Yogurt – how is it useful, which one is better to choose and how to eat it correctly

Yogurt – how is it useful, which one is better to choose and how to eat it correctly

Can this milk product really improve our health?

Surely the most common fermented milk product in Europe is yogurt. How it is useful and whether it can cause damage to the body - let's figure it out together.

How is yogurt made and what is it like?

It is believed that yogurt was made back in the era of Old Rome. In order to create a traditional variety, you need milk and a starter culture that contains thermophilic streptococcus and Bulgarian lactic acid bacillus.

At the moment, this product is widely distributed, and the requirements for its production and composition may vary in each country. Thus, the usual Bulgarian variety has a strictly observed recipe that prohibits the use of pectin, milk powder and other ingredients officially permitted in almost all other countries.

Among the abundance of yoghurts, the following types stand out:

• natural - really made only from milk and sourdough;
• fruit - with the addition of berries, fruits or syrups based on them;
• flavored - with the introduction of artificial flavors and sweeteners.

The most common are the so-called “non-living” varieties. They are subjected to thermal action and preservation, which allows them to be stored for several weeks or even months - this is comfortable and profitable for both producers and buyers. But their usefulness, unfortunately, cannot be compared with “{live}” products. In the production of the latter, only live bacteria are used, there are no preservatives in them, and the shelf life is only a few days.

Composition and calorie content

The calorie content of a store-bought product varies, depending on the fat content of the milk and flavoring additives, but usually we are talking about 60-70 kcal per 100 ml.

The energy value of homemade milk, made from fresh, full-fat milk, will be higher – 150-200 kcal.

Natural yogurt contains:

• vitamins (a group of low molecular weight organic compounds of relatively simple structure and varied chemical nature) A, C;
• vitamins (a group of low molecular weight organic compounds of relatively simple structure and diverse chemical nature) of group B;
• amino acids;
• potassium;
• calcium;
• magnesium;
• phosphorus;
• iron;
• lactic acid.

Useful Features

It is logical that the rich composition of yogurt helps our body:

• do the work of the gastrointestinal tract;
• remove toxins (Ancient Greek toxin (toxikos) - poisonous - poison of biological origin) and waste;
• do not allow harmful microbes to multiply in the stomach;
• increase immunity;
• balance the digestive microflora.

Constant consumption of lactic acid product lowers the amount of cholesterol (Insoluble in water, soluble in fats and organic solvents.) , improves brain function, increases concentration and visual perception.

Don't limit yourself to just yogurt, because milk is used to make such healthy sweets as drink, fermented baked milk and yogurt.

What are the benefits of thermostatic yogurt?

The thermostatic method of producing fermented milk products assumes that the starter is added to the milk base, already packaged in separate jars. This process requires more time and precious equipment, but the product you buy comes out thickest and richest.

The thermostatic method is contrasted with the tank method: the yogurt mass is prepared in huge containers and poured into individual packaging only after fermentation is complete. In order for the product to fill the cups moderately, it is mixed well - this explains the most watery mixture.

What are the benefits of Greek yogurt?

If you like sour milk, you will like this delicacy.

It has a thick texture because the whey is filtered out during production. This product is somewhat reminiscent of sour cream, but surpasses it in usefulness.

It does not have a lot of fat, but a lot of protein: up to 8 g per 100 g, as opposed to 4 g in a regular product.

It is excellent for normalizing the microflora of the irritated intestinal tract. It can be used for diabetes, because the amount of sugar in it is also small.

How to choose

To purchase the fermented milk product you really need, follow these tips.

• Check the production date - try to take yoghurts that were made very recently, and do not take those with an expiration date in a day or two.
• The high-quality drink is made from natural, not powdered milk; it does not contain dyes, flavors or thickeners.

Remember: starch and gelatin, which make yogurt thicker, will not cause any particular harm to your health, but you should not expect any benefits from them. This also applies to milk powder, used by even the most respected global brands. It's not unsafe, but it doesn't compare to the real countryside.

• The trade name will also give a hint as to the nature of the sweetness: if the package says not “yogurt”, but “milk drink” or “yogurt product”, then it may be worth looking for the most natural options.

Fundamentally! After purchasing, yogurt should be stored in the refrigerator. The shelf life of an already opened package does not exceed a couple of days.

Usefulness for adults

High-quality yogurt is good for both guys and ladies. Its main value is to improve digestion and, if necessary, solve problems with constipation.

It is an integral part of any diet (Diet is a set of rules for human consumption of food) . This fermented milk product relieves heaviness in the tummy, speeds up metabolism, and is suitable for a healthy snack or light dinner. Even in a drink with high fat content there are few calories, but it allows you to cope with the feeling of hunger and provides energy.

Ladies who often consume natural yogurt and other high-quality dairy products with a high content of calcium and phosphorus note strengthened nails and improved hair condition.

The protein found in this delicacy allows those who often visit the gym to quickly build muscle mass.

Useful for children

Typically, yogurt is introduced into a child's diet after the baby turns one year old. At this age, the body simply digests fermented milk products. But I still advise starting complementary feeding with this delicacy under the supervision of a pediatrician, because the baby may be allergic to lactose.

The most useful, natural delicacy will strengthen bone tissue (a medical system of cells and intercellular substances united by a common origin, structure and functions) , allow the young body to grow better, and also increase immunity and protect against seasonal colds and viruses that children encounter in the summer. playgrounds and kindergarten.

When is the best time to eat

You can eat yogurt at any time of the day. For me, this is an indispensable part of breakfast, because a light treat speeds up digestion, relieves hunger and gives you energy in the morning.

It can also be used for a snack - it will bring you more benefits than cookies or chocolates.

Drinking yogurt at night (that is, in the dark) instead of dinner is suitable for those actively losing weight or after a very heavy lunch.

Application in home cosmetology

Yogurts are used quite often in folk beauty recipes, because they are so easy to acquire. But to create effective skin care products, you need to take a natural fatty product without any flavoring additives.

Mask for problem skin

The lactic acid contained in the product helps get rid of almost all the imperfections of oily skin. It is not without reason that this ingredient is widely used in industrial cosmetology.

For a homemade mask you will need:

• 2-3 tablespoons of natural yogurt;
• 1 tablespoon of mashed fresh cucumber;
• 1 yolk.

Mix all the ingredients well and apply sparingly on your face. Keep it on for 20 minutes, then rinse with warm water and wipe the skin with a mild toner.

How to create houses

After I began to more carefully read the ingredients of store-bought yoghurts, it became clear that it was time to create this delicacy myself. This is the only way to be sure that the base will be natural, high-quality milk, and that there will be no unnecessary flavorings or sweeteners in the packaging.

Natural fruity

• cow's or goat's milk;
• sourdough (you can use ready-made sour cream or use natural sour cream);
• your favorite fruits or berries.

Watch the video tutorial at the link:

1. Bring the milk to a boil, and then cool to 40 degrees.
2. Then add the starter, stir well, close the container tightly and place in a warm space for 6 hours.
3. Finely chop berries or fruits into the prepared yogurt.

In a slow cooker

It's even easier to create yogurt in a slow cooker.

1. Boil the milk, then cool it to 40 degrees.
2. Add starter or natural yogurt to it (at the rate of 3 tablespoons per 1 liter of milk) and stir thoroughly.
3. Pour the resulting mixture into special cups made of heat-resistant material.
4. Place the containers in the multicooker on the “Yogurt” mode.

Depending on the model, it may be useful to select the “Heating” mode to 40 degrees and add water to the multicooker.

It usually takes 6-7 hours to produce the product.

The popularity of yogurt is also explained by the fact that it actually has no contraindications. It should be avoided by people with lactose allergies, but you can find this delicacy in stores without milk sugar.

If you have gastritis and pancreatitis, give preference to low-fat varieties and be sure to consult your doctor.

Remember that yogurt owes its healing glory to its natural form, and store-bought products with a shelf life of several months will not be of much use.

Conclusion

So we have seen the benefits and harms of yogurt for the human body. I concluded that I would try to take this product from the hypermarket less often and learn how to make it myself.

What do you say? Is it possible to find really good yogurt in the store?

Yogurt - composition, calorie content and beneficial characteristics

Yogurt is a tasty and necessary fermented milk product, which is made on the basis of milk and sourdough. Systematic consumption of the drink helps normalize the functioning of the gastrointestinal tract (the gastrointestinal tract is the digestive system of the organs of real multicellular animals, designed for processing and extracting nutrients from food) , strengthening the immune system and improving overall well-being. Homemade yogurt is a 100% natural product. It promotes weight loss, restores digestion, and improves skin condition. Yogurt contains a huge amount of minerals, active {living} microbes, vitamins and fatty acids necessary for the body's real functioning.

Composition and calorie content of yogurt

The chemical composition of yogurt is similar to a drink and has a similar effect on the human body. The calorie content of the homemade product is low and amounts to 66.8 kcal per 100 g. The energy value of purchased natural yogurt (1.5% fat content) is equal to 57.1 kcal, Greek - 76.1 kcal per 100 g.

Nutritional value of yogurt per 100 g:

The ratio of BJU of a natural product is 1/0.4/1.4, Greek – 1/0.5/0.3, homemade – 1.1/0.5/0.3 per 100 grams, respectively.

Any kind of drinking yogurt is suitable for dietary nutrition (thermostatic, natural, pasteurized, lactose-free, etc.), but the presence of sugar and other food additives does not make the products equally healthy and effective, therefore for weight loss it is recommended to give preference specifically to homemade, snow-white, cooked DIY yogurt.

The chemical composition of fermented milk product per 100 g is presented in table form:

In addition, yogurt contains lactose in the amount of 3.5 g, glucose - 0.03 g, disaccharides - 3.5 g per 100 g, as well as essential and essential amino acids and poly- and monounsaturated fatty acids, such as omega- 3 and omega-6.

Benefits for the body

Homemade yogurt, prepared without the addition of food colors, flavors and sugar, is beneficial for the human body. The health benefits of homemade “live” fermented milk product are reflected in the following way:

1. The bone skeleton, tooth enamel and nails are strengthened.
2. Systematic consumption of yogurt has a general strengthening effect on the body.
3. The functioning of the immune system is improved due to the microflora included in the product. In addition, yogurt can be drunk to prevent viral and colds.
4. The functioning of the digestive system and intestinal tract is normalized and improved. Metabolism is restored, bloating is reduced, and colitis is prevented.
5. Constant consumption of the drink serves to prevent the development of cancer of the colon and small intestine.
6. The number of harmful microbes that lead to the appearance of plaque on the mucous membrane is minimized, which is why women are recommended to drink yogurt to prevent and treat thrush.
7. The amount of “disgusting” cholesterol (Insoluble in water, soluble in fats and organic solvents.) in the blood (internal environment of the human and animal body) is minimized and the content of useful cholesterol increases. To do this, you need to drink 100 g of homemade natural yogurt once a day.
8. The body gets rid of pathogenic microbes.
9. The functioning of the cardiovascular system improves.
10. Nerves are strengthened, mood improves and the risk of depression is prevented.
11. Hormonal levels in men and women are normalized, and brain function improves.

The product contains easily digestible protein, which athletes need for proper muscle growth. Yogurt is used to prevent enteritis, osteoporosis, thyroid diseases and dysbacteriosis.

A natural drinking fermented milk product, like a Greek one, has beneficial qualities similar to an ordinary drink, but only store-bought yogurt contains sugar and may contain various additives (fruits, berries, dyes, sweeteners, etc.). Store-bought drinks are useful for the functioning of the intestinal tract, but to a lesser extent than homemade ones.

Goat yogurt has similar beneficial qualities and is suitable for people with allergies to cow's milk. The goat milk product is actually one hundred percent absorbed by the body.

Note: Soy yogurt is suitable for people with lactose intolerance. The benefit of the product lies in the normalization of the gastrointestinal tract (the gastrointestinal tract is the digestive system of the organs of real multicellular animals, designed for processing and extracting nutrients from food) , but the composition contains sugar, stabilizers and acidity regulators, so you should not abuse the drink.

There is no need to drink yogurt on an empty stomach instead of breakfast, because the body does not need additional microbes in the morning, and therefore there will be no expected benefits from the product. It is useful to consume fermented milk product at night (that is, in the dark) , because it will significantly reduce the load on the digestive system and relieve heaviness in the stomach the next day.

Yogurt as a means to lose weight

To get rid of extra pounds, it is recommended to consume homemade natural yogurt once a day, but not more than 300 g per day. To lose weight, it is better to drink the drink both at night (that is, in the dark) before going to bed, and during the day along with other products.

You can create fasting days on fermented milk products, but even with all this, you don’t need to traumatize the body with a hunger strike. The main thing is to exclude fried, flour, fatty and sweet foods from your diet. For breakfast, in addition to yogurt, you are allowed to eat fruit, whole grain bread, and drink green tea. For lunch - a vegetable salad (with a light dressing of olive oil and lemon juice or specifically yogurt). For dinner - fruits, berries, greens, bread.

A fasting day will cleanse the intestinal tract and unload the stomach. (Ancient Greek toxin (toxikos) - poisonous - poison of biological origin) from the body , bloating and heaviness in the stomach will disappear.

During the fasting day, the total amount of fermented milk product consumed should not exceed 500 g.

To achieve better results in losing weight, it is recommended to replace one meal with yogurt at least once a day.

The fermented milk product is mixed:

• with buckwheat porridge;
• bran;
• oatmeal;
• fruits and berries;
• cottage cheese;
• flax seeds.

After 2 weeks of following the new diet, the weight will move forward and the volume around the waist will go away. In order for the weight loss effect to be stronger, you need to adhere to the following rules: you are not allowed to eat at least 3 hours before bedtime, drink 2 liters of water a day, and also increase physical activity.

Harm and contraindications for use

At first, yogurt can be harmful to human health in case of lactose intolerance or an allergic reaction to the product. There are a number of contraindications to consuming fermented milk products, specifically:

• chronic bloating;
• stomach upset;
• ulcer;
• diseases of the duodenum;
• gastritis;
• age up to 1 year.

The longer the shelf life of yogurt, the less necessary components it contains and the more flavors and various food additives that help the product not to sour. In addition, the fruits that are included in purchased yoghurts do not carry the necessary parameters and in most cases cannot be called natural products.

Bifidobacteria - the most valuable component in the product, disappear after a certain number of days of storing yogurt, as it should, after the designated time there is nothing useful left in the fermented milk product.

In addition, store-bought yogurts contain a huge amount of sugar, which destroys tooth enamel, irritates the mucous membranes and does not promote weight loss.

© Boyarkina Marina — stock.adobe.com

Results

Yogurt is a low-calorie product that improves the functioning of the intestinal tract, releases the body from toxins and waste, removes heaviness in the stomach and improves mood. The fermented milk product helps girls and women lose weight and saturates the body with useful substances.

Athletes include yogurt in their diet because of the presence of easily digestible protein, which is necessary to maintain muscle tone. Drinking homemade homemade yogurt is more beneficial. Natural and Greek yogurts are more like a drink, but with added sugar and flavorings.

yogurt

Yogurt is a fermented milk product made by fermenting milk with the consistency of cultures of lactic acid microbes Lactobacillus bulgaricus and Streptococcus thermophilus. In mass production of different countries, standards for yogurt production vary. In some countries it is permissible to add stabilizers and preservatives, in others it is not. To improve the taste, food additives and flavorings are added.

Story

Yogurt was first made more than 10 centuries ago. There is mention of this product in historical information about the Scythians, old Thracians, Bulgars, and Indians. Bulgaria is considered the birthplace of yogurt, where the highest standards are still observed in the production of this product. Yogurt came to Europe from Turkey. When Louis XI fell ill with a tummy problem, a Constantinople doctor brought him Balkan yogurt, which helped the king recover. The grateful ruler spread information about this unusual product.

Useful Features

Thanks to its high protein content and low fat content, yogurt replenishes the body with the necessary “building material” for growth and proper functioning. Yogurt contains vitamins (a group of low-molecular organic compounds of relatively simple structure and varied chemical nature) of group B, vitamin D (a low-molecular organic compound of relatively simple structure, necessary for all living things) , calcium, magnesium and phosphorus. Frequent use of this product improves digestion and helps strengthen the immune system.

Application

• In cooking it is used as a separate dish, as a base for sauces and gravies, and as an additive to confectionery products.
• In cosmetology, yogurt is a product that perfectly moisturizes, softens and nourishes the skin. It is also used to make masks for weakened hair.

The more thickeners, dyes, flavors and preservatives a yogurt contains, the less natural it is considered. Yogurt made from sheep's and cow's milk is considered the most delicious and healthy. Usually yogurt is included in the diet for breakfast. Fruits are added to it, combined with cereals, granola and nuts. Low-fat products are in demand; there is also frozen yogurt as a candidate for the richest ice cream. Doctors advise taking yogurt in capsules to restore flora in the intestinal tract after taking medications. Because lactic acid bacteria produce lactic acid and lactocins, yogurt prevents the proliferation of pathogenic digestive microbes.

Calorie content of yogurt

Calorie content: 57 kcal.

Energy value of Yogurt (ratio of proteins, fats, carbohydrates):

Energy ratio (b|w|y): 29%|24%|41%

How yoghurt products were created and improved

Most of the fermented milk products have a colossal thousand-year history, since the population of the earth began to consume milk a long time before the first civilizations began to be created. As for yogurt, according to some sources, it arose about 7-8 thousand years ago, although its modern popularization is much more enthusiastic.

The history of the appearance of yogurt has a lot of variations and guesses, although there is still no exact evidence of where exactly it first appeared in its classical form. As for modern times, it is now one of the most popular and necessary milk products, the popularity of which has grown repeatedly over the past century.

Almost all of this is facilitated by the modern generation of millennials, who give preference to healthy and healthy food products, which at the same time have sufficient nutritional value and the least harmful effect on the body. If we believe the forecasts of analysts, then in the near future the turnover of the yoghurt market could reach 125 billion dollars - this is a huge figure for a single food product, even taking into account its various types and form factors.

It is also striking that this product is positioned in different countries somewhat differently, depending on the realities of its motivated audience and possible buyers:

• USA (United States of America - a state in North America) . In America, there is a very big problem with the obesity of the population, therefore certain types of yoghurts are recommended there as a dietary food, which has excellent taste, variety, and also serves as a good way to quickly snack on the go. For a huge number of the population, the latter plays a decisive role when choosing this natural light product as a quick “snack”.
• Europe. Among European buyers, yogurt is in high demand due to the fact that it serves as a good dessert, and in some cases even a complete light dish that is really good for health. With all this, the trend of using it as a quick breakfast can also be observed in the Ancient World. This first indicates its versatility and ability to satisfy most of the “nutritional” needs of modern man.

Analysts also imply that in the very near future yogurt will become one of the most important and popular food products around the world.

An excursion into ancient history

Most scientists agree that yogurt originated in its original form in Central Asia approximately in the 5th century BC. The fermentation process itself is one of the most common and common methods of extending the shelf life of milk, and it was it that formed the basis for the creation of a typical analogue of modern yogurt.

If you are wondering where yogurt came from, then the more likely option is associated with Anatolian goat herders. They were the first to try to thicken milk by keeping it in the sun for a long time and then transporting it in special wineskins made from animal stomachs. It is difficult to call such a product a complete yogurt, since in a number of characteristics it differed significantly from its modern analogues.

The product most similar in its structure, method of creation and taste still supposedly originated in the same region, although due to other reasons. This was first combined with the method of storage in sheepskin bags, in which, due to the very warm atmospheric climate, bacteria grew and a fermentation process, most commonly known as fermentation, took place.

It is impossible to say with complete certainty in which country yogurt first originated, but its name is closely associated specifically with Turkey. This is justified by the fact that the modern name is very etymologically consonant with the Turkish word, which in translation means “curdled,” implying specifically milk. It is striking that the first written mention of this product dates back to the first century BC, and it specifically mentioned barbarian wandering peoples who, using this method, could extend the shelf life of milk.

History of the last centuries

If we talk about Europe, then yogurt in its own relatively modern form appeared only in 1542. It is striking that this was facilitated by the then ruler of France, who, with the help of an outlandish product, was able to cure a stomach disorder. The history of the creation of yogurt in European realities dates back specifically from now on, since its form and method of consumption have changed a huge number of times from that moment to the present day.

The next fundamental step in the popularization of this fermented milk product was in 1919, when it began to be produced from the assembly line for the first time. This project was carried out by the world-famous company Danone. The creation itself was based in Barcelona in Spain and from there it spread evenly throughout the world.

Fascinating fact: the newest product appeared on the South American market only in the run-up to 1940, and in the form of pills. They were used for the prevention and treatment of gastrointestinal disorders.

It must be emphasized that initially the creation of yogurt in the USA (the United States of America is a state in North America) began with one small factory, which was organized in 1940 by a pioneer in this industry - the same company Danone. Almost everyone is also interested in the question of when yogurt with different fruit flavors appeared. History speaks of 3 such dates - 1937, 1947 and 1963, since it was during these periods that manufacturers began experimenting with adding natural flavoring fillers to fermented milk products.

Varieties of yoghurts

For almost all historians, the question of the real homeland of yogurt remains quite difficult, since even today on store shelves there are its varieties made on the basis of those original recipes that have been found in different parts of the globe for millennia. That is why a modern client can choose from the following varieties of a popular product:

• yogurt and ayran from Turkey;
• mezzorada from Sicily;
• Zabadi, originally from Egypt;
• sheep's Greek yogurt;
• Balkan yaurt;
• Japanese Yakurutu.

In fact, the list can be continued indefinitely, but even this small list is enough to understand how extensive the geography of the origin of yogurt is.

If we approach the issue of systematizing yoghurts from the most scientific point of view, then they are conditionally divided into two main classes - bio- and probiotic. In the first case, bacteria are used that are absent in the human body, but at the same time are capable of creating “friendly” microflora in the gastrointestinal tract (the gastrointestinal tract is the digestive system of the organs of real multicellular animals, designed for processing and extracting nutrients from food) . With all this, the 2nd option is considered the most useful due to the larger number of microbes that exist in the intestinal tract, and the taste properties of such yoghurts are even higher.

If this gradation does not seem completely real, then there is also a more comprehensive one, intertwined with different qualities of the popular fermented milk product:

• By fat content. Regular with a fat content of about 3%, low fat and one hundred percent fat-free.
• In its own form. Solid, semi-solid and liquid-like, which are also called drinking.
• Taste. Traditional and flavored. The extreme ones can be supplemented with natural ingredients or flavors, including chocolate, fruit, etc.
• Yoghurt-like products. These include pasteurized and ultra-pasteurized yogurts, frozen, dry and even herbal counterparts.

When taking into account where a particular type of yogurt originated, there is also a regional systematization. Among the more recognizable and favorite types are Greek, Balkan, European and French yoghurts. The latter is distinguished separately from the euro due to the fact that the history of the formation of this food product throughout the entire region of modern Europe and even the USA (the United States of America is a state in North America) .

Looking to the future

At the present stage, yogurt remains one of the most popular and necessary food products, which is in extreme demand among a wide variety of categories of buyers. This is justified by a number of circumstances:

• good taste;
• beneficial effect on the body;
• a wide range of;
• public availability.

Any of these reasons plays a truly important role, since it allows you to unite around you a community that has very different preferences. Yogurts are also a good candidate for fast food, since they can literally be consumed on the go, but at the same time their usefulness for the human body is even higher.

Even more interesting is the fact that despite virtually the same form and content, yoghurts have become widespread not only on store shelves, but also in rather harsh cafes and restaurants. They make good desserts and even real breakfasts if you add a savory and nutritious filler to the fermented milk contents. Almost any food product can be used as it, be it chocolate, biscuit, natural fruits and berries, or anything else.

Thanks to such abundance, yoghurts have truly impressive prospects for popularization, since a tasty and at the same time healthy delicacy is simply doomed to unquestioned success all over the world.