When it comes to yogurt, everyone’s impression is that it can increase good bacteria in the body, promote intestinal peristalsis and relieve constipation. In fact, the benefits of yogurt are not only these, it has high nutritional value, which is equivalent to milk, and contains casein and whey protein. For fitness groups, yogurt is also a good source of protein intake. The preparation time of yogurt is very fast. It can be used as a meal of the day (breakfast or afternoon tea) with grains or fruit. Compared with high-calorie food, you may wish to eat yogurt instead, which is nutritious, low-fat and healthy!
Yogurt Basics
Yogurt raw materials are very simple, mainly milk and lactic acid bacteria. After the milk is sterilized at high temperature (about 80 degrees), it is cooled to 43~45 degrees, and then lactic acid bacteria are added, and let stand at a specific temperature to allow lactic acid fermentation. At this time, the pH value of the milk decreases, and the protein is converted from globular to chain. Egg whites produce coagulation, and when the milk coagulates into a solid state, the yogurt is finished.
Yogurt nutritional value
Lactic acid bacteria
Lactic acid bacteria have high decomposition ability, can decompose part of lactose in milk into lactic acid (about 30~40%), milk protein and milk fat are decomposed into small molecular forms, so that the human body can better absorb it and improve the nutritional value. Friends who are intolerant, choosing yogurt can reduce the problem of gastrointestinal discomfort after eating milk. In addition, lactic acid can stimulate intestinal peristalsis, inhibit the proliferation of harmful bacteria in the intestine, maintain the ecological balance between the flora and improve the immune capacity of the human body.
Protein
During the fermentation process, the lactic acid bacteria will decompose the protein in the milk into amino acids with small molecules, which improves the absorption and digestibility of the human body. The protein contained in yogurt is divided into the following two types:
1. Casein
Yogurt is rich in casein (solid portion). The decomposition rate of casein molecules is relatively slow. If you want to supplement protein quickly, it is more effective to take whey protein. However, its slow absorption feature can maintain the amino acid concentration in the body for a long time. Therefore, many experts suggest that yogurt can be eaten before going to bed, and use the sleep time to allow lactic acid bacteria to produce good lactic acid bacteria in the intestines and absorb them stably. Digests protein and aids in muscle repair and synthesis.
2. Whey Protein
The longer the yogurt is fermented, or after being stored in the refrigerator, a layer of light yellow transparent liquid will usually appear on the surface. This is whey protein, and its nutritional value is extremely high. Don’t think that yogurt is broken!
Friends who love fitness must be no stranger to whey protein, yes! It is a nutrient source that can help muscle growth. It contains essential amino acids and branched-chain amino acids for the human body. It absorbs quickly and can promote muscle growth!
Other nutrition
Yogurt contains all the nutrients of milk, in addition to protein, there are vitamins A, B1, B2, B12, and minerals calcium, phosphorus, potassium, magnesium and so on. Among them, lactic acid bacteria and calcium combine calcium lactate, and casein is broken down into phosphorus, both of which can make the small intestine absorb more calcium.
If you are afraid that eating yogurt alone is too sour, you can add fruits (berries, apples, kiwifruit, bananas, etc. are suitable), jams, cereals, etc. to enjoy them together. It can also increase dietary fiber and make it nutritious and healthy. (The dietary fiber of yogurt is 0)
Daily yogurt intake
According to the recommendation of a nutritionist, yogurt belongs to the milk category, and it is recommended to take 1-2 servings a day, and each serving is about 200C.C.
Yogurt also contains calories and fat, it is not healthy to eat more!
Limits and time for eating yogurt
1. Lactic acid bacteria cannot stay in the intestine for a long time, and will be excreted with the body’s digestion. It is recommended that daily intake is better to maintain the balance of intestinal bacteria and maintain intestinal health.
2. The PH value of the stomach is low and the acidity is high when the stomach is fasting. The lactic acid bacteria in yogurt are easily destroyed by strong acid, so it is recommended to eat yogurt after eating something. After a meal, the acidity of the stomach is low, so that lactic acid bacteria can safely pass through the stomach and reach the intestines.
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