What kind is good yogurt?

Original title: What kind of good yogurt
The yogurt on the market is varied, to pick out healthy yogurt, just remember the following three numbers.
protein content: greater than 2.3 g/100 g. Milk is rich in protein, amino acid composition is close to the human body, high absorption utilization rate, is a very good source of high-quality protein. According to the relevant standards, yogurt protein content can not be less than 2.9 g / 100 g, flavored yogurt (fruity, chocolate, etc.) protein content can not be less than 2.3 g / 100 g. Now some products on the market color such as milk, taste like yogurt, protein content ≥1.0%, but they are not yogurt, but milk water, sugar, flavor, acid or fermentation agent made, called sour milk drinks or lactic acid bacteria drinks, its sugar content is often higher, low nutritional value, can not be used as a substitute for yogurt, recommended to drink less. It should be noted that some yogurts add some whey protein powder to increase protein content, which also comes from milk and can be purchased with confidence.
carbohydrate content: preferably less than 12g/100g. To add sugar or artificial sweeteners to the sour taste, most yogurts are added. Therefore, when choosing yogurt, we need to focus on an indicator - carbohydrate, the higher the value, the lower the overall nutritional value. In general, every 100 grams of sugar-free yogurt contains 4 to 6 grams of carbohydrate, which is naturally present in milk lactose, so total carbohydrate minus lactose is almost the amount of added sugar. In other words, yogurt with 12% carbohydrate is labeled on the nutritional table, and the added sugar is actually about 7%. The Dietary Guidelines for Chinese Residents (2016) recommend that you should consume 300 grams of milk or a considerable amount of dairy products per day; If you drink 300 grams of yogurt a day with 12 percent carbohydrate content, the added sugar intake is 21 grams. Of course, this means eating less or even not eating other foods with high sugar content. Most of the sugar-free yogurts on the market are sweeteners such as aspartas sweetener, anthysai honey, saccharin and lycool, which are safe in prescribed amounts. If you really mind, look carefully at the ingredients list and product description before you buy. It is worth mentioning that many yogurt products on the market at present contain cream, high calories, even if the sugar content is not high, people who need to control their weight should pay special attention.
storage conditions: 2 degrees C to 6 degrees C. Yogurt is a dairy products fermented by lactic acid bacteria, according to whether or not the pasteurization heat treatment, yogurt can be divided into low-temperature live bacteria yogurt and normal temperature sterilization yogurt. The biggest difference between the two is whether they contain "live lactic acid bacteria", the rest of the nutritional content is not very different, all contain protein, calcium and multivitamins. If you drink yogurt for the benefit of lactic acid bacteria, it is recommended to choose low-temperature yogurt containing live bacteria, if you do not need live bacteria, you can choose warm yogurt, it is more suitable for people who can not refrigerate, also inconvenient to buy yogurt, such as students or traveling people. It should be reminded that low-temperature yogurt can not be sold at room temperature, but at room temperature yogurt can be sold in a low-temperature freezer. After refrigeration, the taste of warm yogurt will be closer to low-temperature yogurt, which is the main strategy of many imported warm yogurt sales in China. Therefore, the purchase of yogurt can look at storage conditions, "live bacteria type" yogurt is generally 2 degrees C to 6 degrees C, "sterilization type" for the storage at room temperature. (Yang Shixuan, Nutritionist, Shanghai Ruijin Hospital (North Hospital District)