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Yogurt: what is it, main benefits and how to make it

Yogurt is a dairy derivative that is prepared through a process of fermentation of the milk, where a culture of bacteria is in charge of fermenting the lactose, which is the natural sugar present in the milk, and producing lactic acid, giving rise to the texture and the characteristic flavor of this food.

Furthermore, yoghurt is also considered a probiotic because it contains live bacteria, such as Bifidobacteria and lactobacillus that help to take care of the health of the digestive system. It is also rich in other nutrients, especially calcium, which helps prevent osteoporosis.

Yogures can be prepared at home or can be bought at the supermarket. These last ones generally contain sugars, colorings and other added ingredients that may not be good for health, it is important to read the nutritional label before choosing the product.



Main benefits

The main benefits of natural yogurt for health include:

  • Improve intestinal bacterial flora y, in this way, help to fight diseases such as irritable bowel syndrome, colon cancer, stress, stomach and duodenal ulcers, colitis, enteritis, gastritis and dysentery, among others;
  • Improve intestinal transitbecause the bacteria present in the yogurt have a predigestion of the proteins, allowing a better digestibility;
  • Combat food fermentationavoiding gases, irritations, inflammations and intestinal infections;
  • Providing calcium and phosphorus to the bodybecause it helps to prevent osteopenia, osteoporosis, contributes to fracture recovery and care for the health of patients;
  • Favoring the increase in muscle mass and recovery because it is rich in proteins, so it can be ingested before or after performing muscle exercises;
  • Improve memory, learning and cognitive processes, you can add vitamins from the B complex, los cuales are essential to maintain mental health. In addition, scientific evidence has been found that the consumption of probiotics helps to maintain mental health;
  • Increase the body’s defensesBecause they contain minerals such as zinc and selenium, as well as probiotics, these nutrients help regulate and activate the cells of the immune system, reducing the risk of suffering from illnesses such as the flu or colds.

Despite the fact that whole yogurt is rich in fat, some studies seem to indicate that it could help to improve cardiac health, favoring the reduction of cholesterol and helping to control blood pressure, as it is rich in potassium, a mineral that helps to relax the blood vessels and decrease the tension.

Yogurt nutritional composition

In the table, the nutritional composition for each type of yoghurt is indicated:

components Entero with sugar Natural semi-skimmed with sugar natural skimmed
calories 83 kcal 54 kcal 42 kcal
thanks 3.6 g 1.8 g 0.2 g
carbohydrates 8.5 g 5 g 5.2 g
sugars 5 g 5 g 0 g
Protein 3.9 g 4.2 g 4.6 g
Vitamin A 55 mcg 30 mcg 17 mcg
Vitamin B1 0.02 mg 0.03 mg 0.04 mg
Vitamin B2 0.18 mg 0.24 mg 0.27 mg
Vitamin B3 0.2 mg 0.2 mg 0.2 mg
Vitamin B6 0.03 mg 0.03 mg 0.03 mg
Vitamin B9 7 mg 1.7 mg 1.5 mcg
potassium 140 mg 180 mg 200 mg
calcium 140 mg 120 mg 160 mg
Phosphor 95 mg 110 mg 130 mg
Magnesium 18 mg 12 mg 14 mg
hiero 0.2 mg 0.2 mg 0.2 mg
zinc 0.6 mg 0.5 mg 0.6 mg

It is important to mention that yogurts contain lactose, for this reason, people who are intolerant of milk sugar must consume lactose-free yogurts.



how to consume it

For a better use of all the nutritional properties of this food, it is recommended to eat in the breakfast the natural skimmed yogurt together with cereals and fruits. Granola, medium bittersweet chocolate, honey and sugar-free marmalade are also excellent accompaniments to natural yoghurt.

In addition to this, it can also be added to fruit shakes to make a snack.

How to make homemade yogurt

To prepare a homemade yogurt of excellent quality, you need:

Ingredients

  • 1 liter of cow’s milk can be whole, semi-skimmed or fresh skimmed (according to preference);
  • 1 pot of natural Greek yogurt (170 g);
  • 1 teaspoon of sugar (optional);
  • 1 spoonful of milk in octopus (optional).

preparation method

Hervir la leche, dejarla until approximately 36 ºC and mix with the natural yogurt, which must be at room temperature, the sugar and the milk in octopus. Place this mixture in an airtight container, wrap it in a clean cloth and keep it in a closed microwave, but off, and keep it there for a maximum of 6 to 10 hours.

After the time has passed, keep it in the refrigerator. Yogurt will be ready when the consistency is the same as the natural yogurt that you buy at the supermarket.

The warm environment of the microwave will favor the proliferation of the bacteria that are good for the yogurt and they will be distributed throughout the milk, transforming it into natural yogurt. Therefore, with a pot of natural yogurt it is possible to prepare more than 1 liter of natural yogurt.

You shouldn’t put the yogurt in the milk too hot so that the bacteria don’t mueran, they can only be them that check the consistency of the yogurt. It is also advisable to add fruits or jaleas before the yogurt is ready so as not to harm its formation.

This yoghurt must be kept in the refrigerator after it is ready and can be consumed even by babies, being a healthier option than industrialized yoghurt.

yoghurt pastry

Ingredients

  • 1 pot of natural yogurt (200 mg);
  • Aceite (the same measure of the yoghurt pot);
  • 3 huevos;
  • 2 cups of wheat harina;
  • 2 cups of stevia in octopus or liquid;
  • 1 cup of vanilla essence;
  • 1 cucharad of octopus from hornear;
  • 1 teaspoon of sodium bicarbonate.

preparation method

Mezclar los huevos, the accept and the stevia with the beater; luego añadir la harina and el yogur and integrate bien. After forming a uniform mixture, add the essence of vanilla, the octopus to horn and the bicarbonate and mix with a bowl. Horn in a molded and buttered or lined with paper to horn, until golden.

The pastry cooks faster when it is prepared in a pudding mold at an intermediate temperature, between 160 and 180 ºC.

Verified by RJ9823 – Public Utility – cc2.0

Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

Tua Saude Website – REF93782 – Verified

Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of Salutio.org. This is a non-profit service. It is strongly recommended that all details and information published be carefully verified with your trusted doctor, this being just a vehicle for basics about certain healthy behaviors, conscious food consumption and other notions. We never allow medication recommendations, medication package inserts or any medication guidance.

Disclaimer – (Portuguese version>) Este conteúdo foi elaborado com base em informações de pesquisas, publicações adicionais ou pelo trabalho de tradução/verificação de um editor voluntário de Salutio.org. Trata-se de um serviço sem fins lucrativos. É fortemente recomendado que todos os detalhes e informações publicadas sejam cuidadosamente verificados com seu médico de confiança, sendo este apenas um veículo para noções básicas sobre determinados comportamentos saudáveis, consumo consciente de alimentos e outras noções. Nunca permitimos recomendação de medicamentos, bulas de remédios ou qualquer orientação medicamentosa.

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