1, yogurt diet
First, the rationality of yogurt to lose weight
Yogurt is rich in lactic acid bacteria and lactic acid, which is effective for people with digestive disorders such as dyspepsia, intestinal flora imbalance, abnormal intestinal fermentation, flatulence, and green stool in infants. In addition, from the point of view of medicine and food homology, yogurt can be comparable to lactase. Yogurt is a kind of dairy product fermented by lactic acid bacteria, which contains lactic acid bacteria that are beneficial and harmless to human body. Moreover, it tastes smooth and has the effect of lowering blood cholesterol. Because of the high alkali content in yogurt, it can regulate the cholesterol content in the body, inhibit the liver from producing cholesterol, and also have the effect of moistening the intestines and relaxing the bowels. So it has the effect of losing weight.
Second, the matters needing attention of yogurt to lose weight
1. The more you drink, the better. The dosage should be moderate. Experts pointed out that the quantity of yogurt, especially the identity of health food, should be controlled. Mengniu Guan Yi Milk is labeled as "people with intestinal dysfunction and low immunity", and the usage and dosage are "one cup twice a day".
Suitable for people: regular drinkers, smokers, computer operators, constipation patients, patients taking antibiotics, osteoporosis patients, cardiovascular patients and other people are more suitable for drinking yogurt regularly. Babies under one year old should not drink yogurt. In addition, patients with diabetes, atherosclerosis, cholecystitis and pancreatitis had better not drink sugary full-fat yogurt, otherwise it will easily aggravate the condition.
3 During the period of using yogurt to lose weight, you can only eat fresh fruit for breakfast; You can't eat greasy food immediately after losing weight. You should gradually restore your usual eating habits.
7. You can't eat it with ham, which is easy to cause cancer. In order to preserve sausages, ham, bacon, bacon and other processed meat products, nitrate is added to food to prevent food spoilage and Botox growth. Nitrate meets organic acids (lactic acid, citric acid, tartaric acid, malic acid, etc.). ), it is easy to produce a carcinogen nitrosamine.
5. Milk should be stored at 0℃-7℃ and cannot be heated. Above this temperature, probiotics in yogurt will die quickly. Yogurt is useless at this time. After the yogurt is opened, you must drink it within 2 hours, otherwise the nutritional value will be greatly reduced.
6. You can drink yogurt on an empty stomach, otherwise the effect will be halved. You'd better eat something to pad your stomach first. Of course, honey water is the best choice, and it can't be drunk with some drugs, such as chloramphenicol, erythromycin and other antibiotics, sulfonamides and so on. The substances in this kind of medicine will kill the probiotics in yogurt, and you will be useless.
7. Good homemade fruit yogurt. Fruit yogurt on the market is not particularly natural after many processes.
Third, how to eat yogurt to lose weight
Three meals a day.
Morning:
Drink a cup of boiled water first, then a cup of honey water, and then a cup of yogurt (100-250ml) with whole wheat bread or oatmeal.
Noon:
You can drink a bowl of soup and eat some rice first. Then drink a cup of yogurt (100-250ml). Eat100g of high-protein meat, such as chicken, beef and mutton, fish, viscera, blood, etc. Iron supplement. And a plate of vegetables or eat small tomatoes, large tomatoes, lettuce and so on. Drink two cups of oolong tea after meals to help digestion.
Afternoon:
You can have another cup of yogurt.
At night:
Drink a glass of water or soup before meals, then eat a plate of green leafy vegetables. Then have a cup of yogurt (100-250ml). I am really hungry. I can eat some fruit.
Fourth, other ways to eat.
1. Yogurt fruit
Ingredients: 1 potato, kiwi fruit, fragrant pear, passion fruit, 2 apples, 3 strawberries, 3 spoonfuls of mayonnaise, 1 bottle of yogurt, 1 spoon of olive oil.
Practice: Peel the potatoes and cut them in half. Boil them for 20 minutes and let them cool. Dice them with kiwi fruit, apples and pears. Mix all fruits with yogurt and mayonnaise; Oil the small glass bottle and pour in the materials; Smooth and compact, put it in the freezer, pour it into the plate when eating, pour passion fruit juice, and decorate with strawberries and kiwi fruit.
Efficacy: beauty beauty, reducing blood fat and clearing intestines.
2. Fruit yogurt
Materials: 2 apples, honey 10 ml, yogurt 1 wrist, water.
Practice: Wash the apples, cut into pieces, put them in a pot and cook until they are soft and cooked, and take them out; Put it in a plate, add 5 ml of honey and stir; Add 5 ml of honey to the yogurt, and then pour in the yogurt.
Efficacy: prevent constipation, help eliminate edema and beautify leg lines.
2, yogurt drinking misunderstanding
Myth 1: It is easy to confuse yogurt and yogurt drinks.
All kinds of yogurt and yogurt drinks are sold in major supermarkets, which dazzles consumers. I wanted to buy yogurt, but I accidentally bought yogurt drinks home. According to experts, there are still some misunderstandings in modern people's understanding of yogurt. Yogurt is made of high-quality milk fermented by lactic acid bacteria, which belongs to the category of milk in essence. However, yogurt drink is just a kind of drink, not milk, and the nutritional components of the two are very different. According to the regulations of dairy industry, the protein content of 100g yogurt is required to be ≥ 2.9g, while the protein content of yogurt beverage is only about1g.. Yogurt drinks can relieve summer heat and quench thirst. Quenching thirst has certain nutritional value, but it can never replace milk and yogurt.
Myth 2: Yogurt can be drunk as a drink at will.
Many people regard yogurt as a snack and drink it casually every day. Nutrition experts believe that this is also a misunderstanding. Drink yogurt in moderation, otherwise it will easily lead to hyperacidity, affect the secretion of gastric mucosa and digestive enzymes, and reduce appetite. Especially people who usually have too much stomach acid and often feel weak spleen and stomach and abdominal distension should not drink more. For healthy people, it is more appropriate to eat about 250-500 grams a day.
Myth 3: Yogurt is more nutritious than milk.
Many people think that milk will be more nutritious after it is fermented into yogurt. In fact, there is not much difference in nutritional value between the two. However, compared with milk, yogurt is easier to digest and absorb, and its nutritional utilization rate is improved. In addition, most of the sugar contained in milk is lactose, and some adult digestive juices lack lactase, which affects the digestion, absorption and utilization of lactose, leading to stomach discomfort and even diarrhea after drinking milk, which is called "lactose intolerance". Yogurt can be used instead of milk at this time. If you are lactose intolerant, if you drink some starchy milk, you can also relieve this symptom.
Myth 4: Yogurt can be eaten casually.
Yogurt goes well with many foods, especially breakfast with bread and snacks. It is not only delicious but also nutritious. Yogurt should not be taken at the same time with some drugs, such as chloramphenicol, erythromycin and other antibiotics, sulfonamides, etc., which can kill or destroy lactic acid bacteria in yogurt. But yogurt is very suitable for eating with starchy foods, such as rice, noodles, steamed buns, steamed bread, bread and so on.
Myth 5: Drink more yogurt to lose weight.
Yogurt contains a large number of active lactic acid bacteria, which can effectively regulate the balance of flora in the body, promote gastrointestinal peristalsis, and thus relieve constipation. Studies have shown that long-term constipation has a certain relationship with weight gain. Yogurt also has a certain satiety. Drinking a cup when you are a little hungry can effectively relieve your urgent appetite, thus reducing your appetite for the next meal. But yogurt itself also contains a certain amount of calories. If you eat more on the basis of the original diet, you will also have the risk of weight gain. The best way is to choose yogurt marked with defatted low calorie. Although their taste is not as rich and mellow as full-fat yogurt, they will have lower calories and will not easily lead to obesity.
Myth 6: Yogurt can't be heated.
Many people think that yogurt can't be heated to drink, for fear that the most valuable lactic acid bacteria in yogurt will be killed after heating, the taste and taste will change, and the nutritional value and health care function will also be reduced. In fact, only when the yogurt is heated to a slight temperature, the lactic acid bacteria in the yogurt will not be killed, but will increase the activity of the lactic acid bacteria, and its unique health care function will be even greater. You can put the yogurt bag or cup in warm water at about 45℃ and heat it slowly. When it shakes with the heating, if you think it is gentle, you can drink it. Drinking a cup of warm yogurt in cold winter will definitely taste better.