Is yogurt good? Yogurt, benefits and harms to the human body

Detailed chemical composition and description of homemade yogurt, from which it can be prepared. Useful properties and harm of the product. Simple recipes for cooking in a slow cooker, yogurt maker, thermos.

Description and composition of homemade yogurt

It is an all-natural, low-calorie product that serves as a dessert. It is widely used for feeding children and diets. It can safely be included in the menu for problems with the intestines and stomach. Such a treat is much tastier and healthier than store-bought, there are no harmful additives and preservatives.

This product belongs to fermented milk and is made from milk, various additional ingredients to enhance the taste - berries, fruits, chocolate and sourdough. As the latter, the products of "Evitalia" and "Narine" are excellent. You can do without this component, but then the mass will not be acidic and thick enough. The easiest way to cook it is in special equipment - a yogurt maker, in the absence of which thermoses and multicookers are suitable.

The calorie content of homemade yogurt per 100 g of the product without fruits, berries and other additives is 68 kcal, of which:

Proteins - 5 g;
Fats - 3.2 g;
Carbohydrates - 3.5 g;
Organic acids - 1.3 g;
Ash - 0.7 g;
Water - 86.3 g;
Cholesterol - 9 mg.

Vitamins per 100 g:

A, RE - 22 mcg;
Beta-carotene - 0.01 mg;
Retinol - 0.02 mg;
B1, thiamine - 0.04 mg;
B2, riboflavin - 0.2 mg;
B4, choline - 40 mg;
B5, pantothenic acid - 0.31 mg;
B6, pyridoxine - 0.05 mg;
B12, cobalamin - 0.43 mcg;
RR, NE - 1.4 mg;
Niacin - 0.2 mg;
C, ascorbic acid - 0.6 mg.

Macronutrients per 100 g:

Potassium, K - 147 mg;
Calcium, Ca - 122 mg;
Magnesium, Mg - 15 mg;
Sodium, Na - 52 mg;
Sulfur, S - 27 mg;
Phosphorus, Ph - 96 mg;
Chlorine, Cl - 100 mg.

Trace elements per 100 g:

Iron, Fe - 0.1 mg;
Iodine, I - 9 mcg;
Cobalt, Co -1 µg;
Manganese, Mn - 0.006 mg;
Copper, Cu - 10 mcg;
Molybdenum, Mo - 5 mcg;
Selenium, Se - 2 mcg;
Fluorine, F - 20 mcg;
Chromium, Cr - 2 mcg;
Zinc, Zn - 0.4 mcg.

Digestible carbohydrates per 100 g:

Mono- and disaccharides (sugar) - 3.5 g;
Glucose (dextrose) - 0.03 g;
Lactose - 3.5 g;
Galactose - 0.05 g

Essential amino acids per 100 g:

Arginine - 0.174 g;
Valine - 0.323 g
Histidine - 0.156 g;
Isoleucine - 0.3 g;
Leucine - 0.45 g;
Lysine - 0.387 g;
Methionine - 0.115 g;
Methionine + Cysteine - 0.17 g;
Threonine 0.216 g;
Tryptophan - 0.072 g;
Phenylalanine - 0.225 g;
Tyrosine - 0.47 g.

Non-essential amino acids per 100 g:

Alanine - 0.16 g;
Aspartic acid - 0.344 g;
Glycine - 0.093 g;
Glutamic acid - 0.897 g;
Proline - 0.518 g;
Serine - 0.278 g;
Tyrosine - 0.242 g;
Cysteine - 0.05 g.

Of the fatty acids, 100 g of homemade yogurt contains 0.03 g of Omega-3 and 0.1 g of Omega-6.

Saturated fatty acids per 100 g:

Nylon - 0.07 g;
Caprylic - 0.04 g;
Capric - 0.08 g;
Lauric - 0.09 g;
Oil - 0.1 g;
Myristic - 0.45 g;
Pentadecanoic - 0.03 g;
Palmitic - 0.56 g;
Margarine - 0.02 g;
Stearic - 0.31 g;
Arachinoic - 0.04 g.

Monounsaturated fatty acids per 100 g:

Gadoleic - 0.01 g;
Oleic - 0.69 g;
Palmitoleic - 0.08 g;
Myristoleic - 0.04 g.

Polyunsaturated fatty acids per 100 g:

Arachidonic - 0.08 g;
Linoleic - 0.02 g;
Linolenic - 0.03 g.

Health benefits of homemade yogurt

The positive effect of yogurt on health is easily explained by the fact that they contain probiotics, among which the most important are lactobacilli bulgaricus and lactobacilli thermophilus. Their complex effect improves the functioning of the intestines, stomach, heart, kidneys and other organs, but first of all we are talking about digestion. Considering the benefits and harms of yogurt, it must be said that this is a particularly useful product for the elderly and children due to its high calcium content.

Useful properties of yogurt for the digestive tract

Gastroenterologists and nutritionists strongly recommend including it in the No. 4, No. 5, and No. 2 therapeutic diets. It is especially necessary for gastritis with high acidity, because it reduces the amount of hydrochloric acid produced. This allows you to protect yourself from the development of ulcers and colitis. We are talking only about the chronic form of the disease, during the period of exacerbation, this dessert will be more harmful than useful.

Studying the beneficial properties of homemade yogurt, it is impossible not to note the following:

Stool normalization. Acts of defecation become more frequent, pass without problems, constipation no longer bothers due to the softening of the intestinal mucosa and putting its microflora in order.
Improved outflow of bile. As a result, nausea ceases to bother, appetite improves, and the level of bilirubin in the blood normalizes.
Elimination of dysbacteriosis. Yogurt destroys pathogenic microorganisms, populating the intestines with beneficial bacteria. This helps to stop constipation, nausea and bloating, eliminate bad breath and belching.
Prevention of colitis. Lactobacilli relieve dysbacteriosis and flatulence, which create fertile ground for inflammation of the intestinal mucosa.

Health benefits of homemade yogurt for the immune system

Due to the content of vitamin B12, iron and ascorbic acid, this product enhances the body's defenses. This is especially important in winter, when the risk of encountering viral diseases is increased, and with colitis. In the latter case, the necessary substances are poorly absorbed and anemia occurs. Such yogurt can slightly increase hemoglobin, and children need it first of all. It is no less useful for women in a “position”, who often have problems with this.

As a result of the use of such a dessert, the following occurs:

Strengthening resistance to viruses and microbes. The flu, tonsillitis and other ENT diseases are no longer so terrible.
Normalization of the volume of erythrocytes in the blood. This is an important step towards increasing hemoglobin and supplying cells with oxygen. With its lack, the head often hurts and is spinning.
Activation of cell renewal. Over the years, this process slows down, which is facilitated by improper, unhealthy nutrition.
Elimination of weakness and lethargy. This action is explained by the inclusion of B12 and iron, which give a person energy.
Improved mood and overall well-being. Due to the pleasant taste and delicate sweetish aroma, hunger is quickly satisfied and stress is relieved.

Benefits of yogurt for bones and joints

This is the most common reason for making yogurt at home. Its positive effect on joints, bones and teeth is explained by the fact that the composition contains a lot of calcium (if we are talking about a drink based on animal milk). Without this trace element, their full formation and development is impossible, the risk of osteoporosis, arthritis, osteochondrosis increases.

Considering the beneficial properties of homemade yogurt, it should be highlighted:

Caries Prevention. It is impossible to stop it completely in this way, but you can slow down the course and start preventing the disease.
Strengthening of tooth enamel. Under the influence of harmful food and with a lack of calcium, it is significantly weakened, as a result of which the sensitivity becomes higher and the tooth decays faster.
Improvement of bones and joints. Yogurt, being rich in calcium, selenium and copper, makes up for the lack of these micro and macro elements and prevents cartilage from breaking down. This is especially important for older people who are prone to such problems.
Mitigation of the course of arthrosis. This product must be included in the therapeutic diet No. 10. The substances included in its composition do not allow the inflammatory process to progress and reduce pain.

The benefits of yogurt for cleansing the body

The results are visible already after 1-2 months of regular use of the product, subject to a low-carbohydrate diet that excludes all fatty, floury, fried, spicy and sugar. This method is suitable only for those who do not suffer from chronic gastritis and colitis in the acute stage. Not only the intestines will be cleansed, but also the liver, kidneys, stomach, blood vessels and blood.

As a result of the use of such a product, it becomes possible:

Detoxification. To do this, it is enough to drink a glass of the drink on an empty stomach every morning for 1-2 weeks in a row.
Neutralization of free radicals. Their timely suppression protects against the development of cancer, benign neoplasms, atherosclerosis and thrombosis.
Cholesterol lowering. The effectiveness of this will be much higher if fresh fruits and berries are added to the main product. As a result, blood pressure normalizes and the risk of myocardial infarction decreases.

Useful properties of yogurt for weight loss

The effectiveness of the use of this lactic acid product in the fight against excess weight is due to its high nutritional value and low calorie content. It is almost impossible to recover from it, even if you get very carried away. But its benefits will be noticeable only when drawing up the right diet with the consumption of a limited amount of carbohydrates and playing sports.

Here is what causes weight loss:

Detoxification. This takes 1 to 2 months; the worse a person eats, the more time is needed.
Cleansing from slags. They settle in the intestines and blood vessels, preventing sufficient oxygen from reaching the cells. As a result, the metabolism slows down, which leads to the appearance of fat folds on the abdomen.
Normalization of cholesterol levels. Its high level is associated with a sedentary lifestyle, eating unhealthy foods and being overweight. Yogurt also gives energy for sports, quickly satisfies hunger and fights fat.

Important! To lose weight, you can not cook this dish with sugar and its analogues, it is better to replace them with berries and fruits.

Harm of homemade yogurt

By itself, such a product is not at all harmful, it can cause problems only if it deteriorates. In this case, most likely, the stomach will hurt, nausea, belching and loose stools will appear, up to vomiting. With such symptoms, you must immediately drink at least 0.5 liters of pure mineral water or activated charcoal, following the instructions for it.

Such a delicacy can also cause harm during exacerbation of gastritis with high acidity, colitis, cholelithiasis. In case of deterioration of health, it is necessary to exclude any yogurt dessert for 5-10 days, which can provoke colic and abdominal pain.

Among the contraindications to the use of homemade yogurt is lactose intolerance. In such a situation, it is allowed to replace animal milk with any vegetable milk - soy, almond, rice, etc. You also need to take into account the reaction of the body to additional ingredients - sourdough, sugar, fruits and berries.

Homemade yogurt recipes

This dish needs to be cooked for 1-2 times, as it quickly deteriorates. Here you can use both goat's and cow's milk, even sheep's milk is suitable. The priority is a home-made product with a high fat content, ideally cream. Always boil it before adding it. Pasteurized, store-bought - not the best option. Adherents of raw food and vegetarianism should pay attention to the soy, rice, coconut analogue. The first has a bitter aftertaste that not everyone will like.

Here are a few ways to make delicious yogurt:

In a yogurt maker. You will need milk (1 l), bananas (2 pcs.), water (80 ml), sourdough (250 ml) and powdered sugar (100 g). All these components are mixed and the mass is whipped with a mixer. Then it is laid out in a bowl and a delicacy is left for 6 hours, choosing the appropriate settings. After the specified time, the dish is taken out and put in the refrigerator for 3 hours, after which it is poured into glasses.
In a slow cooker. Wash the special bowl well in advance, put it upside down on a towel to drain and wait for it to dry. At this time, boil 3 cups of milk, cool it, add sourdough (30% of the total mass) and powdered sugar (50-100 g). Mix the composition thoroughly, pour it into the prepared container and select the “yogurt” mode. The temperature should be no more than 40 degrees, the cooking time is 4 hours, the mass should be stirred every 20 minutes, as a result it will thicken, and it will need to be poured into glasses. At the end, the dish can be decorated with fruit syrup, jam or berries; serve it chilled.
in a thermos. Boil 1.5 milk and cool, pour the starter (0.5 l) and wait until it is completely dissolved. Instead of this ingredient, you can use ready-made yogurt. Next, to taste, add sugar, fruits and berries, pour the mixture into a container, close the lid tightly and leave for 8 hours in a warm place. Then, in the same form, put the thermos in the refrigerator; you can taste the dessert already 3 hours later.
in a natural way. To prepare a treat without sourdough, you will need to combine homemade yogurt (1 l) with vanilla sugar (2 tbsp.) And raspberries (100 g). The latter can be replaced with any other berry or fruit. Then gently, stirring, pour 1.5 tsp. corn starch as a thickener. After that, beat the mass with a mixer and fill it with 0.5-liter jars, close them with lids and refrigerate for 12 hours.

It is best to serve yogurt in a transparent container - a glass, a bowl or an ice cream maker. From above, for beauty and convenience, you can insert a cocktail straw. In the season of fresh berries and fruits, it would be appropriate to decorate the dish with raspberries, blackberries, blueberries, plums, etc. It also turns out delicious with additives in the form of grated chocolate, nuts, ground coffee beans, jam, syrups. With the resulting yogurt, you can cook casseroles, pancakes, cocktails, smoothies, cookies and many other equally delicious dishes.

Important! The longer you keep the mixture in a thermos, the brighter the sour taste will be.

This dessert is best absorbed on an empty stomach, and in no case should you drink it with anything. Giving it in the evening is not as useful as it is mistakenly believed.

It is almost impossible to gain weight from it, as it is one of the lowest calorie drinks.

This lactic acid product began to be made by the ancient Thracians, and initially it was made from sheep's milk. In Kievan Rus, yogurt was as popular as mead.

Homemade drink should be stored in the refrigerator at a temperature not below zero. When it is frozen, about 50% of useful substances are lost. If it stays in a warm place for more than a day, it can ferment, and then the sour taste will increase. It is almost impossible to get poisoned with such a dessert if the production technology is strictly observed.

How to make homemade yogurt - watch the video:

If you take into account the benefits and harms of yogurt for the body and how to make it at home, you will definitely be able to “wipe your nose” with commercial manufacturers who love to pass off their products as natural, although in fact they are harmful and even dangerous. Such a dish can be safely given even to children!

Is yogurt good for the human body? What is this product? You will find answers to these and other questions in the article. Today, yogurt is very popular. This is a fermented milk product, a close relative of kefir.

One person in Europe consumes an average of 10 to 40 kg of yogurt per year, in our country this figure reaches hardly 2 kg, which is also quite a lot. Yoghurts are popular due to good advertising, which says that this product can significantly improve human health. Whether yogurt is really good for a person, we will find out further.

Yogurt

So is yogurt good for humans? First of all, it must be taken into account that only homemade yogurt made from milk and a special ferment, which contains two or more living active bacteria, has a beneficial effect on the body. Their concentration should be at least 10 million cells - only in this case the product will

These bacteria have a very short lifespan, so natural yoghurt can last no more than a week at 7°C. So think about it: what is the composition of store-bought yogurt if its shelf life reaches 30 days or even more?

The benefits of yogurt

Many people ask, “Is yogurt good for humans?” It is known that natural yogurt differs from kefir only in the presence of fruits and sugar in it. Its benefits are as follows:

It is rich in mineral components and vitamins that make our bones strong and contribute to their full development, prevent the harmful effects of infections and have a general strengthening effect.
Strengthens the activity of the immune system. If every day you eat 300 g of yogurt, which contains active microflora, this will significantly strengthen the immune system, and will be the prevention of viral and colds. After a couple of months of systematically taking the product we are considering, you will find that you begin to get sick less.
Provides gastrointestinal health. Daily consumption of yogurt has a positive effect on the condition of the stomach and intestines. It helps with metabolic disorders and diarrhea. Some types of yogurt preserve the microflora, protect the gastrointestinal tract at the time of taking antibiotics, which destroy beneficial bacteria in it and contribute to the appearance of new infections in the body. Moreover, yogurt contains calcium and lactobacilli. The first of them not only preserves the elasticity and integrity of our bones, but also supports the activity of the intestines and even prevents the activity of bacteria that provoke the oncological ailments of this organ. Lactobacilli provide beneficial intestinal microflora.
Helps in the treatment of thrush (vaginal candidiasis). Reception of natural yogurt reduces the number of bacteria that contribute to the appearance of plaque on the mucous membrane.
Good for people who are lactose intolerant. The lactic acid bacteria in yogurt are responsible for the digestion of lactose. That is why it can be eaten by people in whose body there are too few enzymes for the complete processing of milk.
Removes unnecessary cholesterol from the body. If you eat 100 g of yogurt a day, you can get rid of the harmful and increase the amount of good cholesterol in the blood. Thanks to this, the general condition of your body will improve.
Destroys pathogenic microorganisms. This is due to the ability of the product to synthesize lactate.

What is contained in 100 g of yogurt?

Now you know the answer to the question: “Is it good to drink yogurt?” Yes, very helpful. It should be noted that only 100 g of this product contains 25% of the daily norm of calcium and 15% of phosphorus. It contains an easily digestible protein that does not cause allergic reactions.

For whom is it effective?

Next, we will talk about the projects “Are all yogurts healthy?”, And now we will find out for whom the product we are considering is effective. It is known that the healing qualities of yogurt are similar to the benefits of kefir. This product is indicated for:

suffering from dysbacteriosis;
old people;
improve the condition of the heart and blood vessels;
treatment and prevention of enteritis and colitis;
prevention of osteoporosis;
strengthening the central nervous system, preventing depression and improving mood (thanks to phosphorus, magnesium, calcium, vitamin B5, iron);
prevention and treatment of ailments characterized by a decrease in the activity of the adrenal glands and the thyroid gland;
activation of the functioning of the brain;
weight normalization;
balancing the hormonal background of women;
cleansing the body after poisoning and blocking carcinogens.

Harm of yogurt. preservatives

The answer to the question "Useful whether drinking yoghurts "?" obvious. Yes, useful. Can they harm the human body? All the previously listed qualities apply only to natural yogurt. However, today yogurts with a shelf life of about a month are sold in stores (as we talked about earlier), which means that such a product, at best, will be useless, and at worst, harmful.

Almost all yogurts contain the preservative E1442. It is needed in order to increase the shelf life of the product. At the same time, this substance eliminates all the beneficial qualities of the components of yogurt, which could truly have a positive effect on the body. Many practicing doctors claim that E1442 (hydroxypropyl distarch phosphate) provokes the development of pancreatic necrosis.

E1442 are large molecules found in corn starch, which is part of genetically modified corn and gradually destroys the pancreas, reduces its activity and contributes to the appearance of serious ailments.

The harm of sugar, which is part of yogurt

In homemade yogurt, there are only 6 g of sugar per 150 g of the product, and in the store it is 5-6 times more. Yogurt manufacturers add sugar in such large quantities in order to increase the popularity of their products and make them more attractive than kefir, sourdough or cottage cheese.

As a result, people eat a tasty product in huge quantities, and this is fraught with obesity, damage to the teeth and oral cavity, and swelling. Such products are dangerous especially for diabetics. And also sugar contributes to the leaching of calcium.

It should also be noted that different types of yogurt differ from each other not in the content of different fruits and juices, but in flavors that are harmful to human health. In many purchased yogurts, you can find sodium citrate (E331), which increases the acidity of the stomach.

Useful ingredients

Useful components in yogurt are destroyed very quickly. Lactobacilli and bifidobacteria, which are necessary for our body, die after a couple of days of storing yogurt. And the fact that this product is stored in stores for a month or more, and people buy it far from the first day after the date of creation, suggests that they can only “enjoy” flavors and stabilizers.

Fruit and yogurt

Fruit together with lactic acid bacteria cannot exist. Then what are these ingredients found in yogurt? Pieces of peach, strawberries, kiwi and other fruits are added to it in frozen or canned form.

Very often, yogurt is enriched with citric acid or sugar and flavored squeezes, which remain after the creation of marmalade or jelly. Such pieces are sterilized in a rather unusual way by irradiating them with radiation.

Carcinogens

Yogurt forms dangerous carcinogens in the body. It is known that its attractive taste is liked by everyone. For the fact that it is present in store-bought yogurts, it is necessary to “thank” the manufacturers. After all, it is they who add aspartame or E-951 flavor enhancer to it. This substance, once in the body, begins to release formaldehyde, formic acid and other destructive carcinogens.

Fermentation

Also, yogurt can ferment. When the product expires, yeast, mold fungi, and putrefactive bacteria appear in it. Microbes begin to multiply, which contributes to the release of carbon dioxide. As a result, the package swells up.

The human immune system destroys most of these bacteria. The same microorganisms that were able to overcome the attack of immunity provoke the appearance of diarrhea and gases. It is these signs that indicate the entry of toxins and harmful microbes into the body.

When should you not drink natural yogurt?

flatulence (increases the creation of gases);
gastritis associated with high acidity of the stomach;
weak kidneys (may inspire kidney failure);
diarrhea (has a laxative effect);
ulcers of the stomach and duodenum;
babies under 1 year old (irritates the stomach of a fragile organism).

As you can see, the benefits and harms of yogurt are a rather controversial issue. It is safe to say that this product has an alternative replacement that affects the body much better, for example, the same kefir.

Store-bought yogurts are just a marketing ploy and a hoax on the part of manufacturers who want to make money at the lowest cost. They don't care about your health! If you still want to treat yourself to yogurt, make your own. After all, this way you will know that there are no harmful chemical additives in its composition.

Chemical composition and nutritional value

It is known that it is 68 kcal. It contains:

3.2 g fat;
5 g proteins;
86.3 g of water;
3.5 g carbohydrates;
0.7 g of ash;
1.3 g organic acids.

This product also contains the following vitamins:

0.2 mg riboflavin (vitamin B2);
22 mcg of vitamin A (RE);
0.31 mg of vitamin B5;
0.05 mg vitamin B6;
0.02 mg retinol;
1.4 mg of vitamin PP;
0.6 mg vitamin C;
40 mg of vitamin B4;
0.04 mg vitamin B1;
0.2 mg niacin;
0.43 mcg of vitamin B12;
0.01 mg beta-carotene.

It also contains the following macronutrients:

magnesium - 15 mg;
potassium - 147 mg;
phosphorus - 96 mg;
calcium - 122 mg;
chlorine - 100 mg;
sodium - 52 mg;
sulfur - 27 mg.

And in yogurt there are such trace elements:

10 micrograms of copper;
0.1 mg iron;
5 μg molybdenum;
2 mcg selenium;
9 mcg iodine;
0.4 mg zinc;
1 µg cobalt;
2 µg chromium;
20 mcg fluorine;
0.006 mg manganese.

Projects

It is known that since 1999 schools in Russia have been implementing the program "Conversation about Proper Nutrition". This unique educational project was developed at the Institute of Developmental Physiology of the Academy of Education of the Russian Federation on the initiative and with the support of Nestlé Russia.

Today, 48 regions of the Russian Federation and more than 850 thousand schoolchildren and preschoolers participate in the project every year. They willingly hold master classes and classes where they talk about healthy food, and are participants in various competitions. It is known that every research paper "Are all yogurts healthy?", performed within the framework of this program, is excellent. Children use testing methods:

Practical - observation, questioning, experiment.
Theoretical - comparative data analysis.

In the process of exploration, kids find out many interesting facts about yogurt. So, many of them already know that the most important condition for fermentation is the participation of living microorganisms from the lactobacillus family (Streptococcus thermophilus and Bulgarian bacillus).

Few of you know if Activia yogurt is healthy. But the kids found out that Activia is a low-calorie product and its benefits are the same as those of kefir. But since it has different flavors, they believe that it is better to use kefir, which can be combined with berries or dried fruits.

Surely you do not know the answer to the question “Is Chudo yogurt healthy?” And the kids conducted research and determined that this product contains a huge amount of stabilizers.

How to choose the healthiest yogurt?

If you want to buy yogurt in the store, give preference to the product that is made from milk fermented with lactic acid bacteria. It should also be free of gelatin and chemical additives.

Choose yogurt that has either no sugar or very little sugar. Always pay attention to the expiration date.

Yogurt is a great example of an interaction principle that nutritionists often talk about. For this, different products are taken, as a result of the combination of which a new valuable product is formed. And whether yogurt is healthy, you will learn from our article.

Useful properties of yogurt

Firstly, yogurt is digested better than milk, therefore it is useful for people suffering from lactose intolerance, allergy sufferers who do not perceive milk protein. Through fermentation, milk sugar is broken down into easily digestible glucose and galactose.

Yogurt

Yogurt keeps the colon healthy. The lactobacilli that make up yogurt improve bowel function and prevent the risk of colon cancer.

Useful substances of yogurt:

B vitamins;
Vitamin A;
Vitamin PP;
Vitamin C;
Choline.

Minerals:

Calcium;
Sodium;
Magnesium;
Chlorine;
Sulfur;
Manganese;
Phosphorus;
Potassium;
Zinc;
Iron;
Fluorine;
Chromium.

Yogurt improves the absorption of other nutrients, including calcium and vitamin B.

Yogurt is good for immunity, helps recovery from intestinal infections. This product minimizes the negative impact of antibiotics on the intestinal mucosa by preventing them from killing beneficial bacteria.

Yogurt is able to suppress fungal infections. This is a valuable source of calcium, which in yogurt is half the daily norm for a child and 40% of the norm for an adult.

Yogurt is the richest source of proteins. It contains about 10-14 grams of protein, which is 20% of a person's daily intake.

Yogurt is able to reduce the level of "bad" cholesterol.

Yogurt is easily absorbed by the body itself and improves the absorption of useful vitamins and minerals contained in all foods consumed per day.

Yogurt is contraindicated:

With gastritis;
With a stomach or duodenal ulcer;
With flatulence;
With diarrhea;
With kidney disease.
It is not recommended to give yogurt to children under one year old.

How much yogurt can you eat per day

100-200 grams of yogurt (or two cups) will help the body intensively produce interferon, which boosts immunity. It will also help maintain the normal microflora of the vagina, reduce the level of development of fungal infections.

How to choose yogurt

Real yogurt should contain two ingredients: milk and live lactic acid bacteria. The presence of cream, casein, whey in yogurt is acceptable.

The density of yogurt is not important, bacteria can live in liquid, semi-liquid and thick masses.

The smell of yogurt corresponds to the smell of sour milk.

The calorie content of yogurt should be about 200 - 250 kcal.

How to store yogurt

The maximum shelf life of natural yogurt is 14 days. It is best to keep it in the refrigerator.

Healthy yogurt recipes

Tzatziki

To prepare the tzatziki sauce, add 5 cloves of minced garlic and 3 grated fresh cucumbers to thick yogurt (375 g). The resulting mixture should be seasoned with black pepper and salt, add 4 tbsp. tablespoons of olive oil and lemon juice, herbs to taste and mix everything thoroughly.
This is a traditional Greek sauce served with vegetables or bread.

Tarator with cucumbers and yogurt

1. Cut 3 cucumbers into small pieces.
2. We clean 2-3 walnuts, adding them to the dish chopped.
3. Finely chop the greens that your family members love.
4. Salt, pepper.
5. Fill with 500 grams of yogurt.
6. Let the soup brew in the refrigerator for 2-3 hours.

Such a cold soup is popular in the summer in Bulgaria and Macedonia. In these countries, the question of whether yogurt is healthy will be answered positively.

Enjoy your meal!

Hi all! The benefits of yogurt for the body are considered undoubted, it is one of the fundamental components for a balanced diet that keeps our body healthy. Yogurt is a product of a group of probiotics containing several colonies of living microorganisms that have a positive effect on our well-being. The word probiotic comes from the Greek and means "for life".

About the benefits and properties

In folk medicine, it is believed that health begins with the intestines, that is, if the intestines are in order, then the whole body is healthy. And yogurt is one of the most gut-friendly foods, with its main health benefits:

Digested with ease. An example of this is that many people who are lactose intolerant can enjoy this product without problems.
It contains more than a hundred million live bacteria, a lot of vitamin B. These bacteria help fight all kinds of infections in the digestive system.
Helps stabilize the intestinal flora and microorganisms in the digestive system. Its bacteria convert the sugar in regular milk, also known as lactose, into lactic acid.
Prevents the development of harmful bacteria in the intestines, which usually get there as a decomposition product of the food eaten. Therefore, yogurt helps fight diarrhea and constipation.
Reduces cholesterol levels, promotes the absorption of fats and reduces the negative effects of antibiotics. It also contains calcium, magnesium and phosphorus, essential minerals for bone health.
This is a food that is generally suitable for everyone, with any type of diet. Many cooking recipes and folk remedies include it as a base. This comes from the fact that yogurt is a healthy source of nutrition.
Some people use yogurt as the main ingredient in making homemade natural creams and masks. They help to improve the condition of the skin and can be used for all skin types as a regenerative exfoliant, that is, to cleanse it of dead particles.
Some studies have shown that yogurt can prevent the growth and fight vaginal yeast bacteria through regular use. There are several cases where good results have been obtained in the fight against candidiasis.
Increases resistance to disease: Regular consumption of yogurt stimulates the immune system.
Helps in cases of cardiovascular diseases.
Prevention of osteoporosis at any age (yogurt provides 70% of the total calcium requirement in the diet, so this food becomes an abundant natural source of calcium).
Lactobacilli increase the effectiveness of various human immune functions, including stimulating the action of an antitumor function that delays (or prevents) the onset of cancer. A person who regularly consumes natural yogurt has a reduced risk of developing colon and breast cancer.
This is an excellent anti-allergic agent: when the intestines work, the allergy caused by intoxication of the body decreases or disappears.
The benefits of yogurt for weight loss are undoubted if you use a low-calorie product. It also helps in cases of anorexia and bulimia, its high content of calcium and high-quality protein, vitamins and carbohydrates, largely restores the body's defenses.
This product is very useful for people suffering from alcohol or drug addiction, as well as those who take a lot of medication. Yogurt in the diet is almost mandatory in many medical institutions.
Helps cure celiac intestinal flora and better absorb nutrients.
For those who cannot tolerate milk sugar, yogurt can be a very useful replacement option.

Skin beauty benefits

If health begins in the intestines, then we can say that beauty too. Yogurt is really beneficial for healthy skin because it cleanses the intestines. Thanks to this, nutrients are more efficiently absorbed and assimilated, toxins and harmful waste are removed, which is immediately reflected in the skin. Therefore, it can be said that the benefits of homemade yogurt (store-bought often contains flour and a lot of refined sugar), when consumed regularly, greatly contributes to youth and overall beauty, and also prolongs life and makes it healthier.

The benefits are manifested not only when the product is consumed internally, but also when applied directly to the skin or hair as a mask. Yogurt gives the skin freshness and a very young look.

Here are two skin mask recipes that are very effective for not only keeping you young, but also helping to heal some ailments such as acne, dryness, and lethargy. However, it should be remembered that skin health does not come from the outside, but from the inside, and one of the key points is the proper functioning of your intestines and kidneys.

Hercules and yogurt mask

Used for exfoliation, rejuvenation and deep cleansing of the skin.

Ingredients:

A cup of plain yogurt (unsweetened)
Two tablespoons of hercules
One tablespoon of pure honey

Yogurt and Lemon Juice Mask

It serves to help heal wounds or ulcers on the face, and is very helpful in keeping the hair and scalp in good condition.

Ingredients:

Juice of half a lemon
A teaspoon of olive oil
Cup of homemade sugar free yogurt

The procedure for preparing the mask:

Mix all ingredients well (you can do this in a blender)
Wash your face thoroughly at night with mineral water.
Pin up your hair and apply the mask like a cream without stretching your skin.
If you want to apply the mask to your hair, do so by lightly massaging the roots.
Leave the mask on for twenty minutes and then rinse off.
You can apply moisturizer to your face.

Who can't

Despite all the above benefits when using yogurt, it should be consumed with caution by people suffering from chronic diseases of the stomach and urinary system, it is advisable for them to consult a doctor.

It's also best to make your own yogurt at home, or buy it without flavorings, which can contain harmful chemicals and preservatives.

On average, one person consumes from 10 to 40 kilograms per year, but in our country this figure hardly reaches two kilograms per person, which is also a lot. The reason for such popularity of yogurt is good advertising, which claims that this product can significantly improve human health.

But is yogurt really as healthy for a person as it is advertised to us? What are the real benefits and harms of yogurt packaged in a beautiful jar and wrapper? What is really hidden under this package? Today we will look into this.

First of all, it is worth considering that only homemade yogurt made from a special starter culture containing two or more active live bacteria, the concentration of which should be at least 10 million cells, has a positive effect on the body - only under such conditions will yogurt be useful.

These bacteria do not live very long, so real yogurt can be stored for no more than a week at temperatures up to +7 degrees Celsius. So think about it: what is in store-bought yogurt, the shelf life of which reaches 30 days and even more?

Natural yogurt differs from kefir only in the presence of and. What is its use?

Rich in vitamins and minerals. These substances strengthen our bones and help them develop fully, have a general strengthening effect on the body and prevent the harmful effects of infections;
Strengthens the immune system. Daily consumption of 300 grams of yogurt, which includes active microflora, significantly strengthens the immune system, and therefore helps prevent colds and viral diseases. After a few months of regular yogurt intake, you will notice how much less you get sick;
Promotes gastrointestinal health. The daily use of yogurt cannot but affect the condition of the gastrointestinal tract. It helps with metabolic disorders related to the stomach, as well as diarrhea. Some types of yogurt preserve favorable microflora, protect the gastrointestinal tract while taking antibiotics, which kill bacteria in it and expose the body to new infections. Moreover, yogurt contains lactobacilli and calcium. The first of these components provides beneficial intestinal microflora, and the other not only preserves the integrity and elasticity of our bones, but also maintains the normal functioning of the intestine and even prevents the activity of bacteria that provoke the oncological diseases of this organ;
Helps in the treatment of thrush (vaginal candidiasis). Taking natural yogurt reduces the number of bacteria that lead to the appearance of plaque on the mucous membrane, similar to dairy products;
Good for people with lactose intolerance. When using yogurt, its lactic acid bacteria perform the functions of digesting lactose, so this product can be consumed by people whose body does not have enough enzymes for the full processing of dairy products;
Removes excess cholesterol from the body. By eating 100 grams of yogurt a day, you can get rid of bad cholesterol and increase the amount of good cholesterol in the blood, which will help improve the condition of the whole body;
Eliminates pathogenic microorganisms. This is due to the ability of the product to synthesize lactate.

It is worth noting that only 100 grams of yogurt contains 15% of the daily requirement of phosphorus and 25% of the calcium requirement. It contains an easily digestible protein that does not cause allergic reactions.

The useful properties of this product are almost the same, therefore, in addition to the above properties and recommendations for use, it is effective for:

Old people;
Suffering from dysbacteriosis;
Prevention and treatment of colitis, enteritis;
Improving the state of the cardiovascular system;
Strengthening the central nervous system, improving mood and preventing depression thanks to magnesium, phosphorus, vitamin B5, iron and calcium;
Prevention of osteoporosis (calcium contained in yogurt strengthens bones);
Treatment of enteritis and colitis;
Prevention and treatment of diseases characterized by a decrease in the functions of the thyroid gland and adrenal glands;
Balancing the hormonal background of women during the period of hormonal disorders and breastfeeding;
Activation of the brain;
Blocking carcinogens and cleansing the body after poisoning;
Restoration of normal weight.

Harm of yogurt

All these properties are remarkable only for natural yogurt. However, today on store shelves there are yogurts with a shelf life of about 30 days, which means that such products will be useless at best, and at worst harm where natural yogurt benefits the human body.

Almost all yoghurts contain the preservative E1442. This preservative is necessary in order to increase the shelf life of yogurt, while it destroys all the beneficial properties of the components of this product that could really have a positive effect on the body. Instead, according to most practitioners, the substance E1442 (hydroxypropyl distarch phosphate) provokes a serious disease of the pancreas - pancreatic necrosis. These are large molecules contained in corn starch, which, in turn, is part of genetically modified corn and slowly destroys the pancreas, reduces its activity and provokes the occurrence of serious diseases;
These foods are high in sugar. Homemade yogurt contains about 6 grams of sugar per 150 grams of product, while store-bought yogurts contain 3-6 times more. Yogurt manufacturers came to this decision in order to increase their popularity among consumers and make them much more attractive than the healthier kefir or sourdough. The sweet and attractive taste of yogurt leads to the fact that it can be eaten in large quantities, and this is fraught with edema, obesity, damage to the mouth and teeth. The presence of an abundance of sugars makes this product dangerous for diabetics, leading to calcium leaching. It should also be noted that different types of yogurt are characterized not by the content of various or fruits, but by flavors that are harmful to human health. Also, most store-bought yogurts contain sodium citrate (E331), which provokes an increase in the acidity of the stomach and oral cavity;
In yogurt, useful components are destroyed very quickly.. After a few days, bifidobacteria and lactobacilli, which our body needs, disappear after a few days of storing yogurt. And the fact that this product is stored in stores for a month or more, and buyers do not purchase it in the first days after the date of manufacture, suggests that they only have to “enjoy” only stabilizers and flavors;
Fruit cannot exist with lactic acid bacteria. Then what are these ingredients that I find in yogurt? - you ask. Pieces, and have long lost all their useful properties, as they are added to this product in canned or frozen form. The reason is that fruit acids are incompatible with the beneficial bacteria in fermented milk products. In most cases, instead of real pieces of fresh fruit or in yogurt, flavored and enriched with sugar or citric acid, the pomace that remains after the production of jelly or marmalade is added. Such pieces are sterilized by a rather original method, exposing them to radioactive radiation;
Forms dangerous carcinogens in the body. Love yogurt for its appealing taste? And how much the kids love it! So, for the presence of this taste in store-bought yogurts, you should “thank” the manufacturers for adding aspartame or E-951 flavor enhancer to their composition. These substances, when ingested, release formic acid, formaldehyde and other harmful carcinogens;
Yogurt can ferment. This process occurs after the expiration date or the appearance of molds, yeasts and putrefactive bacteria. The reproduction of these microbes leads to the release of carbon dioxide and swelling of the package;
Most of the bacteria entering the human body are destroyed by the human body's immune system. The same bacteria that managed to overcome the attack of immunity provoke the occurrence of gases and diarrhea, which indicates the entry of harmful microbes and toxic substances into the body.

Even natural yogurt has a number of contraindications and is not recommended for:

Gastritis associated with increased acidity of the stomach;
Flatulence (increases the formation of gases);
Diarrhea (has a laxative effect);
Kidney disease (may cause kidney failure);
Children under 1 year old (irritates the stomach of a newborn organism);
Ulcerative diseases of the stomach and duodenum.

What can certainly be said about this product is that the benefits and harms of yogurt are a rather controversial issue. It is safe to say that he has many alternative products that affect the body much better, for example, the same kefir.

Store-bought yogurts are just a marketing ploy and a fraud of manufacturers who want to make big money at minimal cost, but they don’t care about your health at all. If you still want to treat yourself to yogurt, make it at home - so you will know that it does not contain any harmful chemical additives.

Nutritional value and chemical composition of yogurt

The nutritional value
vitamins
Macronutrients
trace elements

Calories 68 kcal
Proteins 5 g
Fat 3.2 g
Carbohydrates 3.5 g
Organic acids 1.3 g
Water 86.3 g
Ash 0.7 g

Vitamin A, RE 22 mcg
Retinol 0.02 mg
beta carotene 0.01 mg
Vitamin B1, thiamine 0.04 mg
Vitamin B2, riboflavin 0.2 mg
Vitamin B4, choline 40 mg
Vitamin B5, pantothenic 0.31 mg
Vitamin B6, pyridoxine 0.05 mg
Vitamin B12, cobalamin 0.43 mcg
Vitamin C, ascorbic 0.6 mg
Vitamin PP, NE 1.4 mg
Niacin 0.2 mg

Potassium, K 147 mg
Calcium, Ca 122 mg
Magnesium, Mg 15 mg
Sodium, Na 52 mg
Sulfur, S 27 mg
Phosphorus, Ph 96 mg
Chlorine, Cl 100 mg

Iron, Fe 0.1 mg
Iodine, I 9 mcg
Cobalt, Co 1 µg
Manganese, Mn 0.006 mg
Copper, Cu 10 mcg
Molybdenum, Mo 5 mcg
Selenium, Se 2 mcg
Fluorine, F 20 mcg
Chromium, Cr 2 mcg
Zinc, Zn 0.4 mg