Yogurt: benefits and harm to the human body

Yogurt is one of the most popular dairy products to date. Its composition includes whole milk and sourdough from various probiotics. The main distinguishing feature of the product is the high content of beneficial bacteria. By their concentration, perhaps, yogurt is a champion among dairy products and is famous throughout the world for its beneficial properties.

Types of Yogurt

According to the standard, yogurt can be of two types - simple and enriched.

1. Plain yogurt is the above composition of milk and sourdough.
2. Enriched yogurt contains, in addition to traditional ingredients, various additives. They can be food (pieces of fruit, syrup, sugar) or probiotic and biologically active substances (beneficial bacteria, vitamins, minerals). The second version of the fermented milk product is called bio-yogurt or “live” and is the most useful option.

What is the difference between yogurt and kefir

It has long been proven: to significantly improve your health, it is enough to drink one glass of dairy products per day. This will significantly improve the intestinal microflora, accelerate metabolism and enrich with vitamins and minerals. And here the question arises - what to give preference to, because not only yogurt, but also kefir is famous for its useful composition.

In fact, these are two very similar products - they are both made from milk using milk sourdough due to fermentation processes. But in the production of kefir, kefir mushroom is used. It consists of 10 beneficial bacteria and bifidobacteria when it comes to biokefir. Biokefir, like bio-yogurt, has a high content of bacteria, vitamins and minerals that are beneficial for humans. Such a product is much less stored and appreciated for its "live" composition.

What is more useful: kefir or yogurt

It is impossible to answer unequivocally which of these products is more useful. They differ in their effect on the human body, so you should start from the tasks and compare their properties.

Natural Yogurt:

1. Cleans from toxins and toxins accumulated in the gastrointestinal tract;
2. Improves the immune system;
3. Restores intestinal microflora after antibiotic treatment;
4. Reduces the risk of pathogenic microflora;
5. Improves the body's absorption of beneficial elements (including vitamins and iron);
6. Improves the state of the nervous system;
7. Reduces the risk of developing diabetes;
8. Improves digestion;
9. It contains more niacin than in any other dairy products;
10. Eliminates flatulence.

Kefir:

1. It is a leader in colonizing the intestines with beneficial microflora.
2. Improves metabolic processes.
3. May inhibit the development of certain types of oncology.
4. It normalizes the production of bile secretion and gastric juice, so it is recommended to use it for people with digestive system disorders.
5. Suppresses the development of harmful microflora.
6. Improves the absorption of calcium and protein.
7. Due to its high concentration of vitamin B, it has a positive effect on the nervous system.

For the human body, it is best not to exclude any of these useful products and consume them in turn.

Composition and calorie content

The composition of natural yogurt is simple: milk and bacteria (lactic acid bacillus and other probiotic microorganisms, which in the finished product should have at least 106 CFU per 1 g), it can also contain many vitamins and minerals. Enriched yogurt may contain various nutritional supplements and flavorings.

In yogurt with a fat content of 3%, calories per 100 g are 66 calories, proteins 5 g, fats 3 g, carbohydrates 3.5 g.

Why yogurt is good for women

1. Prevention of obesity.
2. Helps maintain proper bowel function.
3. Breast Cancer Prevention
4. Help in losing weight, accelerating metabolism.
5. Maintaining the proper functioning of the nervous system.
6. Decreased symptoms of premenstrual syndrome.
7. Nutrition and hydration of the skin of the face and hair.
8. Prevention of mood swings and reducing the effect of stress on the body.
9. Preserving the health of the reproductive system.

Women are leaders in the consumption of yogurt products, since its miraculous effect on the preservation of beauty and youth has long been noticed. Also, yogurt is indispensable in the diet of girls who want not to gain or lose weight. Its popularity is great in the preparation of low-calorie dishes and various masks for skin and hair. Plus, there is a positive effect of using yogurt on the hormonal background of a woman and her mood.

The benefits of yogurt for men

1. Prevention of hypertension and diseases of the genitourinary system.
2. Blood flow improvement.
3. Improving brain function.
4. Increase the chance of conception of a healthy baby.
5. Potency improvement.
6. Increase fertility.

The benefits of yogurt during pregnancy

1. Improving the digestibility of trace elements.
2. Solving problems with stool and digestion thanks to the lactobacilli contained in yogurt.
3. Increased immunity.
4. Reducing the risk of pathogenic microflora.
5. Boost energy.
6. Blood sugar control.
7. Lowering cholesterol.
8. Strengthening joints and bones.
9. Reducing the risk of exhaustion during pregnancy.
10. Prevention of edema and stretch marks.
11. Decreased symptoms of toxicosis.
12. Mood improvement.
13. Lower cholesterol.
14. Monitoring the condition of the skin, hair and nails.
15. Increase the chance of having a healthy baby.
16. Help in the work of the cardiovascular muscle.
17. The accumulation of nutrients for the development of the fetus.

Yogurt may be contraindicated in pregnant women suffering from inflammatory processes in the stomach or exacerbations of the disease of the gastrointestinal tract. You should not abuse fat-free yogurt during pregnancy, since milk fats are necessary for the normal development of the fetus.

It is necessary to carefully study the composition of the purchased products and try to eat only natural yogurt. Frequent use of yogurt, saturated with food additives, preservatives and dyes can adversely affect not only the health of women, but also the baby.

It is best to spend time and prepare yogurt at home, because both the health of the expectant mother and the baby very much depend on what the diet was during pregnancy.

Benefits of Breastfeeding Yogurt

1. Increasing the amount of milk produced.
2. Compensation for the lack of nutrients in the body of a woman during lactation.
3. Prevention of vitamin deficiency.
4. Reduce the risk of postpartum depression.
5. Normalization of sleep.
6. Improvement of the nervous system.
7. Reduced side effects of stress.
8. Normalization of intestinal microflora.
9. Detoxification of a woman’s body and more pure milk for feeding a baby.
10. Improving the immunity of mother and child.
11. Help in dropping extra pounds after childbirth.
12. Restoring the level of protein in the body, which during lactation is constantly consumed.
13. Increased hemoglobin in the blood.
14. Acceleration of recovery after childbirth.
15. Increasing energy and performance, reducing fatigue.
16. Reducing the risk of constipation in the baby.

Yogurt can be contraindicated in a nursing mother with an allergy to milk, as well as severe upset stomach in the baby, colic and gas.

Women during pregnancy should be very responsible for their diet. When choosing yogurt, it is best to give preference to a homemade product. It is easy to cook it yourself using leaven and milk. If this is not possible, be sure to study the composition of the store yogurt and avoid products stuffed with preservatives, dyes, and sugar.

Be sure to pay attention to the shelf life of the product - it should not be more than 7 days. It is necessary to give preference to highly specialized dairy shops, most often there you can find natural yogurt, which can be eaten even by a baby. After lactating mothers, you can also eat yoghurts from the special department of baby food in the supermarket.

The benefits of yogurt for children

1. A large number of vitamins and minerals that provide invaluable assistance in the growth of the body.
2. The formation of the immune system.
3. A large amount of protein and calcium are necessary for the normal development of the children's skeleton.
4. Improving the digestibility of vitamins and minerals by the baby.
5. Reducing the risk of vitamin deficiency.
6. Maintaining normal hemoglobin levels in the blood.
7. Increased stress tolerance.
8. Help in establishing the daily routine.
9. Improving the learning and quickness of the baby.
10. The formation of beneficial intestinal microflora.
11. Prevention of constipation.
12. Improving appetite.
13. Easy digestion (compared to milk).

Yogurt is necessary when a child has lactase deficiency, helps minimize the harmful effects of toxins on the child's body.

All-natural yogurt is allowed to be introduced to complementary foods for babies from the age of 6 months. When compiling a child’s menu, be sure to pay attention to the composition of sour-milk products and do not buy him stuffed with artificial composition. It is best to feed it with homemade yogurt, or at least choose a product marked "for children."

Starting in the sixth month of life, babies can be given a spoonful of yogurt per day. From 1 to 2 years, it is recommended to give up to 100 ml of yogurt per day, and for older people, this dose can be increased to 200 ml. A child who has reached 13 years of age can safely be given the daily norm of an adult.

Is it possible to eat yogurt while losing weight

Many people during the diet are too obsessed with counting calories and completely forget that fats are necessary for the health of our body. And if the body gets sick, then losing weight will definitely have to be postponed indefinitely.

Yogurt is just one of those foods that you can ignore the fat content - it is very useful and will only have a positive effect on the weight loss process.

Natural yogurt significantly speeds up metabolism, helping to burn existing or just eaten fats. The protein contained in yogurt helps keep blood glucose levels within normal limits, which interferes with weight gain and even prevents diabetes.

By eating yogurt, we protect ourselves from the production of the stress hormone (cortisol), which helps us to follow a diet longer, to avoid breakdowns and a depressed psychological state. It has a positive effect on our diet by controlling the intestinal microflora and normalizing stool.

When choosing yogurt during a diet, you need to pay attention to the fact that it should be sour, white in color and have the simplest composition: only milk and bacterial sourdough.No additives of juice, fruit, sugar, cereals should be.

Important! When choosing yogurt to lose weight, the first thing you should pay attention to is the minimum amount of carbohydrates.

If you follow a diet, you should avoid most yogurt products from store shelves. They offer products of two types: either with the addition of sugar, or with the addition of starch. Neither one nor the other is allowed on the diet. Therefore, the less ingredients in the composition, the better.

Natural yogurt will help you lose weight especially at the waist.

Yogurt in medicine

Any yogurt, even with nutritional supplements, which is most common on store shelves, is good for our body with a high calcium content. But still you need to give preference to the natural.

Diseases that can help prevent the regular use of yogurt:

• oncology;
• diabetes;
• osteoporosis;
• fungal infections;
• hypertension;
• impotence in men;
• obesity;
• caries.

With diabetes

Harvard scientists have found that consuming just 30 grams of yogurt per day is sufficient to reduce the risk of diabetes.

For patients with diabetes, natural yogurt helps keep the body's immune system in good shape and reduces the symptoms of the disease. Also, moderate use of natural yogurt in food allows you to control the process of processing glucose in the body, helps to fight excess weight and keep all body systems in good shape.

In diabetes mellitus, it is necessary to pay attention to the level of carbohydrates in the purchased product and avoid additives in the form of berries, jam or honey.

Important: glycemic index of yogurt from 15 to 50 units (depending on additives).

With pancreatitis

With inflammation of the gastric gland, a strict diet must be observed. Therefore, patients suffering from pancreatitis, you need to abandon all kinds of nutritional supplements and eat only natural yogurt.

You can eat yogurt only 2 weeks after the onset of an acute process in the body and enter it gradually into the menu, starting with the smallest fat content. It is best to consume yogurt separately as an independent product (for example, for afternoon tea or dinner) and only in a slightly warm form.

After reaching a state of stable remission in yogurt, you can begin to add juice and pulp of fruits, as well as honey. The beneficial properties of this dairy product will help you get on your feet more quickly.

With gastritis

With gastritis, yogurt is an important part of the diet menu and, due to its properties, helps to normalize the acidity of gastric juice, and the beneficial bacteria contained in it restore normal microflora. Yogurt well neutralizes the destructive effect of hydrochloric acid, increases the body's resistance to diseases and improves the digestive process.

People with gastritis should avoid nutritional supplements and better at home using yogurt.

Nutritionists with gastritis recommend eating this product, regardless of the acidity of the stomach. However, there are a number of recommendations: you should try to buy yogurt without acidity, avoiding foods with high fat content, do not abuse. Also, it should not have acidic fillers.

For the intestines

Yogurt is indispensable in the treatment of intestinal dysbiosis. It not only increases the body's resistance, but also restores the beneficial intestinal microflora. Regular consumption of bio-yogurt significantly reduces the risk of intestinal diseases and prevents the development of colon cancer.

For constipation

A true bio-yogurt is a panacea for constipation. It is best to use it every day, and then there will be no problems with the chair. If, nevertheless, problems have already begun, natural yogurt with the addition of prunes will help best.It will also be useful to combine natural yogurt with fiber (bread or ready-made mix).

With gout

With this disease, yogurt helps to eliminate harmful substances from the body. With exacerbation of gout, it is necessary to control the fat content of the consumed products and avoid additives.

With colitis

Yogurt is not only included in diet food, but is also useful due to its rich content of lactic acid bacteria. With colitis, it has a beneficial effect on the regulation of the patient's stool. It is recommended to use yogurt with natural additives - dried apricots, prunes, fruits and wheat bran. The fat content of the purchased product should be minimal, and additives should be absent.

With hemorrhoids

Yogurt can also be considered as a prophylactic against hemorrhoids - eating it regularly in food and combining it with fruits, dried fruits and fiber, you will never suffer from this problem.

During an exacerbation of the disease, yogurt is an integral part of nutrition, as it normalizes stool well.

With cholecystitis

With exacerbation of the disease, yogurt is the recommended product. The only thing you should pay attention to is naturalness. Fat content is best to choose the minimum. It is recommended to eat several times a day, combining with fruits or seasoning dishes with it.

In case of poisoning

Yogurt can be eaten only after the acute stage of intoxication passes. A natural product will help restore intestinal microflora and normalize internal processes. Due to the high content of beneficial microorganisms, it provides invaluable support in the restoration of the body.

Regular consumption of yogurt reduces the possibility of poisoning and increases immunity to pathogenic bacteria.

Yogurt in cosmetology

The high content of vitamin and amino acids in “live” yogurt makes it indispensable not only as an essential element of a healthy diet, but also as an excellent cosmetic product. Using it not only inside but also outside, you can significantly increase the miraculous effect of the product. The acidity of yogurt is optimal and does not cause irritation on sensitive skin.

Face Yogurt Masks

The product has a number of beneficial properties for the skin:

1. Rejuvenation. Useful microorganisms that are part of yogurt perfectly nourish the skin, moisturize, saturate with vitamins and minerals. A mask based on this fermented milk product stimulates the production of elastane and collagen, renewal of old cells.
2. Skin healing. Such masks are an excellent antiseptic for those who have problem skin. Yogurt stimulates cell healing and regeneration.
3. Nutrition. The probiotics, vitamins and minerals found in yogurt nourish and nourish the skin. After these masks, the skin of the face looks rested. Yogurt improves collagen production, which is especially important for female beauty.
4. Cleansing. Lactic acids not only saturate the skin, but also have a peeling effect.
5. Normalization of the sebaceous glands. For those who suffer from high oily skin, nonfat yogurt is a real salvation in the summer.
6. Protection. Thanks to vitamin A in yogurt, these masks protect the skin from harmful ultraviolet radiation and dust, and improve resistance.
7. Wrinkle Prevention Vitamin B helps the skin get rid of dead cells and small wrinkles.

Mask for oily skin
We need: 0.5 teaspoon of fresh yeast and 1 teaspoon of natural yogurt. The ingredients must be mixed, applied to the face for only 10 minutes and then washed off.

This mask helps get rid of oily sheen, improves complexion, reduces pores and makes the skin velvety to the touch.

Chocolate mask for mature skin
This chocolate mask is suitable for any type of skin, it tightens the face well, reduces pores and relieves inflammation.

We will need: 1 tablespoon of bio-yogurt, 1 tablespoon of natural cocoa powder and 1 tablespoon of honey.

Mix the ingredients well, apply on the face with a thick layer.This is most conveniently done with a brush. Leave on for 30 minutes.

If there is inflammation on the face, you can add a pinch of cinnamon to the mask.

Anti-aging mask of kiwi and yogurt
Kiwi is a very vitamin-rich fruit. The tannins, vitamins A, B, C and E contained in it are a real find for our skin.

To prepare a rejuvenating mask you will need: half a kiwi, 1 tablespoon of yogurt and half a banana. Fruits must be grated and mixed with yogurt, then put a thick layer on the face and wait 15 minutes.

This mask nourishes the skin with vitamins, moisturizes and gives it elasticity.

Hair Yogurt Masks

Natural yogurt is also good for hair. It prevents their fragility, gives shine and helps protect against the harmful effects of the environment.

Mask with yogurt and castor oil
This mask perfectly strengthens hair and prevents split ends.

We need: half a glass of natural yogurt and 1 tablespoon of castor oil.

Yogurt should be heated in a water bath and add oil to it, then apply to hair and leave for 15 minutes. Then rinse with warm water using shampoo. It is better for owners of oily hair to apply the mask only on the ends.

Mask for oily hair
We need: 3 tablespoons of yogurt, 3 tablespoons of brandy, 2 tablespoons of honey.

Mix and rub the ingredients into wet scalp, and apply along the entire length of the hair. After applying such a mask, it is better to wrap the head first in a film, then in a towel and wait 30 minutes. Then rinse with warm water and rinse your head with shampoo.

Mask for dry and brittle hair
We need: half a glass of yogurt and 1 egg.

Mix the ingredients well and apply on the hair for 20-30 minutes. Then rinse with shampoo.

Harm and contraindications

Speaking about the dangers of yogurt, first of all I want to highlight the abundance of fakes of this product on the shelves of the store. Under the guise of useful yogurt, marketers often offer to buy a product that resembles it except in color: a huge amount of syrup, preservatives, flavor enhancers, flavors, sugar and starch.

1. Preservatives At the moment, the preservative E1442 is added to almost all store yogurts, which significantly increases the shelf life of products, but at the same time destroys all beneficial microorganisms. Also, according to doctors, this substance provokes the development of a serious disease - pancreatic necrosis.
2. High sugar content. A large amount of sugar syrup is used to improve taste and popularize among buyers. This leads to a risk of developing diabetes, edema and obesity.
3. Short shelf life. Useful bifidobacteria live in yogurt for only a few days, so after this period the product does not have any special health benefits.
4. Natural yogurt cannot be fruity. Fruit additives get into yogurt in processed form, completely devoid of their beneficial properties.

In-store products with supplements should be avoided by obese people who want to lose weight, as well as diseases of the gastrointestinal system. It is undesirable to give such yogurts to children and it is better to avoid pregnant and lactating women.

How to choose and store yogurt

It is best to bypass store yoghurts, and if you still decide to buy it, you need to carefully study the packaging: the shelf life should be no more than a week, and there should be nothing in the composition except milk and sourdough.

It is best to look for yogurt in the baby food department - there it is as natural as possible.Also, at present there are many specialized dairy stores where farm products are presented, most likely you will find bio-yogurt.

The most reliable way is to cook yogurt at home from milk and sourdough.

The less natural yogurt is stored, the better. Ideally, you should drink it fresh. And if this is not possible, it must be stored in sealed packaging in a refrigerator at a temperature of +6 degrees for no more than seven days.

Is it possible to freeze
It is better not to freeze “live” yogurt, otherwise beneficial bifidobacteria will die.

How to make yogurt at home

To make yogurt at home, you need milk and a special sourdough, which can be purchased in the dairy department of the store, ordered online or in a pharmacy. The taste of the product largely depends on the quality of milk. Milk should be as natural and lively as possible. Therefore, a product with a long shelf life is immediately excluded.

It is perhaps best to buy sourdough from a pharmacy - the correct storage conditions are best observed there.

Greek yogurt

In the classic version, it is made from sheep’s milk, but at present cow is used even in its historical homeland. For its preparation, it is better to choose fatty milk with a long shelf life and sourdough (you can take a jar of purchased natural yogurt).

Heat the milk to room temperature and mix with the starter in a large jar (if purchased yogurt is used as a starter, then the ratio is 1 liter of milk per 100 grams of yogurt). The pan is placed in a warm place for 8 hours.

In a slow cooker

If you are going to cook yogurt in a slow cooker, you need to pour milk with sourdough there and set the mode to “Yogurt”. If there was no such regime, then you must manually set 40 degrees and 8 hours. After 8 hours, put gauze in a clean pan and pour yogurt there. After that, put in the refrigerator for 5 hours to glass serum.

Yogurt in a yogurt maker

If you have a yogurt maker, cooking yogurt is noticeably easier. You just need to mix the milk with the sourdough, pour into the jars of the yogurt maker, turn on and set the desired time on the timer (8-10 hours). After this, the product jars or the bowl must be removed from the appliance and refrigerated. One jar can be used as a starter next time.

Yogurt without sourdough

Ferment can be replaced with a small amount of purchased natural yogurt without additives. Approximate proportions in the preparation of such a product: 1 jar of yogurt (100-120 grams) per liter of milk. Provided that the product you purchased was of high quality, and the storage conditions were observed correctly, such a dish will not yield to leavened yogurt.

How to eat yogurt

How much can you eat per day

People with poor immunity should better include this product in their diet daily. Also, it will favorably affect the body of a healthy person. On an adult day, it is best to eat 1 cup of yogurt.

Can I eat at night and on an empty stomach

Nutritionists do not recommend eating fasting yogurt, as most of the beneficial properties of the product are lost. It is better to eat it a few hours after the main breakfast. It is also useful to use as a dinner or lunch. Yogurt can be eaten both in pure form and add pieces of fruit, honey, nuts, dried fruits to it.

Is it possible to eat expired yogurt

In no case should expired yogurt be, as this can lead to poisoning.

Is it possible to eat yogurt in fasting

In post consumption of yogurt is not allowed, because it is a product of animal origin.

What can be prepared from yogurt

There are many healthy, diet sauces that can be made with yogurt. It is not necessary to adhere to a strict recipe; you can add garlic, cucumbers, basil, dill, parsley, mustard to your taste in yogurt. It perfectly replaces mayonnaise and fat sour cream when dressing salads.

Classic yogurt sauce

We will need: 200 ml of yogurt, 100 ml of olive oil, basil or dill, 2 tablespoons of white wine vinegar, salt and pepper.

Greens must be finely chopped and mixed with other ingredients.

Healthy ice cream for kids

It is enough to add pieces of fruit and honey to the yogurt, mix and pour into the molds, put in the freezer for several hours.

Egg-free fritters on yogurt

We will need: 500 grams of fat yogurt, 500 grams of flour, 1 teaspoon of white and vanilla sugar, a pinch of salt, a bag of quick-acting yeast and vegetable oil for frying.

Pour yeast with a small amount of warm water, and then, gradually mixing, introduce the remaining components. Fry in a well-heated pan until rosy.

Is it possible to give animals yogurt

At the moment, natural pet food is gaining momentum. Such a delicacy is prepared manually by the owners, which makes it possible to be completely confident in its naturalness.

Natural yogurt is to the taste of dogs. The bacteria that make up the fresh product are beneficial not only to humans, but also to them. The probiotics located in it also improve the intestinal microflora of animals and increase resistance to harmful bacteria. Yogurt even treats some fungal infections in the body of dogs, such as candidiasis, dysbiosis, and diarrhea.

Also, a fermented milk product will help to improve the health of cats. He replaces this delicacy with milk, which the body of adults does not absorb. If there are no strict restrictions on feeding dogs, then it is better for cats to give this product no more than twice a week.

When compiling a pet's diet, it is important to observe this rule: everything should be natural and fresh. Do not forget that yogurts with artificial fillers can only bring harm to an animal. But a natural, biologically active product can even help improve health or recover after treatment.

Interesting Facts About Yogurt

1. Fatty yogurt helps to lose weight. It contains milk fats, which are necessary to speed up human metabolism.
2. A man who uses yogurt is likely to be a good lover. This dairy product has a positive effect on the endurance of the body and male strength. Also, eating it increases the chance of conceiving a healthy child.
3. The product must not be washed hot. Scientists have proven that when you use yogurt with a hot drink, a lot of its beneficial properties are lost.

Photo of yogurt