Content
Yogurt is a dairy derivative prepared through a milk fermentation process, in which bacteria are responsible for the fermentation of lactose, which is the sugar naturally present in milk, and for the production of lactic acid, guaranteeing the characteristic texture and flavor of that food.
In addition, yogurt is also considered a probiotic as it contains live bacteria, such asBifidobacteria andLactobacillus which help to improve the health of the digestive system, in addition to being rich in other nutrients, mainly calcium, which helps to prevent osteoporosis.
Yogurts can be prepared at home or can be purchased at the supermarket. However, the yogurts found in the supermarket usually contain sugar, dyes and other ingredients that may not be as good for your health, so it is important to read the nutrition label before choosing the product.
Main benefits
The main health benefits of natural yogurt include:
- Improve the intestinal bacterial flora and, thus, help to combat a series of diseases such as irritable bowel syndrome, colon cancer, constipation, stomach and duodenal ulcers, colitis, enteritis, gastritis and dysentery, for example;
- Improve intestinal transit, since the bacteria present in yogurt make a "pre-digestion" of proteins, allowing better digestibility;
- Fight the fermentation of food by avoiding gas, irritation, inflammation and intestinal infections;
- Provide calcium and phosphorus to the body, helping to prevent osteopenia, osteoporosis, contributing to the recovery of fractures and taking care of the health of the teeth;
- Promote an increase in muscle mass and its recovery, because it is rich in proteins and, therefore, it can be consumed before or after performing weight training activities;
- Improve memory, learning and cognitive processes, since yogurt has B vitamins, which are essential for maintaining mental health. In addition, some studies have indicated that the consumption of probiotics helps to maintain mental health;
- Increase the body's defenses, because it has minerals such as zinc and selenium, as well as probiotics, which helps to regulate and activate the cells of the immune system, decreasing the risk of suffering diseases such as flu or colds.
Although whole yogurts are rich in fats, some studies seem to indicate that they could help improve heart health, favoring the reduction of cholesterol and helping to control blood pressure, as it is rich in potassium, a mineral that helps to relax blood vessels and decrease tension.
Nutritional composition of yogurt
The following table indicates the nutritional composition for each type of yogurt:
Components | Wholemeal with sugar | Natural semi-skimmed with sugar | Natural skim |
Calories | 83 kcal | 54 kcal | 42 kcal |
Fats | 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 |
Iron | 0.2 mg | 0.2 mg | 0.2 mg |
Zinc | 0.6 mg | 0.5 mg | 0.6 mg |
It is important to keep in mind that yogurts contain lactose, so people with milk sugar intolerance should consume yogurt without lactose.
How to consume
For a better use of all the nutritional properties of this food, it is recommended to eat skimmed natural yogurt for breakfast with cereals and fruits. Granola, semi-dark chocolate, honey and unsweetened strawberry jam are also excellent to accompany natural yogurt.
In addition, it can also be added in fruit vitamins to consume as a snack.
How to prepare homemade yogurt
To make excellent quality homemade yogurt you need:
Ingredients
- 1 liter of whole cow's milk
- 1 glass of natural Greek yogurt (170 g)
- 1 spoon of sugar
- 1 spoon of powdered milk (optional)
Preparation mode
Boil the milk and let it stay warm, around 36º C and mix it with natural yogurt, which should be at room temperature, sugar and powdered milk. Put this mixture in a tightly closed container, wrap it in a very clean cloth and store it in the microwave closed, but turned off, and keep it there for 6 to 10 hours maximum.
Once ready, store it in the refrigerator. The yogurt must be ready when the consistency is the same as the natural yogurt that is bought on the market.
The warm environment of the microwave will favor the proliferation of good yogurt bacteria and they will reach all the milk, transforming it into natural yogurt. Thus, with a small cup of natural yogurt you can make more than 1 liter of natural yogurt.
You should not put the yogurt in the milk when it is too hot so that the bacteria in the yogurt do not die, because they are the ones that give consistency to the yogurt. It is also not advisable to add fruit or jam before the yogurt is ready to avoid damaging its formation.
This yogurt should be kept in the refrigerator when ready and can be consumed even by babies, being a healthier option than industrialized yogurt.
Yoghurt cake
Ingredients:
- 1 glass of plain yogurt (200 mg);
- The same size as the oil yogurt cup;
- 3 eggs;
- 2 cups of wheat flour;
- 1 1/2 cup of sugar;
- 1 teaspoon of vanilla essence;
- 1 teaspoon of Royal yeast;
- 1 (coffee) spoon of baking soda.
Preparation mode:
Beat eggs, oil and sugar in an electric mixer and then add flour and yogurt, stirring well. After forming a uniform paste, add the vanilla essence, yeast and baking soda and mix with a spoon. Bake in floured or parchment paper and bake until golden brown.
The cake bakes faster when it is made in a pudding form, at medium temperature, between 160 and 180º.