Yogurt is a common dairy product made of bacterial fermentation.Bacteria used to make yogurt are called "yogurt bacteria", lactose fermentation, natural sugar in milk.This process produces lactic acid, a substance that causes milk protein to freeze, giving yogurt flavor and unique texture.Yogurt can be made from all kinds of milk.
So the question is whether people often eat yogurt is healthier than people who do not eat?The answer seemed to be "clear" but scientific studies could show you another result.
In fact, indeed eating yogurt often brings more benefits to human health, including:
1. Regularly eating yogurt helps improve intestinal bacteria
A 2007 study published in the British Journal showed a significant difference in the intestinal bacteria of participants who regularly drink yogurt and those who do not drink.At least one cup of yogurt daily is beneficial for the balance of human tract flora and improves metabolism.
Specifically, in people who regularly drink yogurt (200g/day), the intestinal bacteria system is more diverse, the content of beneficial bacteria such as Lactobacillus Bulgaricus and Bifidobacteria is also richer.It can play a role in improving the imbalance of intestinal flora, promoting digestion and even enhancing the host's immunity.
In short, long -term yogurt consumption can improve human intestinal bacteria in the direction of "good" - more beneficial bacteria and fewer pathogenic bacteria, thereby achieving a healthy balance..
2. Regularly eating yogurt can improve fatty liver disease
A study published in Nature magazine (USA) in 2022 revealed the great health benefits of yogurt: 2 pieces of yogurt (about 225-250g) per day can improve balance effectiveness.Helicodes in the blood sugar of an individual, thereby reducing the risk of hyperglycemia caused by an insulin -resistant diet and fatty liver.
3. Regularly eating yogurt reduces the risk of bowel cancer
A study published in GUT magazine (USA) in 2019 showed that men who drink two or more yogurt or more can help reduce the likelihood of increasing abnormal intestinal tumors, one injury.Precision cancer.Especially for gland tumors that can cause high cancer and colon cancer (compared to rectal cancer), the relationship between eating yogurt and lower risk is even clearer.
4. Regularly drink yogurt to fight inflammation and lose weight
A study published in the Journal of Nutrition (USA) in 2023 showed that yogurt could reduce insulin resistance in obese people by reducing metabolic and inflammatory intracellular poisoning.In other words, yogurt can improve human metabolism and immunity.
5. Drink yogurt regularly well for the skin
Drinking yogurt can also help recover after some skin problems such as allergies and itching.This is because when the number of probiotics in the body decreases and the number of harmful bacteria increases, they will secrete toxins, leading to problems such as bowel leaks.Sometimes they can move to blood and other organs through damaged mucous membranes, causing skin disease (eczema, urticaria, psoriasis ...).
6. Drinking yogurt regularly to regulate the mood
A study published in the journal of brain behavior and immunity (USA) in 2023 explained the relationship between lactic acid bacteria and emotional changes (anxiety, depression...) When the environment is stressed.Studies have found that lactic acid bacteria themselves have the ability to regulate mood and fight stress and anxiety from the environment through ifnγ (a melted dimerized cytokine).Yogurt and different fermented foods are rich in lactic acid bacteria.
This key point here!
However, these benefits only come to people who regularly eat yogurt if they know how to consume it properly.Here are things you need to keep in mind to eat yogurt properly, beneficial to health.
- It is best to choose pure yogurt
Fruit yogurt, some people like to drink because of its delicious taste.However, many fruit yogurt does not contain real fruit but jam, and the nutritional value of the additional fruit pieces is very small, inferior to fresh fruits.The protein content of this flavored fermented milk is generally lower than the whole yogurt, so the nutritional value is also lower than the whole yogurt.
- Do not drink more than 3 cups of yogurt a day
A 180g pure yogurt box contains about 144 kcal energy.This is equivalent to energy consumption when performing push -up movements for 18 minutes.Therefore, it is impossible to underestimate the energy that yogurt brings.Drinking too much easily leads to excessive energy intake.
If you want to use yogurt to supplement nutrients such as protein, calcium, you should drink 2-3 cups or a bag of yogurt (250ml-300ml) daily is appropriate.
- Do not drink yogurt too cold
When drinking yogurt, you should pay attention to the temperature and not to be too cold, especially for people who have sensitive digestive tract problems, you can refer to the following eating methods: to stay at room temperatureFor a while, or use your hands to gently warm before drinking or sucking in your mouth for a while before swallowing.
- Drink yogurt after meals for an hour
Drinking yogurt after meals from 30 minutes to two hours will work best.At this time, the stomach acid is diluted, the pH increases and the concentration of stomach acid decreases, can better absorb the nutrients in yogurt and let it be digested and absorbed slowly in the stomach..
- Gargle immediately after drinking yogurt
Yogurt is often sticky and easy to stick to the tooth surface.If you do not pay attention to mouth hygiene after drinking yogurt, plaque and tooth decay can be easily formed.Therefore, you must rinse your mouth or brush your teeth after drinking.Also, try to use a straw to pump yogurt to reduce the risk of exposure to your teeth.
- Do not store yogurt for too long
If yogurt is not preserved properly, the number of surviving bacteria will decrease when you drink.Therefore, you should drink yogurt immediately after buying and not for too long.
- 2 groups of people should not drink yogurt
Yogurt is rich in nutrients and is a good choice for people who are allergic to milk (lactose intolerance).However, it should be noted that these two subjects should not drink yogurt.
Babies under 1 year of age: The baby's gastrointestinal tract has not been fully developed, the gastrointestinal bacteria are also developing and changing, drinking yogurt will cause fragile digestive tract mucosa, affecting too muchThe digestion and absorption, easily causing ecological imbalance of the bacteria.
Patients with stomach disease: People with gastrointestinal diseases should not drink yogurt, especially when hungry.Drinking an empty stomach will increase the irritation in the digestive tract.In addition, people with high blood fat and metabolic syndrome are encouraged to choose skim yogurt.
Source and photo: Sohu, Healthline