Although milk also contains a high amount of calcium, the lactic acid in yogurt combines with calcium, making it more effective at promoting calcium absorption. In this article, we will explore the benefits of drinking yogurt and how to consume it correctly.
I. Benefits of Drinking Yogurt
1. Promotes Digestion. Yogurt can stimulate gastric juice secretion, thereby increasing appetite and enhancing digestion.
2. Cancer Prevention. Yogurt contains a large number of lactic acid bacteria, which not only maintain normal intestinal function but also help reduce certain carcinogens. It helps the body eliminate various carcinogens, thus preventing cancer.
3. Lowers Cholesterol. Yogurt can reduce the cholesterol level in the blood, decreasing the risk of cardiovascular diseases.
4. Maintains Intestinal Flora. Yogurt helps balance the bacteria in the gut, increases beneficial bacteria like bifidobacteria, and inhibits the proliferation of certain harmful bacteria, preventing their invasion of the intestines.
5. Prevents Constipation. By producing a large amount of short-chain fatty acids, yogurt promotes intestinal motility and bacterial growth, thereby changing osmotic pressure to prevent constipation.
6. Boosts Immunity. Yogurt contains lactic acid bacteria that can produce substances that enhance immune function, improving the body's immunity and preventing diseases.
7. Avoids Lactose Intolerance. It can alleviate lactose intolerance for those who experience bloating from drinking milk. Yogurt not only contains all the nutrients of milk but is also more easily absorbed by the body.
8. Enhances Calcium Absorption and Prevents Osteoporosis. The calcium in yogurt is highly absorbable, making it the best source of calcium for the body.
II. How Much Yogurt to Drink Per Day
Some people are particularly fond of yogurt and often consume large amounts after meals, which may lead to weight gain. Because yogurt itself contains a certain amount of calories, drinking it after a meal is equivalent to consuming extra calories, which can cause weight gain.
For healthy individuals, drinking one or two cups per day, approximately 250-500g, is appropriate. It is best to consume it half an hour to an hour after a meal to regulate intestinal flora and benefit overall health.
III. Can Yogurt Be Heated
Yogurt should not be heated. The active and live lactic acid bacteria in yogurt will largely die if heated or diluted with hot water, causing not only its unique flavor to disappear but also its nutritional value to be completely lost.
IV. Precautions for Drinking Yogurt
1. Identify the Variety. Currently, the market offers many "yogurt drinks" processed from milk (powdered milk), sugar, lactic acid (citric acid), malic acid, flavorings, and preservatives. These products do not have the health benefits of yogurt, so careful identification is necessary when purchasing.
2. Drink About 2 Hours After a Meal. The pH value suitable for lactic acid bacteria growth is above 5.4, while the fasting stomach pH is below 2. Drinking yogurt on an empty stomach can easily kill the lactic acid bacteria, reducing its health benefits.
3. Rinse Your Mouth After Drinking. With the development of lactic acid beverages, the rate of children's cavities is increasing, largely due to certain bacteria in the lactic acid. To effectively prevent cavities, it is important to rinse your mouth after drinking yogurt.
4. Do Not Take with Certain Medications. Antibiotics like chloramphenicol and erythromycin, sulfonamides, and some anti-diarrheal drugs can kill or destroy the lactic acid bacteria in yogurt.
5. Do Not Pair Yogurt Randomly. Never eat yogurt with high-fat processed meats like sausages and cured meats. These processed meats contain nitrites, which can react with amines in yogurt to form nitrosamines, a carcinogen.
6. Do Not Feed to Infants. Although the antibiotics produced by lactic acid bacteria in yogurt can inhibit and eliminate many pathogenic microorganisms, they also destroy the growth conditions for beneficial bacteria, affecting normal digestion. This is particularly detrimental to infants with gastroenteritis and premature infants.
V. How to Choose Yogurt
First, consumers should carefully check if the product packaging has complete label information, especially the ingredient list and product composition list, to distinguish between plain yogurt, flavored yogurt, or yogurt with fruit, and select a variety that suits their taste. Then, based on the fat content listed in the composition table, choose the product that meets their needs.
Second, yogurt and yogurt drinks are different. Yogurt drinks have lower protein and fat content, generally below 1.5%. Therefore, it is important to check the product label to see if it is yogurt or a yogurt drink.
Additionally, since yogurt has a short shelf life, usually around two weeks, and must be stored at 2 to 6 degrees Celsius to prevent spoilage, it is advisable to purchase yogurt in small quantities more frequently.