition
.
Fermented milk and yogurt have basically the same nutrients as milk
.

Guideline 3: Frozen yogurt can be "warm up" before drinking

Some people like yogurt with active bacteria, but can't stand the cold taste.
What should I do? Experts pointed out that in fact, it’s okay to "warm up" refrigerated yogurt and drink it.
You can take it out of the refrigerator 2-4 hours before consumption and place it at room temperature.
You can even use warm water to speed up the temperature.
Fermentation is inherently necessary for the production of yogurt.
Near 40°C
.
However, this kind of treatment should be careful not to leave it at room temperature for too long, so as to avoid the multiplication of bacteria and lead to bad stomachs
.

When is the best time to consume yogurt? In the opinion of experts, breakfast, after-meal, and snacks are all acceptable, as long as there is no problem with the digestive tract, it mainly depends on personal habits
.
There is a special case that if you have stomach bloating or gastritis, it is recommended not to drink yogurt on an empty stomach.
For example, the elderly should drink it half an hour to 2 hours after a meal
.

Confusion expert: Xiao Benxi, member of the Standing Committee of the Bone Nutrition and Health Branch of the Chinese Nutrition Society, and deputy chief physician of the Department of Nutrition, Guangdong Provincial People's Hospital