Saturday, May 5, 2012

The Nutritional Value of Yoghurt

Constituents (per 100g) Yoghurt (low fat, plain)                   Constituents (per 100g) Yoghurt (low fat, plain)

          Energy value (KJ)            220.00                                 A (IU)  Thiamine (ug) B1  70-130    
              Major Constituents (g)        5.00                               Riboflavin (ug) B2        37 - 50
              Lactose                               1.50                                   Pyridoxine (ug) B6    220 - 260
              Protein                               1.00                                   Cyanocobalamine        40 - 54
              Fat                                     5.00                                    (ug) B12                    0.1 - 0.35                                           
             Galactose                           1.00                                   Ascorbic Acid (mg) C      0.1 - 1.0
             Lactic Acid                         0.30                                  Tocopherol (ug ) E               30
             Critic Acid                          0.24                                  Folic Acid (ug)                         4
             Potassium                           0.18                                 Nicotinic Acid (ug)    120 - 130
             Phosphorous                       0.18                               Panthothenic Acid             380
            Chloride                              0.08                                 (ug) B5                     1.2 - 4.0
            Sodium                                0.15                                Biotin (ug) H 0.6
            Bacterial mass                                                          Choline (mg)

Yoghurt is easier to digest than milk

Yoghurt is easier to digest than milk Many people, who cannot tolerate milk, either because of protein allergy or lactose intolerance, can enjoy yogurt. The culturing process makes yogurt more digestible than milk. The live active cultures create lactase, the enzyme lactose-intolerant people lack, and another enzyme contained in some yogurts (beta-glycosidase) also helps improve lactose absorption in lactase-deficient persons. Bacterial enzymes created by the culturing process, partially digest the milk protein casein, making it easier to absorb and less allergenic. In our pediatric practice, we have observed that children who cannot tolerate milk can often eat yogurt without any intestinal upset. While the amount varies among brands of yogurt, in general, yogurt has less lactose than milk. The culturing process has already broken down the milk sugar lactose into glucose and galactose, two sugars that are easily absorbed by lactose-intolerant persons. 

Yogurt contributes to colon health.

There's a medical truism that states: "You're only as healthy as your colon." When eating yogurt, you care for your colon in two ways. First, yogurt contains lacto bacteria, intestines-friendly bacterial cultures that foster a healthy colon, and even lower the risk of colon cancer. Lacto bacteria, especially acidophilus, promote the growth of healthy bacteria in the colon and reduce the conversion of bile into carcinogenic bile acids. The more of these intestines-friendly bacteria that are present in your colon, the lower the chance of colon diseases. Basically, the friendly bacteria in yogurt seems to deactivate harmful substances (such as nitrates and nitrites before they are converted to nitrosamines) before they can become carcinogenic.
Secondly, yogurt is a rich source of calcium - a mineral that contributes to colon health and decreases the risk of colon cancer. Calcium discourages excess growth of the cells lining the colon, which can place a person at high risk for colon cancer. Calcium also binds cancer-producing bile acids and keeps them from irritating the colon wall. People that have diets high in calcium (e.g. Scandinavian countries) have lower rates of colorectal cancer. One study showed that an average intake of 1,200 milligrams of calcium a day is associated with a 75 percent reduction of colorectal cancer. As a survivor of colon cancer, I have a critical interest in the care of my colon. My life depends on it.

Yogurt improves the bioavailability of other nutrients.

Culturing of yogurt increases the absorption of calcium and B-vitamins. The lactic acid in the yogurt aids in the digestion of the milk calcium, making it easier to absorb.

Yogurt can boost immunity.

Researchers who studied 68 people who ate two cups of live-culture yogurt daily for three months found that these persons produced higher levels of immunity boosting interferon. The bacterial cultures in yogurt have also been shown to stimulate infection-fighting white cells in the bloodstream. Some studies have shown yogurt cultures to contain a factor that has anti-tumor effects in experimental animals.

Yogurt aids healing after intestinal infections.

Some viral and allergic gastrointestinal disorders injure the lining of the intestines, especially the cells that produce lactase. This results in temporary lactose malabsorption problems. This is why children often cannot tolerate milk for a month or two after an intestinal infection. Yogurt, however, because it contains less lactose and more lactase, is usually well tolerated by healing intestines and is a popular "healing food" for diarrhea. Many pediatricians recommend yogurt for children suffering from various forms of indigestion. Research shows that children recover faster from diarrhea when eating yogurt. It's good to eat yogurt while taking antibiotics. The yogurt will minimize the effects of the antibiotic on the friendly bacteria in the intestines.

A 1999 study reported in Pediatrics showed that lactobacillus organisms can reduce antibiotic-associated diarrhea.

Yogurt can decrease yeast infections.  

esearch has shown that eating eight ounces of yogurt that contains live and active cultures daily reduces the amount of yeast colonies in the vagina and decreases the incidence of vaginal yeast infections.

Yogurt is a rich source of calcium.

An 8-ounce serving of most yogurts provides 450 mg. of calcium, one-half of a child's RDA and 30 to 40 percent of the adult RDA for calcium. Because the live-active cultures in yogurt increase the absorption of calcium, an 8-ounce serving of yogurt gets more calcium into the body than the same volume of milk can.

Yogurt is an excellent source of protein.

Plain yogurt contains around ten to fourteen grams of protein per eight ounces, which amounts to twenty percent of the daily protein requirement for most persons. In fact, eight ounces of yogurt that contains live and active cultures, contains 20 percent more protein than the same volume of milk (10 grams versus 8 grams). Besides being a rich source of proteins, the culturing of the milk proteins during fermentation makes these proteins easier to digest. For this reason, the proteins in yogurt are often called "predigested."
Yogurt can lower cholesterol. There are a few studies that have shown that yogurt can reduce the blood cholesterol. This may be because the live cultures in yogurt can assimilate the cholesterol or because yogurt binds bile acids, (which has also been shown to lower cholesterol), or both.
Yogurt is a "grow food." Two nutritional properties of yogurt may help children with intestinal absorption problems grow: the easier digestibility of the proteins and the fact that the lactic acid in yogurt increases the absorption of minerals. And even most picky-eaters will eat yogurt in dips and smoothies and as a topping.
Perhaps we can take a health tip about yogurt cultures from cultures who consume a lot of yogurt, such as the Bulgarians who are noted for their longer lifespan and remain in good health well into old age
Yoghurt is a child’s best friend. It is recommended by pediatricians as a basic part of the daily diet for all ages due to its high nutritional value; it is easy to eat, tasty and easily digested
      It contains all the nutritional components of milk and may be given as one of the first semi-solid foods to infants from the sixth month onwards as it is light and easily digested. (Up to that point the infant has only been breast or bottle-fed.)
  1.   After the 18th month it is ideal as a second breakfast or evening meal, on its own or served with fruit, honey, bread or biscuits.
  2.  In cases of gastroenteritis, yoghurt can replace milk whilst still providing the necessary nutrients.
  3.  It can meet the requirements for a child’s daily water intake since it is considered to be a semi-solid food with high water content.
  4. Yoghurt is popular with children and teenagers as it can be served as a dessert, without containing sugar, fat or calories. At the same time, it may be enriched with attractive additives such as fruit, chocolate, cereal, muesli, dried plums, biscuits, honey, walnuts, sweet preserves.

Healthy bacteria reside in everybody's colon, and in return for food and a warm place to live these resident bacteria contribute to your health. One of the most intestinal-friendly resident bacteria is the family of lacto bacteria, so-called because they thrive on lactose sugars. The resident germ you will read most about is L.acidophilus, which means "acid- loving," because these organisms grow best in an acidic intestinal environment. Here are some healthy things these bacteria do for your body:

Improve digestion. Lacto bacteria, as the name implies, help digest the lactose in dairy products, preventing lactose overload, and lessening problems with lactose intolerance. Lacto bacteria also help with the absorption of valuable nutrients and stimulate peristalsis, the movement of food through the intestines that leads to regular bowel movements.

Manufacture vitamins

Like rich soil grows vitamin-rich foods, lacto bacteria produce B-complex vitamins, along with vitamin K.

Manufacture nutrients 

Friendly bacteria help manufacture essential fatty acids called short chain fatty acids (SCFA). These are valuable nutrients for intestinal cells and also produce cancer-fighting substances.

Boost immunity 
Lacto bacteria inhibit the growth of harmful bacteria and fungi, such as Candida (yeast). They help keep the intestinal environment acidic and compete with harmful bacteria and the toxins they produce. They even produce hydrogen peroxide, which has a natural antibiotic effect.

Protect against carcinogens.

 Lacto bacteria bind potential carcinogens, preventing them from damaging cells. L.bulgaricus, the main lactobacillus used in yogurt, has anti-tumor properties. Specifically, lacto bacteria bind heavy metals and bile acids, which are potential carcinogens. These acteria inhibit the growth of nitrate-producing bacteria (nitrates can be a carcinogen). They also metabolize flavanoids, producing natural anti-tumor substances. Protect against cardiovascular disease. Lacto bacteria help regulate cholesterol and triglyceride levels in the blood.



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