Is a cup of yogurt a day better, or pure milk? Drinking yogurt without paying attention to these 3 points is equivalent to drinking it for nothing

"Yogurt is definitely better than milk. It is richer in nutrients and contains lactic acid bacteria, which helps digestion. I prefer yogurt with better flavor than unflavored milk!"

"Who said that yogurt is more nutritious than milk! Milk is high in calcium. Experts say that milk is 'white blood', which shows its importance to health. Don't talk nonsense if you don't understand."

Xiao Zhang and Xiao Yang are good sisters, but Xiao Zhang is an unswerving "yogurt party". Basically, he will have a bottle of yogurt every day after meals; while Xiao Yang prefers pure milk and drinks a glass of pure milk every day. Milk for breakfast. From time to time, the two would argue over this issue.

Milk and yogurt are also "milk", which one is better? Today Xiaojiu will share with you.

1. Drinking more yogurt can reduce the risk of lung cancer and breast cancer?

With the continuous development of modern research, the health effects of yogurt are constantly being discovered, and many studies have even found that yogurt has anti-cancer effects.

• A new study was published in the world-renowned medical journal "JAMA Oncology", which included more than 1.44 million people for 8.6 years of observation, and finally found that moderately increasing the intake of dietary fiber and yogurt can reduce the incidence of lung cancer At the same time, the risk of eating both is reduced by up to 33%.
• A study carried out by Sichuan University published in the International Journal of Cancer also showed the anti-cancer effect of yogurt. The study collected 1.963 million participants. After analysis, it was found that consuming fermented dairy products is beneficial to Reduce the overall risk of cancer .
• A study conducted by the National Cancer Foundation of the Netherlands also showed that if female friends can insist on drinking 250ml of yogurt every day, the risk of breast cancer is about 50% lower than that of women who do not drink yogurt .

It can be seen that the intake of fermented dairy products (such as cheese, yogurt, etc.) is related to the reduction of the risk of cancer, and the benefits of drinking yogurt for cancer prevention are mainly due to the probiotics in it.

A large number of studies have shown that probiotics can provide a wide range of benefits to the human body , such as reducing pathological changes, regulating inflammatory responses, enhancing immunity, etc. effect.

To sum up, yogurt may have anti-cancer effects, but even so, the anti-cancer effects of yogurt are limited. Therefore, do not drink a lot of yogurt in order to pursue its effect. Excessive intake of anything is not good .

Second, yogurt VS milk, which is better?

It may be that many people prefer sweet and sour yogurt compared to unflavored milk. Which of the two has higher nutritional value? We look at it from three aspects.

1. Nutrition

The two are half a catty, because whether it is milk or yogurt, they are one of the main sources of calcium, protein, vitamin A, vitamin D and vitamin B.

2. Heat

In this regard, yogurt may be better because it has 7% sugar in it. It should be reminded that some people have lactose intolerance and are not suitable for drinking milk. At this time, yogurt can be considered to obtain the nutrients in dairy products.

3. Calcium supplement

Milk is not only rich in calcium, but also contains many substances that are beneficial to calcium absorption, such as CPP, lactose, vitamin D, etc.

Yogurt is fermented from pure milk, so it contains all the nutrients of fresh milk, and the lactic acid contained in it can be combined with calcium, which is more conducive to the absorption of calcium, especially suitable for those who are lactose intolerant.

From the above three perspectives, milk and yogurt are actually on a par, and both are excellent. But for those who are lactose intolerant, opt for yogurt .

However, the best way to drink is to add a glass of milk (220 ml) and a glass of yogurt (100 grams) a day to meet your daily needs. It should be noted that some yogurt will add extra sugar, if you are afraid of fat, you can choose unsweetened yogurt.

3. Can you tell the difference between real and fake yogurt?

Now on the market, many businesses promote the efficacy of yogurt, and there are more and more types of yogurt, but many "fake" yogurt are mixed in, and some consumers may not realize it, so how should we distinguish?

According to the "National Food Safety Standard - General Rules for the Labeling of Prepackaged Foods" (GB 7718-2011): only raw milk is the first place in the yogurt (the general name will have the word fermented milk) , if it is water first The first place is the drink.

But on the supermarket shelves, there are also various types of yogurt, such as flavored, organic, pure #… and so on. How should we identify them?

• see content

Generally speaking, the protein content of yogurt products needs to be ≥ 2.3% . If it is lower than this value, it must be considered true or false. In addition, don’t forget to glance at the sugar content. The human body also has requirements for carbohydrate intake every day, preferably not more than 12%.

• see "flavor"

If the word "flavor" is included in yogurt, it means that it may contain ingredients such as fruits and vegetables, grains, fruit pieces, nutritional fortifiers, additives, especially sugar. These belong to flavored fermented milk. Although the taste may be better, the sugar and fat content in them will be higher than that of yogurt .

• see expiration date

Under normal circumstances, the shelf life of low-temperature yogurt is 21 days, and the normal temperature yogurt is from 3 to 6 months. It is recommended that you try to choose the freshest date.

Need to remind everyone: whether it is milk or yogurt, do not drink on an empty stomach . Otherwise, the protein in milk can be "forced" to be converted into heat and consumed, and the effect of nutrition and nourishment will be greatly reduced.

While yogurt is drunk on an empty stomach, stomach acid can attack the lactic acid bacteria in yogurt and affect its nutritional value. Therefore, everyone should pay attention to avoid it. If you want to drink it, you can eat it with bread, snacks, etc.

Summary: Whether it is yogurt or milk, drinking in moderation is beneficial to health. You can choose according to your own preferences and needs, or mix and rotate to drink, so that the health care effect is better.

References:

[1] "Add new evidence against cancer! Drinking a cup of yogurt every day benefits the lungs, intestines and breasts". Life Times. 2019-11-11

[2] "Comparing nutrition, calories and efficacy to see what is the difference between milk and yogurt? ". Human Health. 2019-08-23

[3] "When buying yogurt, no matter what brand, as long as there are these two words, many of them are "fake yogurt"! 》. Popular Science China. 2020-07-18

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