The benefits of yogurt consumption

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The benefits of yogurt consumption

Yogurt is rich in nutrients such as protein, B vitamins and is often fortified with vitamin D. It is an excellent source of calcium, more so than cow’s milk. It also contains potassium, riboflavin, vitamin B12 and phosphorus. Yogurt is a source of strength, thanks to the protein and calcium it contains. Of course, the dairy machinery used in the yogurt production must follow certain rules and specifications in order to be safe.

These ingredients help in the proper construction and strengthening of our muscles and bones. In addition, it strengthens the body’s immune system and intestinal flora by acting against the harmful bacteria that threaten our intestinal system, improves its motility and removes toxins that threaten its proper functioning.

Yogurt is one of the healthiest foods. The nutritional value of a serving of low-fat yogurt (230 gr) is the following. It has 143 calories, 2 g saturated fats, 12 g of protein 16 g of carbohydrates, 16 g of sugar. This amount covers 40% of your daily needs for calcium and 11% of your needs for potassium. If 16 grams of sugar seems like a lot to you, all yogurts have sugars, which are in balance with protein, calcium and potassium.

However, you should avoid yogurts with flavors and artificial aromas, which often contain added sugars and sweeteners that increase the total of carbohydrates and sugar. The advantages of Greek yogurt are that it contains more protein and has fewer carbohydrates. Whether you choose a simple, famous Greek yogurt, a fortified or a low fat one, yogurt is a snack rich in nutrients that will give you a generous amount of calcium and protein, along with vitamins and minerals including potassium, phosphorus and magnesium.

What is yogurt and how is it made?

Yogurt is the dairy product that comes from the coagulation of raw milk and is produced by lactic fermentation of it with lactic acid bacteria (Lactobacillus bulgaricus and Streptococcus thermophilus). L. bulgaricus gives yogurt its sour taste and S.thermophilus its characteristic smell. These microorganisms must be abundant and alive in the final product t, because their action give yogurt its beneficial properties.

Firstly, the milk is heated to 85 ° – 95 ° C for up to 5 minutes then cooled to 35 ° – 40 ° C, the dough is added in a ratio of 2% and in a ratio of microorganisms 1/1, then placed in cups and incubated at 41 ° -43 ° C for 2-3 hours at which time the milk coagulates and turns into yogurt. That is the process of the yogurt production.

Yogurt is preserved for 1-6 weeks.  The food and beverage code gives a shelf life of 15 days at a temperature of 0 ° -2 ° C. By heating the milk in the first phase of yogurt preparation, vitamins B1, B6, B12 and folic acid are destroyed by 20-60% and lactose is reduced by 30%. However, lactic acid, galactose, glucose, free fatty acids, free amino acids, etc. increase. The expiration date is very important because the lactobacilli that give yogurt its beneficial properties must be alive by the time of consumption.

Health benefits of yogurt consumption

It prevents osteoporosis

The high content of yogurt in calcium, magnesium and vitamin D3, increases bone mass and enhances skeletal health.

Contributes to intestinal health

Yogurt contains living microorganisms which regulate the balance of the intestinal flora. That is important for the proper functioning of the intestine and the avoidance of gastrointestinal problems. In addition, one of the bacteria in yogurt, lactobacilli, has been shown to suppress the production of enzymes that promote the growth of malignant tumors in the large intestine.

Strengthens the immune system

Vitamin D3 and calcium, which are in abundance in yogurt, in addition to their important contribution to bone health and the proper functioning of the thyroid gland, are also involved in strengthening the body’s defenses. In addition, the high content of dairy products in vitamin A and B vitamins results in additional protection of the health of your immune system.

Reduces fat in the abdomen

Due to the bacteria it contains, yogurt can significantly reduce the amount of fat absorbed during digestion. Eating foods rich in calcium and protein such as yogurt is the best remedy for weight loss. It is very important to check the nutrition label of the yogurt you choose if you intend to lose weight. Some commercial yogurts or yogurt desserts contain added sugars.

It helps to regain our strength faster after training

Particularly rich in protein and with the right ratio of protein and carbohydrates, Greek yogurt is an excellent snack in the first 60 minutes after an intense workout. Yogurt supplies protein which in turn supplies the body with amino acids in order to repair the muscles that need amino acids while yogurt carbohydrates replace the energy reserves of the muscles which have been depleted by hard training. Along with your yogurt, it is advisable to consume water as well. Yogurt protein helps increase the amount of water absorbed by the intestine by improving its hydration.

The rich nutritional value of yogurt makes it an essential ingredient in a healthy and balanced diet. In addition to its great nutritional value, it is a food with healing properties. Yogurt should be an integral part of everyone’s daily diet, as it has great biological value and can and does act both preventively and therapeutically in the human body, thus promoting health.

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