THEO Yogurt is a healthy and tasty food, even more appreciated in the summer for its freshness that also makes it an anti -warm ally. Precisely for this reason, when the temperatures go up, there are those who would eat it at all hours of the day, from breakfast to the afternoon snack. But how to prepare it in a tasty way, perhaps in a smoothie version, without attentive to the diet? We asked the Dr. Elisabetta Macorsininutritionist biologist of Humanitas Medical Care – Humanitas Mater Domini Hospital.
Yogurt: because it is good
«Yogurt is obtained by stopping the milk with two specific bacteria, the Streptococcus Thermophilus and the Lactobacillus Delbrueckii Subs. Bulgaricus. During the fermentation process Lactose turns into lactic acid, hence the acid flavor of yogurt. Unlike what you think, lactic ferments do not bring benefits to the body, since they are destroyed by gastric juices. The whole one has a Medium-low energy supply and good digestibility. This depends on the fact that the enzymes contained in it have already “digested” a large part of the lactose of the starting milk, transforming it into easier sugars to digest, such as galactose, glucose and lactic acid. For this reason, yogurt is often well digested also by lactose intolerant. From a nutritional point of view, it presents a good quantity of proteins, vitamins, such as A and B2, and minerals, such as calcium and phosphorus. In the transformation does not lose the nutritional properties of milk but rather concentrates them. Inside there are, in fact, the probiotics, who know how to be very useful for the intestinal microbiota », explains Dr. Macorsini.
Yogurt: Which to choose
«According to I’nran, national research institute for food and nutrition, they should be consumed Up to three daily portions between milk and yogurt125 milliliters if we talk about milk and a 125 gram jar if we talk about yogurt. These foods allow you to take on an important amount of nutrients, fundamental for the correct functioning of the body. The yogurt is on the market in many different flavors, from fruit, cereals, cocoa. In the choice, however, it is appropriate to keep an eye on the sugar content. If we wanted to draw up a ranking according to the nutritional properties, we should place on the podium it Greek yogurt. Unlike other yogurt, the latter undergoes not two but three filters, or a process that makes it Poor of sugars, including lactose, and richer in nutrients. It has a more decisive flavor and is ideal for those who aim for muscle development, because they are one of the richest in proteins. The goat yogurt has a different flavor from others and is very digestible. Once chosen, the ideal is to enjoy it naturally with fresh seasonal fruit in pieces, perhaps preparing a smoothie, “suggests Macorsini.
Smoothie: an idea to enjoy yogurt
In the name there is already its identikit: Smoothie derives from the term Smooth, that is, velvety, soft. It is obtained by mixing chopped ice or water, vegetables or fruit and yogurt. Its concentrate of mineral salts makes it heat -proof, an excellent reason to add it to the summer nutrition. Furthermore it’s easy and quick to prepare And this is certainly an added value. Just wash and dry the ingredients, then peel them and cut them into cubes. At this point They blend for about a minute together with ice and yogurtadds favorite topping and can be enjoyed. Here are some recipes suggested by experts Arborea.
Smoothie: Healthy recipes
To counteract exhaustion and lack of concentration due to the anomalous heat, citrus fruits, fishing and mint, bananas and whole white yogurt cannot be missing to balance the most bitter flavors and the aqueous consistency. To prepare it, insert in the mixer A lemon, 2 bananas, a fishing, a few mint leaves and a whole yogurt. If the goal is instead to overcome mental and muscle fatigue, you can prepare an all -green smoothie, rich in magnesium and chlorophyll. Mix 50 grams of spinach, half a beets, a carrot, half cucumber and a jar of Greek yogurt. The vitamins and antioxidants contained within it also help recovery after physical activity. And the base of Greek yogurt can guarantee the right protein intake. To prepare a smoothie capable of contrasting free radicals, insert into the mixer 2 bananas, a handful of cherries, a red orange and as a base a Greek goat yogurt. The lycopene and anthocyanins of the fruits with bright shades, such as cherries, protect the cardiovascular system. Vitamin C, orange is a boost for the immune system.