Spring of Science and Technology | Can drinking yogurt delay aging and reduce the risk of cancer? There are some secrets behind it

Calcium supplement, aid digestion

Nutritional supplements

…

Benefits of drinking yogurt

There are many

Research Findings

Yogurt can reduce the risk of accelerated aging

It can also fight cancer and reduce fatty liver

1. Drinking yogurt may slow down aging

Not long ago, researchers from Liaoning University of Traditional Chinese Medicine published a research paper in Frontiers in Nutrition.

Research shows

Eating yogurt regularly may bring us unexpected life extension. Compared with those who never eat yogurt, people who often eat yogurt have a 46% lower risk of accelerated aging!

The frequency of yogurt consumption was associated with a lower risk of obesity. The researchers noted

This is the first study to explore the relationship between yogurt consumption and accelerated aging, suggesting that appropriate frequency of yogurt intake may help delay aging.

Regarding the potential mechanism, the study pointed out

Probiotics are likely a key factor, and yogurt may enhance intestinal barrier function by increasing the number of beneficial bacteria in the intestine. In addition, probiotics can modulate immune responses and have therapeutic effects on systemic diseases such as metabolic and neurological diseases.

2. Don’t underestimate the benefits of yogurt

Regulates liver glucose metabolism

A study published in the authoritative journal Nature Communications discovered a new benefit of yogurt: reducing fatty liver.

The research team found that:

Adding yogurt to a high-fat, high-sugar diet in mice with obesity-related type 2 diabetes helped maintain systemic blood glucose homeostasis and prevented hepatic insulin resistance and fatty degeneration.

In addition to regulating liver glucose metabolism, yogurt can also reduce liver relative weight and triglyceride levels, and reduce the degree of liver steatosis and fibrosis. These findings suggest that yogurt intake can protect liver health.

Helps prevent cancer

Many studies have shown that consuming fermented dairy products can reduce the risk of cancer, and drinking yogurt has the best effect. This is because the probiotics, butyric acid and conjugated linoleic acid in yogurt have anti-cancer effects.

Reduce body fat

Real-life experiments found that:

Eat 220g of yogurt every day to reduce body fat and slim belly.

A randomized controlled study selected more than 90 women aged 36-66 and randomly divided them into two groups. The experimental group ate 220 grams of yogurt before breakfast, while the control group drank the same amount of milk. The experiment lasted 24 weeks, during which both groups maintained a normal diet and did not take any additional dairy products, nutritional supplements or drugs.

The results showed that compared with those who drank milk, the subjects in the yogurt group reduced their body fat by 2.26 kg and their waist circumference decreased by 1.85 cm!

Preventing osteoporosis

Higher calcium absorption rate

Lactic acid bacteria break down the lactose in milk into lactic acid, reducing the lactose content but retaining other nutrients in the milk, so yogurt still has the effect of calcium supplementation.

In fact, the absorption rate of calcium in yogurt is higher than that in milk, because lactic acid can promote the absorption of calcium and other minerals. In addition, yogurt also contains peptide substances such as CPP produced by protein decomposition, which can also promote calcium absorption.

According to GB19302-2010 "National Food Safety Standard Fermented Milk", commercially available yogurt is divided into fermented milk, yogurt, flavored fermented milk and flavored yogurt, all of which are made from raw cow (sheep) milk or milk powder. The calcium content of the product depends on the quality and content of the raw milk. Fermented milk and yogurt have simple raw materials and high and stable calcium content.

Improve digestion

The protein in yogurt is easier to absorb, and the lactic acid in it can inhibit the reproduction of harmful microorganisms, promote gastrointestinal motility and digestive juice secretion, and increase the absorption rate of various minerals. It is suitable for drinking when you have indigestion.

Reduce side effects of antibiotics

Antibiotics can cause intestinal flora disorders, and drinking yogurt regularly can help adjust the balance of flora. After stopping antibiotics, drinking yogurt for a period of time can also reduce the side effects of antibiotics and help the intestines recover health.

3. How to buy the yogurt that suits you?

Key point: It is recommended to buy yogurt that is high in protein, low in fat and low in carbohydrates.

First check whether it contains "live bacteria"

If you want to get the benefits of lactic acid bacteria, it is recommended to choose low-temperature yogurt with live bacteria; if live bacteria are not needed, room temperature yogurt is more suitable, especially for students, tourists and other people who are not convenient to refrigerate and need to store yogurt for a long time.

Second, look at "probiotics"

If you just want the nutritional value, any kind of yogurt will do; if you want to regulate your body and bring out the effects of some probiotics, just choose probiotic yogurt.

Third, look at the "protein content"

Usually, the protein content of yogurt is ≥2.3% and the texture is relatively viscous. If the protein content is marked as ≥1% and it is in liquid form, it is mostly just a lactic acid beverage.

4. See if there is the word "味"

The key difference between flavored fruit yogurt and premium yogurt is the “flavor”. The former relies on flavorings and pigments to create a fruity taste, but does not contain fruit. It is recommended to buy plain yogurt and add fruit flavoring at home.

4. Yogurt drinking schedule

The "Dietary Guidelines for Chinese Residents (2022)" recommends that adults consume no less than 300g of liquid milk per day. For those who are used to drinking milk, they can replace it with an equal amount of yogurt, such as 220g of yogurt with 80g of milk, and they can also adjust it flexibly as needed.

Drink before bed: calcium supplement, help sleep

At night, the human body cannot supplement calcium from food, and the blood calcium concentration will drop. Drinking yogurt can reduce the loss of bone calcium. Calcium can also regulate the nervous system. Drinking yogurt before going to bed can relax the nerves and help you fall asleep.

Drink in the morning: Supplement probiotics

When the stomach is fasting, gastric acid secretion is less and the acidity in the stomach is low. The probiotics in yogurt are more likely to reach the intestines through the stomach. Morning is the time of the day when basal gastric acid secretion is the least.

Drink before meals: weight loss

Drinking yogurt half an hour before a meal can relieve hunger and reduce calorie intake.

Drink after exercise: muscle growth

If you want to achieve muscle-building effects, it is more effective to drink it after exercise, because the sugar in yogurt will stimulate the increase in insulin secretion, thereby promoting protein synthesis and muscle.

5. Taboos of drinking yogurt

1. People with excessive gastric acid secretion, gastritis, or gastric ulcer should not drink yogurt on an empty stomach.

2. Yogurt and some medicines cannot be taken together, otherwise it may reduce the efficacy of the medicine or cause adverse reactions.

• For example, iron supplements. When the human body consumes too much calcium, it will hinder iron absorption.
• But this does not mean that you cannot drink yogurt on the days of iron supplementation, as long as the time is separated. For example, take iron supplements in the morning and drink yogurt at noon.

3. If your goal is to control your weight, no matter how much yogurt you eat or when you eat it, it should be included in your total daily calorie intake.