Yogurt is one of the oldest fermented dairy products in the world. Its origin can be traced back to the beginning of human civilization. When humans began to domesticate animals to produce milk, humans need to come up with some solutions for the shelf life of milk. The word yoghurt (yoghurt) comes from Turkey, which means that during the production of yoghurt, milk will condense or thicken.
Like milk, yogurt is also rich in calcium and protein, and it also provides other nutrients for the body, such as iodine, vitamin D, B2, B12 and zinc. But yogurt is more nutritious than milk. The main reason is that the fermentation process makes it easier for the body to digest, so nutrients can be easily absorbed by the body. However, there are many types of yogurt, such as Greek yogurt and liquid yogurt, as well as some yogurt with added fruits and probiotics. Do you know which yogurt is the healthiest?
Yogurt making
Yogurt can be made by introducing certain bacteria into fresh milk, such as Streptococcus thermophilus, Lactobacillus delbrueckii, and Lactobacillus bulgaricus. Normally these bacteria will appear in yogurt and form a yoghurt broth. Their synergy is a key factor in the consistency of the final product, and it can also bring some health benefits, such as reducing the severity and duration of diarrhea. .
These bacteria will ferment lactose in milk used as energy and promote the growth of the body. During the fermentation process, lactose will be converted into lactic acid. The acidity will promote the breakdown of the main milk protein, casein, and lose some basic structure. . Partial fragmentation of casein leads to the formation of semi-solid, gel-like structures. These structures are what we observe in yogurt. Lactic acid is mainly responsible for the sourness of yogurt, which can help the yogurt to keep fresh.
What makes yogurt so healthy?
Yogurt is easier to digest than milk because the enzymes involved in the fermentation process break up substances such as lactose into small compounds that are eventually absorbed by the body. Certain minerals such as calcium, phosphorus and iron from yogurt are also absorbed by the body. In the fermentation process, since lactose can be broken and converted into lactic acid, people with lactose intolerance often digest yogurt without any side effects.
Drinking yoghurt is often associated with a variety of health benefits, such as maintaining a healthy intestinal flora, yoghurt can also promote beneficial bacterial reproduction, and help the body effectively resist the invasion of pathogenic microorganisms.
Ingesting yogurt can also help maintain bone health, reduce the risk of certain cancers and infectious diseases, and increase the body's immune response. In addition, yogurt can help reduce the body's symptoms, such as constipation and inflammation. Sexual enteropathy and infectious diseases, dysentery, allergic reactions, etc.
Type of yogurt
Milk is the most widely used ingredient in yogurt making, but yoghurt such as sheep and goat milk is also available, and there are often subtle differences between the different milk types. Although milk is generally attractive (sheep and goat milk have some unpleasant odors), sheep and goat milk can also provide some additional health benefits to the body, such as goat milk is easier than milk. Digestion, and is also unlikely to cause an allergic reaction in the body. Non-dairy alternatives such as soy milk and coconut milk yoghurt are now gaining popularity.
The most common types of yogurt are plain yogurt, flavored yogurt, Greek yogurt, frozen yogurt and beverage-type yogurt; regular yogurt is usually made from the ingredients of dairy products, which are fermented in cups or jars without sugar or sweeteners. Flavored yoghurt can be made by adding sugar, fruit or other seasonings to regular yoghurt. Usually, the milk mixture is fermented in a vat, cooled and then stirred with various fruits and other flavored creams; Yogurt is also known as Swiss yoghurt.
Greek yoghurt is a thick yoghurt that traditionally filters whey from regular yoghurt to make it thicker, richer, and creamy. It contains higher levels of protein than half a yoghurt. And there is no extra sugar. Frozen yoghurt is also a frozen milk with a typical yoghurt taste, which tastes more like ice cream and has a little yoghurt. Beverage yoghurt is a mixture of yoghurt and a small amount of milk solids. It has almost all kinds of flavors. It tastes more moist and has a strong feeling. Kefeier and Indian yoghurt are the most popular. Beverage yoghurt.
Add extra ingredients for health purposes
Many yoghurts contain some extra ingredients, including cholesterol-lowering compounds (stanols and sterol esters) and cellulose that improves intestinal health. Some yoghurts also contain some extra probiotics that help build a healthy intestinal flora. The most widely used probiotics are eosinophilic strains such as Lactobacillus acidophilus and Bifidobacteria, which are often used. To treat patients with irritable bowel syndrome (IBD). Yogurt intake often maximizes the use of probiotics compared to capsules and other beverages.
The two bacteria in the yoghurt fermentation broth: Streptococcus thermophilus and Lactobacillus bulgaricus, which are not naturally occurring in the gut, do not survive in the acidic and bile environment of the gastrointestinal tract, so they do not change. Probiotics in the body's gut, in contrast, probiotics can survive and multiply in the large intestine. Regular intake of people with eosinophilic probiotics has a lower risk of coronary heart disease.
Which yogurt is right for you?
When whole milk is used to produce ordinary yogurt, it contains 3.5-4.4g fat per 100g milk, the fat content per 100g low-fat yogurt is less than 3g, and the fat content per 100g of non-fat and fat-free yogurt is less than 0.15g. . In any food, high fat and high sugar can cause certain health problems, so if you want to stay healthy, like low-fat Greek yogurt, low-fat and low-sugar yogurt is the best.
Yogurt with extra fruit and nuts also provides extra nutrients and health benefits, but many of these yoghurts contain extra sugar and it is a healthier option to add fresh fruit or nuts to the yoghurt. If you want help with probiotics, you can choose a yogurt product that contains Lactobacillus acidophilus and Bifidobacterium.
In addition, when purchasing yogurt, you should also check the label of the yogurt, including its ingredients, nutritional information, etc., said probiotic yogurt, it is best to choose fresh products instead of products close to the shelf life, because probiotics will gradually gradually in the storage process. death.