How to drink yogurt for the greatest health benefits?
Today, not only is there a dazzling array of yogurt varieties, but yogurt drinks are also emerging one after another. You very well might bring home a "yogurt" that isn't actually yogurt. Yogurt is made from high-quality milk fermented by lactic acid bacteria, and it is essentially in the category of milk; yogurt drinks, however, are just a type of beverage and are no longer milk. The nutritional content of the two differs greatly; the nutritional value of a yogurt drink is only about one-third that of yogurt. According to dairy industry regulations, 100 grams of yogurt requires a protein content of ≥2.9 grams, while the protein content of a yogurt drink is only about 1 gram.
Yogurt is a healthy dairy product that people often consume, but if you fall into the trap of drinking yogurt incorrectly, not only will it not have a health-protecting effect, but it can also be detrimental to your health.
I. Yogurt and yogurt drinks are not the same thing
Today, not only is there a dazzling array of yogurt varieties, but yogurt drinks are also emerging one after another. You very well might bring home a "yogurt" that isn't actually yogurt. Yogurt is made from high-quality milk fermented by lactic acid bacteria, and it is essentially in the category of milk; yogurt drinks, however, are just a type of beverage and are no longer milk. The nutritional content of the two differs greatly; the nutritional value of a yogurt drink is only about one-third that of yogurt. According to dairy industry regulations, 100 grams of yogurt requires a protein content of ≥2.9 grams, while the protein content of a yogurt drink is only about 1 gram. Yogurt drinks can be consumed as a refreshing, thirst-quenching beverage; they have some nutritional value while quenching thirst, but they should absolutely not replace milk or yogurt.
II. Yogurt paired with papaya, for weight loss and breast enhancement
Method 1: Yogurt + Condensed Milk. One serving of papaya, 150ml of unsweetened yogurt, mixed with two spoons of condensed milk, then pour in papaya juice. Can be eaten immediately, or frozen for a better texture.
Method 2: Yogurt + Condensed Milk. Before each meal, mix 150ml of yogurt with two spoons of condensed milk and stir well before eating.
Method 3: Yogurt + Condensed Milk for breast massage. When preparing the drink, make a larger batch. Every night after a shower, apply it to your chest and massage clockwise and counterclockwise alternately. For at least 15 minutes, or until the chest feels warm.
III. How much yogurt should you drink daily?
A glass of milk in the morning and a glass of yogurt in the evening is ideal. However, some people love yogurt so much that they drink a lot of it after meals, which can lead to weight gain. This is because yogurt itself contains a certain amount of calories; drinking it after a meal means you are consuming these extra calories, which leads to weight gain. For a healthy person, drinking one or two cups a day, which is about 250-500 grams, is appropriate. It is best to drink it half an hour to an hour after a meal to regulate intestinal flora, which is beneficial to health.
IV. Question: Can yogurt be heated?
Drinking a cold glass of yogurt can be uncomfortable for the stomach. If you want to heat it up, some people say it will destroy the nutrients. In fact, yogurt can be consumed warm. The reason people say yogurt shouldn't be heated is the fear of killing the most valuable lactic acid bacteria in yogurt. Their function is to produce lactic acid, increase the acidity of the intestines, and inhibit the growth of spoilage bacteria and weaken their ability to produce toxins in the intestines. If you only warm the yogurt, it can actually increase the activity of the lactic acid bacteria, making its unique health benefits even greater. Therefore, yogurt can be consumed after being heated. You can place the yogurt, still in its packaging, in warm water at about 45°C to heat it slowly. As it warms, shake the container. Once the outside of the packaging feels warm, it's ready to drink.
V. Yogurt should not be随意 paired
Yogurt goes well with many foods, especially for breakfast with bread and pastries, providing a good mix of textures and rich nutrition. But never eat it with high-fat processed meats like sausages and cured meats. Because processed meats contain added nitrites (nitrites), which can react with amines in yogurt to form nitrosamines, which are carcinogens. Yogurt is also not suitable to be taken with certain medications, such as antibiotics like chloramphenicol and erythromycin, and sulfonamides, as they can kill or destroy the lactic acid bacteria in yogurt. For those who love yogurt, remember that it is very suitable to pair with starchy foods, such as rice, noodles, buns, steamed buns, and bread.
VI. Drinking more yogurt does not necessarily lead to weight loss
Yogurt does have a certain weight-loss effect, mainly because it contains a large amount of active lactic acid bacteria, which can effectively regulate the balance of intestinal flora, promote gastrointestinal motility, and thus relieve constipation. There is a certain relationship between chronic constipation and weight gain. Moreover, yogurt also has a certain satiating effect; drinking a glass when slightly hungry can effectively relieve urgent appetite, thereby reducing the amount of food consumed in the next meal. But don't forget that yogurt itself contains calories, and its calorie content is higher than milk's. If you eat extra on top of your original diet, it will also cause weight gain. The best way is to choose yogurt labeled as "skim" and "low-calorie." Although their taste is not as rich and mellow as full-fat yogurt, they are low in calories and won't cause calories to accumulate quickly in the body and lead to weight gain.
VII. It's best not to use yogurt to stave off hunger
When you are hungry, do you often grab a yogurt and drink it all at once? This can indeed relieve the feeling of hunger, but it's best not to use yogurt to fill up. When the stomach is empty, its acidity is high (pH is 2), and the unique lactic acid bacteria in yogurt are easily killed by stomach acid, greatly weakening its health benefits. It's better to drink it 1-2 hours after a meal! By then, the gastric juice is diluted, and the pH level in the stomach is most suitable for the growth of lactic acid bacteria. Additionally, there are more benefits to drinking yogurt at night. Remember to brush your teeth after drinking yogurt, especially at night, because certain bacterial cultures and acidic substances in yogurt can be damaging to teeth.
VIII. Yogurt is not suitable for everyone
In fact, although yogurt is good, it is not suitable for everyone. Patients with diarrhea or other intestinal diseases should be cautious when drinking yogurt after intestinal damage; babies under 1 year old should also not drink yogurt. Furthermore, diabetics, patients with atherosclerosis, and those with cholecystitis and pancreatitis should avoid full-fat, sugary yogurt, as it can easily worsen their condition. Groups that are suitable to drink more yogurt include: frequent drinkers, frequent smokers, people who often work on computers, patients with chronic constipation, patients taking antibiotics, patients with osteoporosis, and patients with cardiovascular diseases. (Source: Global Times)