Master these five points Learn to pick yogurt.

Original title: Master these five points Learn to pick yogurt
Medical guidance / Guangzhou Medical University affiliated with the third hospital clinical nutrition department director Zeng Qingshan
Many people like to drink yogurt, but the supermarket yogurt drinks and yogurt is the same thing? Do you know the difference between them? In the face of a full range of yogurt products, and those who advertise the addition of a lot of probiotics, publicity can be "live to the intestines" in the end how much credibility? Also, what's the point of picking yogurt? Let's learn two tricks with nutrition doctors -
/ Guangzhou Daily all-media reporter Ong Shuxian correspondent Huang
yogurt drinks and yogurt? Not necessarily!
Qingshan, head of the clinical nutrition department at the Third Hospital affiliated with Guangzhou Medical University, said that the nutritional content, content and production process of yogurt drinks and yogurt are not the same. Yoghurt is milk fermented by lactic acid bacteria and is fermented milk. Yoghurt is made completely water-free and consists of milk and lactic acid fermenters plus a few percent sugar and a few percent thickener. In other words, the protein and calcium in milk are unmoved into yogurt. Therefore, people who can't drink milk, with yogurt instead, for calcium and protein supplementation is available, and because the presence of lactic acid is more easily used by the human body.
and lactic acid drinks in the supermarket are drinks with milk, water, juice, sugar and other accessories. In terms of protein content, yogurt drinks are only 1/3 nutritious than yogurt. According to dairy industry regulations, 100 grams of yogurt requires protein content of 2.9 grams, while most yogurt drinks contain only about 1 g of protein. In the content of active lactic acid bacteria, yogurt drinks and yogurt are also significantly different, most yogurt drinks do not contain active lactic acid bacteria, but added lactic acid. Although a small number of yogurt drinks are marked with active lactic acid bacteria, the content is very low. In the preservation requirements, lactic acid bacteria generally in 2 to 8 degrees Celsius or so to maintain activity, so lactic acid bacteria-containing yogurt to be kept in a low-temperature environment, the shelf life is usually less than 1 month;
cover temperature yogurt
is actually "sterilized yogurt
in the yogurt family, the appearance of the yogurt products preserved at room temperature, texture, taste and yogurt, sour and sweet, taste very good, and do not need to refrigerate, easy to carry, many people at home standing. Zeng Qingshan said that this kind of yogurt products can be stored at room temperature for several months, in fact, belong to the "sterilized yogurt."
"Sterilized yogurt" is to add good quality lactic acid bacteria in the milk, so that the milk fermentation into yogurt, and then the yogurt for high temperature heating, lactic acid bacteria were also killed, in sterile conditions and then packaged up. Such a production of "yogurt" at room temperature for a few months no problem, but to rely on "sterilized yogurt" to supplement lactic acid bacteria is not reliable. However, this kind of warm yogurt still retains the lactic acid flavor produced by lactic acid bacteria fermentation and most B vitamins, calcium and protein and other nutrients, choose to buy only need to pay attention to the extra accessories and carbohydrate content.
lactic acid bacteria
live to the intestines?
yogurt rich in active lactic acid bacteria, drink lactic acid bacteria can really live to the intestines? "Very little!" Zeng Qingshan said that the vast majority of yogurt added active lactic acid bacteria are "Bulgarian Lactobacillus" (L bacteria) and "hot streptococcus" (S bacteria), they are not the human intestine implanted bacteria, into the digestive tract most will be killed by stomach acid, only through the gastrointestinal process to play a role in suppressing harmful microorganisms.
", it is undeniable that drinking yogurt is better for intestinal health than not drinking it. Zeng Qingshan said. A small number of yogurts have added Lactobacillus acidophilus ("A bacteria") or Bifidobacteria ("B bacteria"). These two types of bacteria can survive in the human large intestine, but most of the A bacteria and B bacteria through the stomach also can not escape the fate of "strong sacrifice", only a very small number of lucky bacteria can be covered by hundreds of millions of companions, and eventually reach the large intestine, habitat and reproduction.
it is important to note that yogurt or medication containing active lactic acid bacteria should not be taken within two hours of antibiotic use.
"zero fat" yogurt
pay attention to sugar content
Although yogurt does have health bacteria, but also often advertised as "zero fat", but most also added sugar. Zeng Qingshan explained that this is because the cultivation of a large number of lactic acid bacteria will produce a lot of acid, need to add enough sugar to match the sweet and suitable taste.
zero fat is not equal to zero calories, and people who need to control their blood sugar and weight should not ignore the sugar content in yogurt. Zeng Qingshan suggested that before buying such products, it is best to look at the "nutrition table" on the packaging, of which 100 grams of "carbohydrate" content, generally reflects the sugar content of the product. Content below 5% can be called low-sugar products, content of less than 0.5% is sugar-free products.
most yogurt products on the market will contain as much as ten percent sugar. Drinking a large bottle of more than 400 milliliters means you could drink more than 60 grams of sugar, well above the World Health Organization's recommended limit of 25 grams of added sugar per day.
Learn to look at the label
choose the right yogurt
Zeng Qingshan trick, no matter what kind of yogurt products, buy should look carefully at the label, it is recommended to ensure that the protein content is high enough under the premise of priority to choose a lower carbohydrate (sugar) content of the varieties, as to add fruit grains aloe vera coconut and other ingredients, according to their favorite taste to buy it.
carefully look at the protein, carbohydrate and sugar content in the ingredients list when shopping. Choose products with high protein content, preferably with a protein of 2.9 grams. The higher the carbohydrate content, the more added sugar. Pure milk contains between 4.5 and 5.0 g/100 ml of carbohydrate.
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