Yogurt is one of the most popular dairy products. It is rich in protein and calcium and is very nutritious. Drinking it regularly is good for your health. Many people usually eat it as breakfast or snack.
Recently, there is even a saying on the Internet that "yogurt is the king of anti-cancer, if you want to prevent cancer, you must drink more yogurt", is it true?
In one study, researchers analyzed data from 10 prospective cohort studies involving 1.44 million people in the United States, Asia, and Europe and found that those who drank the most yogurt (3 ounces/day for men and 4 ounces/day for women) had The risk of lung cancer was reduced by 19%.
At the same time, people whose diets had the most fiber had a 17 percent lower risk of developing lung cancer. Additionally, people who ate both yogurt and fiber had a 33 percent lower risk of lung cancer.
However, since it is difficult to exclude all disease-related influencing factors, this conclusion is not very rigorous. In addition, different researchers inevitably have different interpretations of the same data. An article on lung cancer research, the conclusion is directly enlarged to prevent all cancers, which is really biased.
The main raw material of yogurt is milk. During the production process, the milk will be sterilized first, then cooled and then added with lactic acid bacteria for fermentation.
Fermented yogurt not only retains the high-quality protein and calcium originally contained in milk, but also becomes easier to be absorbed by the body. It can also promote gastrointestinal digestion and help improve indigestion.
01) The benefits of drinking yogurt
• Supplement with multivitamins
Yogurt fermented from milk not only retains the nutrients of milk itself, but also produces a variety of vitamins necessary to maintain human health, such as vitamin A, B vitamins and vitamin C.
• Alleviates lactose intolerance
The main sugar of milk is lactose, and people with lactose intolerance will experience nausea, belching, bloating, abdominal pain or diarrhea after drinking milk because they do not have enough lactase to break down lactose.
The lactose content of yogurt is much less than that of milk, because most of the lactose will be decomposed by lactic acid bacteria in yogurt. Therefore, people who are lactose intolerant can try drinking yogurt.
• Improves calcium and phosphorus absorption
Yogurt is rich in calcium and phosphorus. Drinking a cup of yogurt every day can meet 49% of the daily calcium and 28% of phosphorus. In addition, fermented yogurt can also increase the absorption and utilization of calcium and phosphorus by the human body many times.
Therefore, people who need calcium and phosphorus supplements, such as pregnant women and children, are very suitable for drinking yogurt. However, it should be noted that not everyone can drink yogurt.
For example, people with stomach diseases such as gastritis and gastric ulcer, or people who have just completed gastrointestinal surgery should not drink yogurt, because yogurt with higher acidity may aggravate their original gastrointestinal discomfort. In addition, people who are weak and cold and infants under 1 year old are not suitable for drinking yogurt.
02) There are many benefits to drinking yogurt, but is it really yogurt you bought?
There are many types of yogurt on the market, but not all of them are "real yogurt" that are good for your health. If the word "flavor" is on the package of yogurt, it is.
Many other ingredients are usually added to flavored yogurt, such as sugar, fruits and vegetables, grains and various additives. Although the taste and texture will really get better, the sugar and fat content will be much higher, and the nutritional value will also become lower.
03) What are the key points for identifying true and false yogurt? Mainly look at these 4 points:
01. Milk content
When buying yogurt, first look at its milk content. The higher the milk content of yogurt, the higher the taste and nutritional value.
In addition, the raw materials of yogurt can be divided into two types, one is raw cow's milk or raw goat's milk, which refers to fresh milk or goat's milk that has not been processed.
The other is reconstituted milk, which is made from concentrated milk or milk powder mixed with water. In general, raw cow's or goat's milk has a higher milk content than reconstituted milk.
02. Sugar content
If you want to know the sugar content of yogurt, you can see whether there is white sugar in the ingredient list and the carbohydrate content in the nutrition list. When buying yogurt, it is recommended to choose carbohydrate content within 12 grams per 100 grams, and sugar-free yogurt is even better.
Because too much sugar means high calories, if you eat yogurt with high sugar content for a long time, it is easy to make the energy intake exceed the standard, which will increase the risk of obesity and various chronic diseases. And if children often drink yogurt with high sugar content, they are more prone to dental diseases such as dental caries.
Try to avoid flavored yogurts, which are usually high in sugar. If you want to enhance the flavor and texture of yogurt, you can add some fruit or nuts to plain yogurt, which will make it healthier to eat.
03. Fat content
National standards have strict requirements on the fat content of yogurt, among which the fat content of full-fat yogurt cannot be lower than 3.1%, and the fat content of flavored yogurt cannot be lower than 2.5%.
If you need to lose weight, you can choose low-fat yogurt. However, it is not recommended to drink low-fat or non-fat yogurt for infants and young children under 2 years old, because they are developing, have greater energy needs, and need to consume more fat.
04. Shelf life
Low-temperature yogurt that needs to be stored in the refrigerator has a relatively short shelf life, about 21 days. The room temperature yogurt that can be stored at room temperature usually has a shelf life of up to 3-6 months. When buying yogurt, be sure to check the shelf life clearly, and try to choose the freshest date.
Although it is not the "king of anti-cancer", yogurt is indeed a healthy food that is beneficial to the body. It can not only strengthen nutritional supplements, but also benefit intestinal health, enhance immunity and lose weight. Of course, remember to try your best Choose to drink "real yogurt".
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