Probiotic supplementation is popular! Make your own dairy-free yogurt and avoid the hassle of being a vegetarian

Yogurt has been a popular food in the health and wellness industry in recent years, and it is definitely one of the hottest foods. The probiotics it contains can not only protect the intestines, but also assist in weight loss, cancer prevention and anti-allergy. However, most yogurt on the market is fermented with milk, which makes many vegetarians sigh, "I have no chance of having it!" In this regard, nutritionists recommend dairy-free yogurt with soy milk as the main ingredient, which can also provide a rich source of probiotics without worrying about breaking the rules.

There is milk in yogurt! Vegetarians and lactose intolerant stay away?

The word "Yogurt" means thick and rich in Turkish. It is a kind of dairy product. Most yogurts on the market are made from animal milk such as cow's milk and goat's milk, fermented with fermentation bacteria such as yogurt and kefir. Among them, milk yogurt is the most common.

In recent years, health awareness has risen in China, and yogurt has become one of the common sources of probiotics for the public. However, for many people who are lactose intolerant and vegetarians, milk yogurt is a food that they absolutely cannot touch.

Lactose intolerance does not mean you cannot drink milk at all

Nutritionist Su Yanchen clarified that people with lactose intolerance are not completely unable to eat yogurt. Medically, lactose intolerance patients are divided into two types: the first type is caused by congenital gene mutations, and this group of people cannot even drink breast milk when they are just born; the vast majority of people belong to the second type, because "too much lactose is eaten at once", and the body cannot digest it in time, resulting in osmotic diarrhea.

People with type 2 lactose intolerance often suffer from diarrhea after drinking milk, so they regard milk as a taboo food. But, in fact, it is not so absolute. As long as you avoid drinking large amounts at one time, or switch to yogurt, flavored milk, and cheese, diarrhea is usually unlikely. During the fermentation process of yogurt, most of the lactose will be broken down; the raw milk content of flavored milk and yogurt is relatively low, and the lactose content will also be reduced accordingly.

Vegetarians want yogurt! Homemade soy milk yogurt is not afraid of breaking the rules

For those who are vegan, you can try making your own soy milk yogurt. Nutritionist Su Yanchen said that the nutritional value of soy milk and milk is similar, and both are high-quality protein foods. However, compared with milk, soy milk is still slightly inferior in calcium. Every 250 ml (1 serving) of milk contains about 200 mg of calcium, while the calcium content of general soy milk is about 30 to 40 mg.

If you want to use soy milk and yogurt as a source of calcium supplement, you can choose high-calcium soy milk. Each 250 ml serving contains nearly 300 mg of calcium. In addition, the human body itself has a variety of regulatory mechanisms for calcium absorption. Heavy exercises such as climbing stairs and running, as well as increased sunlight exposure, are all beneficial to bone calcium preservation.

[Homemade soy milk yogurt]: First press the switch of the rice cooker to heat it. Do not unplug the plug after it pops up. Keep the temperature in the pot at 40-50℃. Pour in soy milk and baking powder, cover the lid and simmer for 8 to 24 hours. Sugar can promote fermentation, but for those who are considering losing weight, it is recommended to use sugar-free soy milk and avoid adding extra sugar.

Although soy milk yogurt can satisfy the vegetarians' desire to eat "dairy-free yogurt", nutritionist Su Yanchen reminds that "pure vegan" people generally have vitamin B12 deficiency problems, which can easily lead to anemia, memory loss, mental deterioration and other symptoms. Therefore, it is recommended that in addition to taking B12 from plant-based ingredients such as soybeans, algae and tempeh that contain small amounts of B12, it is also recommended to supplement it moderately from nutritional supplements.