We know yogurt is one of the main sources of calcium, but not many of us are aware of its other benefits. However, when consumed regularly every day, it has very important benefits for our body, from strengthening immunity to protecting intestinal health, from accelerating fat burning to preventing the sweet crisis. Özge Öçal, Nutrition and Diet Specialist at Acıbadem Maslak Hospital, stated that yogurt deserves to be the crown of the table not only because it is a source of calcium, but also because of the protein and beneficial bacteria it contains. he says. Emphasizing that adults should consume a bowl of home yogurt and children should consume at least 6 tablespoons of homemade yogurt a day, Nutrition and Diet Specialist Özge Öçal explained 9 benefits of home yoghurt and gave a recipe for making yoghurt.
Natural yoghurts made at home without additives contain higher amounts of probiotics than instant yoghurts. These intestinal friendly bacteria, on the other hand, regulate bowel movements by preserving the structure of the villi that are in the intestinal wall and provide nutrient absorption. In this way, it prevents problems such as constipation, diarrhea, indigestion.
Thanks to the calcium it contains, yogurt is particularly effective in reducing fat in the abdominal area. Studies show that those who consume yoghurt in their diets have more weight loss than those who do not.
A 15-year study by the American Heart Foundation shows that regular yogurt reduces the risk of high blood pressure and that people who consume a bowl of yogurt each day have normal blood pressure. This effect of yogurt is thought to be due to the beneficial bacteria it contains.
Yogurt increases the activation of T cells that support the immune system and fight conditions such as disease and infection, making them stronger. Thanks to friendly bacteria that are important for intestinal health, it also supports immunity and makes the body resistant to infection. It is also a food rich in immunoglobulin A that strengthens the immune system.
Nutrition and Diet Specialist Melis Torluoğlu said, “Thanks to the calcium it contains, yogurt supports the formation of teeth and bones in children, and prevents diseases such as osteoporosis and decrease in bone density in adults, especially with advancing age. Therefore, consuming three portions of milk and dairy products every day should not be neglected ”.
Especially homemade yogurt consumed without cream helps to reduce cholesterol. It makes this effect thanks to the beneficial bacteria that enable the intestinal villi to maintain their health. By preventing absorption disorders in the intestines, it ensures that excess fat is removed from the body with feces and thus prevents the increase of cholesterol levels.
Scientific studies show that yogurt is good for acne and rashes on the skin thanks to the beneficial bacteria it contains. Thanks to probiotic bacteria, it also plays a protective role against vaginal yeast infections that are frequently encountered in women.
Thanks to the protein it contains, yogurt is especially involved in repairing the muscles that are worn after exercise. Protein is the basic nutritional element that enables the development and repair of tissues. By consuming the right protein sources, it is possible to provide muscle development and repair of worn muscles. One of these protein sources is milk and dairy products.
You did not hear wrong! You can prevent your sweet tooth by consuming a bowl of yogurt. Nutrition and Diet Specialist Özge Öçal said, “Since a bowl of yogurt contains a balanced amount of protein, carbohydrate and fat, it ensures the balancing of blood sugar. One of the cornerstones of a healthy diet is to ensure that blood sugar is balanced. Moreover, the more balanced your blood sugar is, the less junk food and sweet cravings you will have. “Especially when you crave dessert, you can make homemade fruit yoghurt or freeze the fruit and yogurt through a blender to create extremely healthy desserts,” he says.
- It is very important that the milk you prefer while making yoghurt reaches you in accordance with healthy and hygienic rules. This is because milk spoils very easily as it creates a very good environment for microorganisms to reproduce.
- Be sure to make your yogurt from daily milk or buy it from reliable places if you have open milk.
- Even if you take daily milk, be sure to boil it when you put it on the stove. Especially, many diseases such as tuberculosis, brucellosis and rabies can be transmitted from open milks that do not boil well.
- Boil the open milk while boiling, then reduce the bottom of the stove and boil for a maximum of 5 minutes. Studies show that there is a great loss of vitamins and minerals in milk that is boiled too much.
Boil the milk in the pot. While it is boiling, stir it gently and let the water in it evaporate. After you take it from the cooker, where you will ferment it, wrap it with thick covers and let it cool so that it preserves its heat. Check the temperature with your little finger from time to time. When the milk temperature is suitable for fermenting, you will feel a little warm on your finger. Then, with a wooden spoon, mash 1 tablespoon full of yogurt for 1 liter of milk with a little milk from warm milk and mash it. Then mix it until it is well dispersed in the milk. Close the lid of the pot and after wrapping the pot tightly with a thick cover, let it ferment by keeping it near the heater for 4-6 hours.