Yogurt: composition, useful properties and contraindications

Yogurt is one of the most popular dairy products today. Its composition is based on whole milk and starter of various probiotics. The main feature of the product is a high content of beneficial bacteria. In terms of their concentration, perhaps yogurt is the 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 - plain and enriched.

1. Plain yogurt is the above composition of milk and sourdough.
2. Enriched yogurt contains, in addition to the traditional components, 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 healthiest 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 fermented dairy products a day. This will significantly improve the state of the intestinal microflora, speed up the metabolism and enrich with vitamins and minerals. And then the question arises - what to give preference to, because the useful composition is famous not only for yogurt, but also for kefir.

In fact, they are two very similar products - they are both made from milk using lactic starter through fermentation processes. But in the production of kefir, kefir fungus is used. It consists of 10 beneficial bacteria and bifidobacteria, if we are talking about biokefir. Biokefir, like bio-yogurt, has a higher content of beneficial bacteria, vitamins and minerals. Such a product is much less stored and valued for its "live" composition.

What is healthier: kefir or yogurt

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

Natural yogurt:

1. Clears the toxins and impurities 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 absorption of useful elements (including vitamins and iron);
6. Improves the condition of the nervous system;
7. Reduces the risk of diabetes;
8. Improves digestion;
9. Contains more niacin than any other dairy product;
10. Eliminates flatulence.

Kefir:

1. Is a leader in populating the gut with beneficial microflora.
2. Improves metabolic processes.
3. Can prevent the development of certain types of cancers.
4. Normalizes the production of bile secretion and gastric juice, so it is recommended for people with digestive system disorders.
5. Inhibits the development of harmful microflora.
6. Improves the digestibility of calcium and protein.
7. Due to a high concentration of vitamin B has a positive effect on the nervous system.

It is best for the human body not to exclude any of these healthy foods and consume them one at a time.

Composition and calories

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

In yogurt with 3% fat content the caloric value per 100 g is 66 calories, 5 g of protein, 3 g of fat and 3.5 g of carbohydrates.

How is yogurt useful for women?

1. Prevention of obesity.
2. Help in maintaining proper bowel function.
3. Breast cancer prevention.
4. Help in losing weight, speeding up the metabolism.
5. Maintain proper operation of the nervous system.
6. Reducing the symptoms of premenstrual syndrome.
7. Nourishing and moisturizing facial skin and hair.
8. Preventing mood swings and reducing the effects of stress on the body.
9. Preservation of the health of the reproductive system.

Women are leaders in the consumption of yogurt products, as its miraculous effect on 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 excess weight. Its popularity in the preparation of low-calorie dishes and various masks for skin and hair is great. Plus the positive effect of drinking yogurt on women's hormones and her mood is noted.

Benefits of yogurt for men

1. Prevention of hypertension and diseases of the urogenital system.
2. Improvement of the blood flow.
3. Improve the work of the brain.
4. Increase the chance of conceiving a healthy child.
5. Improved potency.
6. Increased fertility.

The benefits of yogurt during pregnancy

1. Increase the absorption of micronutrients.
2. Solving problems with stool and digestion thanks to lactobacilli contained in yogurt.
3. Improvement of immunity.
4. Reduces the risk of pathogenic microflora.
5. Increase of energy.
6. Control of blood sugar.
7. Reducing cholesterol.
8. Strengthen joints and bones.
9. Reducing the risk of exhaustion during pregnancy.
10. Prevention of swellings and stretch marks.
11. Reducing the symptoms of toxemia.
12. Improve your mood.
13. Reduces cholesterol levels.
14. Control the condition of the skin, hair and nails.
15. Increase the chance of having a healthy baby.
16. Helping the cardiovascular muscle function.
17. Accumulation of beneficial substances for fetal development.

Yogurt can be contraindicated for pregnant women with inflammatory processes in the stomach or exacerbations of the gastrointestinal tract. You should not abuse skimmed yogurt during pregnancy, as dairy fats are necessary for normal fetal development.

It is necessary to carefully study the composition of the products you buy and try to eat only natural yogurt. Frequent consumption of yogurt, saturated with food additives, preservatives and dyes can have a detrimental effect not only on the health of the woman, but also on the baby.

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

Useful properties of yogurt during breastfeeding

1. Increasing the amount of milk produced.
2. Compensation for the lack of useful substances in a woman's body during lactation.
3. Prevention of avitaminosis.
4. Reducing the risk of postpartum depression.
5. Normalization of sleep.
6. Improve the function of the nervous system.
7. Reducing the side effects of stress.
8. Normalization of intestinal flora.
9. Detoxification of the woman's body and cleaner milk for feeding the baby.
10. Improving the immunity of the mother and baby.
11. Helping to shed extra pounds after childbirth.
12. Restoring the level of protein in the body, which is constantly consumed during lactation.
13. Increase hemoglobin in the blood.
14. Accelerated recovery of the body after childbirth.
15. Increased vigor and performance, reducing fatigue.
16. Reducing the risk of constipation in the baby.

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

Women during pregnancy should be very responsible about their diet. When choosing yogurt, it is best to give preference to homemade product. It is easy to make it with your own hands, using sourdough and milk. If there is no such a possibility, be sure to study the composition of the store yogurt and avoid products packed with preservatives, dyes and sugar.

It is necessary to pay attention to the expiration date of the product - it should not be more than 7 days. It is necessary to give preference to highly specialized dairy shops, where you can often find natural yogurt, which can be eaten even by the baby. Also, breastfeeding mothers can eat yogurts from a special department of baby food in the supermarket after childbirth.

Benefits of yogurt for children

1. A large number of vitamins and trace elements, providing invaluable assistance in the growth of the body.
2. The formation of the immune system.
3. Large amounts of protein and calcium, necessary for the normal development of the child's skeleton.
4. Improving the absorption of vitamins and minerals by the baby.
5. Reducing the risk of avitaminosis.
6. Maintain normal hemoglobin levels in the blood.
7. Increasing stress resistance.
8. Help in establishing a daily routine.
9. Improve the learning ability and intelligence kid.
10. The formation of a useful intestinal microflora.
11. Prevention of constipation.
12. Improved appetite.
13. Easy digestion (compared with milk).

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

All-natural yogurt may be introduced as part of baby's diet from 6 months of age. When preparing your child's menu make sure that you pay attention to the composition of the fermented milk products and do not buy yogurt stuffed with artificial ingredients. It is best to feed him homemade yogurt or at least choose a product labeled "for children.

Babies from the sixth month of life can be given a spoonful of yogurt a day. From 1 to 2 years it is recommended to give up to 100 ml of yogurt per day, and older children can increase this dosage to 200 ml. A child who has reached the age of 13 can safely give the daily rate of an adult.

Is it possible to eat yogurt while losing weight

Many people when dieting 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 the weight loss will definitely have to be postponed indefinitely.

Yogurt is one of those products, to which fat content can be disregarded, - it is very useful and in the process of losing weight will affect only positively.

Natural yogurt significantly speeds up the metabolism, helping to burn existing or just eaten fat. The protein in yogurt helps keep blood glucose levels in check, which prevents weight gain and even prevents the development of diabetes.

Eating yogurt protects us from the production of stress hormone (cortisol), which helps us to stay on our diet longer, avoid breakdowns and a depressed psychological state. It has a positive effect on our diet by controlling gut microflora and normalizing stools.

Choosing yogurt during the diet, we must pay attention to the fact that it must be sour, white in color and have the simplest composition: only milk and bacterial sourdough. There should be no added juice, fruit, sugar, cereals.

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

When following a diet, you need to avoid most yogurt products from store shelves. There are two types of products out there: either with added sugar or with added starch. Neither can be eaten on a diet. Therefore, the fewer ingredients in the composition, the better.

Natural yogurt can help you lose weight in your waistline especially well.

Yogurt in medicine

Any yogurt, even with food additives, which is most common on store shelves, is good for our bodies high in calcium. But we still need to give preference to natural.

Diseases that regular consumption of yogurt can help prevent:

• cancer;
• diabetes;
• osteoporosis;
• fungal infections;
• hypertension;
• impotence in men;
• obesity;
• tooth decay.

For diabetes.

Harvard scientists have found that consuming as little as 30 grams of yogurt a day is enough to reduce the risk of diabetes.

For diabetic patients, natural yogurt helps keep the body's immune system toned down and reduces the symptoms of the disease. Also moderate consumption of natural yogurt in food allows you to control the process of glucose processing in the body, helps to fight excess weight and keep all systems of the body in tone.

If you have diabetes, you need to pay attention to the level of carbohydrates in the purchased product and avoid additives in the form of berries, jam or honey.

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

In pancreatitis.

With inflammation of the gastric gland it is necessary to follow a strict diet. Therefore, patients suffering from pancreatitis need to give up all kinds of food additives and eat only natural yogurt.

It is only possible to eat yoghurt two weeks after the onset of the acute process in the body and introduce it to the menu gradually, starting with the lowest fat content. It is best to eat yogurt on its own (for example, for an afternoon snack or dinner) and only when it is slightly warm.

After achieving a stable remission state, you can start adding juice and fruit pulp, as well as honey to yogurt. The useful properties of this fermented dairy product will help you get back on your feet sooner.

With gastritis

With gastritis, yogurt is an important part of the dietary menu and, thanks to its properties, helps to normalize the acidity of gastric juice, and the beneficial bacteria it contains restore normal microflora. Yogurt is good at neutralizing the damaging effects of hydrochloric acid, increases the body's resistance to disease and improves digestion.

People with gastritis should avoid food additives and it is better to consume yogurt prepared at home.

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 sourness, avoiding products with high fat content, do not abuse. It should also not contain acidic fillers.

For the intestines

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

For constipation

Pure BioYogurt is a panacea for constipation. It is best eaten every day and you won't have stool problems. If, however, problems have already begun, natural yogurt with prunes in it is the best way to help. It is also helpful to combine natural yogurt with fiber (bread or ready mix).

In case of gout

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

In colitis.

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

In hemorrhoids.

Yogurt can also be considered as a preventive measure against hemorrhoids - by eating it regularly and combining it with fruit, dried fruit and fiber, you will never suffer from this problem.

During exacerbations of the disease, yogurt is an indispensable part of the diet, because it is good for normalizing stools.

In cholecystitis.

When the disease is exacerbated, yogurt is the recommended product. The only thing you should pay attention to is naturalness. It is better to choose the minimum fat content. It is recommended to eat it several times a day, combining it with fruit or dressing dishes with it.

When poisoned

Yogurt can be eaten only after the acute stage of intoxication has passed. 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 recovery of the body.

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

Yogurt in cosmetology

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

Yogurt face masks

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

1. Rejuvenation. Useful microorganisms in the composition of yogurt perfectly nourish the skin, moisturize, saturate with vitamins and trace elements. A mask on the basis of this sour milk product stimulates the production of elastan and collagen, renew old cells.
2. Healing of the skin. Such masks serve as an excellent antiseptic for those with problematic skin. Yogurt stimulates healing and cell regeneration.
3. Nutrition. Probiotics, vitamins and minerals, which are in the composition of yogurt, well nourish and saturate the skin. After such 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 sebaceous glands. For those who suffer from high oily skin, nonfat yogurt is a real salvation in the summertime.
6. Protection. Thanks to vitamin A in the composition of yogurt, such masks protect the skin from harmful ultraviolet and dust, improve resistance.
7. Wrinkle prevention. Vitamin B helps the skin to get rid of dead cells and fine lines.

Oily skin mask
We need: 0.5 teaspoon of fresh yeast and 1 teaspoon of natural yoghurt. The ingredients should be mixed, apply to the face for just 10 minutes and then rinse off.

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

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

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

Mix the ingredients well and apply a thick layer to the face. It is most convenient to do it with a brush. Leave it for 30 minutes.

If you have inflammation on the face, you can add a pinch of cinnamon in a mask.

Rejuvenating mask of kiwi and yogurt
A kiwi is a very rich in vitamins fruit. Contained in it tannin, vitamins A, B, C and E - a real boon for our skin.

To prepare a rejuvenating mask you will need: half a kiwi, 1 tablespoon of yogurt and half a banana. The fruit should be grated on a fine grater and mixed with the yogurt, then apply a thick layer on the face and wait for 15 minutes.

Such a mask well nourishes the skin with vitamins, moisturizes and gives it elasticity.

Yogurt Masks for Hair

Natural yogurt is also good for your hair. It prevents hair breakage, adds shine and helps protect it from environmental damage.

Mask with yogurt and castor oil
Such a mask perfectly strengthens the hair and prevents split ends.

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

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

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

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

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

Mix the ingredients well and apply to the hair for 20-30 minutes. Then wash off with shampoo.

Harms and contraindications

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

1. Preservatives. At the moment almost all store yogurts have the preservative E1442 added, which significantly increases the shelf life of the product, but it also destroys all the useful microorganisms. Also, according to doctors, this substance provokes the development of a serious disease - pancreonecrosis.
2. High sugar content. A large amount of sugar syrup is used to improve the taste and popularity among customers. This leads to the risk of developing diabetes, edema, and obesity.
3. Small shelf life. Useful bifidobacteria live in yogurt for only a few days, so after this period, the product does not carry any particular health benefits.
4. Natural yogurt cannot be fruity. In yogurt, fruit additives come in a processed form, completely deprived of their beneficial properties.

Store products with additives should be avoided by people who are obese, who want to lose weight, as well as those who have gastrointestinal diseases. Such yogurts are undesirable to give to children and it is better to avoid pregnant and lactating women.

How to Choose and Store Yogurt

It's best to avoid store-bought yogurts, and if you do decide to buy it, you need to study the packaging very carefully: the expiration date should not be more than a week, and the composition should not contain anything other than milk and sourdough.

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

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

The less natural yogurt is stored, the better. Ideally, you should drink it fresh. And if there is no such possibility, it is necessary to store it in an airtight package in the fridge at the temperature of +6 degrees no more than seven days.

Can I freeze it?
"Live" yogurt is better not to freeze, otherwise the useful bifidobacteria will die.

How to make yogurt at home

To make yogurt at home, you need milk and a special starter, which you can buy in the dairy department of the store, order on the Internet or at the drugstore. The quality of the milk largely depends on the taste of the product. Milk should be as natural and "live" as possible. Therefore, the product with a long shelf life is excluded at once.

The best place to buy the yeast is probably the pharmacy, where the correct storage conditions are best observed.

Greek yogurt

In the classic version it is made from sheep's milk, but nowadays even in its historical homeland cow's milk is used. To make it, it is better to choose fat milk with a long shelf life and sourdough (you can take a jar of purchased natural yogurt).

Heat milk to room temperature and mix it with sourdough in a large jar (if purchased yogurt is used as sourdough, 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 multicooker

If you will cook yogurt in a multicooker, then you need to pour milk and sourdough there and set the mode "Yogurt". If you can not find such a mode, you need to set manually 40 degrees and 8 hours. After 8 hours, put in a clean pot gauze and pour there yogurt. After that, put it in the refrigerator for 5 hours, so that the whey drains.

Yogurt in a yogurt maker

If you have a yogurt machine, then making yogurt is noticeably easier. It is necessary simply to mix milk with sourdough, pour it into the jars of yogurt unit, switch it on and set the timer for the required time (8-10 hours). After that the jars with the product or the bowl should be taken out of the device and cooled in the refrigerator. One jar can be used as a sourdough starter next time.

Yogurt without sourdough

Sourdough can be replaced by a small amount of purchased natural yogurt without additives. Approximate proportions in the preparation of this product: 1 jar of yogurt (100-120 grams) per liter of milk. Provided that the product you bought was of high quality, and the conditions of its storage were respected correctly, such a dish is not inferior to yogurt on sourdough.

How to eat yogurt

How much you can eat per day

People with a poor immunity is better to include this product in the diet daily. It will also have a beneficial effect on the body of a healthy person. It is best for an adult to eat 1 cup of yogurt per day.

Can I Eat Yogurt at Night and on an empty stomach?

Nutritionists do not recommend eating yogurt on an empty stomach, because in this case most of the useful properties of the product are lost. It is better to eat it a few hours after the main breakfast. It is also useful to eat it as a dinner or lunch. Yogurt can be eaten pure or you can add pieces of fruit, honey, nuts and dried fruit to it.

Is it possible to eat expired yogurt?

Overdue yogurt should never be eaten, because it can lead to poisoning.

Is it allowed to eat yogurt during the Lent?

During the Lent it is not allowed to eat yogurt, because it is a product of animal origin.

What to make with yogurt

There are many healthy, dietary sauces that can be made with yogurt. You don't have to stick to a strict recipe, you can add garlic, cucumbers, basil, dill, parsley, mustard to your liking to yogurt. It is a great substitute for mayonnaise and heavy sour cream when dressing salads.

A classic yogurt sauce

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

The greens should be finely chopped and mixed with the other ingredients.

Useful ice cream for children

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

Fritters on yogurt without the use of eggs

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

Pour a little warm water over the yeast, and then, gradually stirring, add the rest of the ingredients. Fry on a well-heated frying pan until ruddy.

Can I Give Yogurt to Animals

At the moment, natural pet food is gaining momentum. Such a treat is prepared by the owners by hand, which gives the opportunity to be fully confident in its naturalness.

Natural yogurt has a taste for dogs. The bacteria in the fresh product are not only beneficial for humans, but also for them. The probiotics in it also improve the intestinal microflora of animals and increase their resistance to harmful bacteria. Yogurt even treats some fungal infections in dogs, such as candida, dysbacteriosis and diarrhea.

Also, the fermented milk product will help improve the health of cats as well. It replaces milk, which is not absorbed by adults. If there are no severe restrictions in dog nutrition, it is better to give cats this product not more than twice a week.

When formulating the diet of the pet, it is important to observe the following rule: everything must be natural and fresh. Do not forget that yogurts with artificial fillers can only bring harm to the animal. But a natural, biologically active product can even help improve health or recover from treatment.

Interesting facts about yogurt

1. Fatty yogurt helps you lose weight. It contains dairy fats, which are necessary to speed up a man's metabolism.
2. A man who eats yogurt is more likely to be a good lover. This fermented milk product has a positive effect on stamina and male strength. Also, eating it increases the chance of conceiving a healthy baby.
3. The product should not be drunk hot. Scientists have proved that when you drink yogurt with a hot drink, a lot of its useful properties are lost.

Photo of yogurt