How To Make Your Own All-Natural Yogurt And Get All Its Benefits
Yogurt is a beverage created through the process of fermentation of milk where Lactobacillus bulgaricus and Streptococcus thermophilus are bacteria added to the milk.
As you all know, nowadays, the market offers many different diary products, but we can’t be sure that all of them still contain those beneficial ingredients. On the other hand, we can be sure that there are many other which are added to the milk and the are really harmful.
If you want to avoid all those harmful substances, you should prepare your own yogurt.
Beneficial ingredients of yogurt
Probiotics and good bacteria
People should avoid stress, smoking, medicines and should consume healthy food in order to prevent the disruption the balance of good bacteria in their intestinal tract. Moreover, they could also prevent that by taking additional probiotics which are especially recommended after an antibiotic therapy since antibiotics destroy good bacteria as well.
People who have deficiency of proteins should consume more Greek yogurt since yougurt contains high amounts of protein which are easy to digest. For instance, one cup of Greek yogurt contains even 20g of proteins while in the regular one there are about 5 g.
Yogurt contains a lot of minerals:
- Calcium and potassium which can eliminate the excess salt from the body
- Magnesium which improves the health of heart and muscles
- Iodine which regulates the work of thyroid gland
- Zinc which strengthens the bones and improves the eyesight
Yogurt is a rich source of vitamin B5 which is extremely important for the good health of liver, skin, hair and eyes.
People should also consume yogurt on a regular basis since it is abundant in vitamin B12 which promotes the production of hemoglobin and as a result it protects the health of the nervous system and prevents anemia.
Yogurt is a great option for vegetarians since this vitamin is most commonly found in animal source foods.
8 reasons why you should consume yogurt regularly
- Prevents osteoporosis
Osteoporosis occurs when your intake of calcium is not enough and your body starts stealing this mineral from the bones. In combination with vitamin D, calcium protects the bones mass. It is extremely beneficial for women in menopause.
- Lowers high blood pressure
Too much consumption of salt can cause high blood pressure. People that deal with this issue should drink more yogurt since it is abundant with potassium which can reduce the risk of high blood pressure by 50%.
Moreover, if you are dealing with hypertension, yogurt is once again the best solution since it will lower your high blood pressure.
- Improves the work of digestive system
As we previously mentioned, yogurt is created by fermentation which means that it contains useful bacteria as the ones naturally found in your intestines. This is the reason why yogurt with added probiotics is extremely useful for the renewal of your intestinal microflora.
Good bacteria are essential for the organism since they help improve digestive system, relieve diarrhea, irritable bowel syndrome, constipation, stomach pains and also reduce the risk of colon cancer.
- Contributes to the feeling of satiety and in the process of losing weight
Make sure to consume yogurt in the morning because it contains proteins which help you feel satiated for a longer period of time so you won’t have to reach for extra snacks until your lunch.
You can use it to keep a diet because the calcium contained in yogurt gives signal to your fat cells to seek for less cortisol – a stress hormone which contributes to their creation. After a while, you will notice that you are losing the excess pounds.
- Recovers muscles and increase the energy
Athletes or people that peform intense workouts should definitely drink yogurt since It supplies the muscles with more aminoacids and makes them stronger. Moreover, yogurt is the best choice of food after an intense training or yoga due to its abundance of proteins.
- Prevents allergies
Allergies occur when there is a deficiency of good bacteria in the intestines, so people should consume more yogurt because these bacteria are contained in it. They help you strengthen the immune cells thus making you more prone to allergies.
According to numerous different studies, people who consumed 500ml of yogurt on a daily basis for more than 4 weeks lowered their levels of histamine and had fewer symptoms of hay fever.
- Relieves cold and flu symptoms
As we already mentioned, yogurt contains probiotics which stimulate the production of leukocytes, blood cells that have a responsibility to protect the body from diseases.
Make sure to consume yogurt on a regular basis because it can reduce the risk of cold and flu by 35%.
- Treats vaginal infections
One study discovered that the consumption of yogurt on a regular basis is extremely beneficial for women who suffer from candida albicans, because it has the ability to return the balance of microorganisms in the body and relieve this yeast infection.
How to prepare your own homemade yogurt
It is very simple and easy and the best part is that it does not contain harmful substances, only the beneficial ones.
- 1l fresh milk (organic)
- 1,5dl yogurt-starter (solid yogurt or soil milk)
Pour some fresh milk and boil it. After that, allow the milk to cool until is warm to the touch. In the end, add the solid yogurt or sour milk into the warm milk.
Note: Make sure the milk is not too hot since the yogurt culture will be destroyed, nor too cold because the bacteria in the yogurt will not be able to multiply.
Stir the mixture well, cover it and allow it to stay for 24hours at a room temperature. After the 24 hours, your homemade yougurt is finally ready to be consumed.
Make sure to consume the yogurt as soon as it is prepared as it can lose its nutritional values.
In order to give the yogurt more thickness, you should use solid yogurt or full-fat milk.
But if you decide to use low-fat milk, you will get yogurt with a thin texture.