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Yogurt is a product made from fermented milk with a delicious taste that is loved by many people. Yogurt also has many health benefits, adding essential nutrients. However, in order for yogurt to fully promote these benefits, people need to know how to choose the right yogurt as well as know when to eat yogurt best.
1. Benefits of eating yogurt and health
Yogurt and fermented milk drinks in general have long been known to have various health benefits for the body. The beneficial bacteria in yogurt are not only good for digestion, but the composition of yogurt also prevents cardiovascular disease by acting as a beneficial antioxidant for the body. In addition, yogurt has shown other health benefits, for people with lactose intolerance, constipation, diarrhea, inflammatory bowel disease and allergies. Yogurt and other dairy products can also help maintain body weight because they increase levels of hormones that promote satiety. Furthermore, full-fat yogurt contains conjugated linoleic acid, a nutrient that may reduce body fat and reduce the risk of breast cancer.
Besides, there are some types of Greek that are good sources of probiotics like Bifidobacteria, which help keep the intestines healthy. At the same time, the consumption of yogurt in combination with other healthy foods such as fruits and vegetables has been shown to increase the immune response in the digestive system, thereby reducing the risk of diabetes. Digestive disorders such as colon cancer, diarrhea, inflammatory bowel disease and other bacterial infections can be inhibited by eating yogurt.
Because of the benefits mentioned above, yogurt has been considered part of a healthy diet. However, like other foods, yogurt should also be consumed in moderation, a balanced diet with many other healthy foods is required for good health as well as eating milk. Sour always brings the best effect is also a thing to pay attention to.
Sữa chua và đồ uống từ sữa lên men nói chung từ lâu đã được biết là có nhiều lợi ích sức khỏe khác nhau cho cơ thể
2. When is the best time to eat yogurt?
To make the most of the health benefits of yogurt, nutrition experts recommend that people consume yogurt at the following times:
Breakfast Eating yogurt as a breakfast menu is very good for those who need it. subjects who want to lose weight. The nutritional content in yogurt is considered enough to provide energy for the body in the morning. In addition, digestive system health will also be maintained.
Weaning and snacking Choosing yogurt as a snack for children or as a snack for adults is not only safe for weight but also good for maintaining calorie intake without affecting the main meals. .
Furthermore, one study showed that consuming yogurt has the same effect as chocolate, it can make people feel happier after consuming it.
After a meal It is better to choose yogurt as a dessert instead of choosing other products that contain a lot of sugar. Yogurt can help the body reduce blood cholesterol in a meal that has just entered the intestines.
When traveling When traveling and visiting a new place, guests are prone to diarrhea, abdominal pain and nausea. Usually this is caused by bacteria from the food. Yogurt can help remedy this.
With the four recommended times mentioned above, the best options to consume yogurt are in the morning or on an empty stomach. This is because the good bacteria or probiotics in yogurt must reach the large intestine alive to maintain digestive efficiency and health. If you eat yogurt after a meal, the good or beneficial bacteria will no longer exist due to stomach acid during the digestion of food.
Actually, on an empty stomach, the stomach will also produce stomach acid. However, the amount of acid is not as much as when the food has entered the stomach. At this time, when the amount of stomach acid is not too much on an empty stomach, it is confirmed to be safe for the effectiveness and activity of yogurt bacteria to maintain the health of the digestive system.
However, eating yogurt on an empty stomach is not recommended for those with stomach problems. For example, people with chronic gastritis should rest for at least an hour after having a full meal before eating yogurt.
Sữa chua có thể giúp cơ thể giảm lượng cholesterol trong máu trong bữa ăn vừa mới vào trong lòng ruột.
3. How to choose healthy yogurt
Yogurt is generally a healthy product. However, many products that are added to yogurt during processing contain things that can interfere with the good benefits of yogurt, such as sweeteners, fats, synthetic flavors. Thus, in addition to knowing when to eat yogurt, choosing the right product is also something to know.
Choose low-fat yogurt Yogurt with the same percentage of fat as the milk used for production is 3.25% (if from whole milk), 0.5% -2% (if from low-fat milk) and less than 0.5% (if from nonfat milk).
Therefore, choosing yogurt made from low-fat milk and fat-free milk is recommended.
Choose plain yogurt with moderate amount of protein Yogurt is a good source of protein. However, the amount of protein per serving in yogurt products varies widely, with the average yogurt product containing 15 grams of protein or more per serving being one cup.
Smartly choose yogurt made from whole milk or soy yogurt with moderate amounts of protein, rather than those artificially fortified with whey or soy protein.
Choose unsweetened yogurt Processed yogurt products often contain sweeteners, such as sugar, honey, concentrated fruit juices, and high-fructose corn syrup. Accordingly, the amount of sugar consumed in yogurt may be excess compared to the real need.
Therefore, choose low-fat yogurt and unsweetened yogurt and add a little honey, maple syrup, or granulated sugar to taste and create a delicious taste.
In short, the health benefits of yogurt are beyond question. However, in order for the body to absorb all the good things brought by yogurt, consumers need to know the best times to eat yogurt as well as the types of yogurt that should be prioritized. in comprehensive health care every day.
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