How to drink yogurt healthily?

Famous doctor solves confusion

Experts to solve puzzles: Xiao Benxi, member of the Standing Committee of the Bone Nutrition and Health Branch of the Chinese Nutrition Society, Deputy Chief Physician of the Nutrition Department of Guangdong Provincial People's Hospital

Almost everyone loves to drink yogurt.

How is yogurt classified? How is good yogurt? Which yogurts are suitable for which people? How to drink yogurt healthy? Please listen to professional clinical nutrition experts to answer your questions

Dazzled? To see clearly is "yogurt" or "yogurt drink"

According to Xiao Benxi, a senior nutrition expert, yogurt is actually classified into four categories according to the national food safety standards: 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 from raw milk/milk powder, sterilized and inoculated with Streptococcus thermophilus and Lactobacillus bulgaricus (Lactobacillus delbrueckii bulgaricus)

In front of fermented milk and yoghurt, the word "flavor" is added, which means that the raw milk/milk powder only needs to account for more than 80% of the raw materials, and other ingredients can be added before and after fermentation, such as food additives, Nutritional supplements, fruits and vegetables, grains,

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

"In addition, I hope everyone knows that whether the raw material is raw milk or milk powder, there is not much difference in nutritional content," Xiao Benxi said, so don't worry when you see the product labeled "reconstituted milk/milk"

How is 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 original yogurt needs a very good fermentation process to taste good," Xiao Benxi said.

When buying yogurt, if you are worried that the taste of plain yogurt/lactide 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, experts suggest that the easiest way is to look at the yogurt package.

First of all, let’s look at protein.

Secondly, look at carbohydrates.

It also depends on the fat content.

After understanding the above nutritional data, look at the yogurt you bought.

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

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

In fact, as long as it is yogurt, even if it is skimmed and 0 added, it must have standard protein and carbohydrates, so it is impossible to have "0 calories" and "0 sugar"
.
If people who lose weight want to use yogurt as a meal replacement, they must look at the total calories.
It is recommended to choose fermented milk and yogurt-like plain yogurt.
They can improve the taste by adding nuts and so on
.
Do not think that yogurt with the word "acid" has no sugar.
0 sucrose is not equal to 0 sugar.
Otherwise, with inappropriate yogurt meal replacement, the sugar intake may exceed 25 grams per day in minutes
.

　　Some people also drink yogurt as a way to enhance digestion and relieve constipation, especially low-temperature refrigerated yogurt
.
The reason is that the fermented bacteria are alive and have not been killed, and some yogurts have added probiotics such as Bifidobacterium, Lactobacillus acidophilus, and Lactobacillus casei.
These live bacteria reach the intestines and can help the intestines to "exercise"
.

　　Experts point out that yogurt contains bacteria and improves intestinal function, which is not realistic
.
Because yogurt is used as food, the bacteria in it generally pass through the stomach and intestines, and will not colonize and grow
.
Whether the ingested probiotics can pass the test of gastric acid and achieve intestinal colonization is related to the bacterial species and the number of live bacteria.
Generally speaking, even good probiotics strains must be ingested at least 3 billion to 5 billion per person per day.
Live bacteria can fully function
.
The Chinese standard stipulates that the general low-temperature yogurt contains 106 viable bacteria 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 number of bacteria.
You should choose yogurt with a bacteria number of 1×106 or more
.

　　"Let's not put such high expectations on food," said 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 yogurt drinking guidelines

　　Guideline 1: It is recommended to choose yogurt with less added as much as possible

　　The healthiest yogurt is the simple "raw cow/goat milk (milk powder) + bacterial strain" in the ingredient list.
If you can't accept it, in order to improve the taste, you can choose flavored fermented milk and flavored yogurt, but it is recommended to choose as few as possible.
Added yogurt; learn to read the ingredient list, read the nutritional ingredient list, and don’t be fooled by the slogans, so you mistakenly choose yogurt that is advertised as “low-fat” and “sugar-free”, but actually adds protein powder, cream, condensed milk and other ingredients like crazy
.
Weight loss and weight control people who need calorie control should pay more attention to the "energy" item in the nutrient composition table and include it in their daily energy intake
.

　　Guideline 2: People who are lactose intolerant can use yogurt instead

　　Milk and dairy products are one of the types of foods recommended by the dietary guidelines for Chinese residents to consume daily.
The recommended daily intake of liquid milk is 300 grams.
If you have the habit of drinking milk every day, the intake of yogurt can also be included
.
Some people are indeed lactose intolerant and can use yogurt as a substitute, especially some yogurts are lactose decomposed
.
Fermented milk and yogurt have basically the same nutritional content as milk
.

　　Guideline 3: Refrigerated yogurt can be "warmed" before drinking

　　Some people like yogurt with active bacteria, but can't stand the cold taste, what should I do? Experts point out that in fact, refrigerated yogurt is "warm" and it's okay to drink it.
You can take it out of the refrigerator 2-4 hours before eating and put it at room temperature.
You can even use warm water to speed up the temperature.
Fermentation is required when making yogurt.
nearly 40°C
.
However, it should be noted that such treatment should not be placed at room temperature for too long, so as to avoid the reproduction of miscellaneous bacteria and lead to spoilage
.

　　When is the best time to eat yogurt? In the opinion of experts, it is okay to make breakfast, after meals, and snacks, as long as there is no problem with the digestive tract, it mainly depends on personal habits
.
In a special case, if you have stomach bloating and 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
.
(He Xuehua)