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Written by Tania
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Once thought of only as a worthy health food, yogurt is now the base
for tempting frozen desserts and is used as a healthier alternative to
cream. Yogurt is a useful source of calcium and phosphorous for strong
bones and teeth. It also contains vitamin B2, which is needed to
release energy from food and B12 for a healthy nervous system.
Calorie values vary widely, from 160 for a 150g pot of full-fat Greek
yogurt (usually made with ewe's milk) to 61 for a very low-fat type.
People who need calcium but cannot drink milk because of a lactose
intolerance may find that they can tolerate yogurt.
Yogurt is generally made by incubating pasterised, homogenised milk, to
which bacteria cultures are added. Because the yogurt culture is added
after the pasterisation process, the yogurt remains 'live''. In fact,
most yogurts are live, even when this is not specifically stated on the
label.
How yogurt helps
Live yogurt discourages the proliferation of harmful bacteria and
yeasts (including Candida albicans) in the gut that lead to bowel
infection. It can help to relieve gastrointestinal disorders, diarrhea
and constipation. It can also reduce bad breath associated with some
digestive disorders.
Some alternative practioners suggest that after a course of antibiotics
eating live yogurt can restore the necessary intestinal bacteria
destroyed by these drugs. Yogurt is helpful for people suffering from
diarrhea on account of radiotherapy treatment, food poisoning or
irritable bowel syndrome. It is often recommended as an external
treatment for anyone who is suffering from thrush.
It is also claimed that yogurt can improve the condition of the skin
and alter the balance of bacteria in the large bowel in a way that may
protect against colon cancer.
Many new types of yogurt have recently been marketed on the strength
that they have a variety of extra health benefits. 'Bio' yogurts
contain cultures which are claimed to be especially beneficial to the
digestion, and there is some experimental evidence o support this. High
fiber yogurts, with added soluble fiber, are being promoted for their
cholesterol-lowering properties.
How to make your own yogurt
Boil 1 liter of skimmed or whole milk. When it cools to 41 degrees C,
you will need a cooking thermometer - add two tablespoons of the milk
to a yogurt starter (available from health food shops) or some plain
live yogurt. Mix thoroughly with the remaining milk. Store in a large,
covered bowl in a warm place for 12 hours until it sets. Transfer to
the fridge. You can keep two tablespoons back for one more batch, but
no more, or it will not set.
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