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Creamy on the palate, very healthy, also good for those who suffer from Lactose intolerance. The yogurt is the protagonist, together with kefir and fermented foods, of the consumption of Italians in 2021. Second Absolute, based on Whole Foods ‘analysis, the first of this year’s 10 trends is to consume more’functional foods’, such as fermented foods and probiotics: true allies for the health of the intestinal microbiota.
The benefits of yogurt
And there are many property of this extraordinary food. He talks about it there Dr. Giusy June, nutrition biologist in Florence. “Yogurt – says the expert – is a fresh and nutritious food that comes from the fermentation of milk operated by bacteria belonging to the genus Lactobacillus or Streptococcus. Precisely for this reason, in addition to the properties of milk, it brings further benefits. The yogurt has a medium-low calorie intake, a good content of proteins with high biological value and is a source of very important micronutrients such as vitamins of group B, vitamin A, vitamin D, calcium, potassium and phosphorus. Also, unlike milk, yogurt contains amounts of lactose decidedly lower, and this makes it generally suitable even for those suffering from lactose intolerance “.
Scientific studies
All of these nutrients have also been the subject of a number of Education which specifically addressed the impact of yogurt on the health of its consumers.
Just to name a few, a study by Justin Buendia, of Boston University School of Medicine, pointed out that yogurt appears to be a valuable ally of women against high pressure. According to the results, eating it five times a week reduces the risk of developing hypertension by 20%.
Another study of the Washington University School of Medicine has shown instead that the consumption of yogurt two or more times a week could help prevent, at least in men, the growth of intestinal ‘adenomas’, pre-cancerous formations that can represent the antechamber of colorectal cancer.
Its beneficial effects have been proven against diabetes is obesity. The credit is due to the now known bifidobacteria or lactic ferments. These substances produce acetic, propionic and butyric acid: the first two go into the bloodstream and regulate the hepatic production of glucose and fats such as cholesterol and triglycerides, butyric acid “nourishes” and protects intestinal cells.
Which yogurt is best to eat
There are many on the market types of yogurt, in order to satisfy all tastes and needs of consumers: there is that whole, with more than 3% fat, that semi-skimmed, with a percentage between 1.5 and 1.8, and that thin, with less than 1.5% fat.
As for the tastes, yogurt can be white, also called natural, or flavored with both fruit and other ingredients such as chocolate, coffee and even vanilla.
“The ideal – explains Dr. Giusy Giugno – it would be to consume it whole natural white yogurt. However, in cases where there is a need to reduce the saturated fat content of the diet, you can opt for a white yogurt. semi-lean (obtained from partially skimmed milk) which contains, all in all, the same quality of nutrients but which has lower quantities of fat“.
Milk yogurt and vegetable yogurt. What differences
“The vegetable yoghurt – continues the expert – they own quite different nutritional qualities compared to traditional yogurts, such as: absence of lactose, absence of cow’s milk proteins and absence of animal fats and cholesterol. Many plant-based yogurts are often fortified with vitamin D, football and vitamins of group B. These foods are therefore particularly suitable for ethical-religious needs, and for the diet of vegans, those allergic to cow’s milk proteins and hypercholesterolemics “.
When to eat yogurt
But how to insert it correctly in a healthy diet? “It is recommended to consume approx 2-3 servings of milk and yogurt per day (125 g per serving) ”, recommends the nutritionist. “This intake is able to satisfy almost half of an adult’s daily calcium requirement.
You can start the day right with one Breakfast good and adequate, consisting of milk or yogurt accompanied by wholemeal bread, or biscuits, or rusks, or wholemeal breakfast cereals, and a fruit or juice, ensuring the right amount of nutrients and energy to face the day.
Fruit can be added to yogurt, fresh or in shell, to create an excellent snack. Or even a handful of cereals. Spices or spices can also be added herbs to create sauces to accompany with raw vegetables, for a quick and light snack. Or in combination with the foods of a main meal ”, concludes the expert.
MONDAY
BREAKFAST: 1 slice of toast with a veil of jam; 1 glass of milk or plain yogurt; 1 fruit
SNACK: 1 handful of dried or shelled fruit; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); 1-2 wholemeal biscuits or 1-2 wholemeal rusks
LUNCH: Pasta with fresh tomato and basil
AFTERNOON SNACK: 1 fruit (whole fresh fruit or fruit salad of several fruits); 1 glass of milk (it is possible to make a smoothie with milk and fruit); 1 slice of bread or 1 small sandwich, or 1 small rosette, with a thin layer of peanut or hazelnut or almond cream (without salt)
DINNER: Chickpea and vegetable burger and mixed salad
TUESDAY
BREAKFAST: 1 slice of toast with a layer of honey; 1 glass of milk or plain yogurt; 1 fruit
SNACK: 1 handful of nuts or nuts; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); 1 slice of bread or 1 small sandwich, or 1 small rosette, with a veil of lentil cream (or other legume) and salad
LUNCH: Risotto with mussels and asparagus
AFTERNOON SNACK: 1 fruit (whole fresh fruit or fruit salad of several fruits); 1 glass of milk (it is possible to make a smoothie with milk and fruit); 1 slice of bread or 1 small sandwich, or 1 small rosette, with zucchini or spinach and tomato
DINNER: Pea omelette, grilled vegetables and toast
WEDNESDAY
BREAKFAST: Crepes of chickpeas (chickpea flour; water; a drizzle of oil) with a thin layer of jam; 1 glass of milk or plain yogurt; 1 fruit
SNACK: 1 handful of nuts or nuts; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); 1 slice of bread or 1 small sandwich, or 1 small rosette, with tomato, lettuce and black olives
LUNCH: Polenta with soy sauce and vegetables
AFTERNOON SNACK: 1 fruit (whole fresh fruit or fruit salad of several fruits); 1 glass of milk (it is possible to make a smoothie with milk and fruit); 1 toast, or 1 slice of bread or 1 small sandwich, or 1 small rosette, with a thin layer of chickpea hummus (or other legume) and spinach or zucchini
DINNER: Friselle with cherry tomatoes, grilled peppers and mint
THURSDAY
BREAKFAST: Whole grains; 1 glass of milk or plain yogurt; 1 fruit
SNACK: 1 handful of nuts or nuts; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); toast with a spoonful of cottage cheese or cottage cheese
LUNCH: Fresh pasta with feta and broccoli
AFTERNOON SNACK: 1 fruit (whole fresh fruit or fruit salad of several fruits); 1 glass of milk (it is possible to make a smoothie with milk and fruit); 1 slice of bread or 1 small sandwich, or 1 small rosette, with a thin layer of chocolate cream
DINNER: bruschetta with shrimps and courgettes
FRIDAY
BREAKFAST: Fruit milkshake (1 glass of milk; fruit; two squares of chocolate); wholemeal rusks
SNACK: 1 handful of nuts or nuts; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); 1 toast, or 1 slice of bread, or 1 small sandwich, or 1 small rosette, with a teaspoon of soft cheese or a slice of semi-cured cheese or a small piece of cured cheese
LUNCH: Gnocchetti with rabbit ragout
AFTERNOON SNACK: 1 fruit (whole fresh fruit or fruit salad of several fruits); 1 glass of milk (it is possible to make a smoothie with milk and fruit); 1 slice of bread or 1 small sandwich, or 1 small rosette, with rocket, radicchio and tomato
DINNER: Piadina with baked caponatina
SATURDAY
BREAKFAST: Oat porridge (1 glass of milk; oats); a fruit
SNACK: 1 handful of nuts or nuts; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); a cereal bar
LUNCH: Cold pasta with grilled vegetables and hard-boiled eggs
AFTERNOON SNACK: 1 fruit (whole fresh fruit or fruit salad of several fruits); 1 glass of milk (it is possible to make a smoothie with milk and fruit); 1 toast, or 1 slice of bread or 1 small sandwich, or 1 small rosette, with a thin layer of chickpea hummus (or other legume) and valerian
DINNER: Toasted rye bread with black beans in gravy
SUNDAY
BREAKFAST: Toast with 1 tablespoon of ricotta; 1 glass of homemade fruit juice; 1 fruit
SNACK: 1 handful of nuts or nuts; 1 jar of plain yogurt or 1 glass of milk (you can make a smoothie with milk and fruit or add fruit to yogurt); 1 slice of bread or 1 small sandwich, or 1 small rosette, with vegetable crudité
LUNCH: Spelled salad with mushrooms, …
