Morning
Upon waking each morning, start with a glass of plain water followed by a glass of honey water. Then consume a serving of yogurt (approximately 200ml) along with a slice of whole-grain bread or a bowl of oatmeal. Opt for low-sugar or low-fat yogurt (1.0–1.5% fat content) whenever possible.
Lunch
If you feel hungry, start with a bowl of soup, a few bites of rice, or a couple of crackers. Follow with a serving of yogurt (about 200ml). Then eat 100g of chicken/beef/lamb/fish/organ meats/blood. These foods primarily replenish iron. Add a plate of vegetables; if cooked veggies aren't available, opt for cherry tomatoes/large tomatoes/lettuce, etc.After the meal, drink two cups of oolong tea to aid digestion.
Nutritional Value of Yogurt
1. Yogurt lowers cholesterol
Yogurt contains 3-hydroxy-3-methylglutaric acid and lactic acid. Regular consumption significantly reduces cholesterol, helping prevent cardiovascular diseases in the elderly.
2. Yogurt prevents constipation and bacterial dysentery
The organic acids produced in yogurt increase intestinal peristalsis, stimulate gastric juice secretion, and inhibit cancer cell proliferation, offering certain anti-cancer effects.
3. Yogurt offers beauty benefits
Regular yogurt consumption moisturizes skin, brightens eyesight, strengthens teeth, and promotes healthy hair. This stems from yogurt's rich calcium content, which is highly digestible and absorbable, benefiting teeth and bones. Yogurt also contains multiple vitamins.
Vitamins A and B2 support eye health; its abundant amino acids benefit hair; and by improving digestion, preventing constipation, and inhibiting the production and accumulation of harmful substances like phenolic indoles and amine compounds in the intestines, yogurt helps prevent cellular aging, resulting in fairer, healthier skin.
4. Yogurt consumption can overcome lactose intolerance
Some individuals are allergic to the lactose in fresh milk, experiencing diarrhea, abdominal rumbling, and indigestion after consumption.
Fresh yogurt contains active lactase enzymes that promote lactose breakdown, preventing lactose intolerance. Therefore, those with insufficient lactase can consume it safely.
Precautions for yogurt consumption during weight loss
Nutritional differences between yogurt and milk are minimal
Many believe fermented milk (yogurt) is more nutritious than fresh milk. In reality, their nutritional values differ little. However, yogurt is more easily digested and absorbed than milk, enhancing nutrient utilization.
Furthermore, the sugar in milk is primarily lactose. Some adults lack sufficient lactase in their digestive juices, impairing the digestion, absorption, and utilization of lactose. This can cause stomach discomfort or even diarrhea after drinking milk, a condition known as "lactose intolerance." In such cases, yogurt can be used as a substitute for milk.
Yogurt should not be paired indiscriminately with other foods.
Yogurt pairs well with many foods, especially when enjoyed with bread or pastries for breakfast, offering both great taste and rich nutrition.
Yogurt should not be consumed with certain medications, such as antibiotics like chloramphenicol and erythromycin, or sulfonamide drugs, as these can kill or destroy the lactic acid bacteria in yogurt.
However, yogurt pairs very well with starchy foods like rice, noodles, steamed buns, mantou, and bread.
Yogurt provides a certain sense of fullness. When you're famished, if yogurt is handy, wouldn't you reach for a cup to fill your stomach? That's right—it can indeed ease hunger pangs. But it's best not to rely on yogurt as a meal replacement.