Protein content: Yogurt and kefir are good protein sourcetypical protein content is 8 to 12 grams (approximately 6 to 8 ounces) per serving. Protein can promote satiety and satiety by slowing digestion, stimulating the release of satiety hormones (such as peptide YY and glucagon-like peptide-1), and reducing levels of hunger hormones (such as ghrelin). known. Consuming yogurt and kefir with a higher protein content may lead to greater feelings of fullness and satisfaction compared to yogurt and kefir with a lower protein content.
Fat content: The fat content is yogurt and kefir It depends on whether it’s made with whole milk, low-fat milk, or skim milk. Full-fat yogurt and kefir contain more fat and calories compared to low-fat or fat-free yogurt and kefir. Fat is a nutrient that is high in calories and contributes to feelings of fullness and satisfaction. Adding small amounts of healthy fats to your yogurt or kefir, such as milk fat or nut and seed additives, may be more effective at increasing satiety.
Fiber content: some yogurt and kefir It may contain additional fiber from sources such as fruit, oats, or additional fiber supplements. Dietary fiber is known to promote satiety by slowing digestion, increasing stool volume, and regulating blood sugar levels. Yogurt and kefir with higher fiber content may make you feel more full than those with lower fiber content.
Probiotics: yogurt and kefirwhen made at home (and some commercial brands), contain live bacterial cultures known as probiotics. These are associated with a variety of health benefits, including digestive health, improved immune function, and increased satiety. Although the exact mechanism by which probiotics affect satiety is not fully understood, probiotics interact with the gut microbiome and produce beneficial metabolites that promote satiety and satiety. may be generated. Ultimately, probiotics (good bacteria) help break down compounds that the body cannot absorb and synthesize, and provide many other nutrients long after ingestion.
Sweeteners and flavorings: Flavored yogurt and kefir often have added sugar. Artificial sweeteners or flavorings to enhance taste and palatability. These ingredients may make yogurt more appealing, but if consumed in excess, they can increase calorie intake and reduce satiety. choose a plain yogurt and kefir Or use unsweetened yogurt or kefir and add your own flavors, such as fresh fruit, nuts, seeds, or a drizzle of honey, to help control your calorie intake and increase satiety.
Nutrient dark matter: Recent advances in our understanding of how diet affects health go beyond the typical 150 key nutritional components cataloged in national databases. These componentsEntz Co., Ltd.IContains calories, carbohydrates, fats, vitamins, etc. However, this knowledge only covers a fraction of the more than 26,000 different biochemicals found in our food. For example, garlic contains over 2,306 different chemical components, many of which have documented health effects.
This vast chemical diversity in our food has been likened to the “dark matter” of nutrition, as most of these chemicals are not well recognized in research or widely known to the public. You can. According to FoodB.ca, a database that attempts to describe and classify all the compounds in food, yogurt contains alpha-linolenic acid, alpha-linoleic acid, (R)-oxypeucedanine, hexadecanoic acid, D-aspartic acid, potassium, calcium,
Genistin, (E)-2-phenyl-2-butenal, daidzin, 6”-malonylgenistin, epsilon-polylysine, L-leucine, oleic acid, octadecanoic acid,
Arginine, L-threonine, L-serine, L-proline, L-alanine, ±)-erythro-isoleucine, 6”-O-acetylgenistin, magnesium, glycine,
6”-acetyldaidzine, genistein, sodium, L-tyrosine, L-histidine, 6”-malonylglycitin, L-methionine, glycitin, daidzein,
6”-malonyldaidzine, L-cystine, (±)-tryptophan, iron, 6”-acetylglycitin, glycitein, nicotinic acid, zinc, copper, manganese,
Secoisolariciresinol, larisiresinol, pyridoxine, riboflavin, thiamin, nickel, (+)-pinoresinol, chromium, (-)-matairesinol,
formononetin, iodine, coumestrol
