Yogurt has many benefits and has always been popular among women. So how do you choose the right yogurt?
Many women enjoy drinking yogurt, largely because they believe that no matter how much they drink, they won't gain weight. Yogurt does indeed have some weight-loss benefits, primarily because it contains a large number of active lactic acid bacteria, which can effectively regulate the balance of gut flora, promote gastrointestinal motility, and thus relieve constipation. Chronic constipation is linked to weight gain. Furthermore, yogurt has a strong satiating effect; drinking a cup when slightly hungry can effectively alleviate urgent appetite, thereby reducing food intake at the next meal.
Actually, yogurt isn't something you can drink without gaining weight; it does contain calories. If you eat more yogurt on top of your regular diet, it will still cause weight gain. A better approach is to choose yogurts labeled as fat-free or low-calorie. Although they don't taste as rich and creamy as full-fat yogurt, they are lower in calories and won't cause rapid weight gain.
Furthermore, yogurt is not suitable for everyone. Patients who have undergone gastrointestinal surgery, those with diarrhea, and infants under one year old should not drink yogurt. Even healthy adults should not consume excessive amounts, as this can easily lead to excessive stomach acid, affecting the gastric mucosa and the secretion of digestive enzymes, reducing appetite, and disrupting the body's electrolyte balance.
Generally speaking, drinking two cups a day, with each cup containing about 125 grams, is appropriate.
Drinking it after meals helps with nutrient absorption.
Generally, the best time to drink yogurt is 30 minutes to 2 hours after a meal. Under normal circumstances, the pH of gastric juice is between 1 and 3; when the stomach is empty, gastric juice is acidic, with a pH below 2, which is unsuitable for the growth of active lactic acid bacteria in yogurt. Only when the stomach's pH is relatively high can the lactic acid bacteria in yogurt grow sufficiently, which is beneficial to health. Experts remind us that about two hours after a meal, gastric juice is diluted, and the pH rises to 3-5. Drinking yogurt at this time is most beneficial for the absorption of its nutrients.
In addition, drinking yogurt on an empty stomach can easily stimulate gastrointestinal emptying, causing the nutrients in the yogurt to be excreted before they can be fully digested and absorbed; drinking it after meals can reduce the stimulation and allow the yogurt to be slowly absorbed in the stomach.
Drinking calcium supplements at night is more effective.
Yogurt is a good source of calcium, and from a calcium supplementation perspective, drinking yogurt at night is even more beneficial. This is because the body's blood calcium level is lowest between midnight and early morning, which is conducive to the absorption of calcium from food. At the same time, fewer factors affecting calcium absorption exist in the body during this period. Although milk also contains high levels of calcium, the lactic acid in yogurt binds with calcium, making it more effective in promoting calcium absorption.
However, when drinking yogurt at night, remember that some bacteria and acidic substances in yogurt can damage teeth, so you should brush your teeth promptly afterward.
[ Editor's Pick: How Women Know If They Are Healthy]
