Yogurt is the dairy product that comes from the coagulation of raw milk and is produced by its lactic fermentation with lactic acid bacteria (Lactobacillus bulgaricus and Streptococcus thermophilus). L. bulgaricus gives yogurt its sour taste and S.thermophilus its characteristic aroma. These microorganisms must be abundant and alive in the final product, throughout its life, because their action is due to the beneficial properties of yogurt.
The yogurt is prepared as follows: first the milk is heated to 85 ° – 95 ° C for 5 minutes then cooled to 35 ° – 40 ° C, the dough is added in a ratio of 2% and in a ratio of microorganisms 1/1, then it is placed in cups and incubated at 41 ° -43 ° C for 2-3 hours at which time the milk coagulates and turns into yogurt.
Yogurt is preserved for 1-6 weeks. The maintenance time depends on the maintenance temperature which, when close to 0 ° C, extends the maintenance time.
The food and beverage code gives a shelf life of 15 days at a temperature of 0 ° -2 ° C. By heating the milk in the first phase of yogurt preparation, vitamins B1, B6, B12 and folic acid are destroyed by 20-60% and lactose is reduced by 30%.
However, lactic acid, galactose, glucose, free fatty acids, free amino acids, etc. increase. The expiration date is very important because the lactobacilli that give yogurt its beneficial properties must be alive by the time of consumption. At a temperature of (2-6) OC they are kept active for more than 30 days.
Yogurt and age groups
Yogurt for children can be one of the first semi-solid foods offered to the baby from the 6th of the month because it is light and easy to digest. After the 18th month it is ideal as a second breakfast or afternoon meal alone or in combination with fruit, honey, bread or cookies. It can meet the child’s water needs as long as it is considered a semi-solid food with a high water content.
Apart from children, yogurt is recommended for all population groups with high daily needs, especially calcium, such as pregnant women, nursing mothers, menopausal women and the elderly.
Lactose, the sugar contained in milk, causes intolerance for many. When milk is sour, lactose undergoes a chemical change and is converted to lactic acid and can be eaten as yogurt by people who are sensitive to milk. Normally milk takes 4 hours to digest while only one hour for yogurt.
Yogurt proteins are superior to milk, calcium is more because the ingredients are contained in concentrated form while the B vitamins are increased by the effect of bacteria and thus, compared to milk, facilitates the intestinal absorption of calcium, phosphorus and phosphorus. magnesium.
In conclusion, yogurt should be an integral part of everyone’s daily diet, as it has great biological value and can and does act both preventively and therapeutically in the human body, thus promoting health.
Consume when you are on diet
Yogurt has properties that reduce belly fat. People on a low-calorie diet, which included lean yogurt, lost 81 percent more belly fat than those who followed a similar program without consuming yogurt, according to a study from the University of Tennessee.
Watch out for sugar
The 220 grams. of regular yogurt have about 12 grams. natural milk sugars. Quantity 4 g. more corresponds to 1 teaspoon of added sugar – if it says 25 grams, then it is dessert!
Make it filling
Strained yogurt contains almost twice the amount of protein, but there is a pitfall: it has less calcium. Switching between normal and drained is the ideal choice.
Choose yogurt because of probiotics
Probiotics, the good bacteria in yogurt, have been linked to boosting the immune system and lowering the risk of gingivitis and even certain types of cancer. But not all yogurts have enough probiotics, so read the label carefully. Also add honey: it contains prebiotics, which help yogurt bacteria to grow.
“Smart” add-ons
Plain yogurt with added vitamin D is a good choice, as many people are deficient in it. However, avoid fiber-fortified yogurts – they contain inulin, which has no heart benefits. Better to add whole grains.
Mix it
The watery layer that sometimes “sits” on the yogurt is extremely beneficial. It is whey protein, which contains amino acids that build muscle. Mix it, do not remove it.
Serve it for dinner
Garnish grilled salmon with yogurt and dill, vitamin D in fish helps absorb the yogurt calcium. For burgers, add a cup of lean strained yogurt and 3/4 of a cup of crumbs to half a kilo of beef. Lactic acid softens the meat.