You can repeat this "yogurt only" menu, a couple of times a month: fill up on lactic ferments that rebalance the flora of the colon, strengthen the immune system, purify and deflate your stomach, but without going hungry: "Yogurt is rich in precious nutrients that help to avoid energy shortages and drops. In addition to offering digestible proteins, fats and carbohydrates in balanced proportions, in fact, there are vitamins, in particular of the B group, and many minerals, including calcium, phosphorus, potassium, magnesium and zincSays Sara Gilardi, a nutritionist biologist in Livorno, Volterra and Turin.
To enhance its beneficial effects, it is worth combining it with some "smart" foods: "Eaten with nuts, whole grains or fibrous vegetables like salad, it favors transit and, therefore, the elimination of food waste », adds the expert. Those who do not want to overdo the fat and calories can opt for the skim version.
«Finally, for everyone, the suggestion to choose is valid natural yogurt, unsweetened, preferably organic and enriched with probiotic bacteria (microorganisms essential to help the intestine perform its function of transforming food and assimilating nutrients) and with prebiotics (fibers capable of nourishing the intestinal flora) ", concludes the expert.
The smart tip
Yogurt is also excellent for creaming risotto and preparing cakes and biscuits, but the heat deteriorates the lactic ferments. To take advantage of all its properties, eat it raw and keep it in the fridge until it's time to eat it. It is important to respect the expiration date indicated on the package.
1 glass of water with the juice of 1 lemon
1 low-fat natural yogurt with 1 tablespoon of sugar-free whole grains
A cup of unsweetened green tea + 4 almonds
1 low-fat natural yogurt + 1 plate of mixed salad with lemon juice, pepper and 1 teaspoon of extra virgin olive oil
2 tablespoons of natural low-fat yogurt + 4 unroasted almonds
50 grams of brown rice in salad with fresh vegetables + 1 plate of cucumbers in tzatziki sauce + 1 banana