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

"Yogurt is definitely better than milk. It is more nutritious than milk, and there are lactic acid bacteria in it, which is good for digestion. Compared with tasteless milk, I prefer to drink yogurt with better flavor!"

"Who said yogurt is more nutritious than milk! Milk has high calcium content, and experts say milk is 'white blood', which shows its importance to health. If you don't understand it, don't talk nonsense."

Xiao Zhang and Xiao Yang are good sisters, but Xiao Zhang is an unswerving "yogurt party", and basically has a bottle of yogurt after meals every day; 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 quarrel over this issue.

Milk and yogurt are also "milk", which one is better? Xiao Jiu will share with you today.

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. Many studies even found that yogurt has anti-cancer effects.

• A new study published in the world-renowned medical journal "JAMA Oncology" included more than 1.44 million people for 8.6 years of observation, and finally found that increasing the intake of dietary fiber and yogurt in moderation can reduce the incidence of lung cancer rate , the risk of taking the two together can be reduced by up to 33%.
• And a study carried out by Sichuan University published in the "International Journal of Cancer" also showed the anti-cancer effect of yogurt Lower overall risk of cancer .
• A study conducted by the Dutch National Cancer Foundation also showed that if female friends can insist on drinking 250ml of yogurt every day, the risk of breast cancer will be 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 on 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., and can also reduce the body's absorption of cadmium (a human carcinogen) and indirectly play an anti-cancer role. effect.

To sum up, yogurt may have anticancer effect, but even so, the anticancer effect of yogurt is limited. Therefore, don't drink a lot of yogurt in order to pursue its effect. Excessive intake of anything is bad .

2. Yogurt VS milk, which one is better?

Many people may prefer sweet and sour yogurt to milk with no taste. Which of the two has higher nutritional value? We look at it from three aspects.

1. Nutrition

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

2. Heat

In this regard, yogurt may be better, because it has 7% added sugar. It needs to 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 supplementation

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

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

From the above three perspectives, milk and yogurt are actually comparable, and both are excellent. But for those who are lactose intolerant, yogurt is a better choice .

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

3. Can you tell the difference between true and false yogurt?

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

According to the "National Food Safety Standards - General Rules for Labeling of Prepackaged Foods" (GB 7718-2011): Only raw milk is placed first, which is yogurt (the general name will have the word fermented milk) , and if water is placed first The place is drinks.

But on supermarket shelves, there are also various types of yogurt, such as flavored, organic, pure #...etc. How to identify them?

• Look at the 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 take a look at the sugar content. The human body also has requirements for the intake of carbohydrates every day, and it is best not to exceed 12%.

• see "flavor"

If yogurt contains the word "flavor", it means that it may have added fruits and vegetables, grains, fruit pieces, nutritional fortifiers, additives and other ingredients, especially sugar. These are flavored fermented milks. Although the taste may be better, the sugar and fat content in them will be higher than that of yogurt .

• Look at the shelf life

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

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 energy and consumed, and the effect of nutrition and nourishment will be greatly reduced.

And drink yogurt on an empty stomach, stomach acid can attack the lactic acid bacteria in yogurt, affecting its nutritional value. Therefore, everyone should pay attention to avoiding it. If you want to drink it, you can eat it with bread, snacks, etc.

Summary: Whether it is yogurt or milk, drinking it in moderation is good for your health. You can choose according to your preferences and needs, or drink it in combination or in rotation, so that the health care effect is better.

References:

[1] "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, 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

Reprinting is prohibited without the author's permission