美食菜谱系列之一 :希腊酸奶 希腊酸奶有益健康的八种方式

希腊酸奶口感非常粘稠，不仅可以直接吃，还可以作为奶油奶酪/cream cheese、酸奶油/sour cream的健康替代品，同时不以牺牲口味为代价。希腊酸奶没有原味酸奶那么酸，因为乳酸被滤掉的液体带走了一大部分。单位重量的蛋白质和钙含量比一般酸奶高。

制作过程：

1.加热牛奶

在厚底的小锅内小火加热牛奶至180°F,不断搅拌以免粘锅底。牛奶加热好后，冷却5分钟。

加热牛奶至170-180°F，两个原因：

1）加热会杀死牛奶中其他细菌，以免它与将牛奶转变成酸奶的菌种竞争；

2）加热会改变牛奶的蛋白质，使其发酵和凝固成型。

加热过程中，注意要不断的搅拌牛奶，温度不能超过180°F。若粘锅底将会影响酸奶的口感。

2.当牛奶冷却后，锅内加入开菲尔酸奶菌种，搅拌均匀。

3.把牛奶和发酵的混合物放入1L的酸奶机内胆内或密封的塑料瓶内，开始发酵。静置8小时直至成型。

4.当发酵完成后，再放入冰箱冷藏至少8小时到发酵停止，变成酸奶。

5.这时候的酸奶是可以吃的，也可以继续完成希腊酸奶的制作，需要进行过滤。

将筛网放置一碗上，铺上4层的棉纱布。将酸奶放到纱布上，过滤2-3小时，直至想要的粘稠度。

6.将酸奶放入保温盒中，冰箱冷藏，随时可取出食用。

Ingredients:

1 liter milk (1000ml)

1 package of Kefir Yogurt starter

Procedures：

1.Heat the milk

In a heavy-bottomed pot over small heat, bring milk to 180°F, stirring regularly to prevent scorching. Once milk has reached temperature, allow it to cool for 5 minute.

The milk needs to be heated to about 170-180°F,(76-82ºC).This is for two reasons:

It kills any other bacteria that might be in the milk that would compete against the bacteria that convert milk to yogurt.

It changes the milk protein in a way that allows it to culture and firm up.

Keep stirring the milk and do not let it go past 180F. If it scorches, your yogurt will taste bad.

2.When milk has cooled, add Kefir Yogurt to the pot and whisk thoroughly to combine.

3.Pour milk and starter mixture into one liter container, Remove into Yogurt machine, or insulated foam box.Leave in a draft-free, undisturbed place for eight hours or until desired tartness is achieved.

4.When incubation is complete, remove jars place in refrigerator for at least eight hours to halt culturing and set yogurt.

5.At this point, yogurt may be eaten, but to achieve a Greek-style consistency, it will need to be strained. Place a fine mesh strainer over a bowl and line it with four layers of cheese cloth. Spoon yogurt into lined strainer and allow to drain for two to 3 hours or until desired thickness is achieved.

6.Transfer yogurt to a storage container and refrigerate until needed.

希腊酸奶有益健康的八种方式

有健康意识的美国人一直都在吹捧酸奶的好处，但现在很多人一旦选择了酸奶，就会毫不犹豫的选择希腊酸奶。很少有食物像希腊酸奶这样，在如此小的一汤匙中包含这么多健康元素。一碗希腊酸奶可以满足健康所需的必需营养，甚至可以帮你减肥。对于许多希腊酸奶的热爱者，浓醇的口感也是一大卖点。

营养和饮食学院的营养学家和发言人Alissa Rumsey解释说，希腊酸奶是通过过滤掉液体乳清，结果就留下更少碳水化合物和糖的，但蛋白质含量高于普通酸奶的希腊酸奶。

1.蛋白质的力量

蛋白质是健康体魄所必需的。对于细胞生长、肌肉发育和修复受损组织是至关重要的。随着年龄增长，你会需要更多的蛋白质来保持肌肤健康和预防疾病。希腊酸奶是一种很好的激发体内蛋白质水平的方式，同时还可以避免摄入能量高的肉类食物。Rumsey说，“希腊酸奶可以当早餐，也可添加些胡桃仁或蓝莓。或可以作为辣椒或烤土豆上面酸奶油的替代品。”

2.益生菌 保持你的日常生活规律

Whole Life Balance的创办者和认证的营养师Shane Griffin说到，希腊酸奶含有益生菌，这些微生物包括如细菌或酵母菌。它们通常存在在我们的肠道中，肠道中有好的微生物环境会使我们保持健康。“若没有益生菌，将不能保持有益细菌的健康平衡，也会滋生很多坏的细菌破坏我们的免疫系统。”她还补充到，益生菌非常有益于我们的消化系统，尤其是对肠易激综合症患者很有帮助。

3.获取身体所需的维生素B12

希腊酸奶富含维生素B12，而维生素B12是能量和健康的脑部功能所必需的。添加维生素B12到我们的日常饮食中，希腊酸奶是一种强大、天然的不二选择。素食主义者经常会出现维生素B12缺乏，主要因为维生素B12主要存在于肉类中，因此希腊酸奶非常棒，在不吃肉的情况下可添加B12到我们的饮食中。

4.维持钾钠平衡

大部分美国人日常饮食中摄入了过量的钠。希腊酸奶不仅钠含量低，还富含钾。钾钠是如何相互作用的呢？Griffin说，想象一下这样的场景，就像一个跷跷板。身体内钾和钠含量必需维持合适的平衡，希腊酸奶可以帮助保持钾钠保持恰当的比例。

健康小贴士：

可选择普通口味的希腊酸奶替代甜口味的希腊酸奶，添加一些自己喜爱的水果或在上面洒一些封面。一道可口，健康，美味的甜品就完成了！

5.体能恢复食物

在高强度锻炼后希腊酸奶是一种健康，令人满意的选择。它不仅可以帮你维持体力直至下一餐的时间，而且它还富含蛋白质，能够修复锻炼过程中受到的身体损伤。 Griffin解释到，“希腊酸奶富含氨基酸，是蛋白质的基本组成单位。蛋白质是再生肌肉组织和修复纤维损伤的基石”，添加些香蕉或浆果到希腊酸奶上，将会是锻炼后一道营养丰富的零食。

6.碘可控制你的腰围

希腊酸奶还富含碘。碘对于好的甲状腺功能是非常重要的。甲状腺对于健康的新陈代谢是必需的。“现在的人很容易碘缺乏，将会导致一些严重的问题，包括快速的体重波动。”Griffin说。“对于有体重问题的人来说，在他们的日常饮食中提升碘含量能够增强甲状腺功能，进而增强他们的新陈代谢，来减轻体重。”

7.钙是保持体形的关键因素

希腊酸奶的另一个好处是它富含钙元素，对减肥的同时保持整体健康水平是非常关键的。Griffin说，钙与人体皮质醇的输出调节功能有关。“皮质醇激素水平升高会导致体内脂肪的堆积，影响减肥和其他健康目标。加入更多的钙到日常饮食中希腊酸奶比普通的酸奶更粘稠，因此不要说”太浓稠了！”。很多人还是不太关心它的粘稠度的。加入更多的钙到日常饮食中，可以部分地限制体内脂肪的形成。

8.粘稠度

即使希腊酸奶比普通的酸奶更粘稠，因此不要说”太浓稠了！”。很多人还是不太关心它的粘稠度的。

一种方法是将酸奶加入到慕斯饮料中。或作为其他食物的一种配料。Rumsey建议到，可以作为辣椒或烤土豆上面酸奶油的替代品。你也可以用冷冻的希腊酸奶喝新鲜的水果在家制作属于自己的冰棒。

8 Ways Greek Yogurt Benefits Your Health

Health-conscious Americans have long touted the benefits of yogurt. But now many who once turned their noses up at yogurt are embracing the Greek way. Few foods pack as healthy a punch in such small serving sizes as Greek yogurt. A bowl of Greek yogurt can keep you fortified with essential nutrients and even help you lose weight. For many Greek yogurt lovers, the richer texture is also a big sell.

Greek yogurt is made by separating out the liquid whey, explains Alissa Rumsey, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “This results in a thicker texture with fewer carbohydrates and sugar, and more protein the regular yogurt,” she says.

1. The Power of Protein

Protein is essential for good health. It is vital to cell growth, building muscle, and repairing tissue.

As you age, you need more protein to keep your skin healthy and to fight off illness. Greek yogurt is a great way to boost your protein levels while avoiding heavy foods like meats.

“Have it for breakfast and add in a handful of walnuts and blueberries,” Rumsey says. “Use it as a substitute for sour cream on top of chili or baked potatoes.”

2. Probiotics Keep You Regular

Greek yogurt is packed with probiotics. These are microorganisms such as bacteria and yeast. These normally live in your intestines, and having good microorganisms in your intestines helps keep you healthy, says Shane Griffin, a certified nutritional practitioner and founder of Whole Life Balance.

“Without a healthy balance of good bacteria from probiotics, too much bad bacteria can build up and cause damage to our immune systems,” Griffin says.

Probiotics are great for the digestive system, and especially helpful to people who suffer from conditions such as irritable bowel syndrome, he adds.

3. Get Your B12 Here!

Vitamin B12 is necessary for energy and healthy brain function, and Greek yogurt is full of it. “Many choose to supplement vitamin B12 into their diet, but Greek yogurt offers a powerful, natural alternative,” Griffin says.

Vegetarians are often deficient in B12 because it generally is found in meats, so Greek yogurt is an excellent, meat-free way to add more to your diet.

4. Potassium Balances out Sodium

Most Americans have way too much sodium in their diet. Not only is Greek yogurt low in sodium, it is also high in potassium.

What does one have to do with the other? “Think of this scenario like it is a teeter-totter,” advises Griffin. “There must be a proper balance between sodium and potassium in the body, and Greek yogurt can help you maintain the correct proportions.”

Health Tip:

Instead of presweetened Greek yogurt, choose plain Greek yogurt and add your own favorite fruit and a little bit of honey drizzled on top. A great and healthy, sweet treat!

5. A Workout Recovery Food

Greek yogurt can be a healthy and satisfying treat after a tough workout. Not only will it tide you over until your next meal, but it actually contains protein that can repair damage done by exercise.

“Greek yogurt is rich in the amino acids which make up proteins, and proteins are the building blocks for regenerating muscle tissue and repairing fiber damage,” explains Griffin. Add a banana or some berries for a nutrition-packed post workout snack.

6. Iodine Keeps Your Waist in Check

Greek yogurt is chock full of iodine. Iodine is important for proper thyroid function, and the thyroid is essential for healthy metabolism.

“People today tend to be iodine deficient, which can cause serious problems, including rapid fluctuations in weight,” Griffin says. “For people with weight problems, increasing iodine levels in their diet increases the thyroid’s activity and in turn increases their metabolism promoting weight loss.”

7. Calcium also is Key to Keeping Fit

Another benefit of Greek yogurt that is key both to weight loss and your overall health is its high calcium content.

Calcium has been linked to regulation of the body’s cortisol output, Griffin says. “Elevated levels of the hormone cortisol can cause the body to store fat, inhibiting weight loss or other health goals.”

“By incorporating more calcium into your diet, you can partially limit fat production in the body.”

8. The Sliminess Factor

Even though Greek yogurt is thicker than regular yogurt, and therefore not so “slimy,” some people still don’t care for the consistency.

One way around that is to incorporate the yogurt into a smoothie drink. Alternately, you can use it as a topping on other foods. “Use it as a substitute for sour cream on top of chili or baked potatoes,” suggests Rumsey. You could also make your own popsicles at home by freezing Greek yogurt with fresh fruit.