Yogurt is a delicious and healthy fermented milk product made on the basis of milk and sourdough. The systematic use of the drink helps to normalize the digestive tract, strengthen immunity and improve overall well-being. Homemade yoghurt is 100% natural. It promotes weight loss, normalizes digestion, and improves skin condition. The composition of yoghurt contains a large amount of minerals, active living bacteria, vitamins and fatty acids necessary for the full functioning of the body.
Composition and calorie content of yogurt
In terms of chemical composition, yogurt is similar to kefir and has a similar effect on the human body. The calorie content of the home product is low and amounts to 66.8 kcal per 100 g. The energy value of purchased natural yogurt (1.5% fat) is 57.1 kcal, Greek - 76.1 kcal per 100 g.
Nutritional value of yoghurt per 100 g:
| Nutrient | Home | Natural | Greek |
| Fats | 3,2 | 1,6 | 4,1 |
| Protein | 5,1 | 4,1 | 7,5 |
| Carbohydrates | 3,5 | 5,9 | 2,5 |
| Water | 86,3 | 86,5 | – |
| Ash | 0,7 | 0,9 | – |
| Organic acids | 1,3 | 1,1 | – |
The ratio of BJU of a natural product is 1 / 0.4 / 1.4, Greek - 1 / 0.5 / 0.3, homemade - 1.1 / 0.5 / 0.3 per 100 grams, respectively.
Any drinking yoghurt (thermostatic, natural, pasteurized, lactose-free, etc.) is suitable for dietary nutrition, but the presence of sugar and other food additives does not make the products equally useful and effective, therefore, for weight loss, it is recommended to give preference to homemade, white, prepared with your own hands yogurt.
The chemical composition of a fermented milk product per 100 g is presented in the form of a table:
| Item name | Content in the composition of yogurt |
| Zinc, mg | 0,004 |
| Iodine, mcg | 9,1 |
| Copper, mg | 0,01 |
| Iron, mg | 0,1 |
| Fluorine, mg | 0,02 |
| Selenium, mg | 0,002 |
| Potassium, mg | 147 |
| Sulfur, mg | 27 |
| Magnesium, mg | 15 |
| Calcium, mg | 122 |
| Phosphorus, mg | 96 |
| Chlorine, mg | 100 |
| Sodium, mg | 52 |
| Vitamin A, mg | 0,022 |
| Choline, mg | 40 |
| Vitamin PP, mg | 1,4 |
| Ascorbic acid, mg | 0,6 |
| Vitamin B6, mg | 0,05 |
| Thiamine, mg | 0,04 |
| Vitamin B2, mg | 0,2 |
| Vitamin B12, μg | 0,43 |
In addition, the composition of yogurt contains lactose in an amount of 3.5 g, glucose - 0.03 g, disaccharides - 3.5 g per 100 g, as well as nonessential and essential amino acids and poly- and monounsaturated fatty acids, such as omega- 3 and omega-6.
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Benefits for the body
Homemade yogurt is useful for the human body, prepared without adding food colors, flavors and sugar. The health benefits of a homemade "live" fermented milk product are displayed as follows:
- Bone skeleton, tooth enamel and nails are strengthened.
- The systematic use of yoghurt has a tonic effect on the body.
- The work of the immune system is improved due to the microflora included in the product. In addition, yoghurt can be drunk to prevent viral and colds.
- The work of the digestive system and intestines is normalized and improved. Metabolism is restored, bloating is reduced, colitis is prevented.
- Regular consumption of the drink serves to prevent the development of cancer of the colon and small intestine.
- The number of harmful bacteria that lead to the appearance of plaque on the mucous membrane decreases, therefore it is recommended to drink yogurt for women to prevent and treat thrush.
- The amount of "bad" cholesterol in the blood decreases and the content of good cholesterol increases. To do this, you need to drink 100 g of homemade natural yogurt daily.
- The body gets rid of pathogenic microorganisms.
- The work of the cardiovascular system improves.
- It strengthens the nerves, improves mood and prevents the risk of depression.
- The hormonal background in men and women is normalized, the work of the brain improves.
The product contains an easily digestible protein that athletes need for proper muscle growth. Yogurt is used to prevent enteritis, osteoporosis, thyroid diseases and dysbiosis.
The natural drinking commercial fermented milk product, like the Greek one, has useful properties similar to ordinary kefir, but only the store-bought yogurt contains sugar and there can be various additives (fruits, berries, dyes, sweeteners, etc.). Store drinks are useful for bowel function, but to a lesser extent than homemade drinks.
Goat yogurt has similar health benefits and is suitable for people with cow's milk allergies. The goat milk product is almost completely absorbed by the body.
Note: Soy yogurt is suitable for people with lactose intolerance. The benefit of the product lies in the normalization of the digestive tract, however, the composition contains sugar, stabilizers and acidity regulators, so you should not abuse the drink.
Drinking yogurt on an empty stomach instead of breakfast is undesirable, since the body does not need additional bacteria in the morning, so there will be no expected benefit from the product. It is useful to consume a fermented milk product at night, as this will significantly reduce the load on the digestive system and relieve the heaviness in the stomach the next day.
Yogurt for weight loss
To get rid of extra pounds, it is recommended to consume homemade natural yogurt daily, but not more than 300 g per day. To lose weight, it is advisable to drink the drink both at night before going to bed and during the day along with other foods.
Fasting days can be done on a fermented milk product, but even so, you do not need to injure the body with a hunger strike. The main thing is to exclude fried, flour, fatty and sweet foods from the diet. For breakfast, in addition to yogurt, it is allowed to eat fruits, whole grain breads, and drink green tea. For lunch - vegetable salad (with a light dressing of olive oil and lemon juice or directly yogurt). For dinner - fruits, berries, herbs, bread.
Fasting day will cleanse the intestines and unload the stomach. Toxins and toxins will be removed from the body, bloating and heaviness in the stomach will disappear.
During the fasting day, the total amount of sour milk product drunk should not exceed 500 g.
For best results in weight loss, it is recommended to replace one meal with yogurt at least once a day.
The fermented milk product is combined:
- with buckwheat porridge;
- bran;
- oatmeal;
- fruits and berries;
- cottage cheese;
- flaxseeds.
After 2 weeks of adherence to the new diet, the weight will move from a dead center and the volumes in the waist area will go away. For the effect of weight loss to be stronger, you must adhere to the following rules: you cannot eat at least 3 hours before bedtime, drink 2 liters of liquid per day, and increase physical activity.
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Harm and contraindications for use
First of all, yogurt can harm human health in case of lactose intolerance or an allergic reaction to the product. There are a number of contraindications to the use of a fermented milk product, namely:
- chronic bloating;
- stomach upset;
- ulcer;
- diseases of the duodenum;
- gastritis;
- age up to 1 year.
The longer the shelf life of yoghurt, the less useful components and more flavorings and various food additives that help the product not to sour. In addition, fruits that are part of commercial yoghurts do not have beneficial properties and in most cases cannot be called natural products.
Bifidobacteria are the most valuable component in the product, they disappear after a few days of storage of yogurt, therefore, after the specified time, nothing useful remains in the fermented milk product.
In addition, store-bought yoghurts contain a large amount of sugar, which destroys tooth enamel, irritates mucous membranes and does not contribute to weight loss.
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Outcome
Yogurt is a low-calorie product that improves bowel function, frees the body of toxins and toxins, removes heaviness in the stomach and improves mood. The fermented milk product helps girls and women lose weight, saturates the body with useful substances.
Athletes include yogurt in their diet due to the availability of easily digestible protein, which is necessary to maintain muscle tone. The most useful is drinking homemade yoghurt. Natural and Greek yoghurts are more like kefir, but with added sugar and flavorings.
