the milk
Milk and milk products occupy an essential place in human nutrition since ancient times, and the consumption of milk differs from one region to another, as well as the consumption of each individual. This article describes the benefits of milk and the science of eating it.
The most important components of cow’s milk
Water contains an average of 87.3% milk composition. Milk contains many components, including lipids, proteins, amino acids, lactose, vitamins, and minerals. Milk composition varies according to several factors, such as lactation, age, Of the milk-producing cow. On average, liters of cow’s milk contains:
- 33 g of lipids, triglyceride 95%, and cholesterol less than 5%.
- 32 grams of protein high in biological value, and therefore a good source of essential amino acids, and form the protein of casein 80% of the protein found in milk, which works to carry calcium and phosphate and the formation of thrombus in the stomach to facilitate digestion, while whey protein works in Many other vital functions.
- Each liter of milk contains 1 g of calcium.
- The milk contains about 800-1000 mg of phosphorus.
- Other minerals: such as selenium, iodine, magnesium and zinc.
- Vitamin A: A liter of milk contains 280 micrograms.
- Folic acid: where one liter of milk contains 50 micrograms.
- Vitamin riboflavin: Milk is a good source of this vitamin, where one liter of milk contains 1.83 mg.
- Vitamin B12: Milk is a good source of this vitamin as well, where the liter of milk contains 4.4 micrograms.
- Milk contains the rest of the vitamins dissolved in fat, vitamin E, vitamin D, vitamin K, as well as vitamins dissolved in water, vitamin C and vitamin B group.
Daily need of milk
The US Department of Agriculture has identified the needs of the milk group and its products as follows: Copan or equivalent for children between 2-3 years, and cuban and a half or equivalent for 4-8 years old, and three cups or equivalent for the age of 9 – 18 years and for adults, Eat milk and its low or fat-free products.
Milk benefits and the need to choose low and skim milk
The fat of milk is a source of saturated fat and cholesterol known to have a healthy effect in raising the total cholesterol and reduce the bad cholesterol, and therefore prefer to eat milk and its products are low or skimmed, and include the benefits of eating milk and low or low-fat products include:
- Building a stronger bone and reducing the risk of osteoporosis Milk and dairy products are a rich source of calcium: one cup of milk or low-fat milk gives one-third of our daily calcium needs for bone health. Studies have found that calcium intake from natural sources such as milk Of calcium added to support food or intake of supplements, and is supported many of the types of milk with vitamin D, which has an important role in bone health, and has an important role in the prevention of many chronic diseases such as cancer and hypertension And the milk is important for dental health.
- Lower risk of blood pressure: Studies have found that people who are more prone to low fat milk and products reduce the chances of a person to develop high blood pressure compared to people who consume less, as milk is a good source of potassium, which is associated with low intake and increased intake of sodium increased risk of high blood pressure , And some studies have suggested a role for many peptides in milk in lowering blood pressure.
- Reducing the risk of metabolic syndrome: Studies have found that people who consume the most milk and its products are less likely to increase waist measurement (a measure of mean obesity) and metabolic syndrome (a range of symptoms that increase the risk of diabetes and heart disease).
- Control of body weight: Studies have found a link between calcium intake of milk and milk products and low accumulation of fat and increased body weight, and some studies have shown that the intake of calcium milk products and high blood level of vitamin D may stimulate weight loss.
- Calcium intake can help to reduce the risk of colon, breast and kidney stones.
- Milk and its products are a good source of protein, with one cup of milk giving 17% of our daily protein needs. Milk is also a source of many important vitamins and minerals for the health of the body.
- Eating milk in the morning helps you feel full, which makes us eat less during the day.
- Milk contains tryptophan, a sleep aid. Milk contains lactium protein, which helps babies sleep after breastfeeding, but the association between milk and sleep in adults is psychologically linked by getting used to it more than any milk ingredient In fact, the amount of tryptophan that we get when we eat milk is not enough to stimulate sleep. A cup of warm milk can ignite a person’s memories of his childhood when his mother helps him sleep with milk, which gives him peace of mind and sleep.
- Some studies have shown a link between milk intake and calcium and the relief of premenstrual syndrome.
Effect of milk fat
Saturated fatty acids make up more than half of the fatty acids found in milk. Although some saturated fatty acids found in whole-fat milk have positive or neutral effects on body health, others raise blood cholesterol and bad cholesterol (LDL) Scientific studies have found a link between the consumption of milk and its whole fat products with high blood cholesterol, whereas low milk consumption and milk products have positive effects on blood cholesterol, but it is worth mentioning here that the rise in cholesterol resulting from milk fat intake is not equivalent to The expected amount of these fat.
Studies have found no increase in the risk of cardiovascular disease consumption of milk fat, while two Swedish studies found an inverse relationship between milk fat intake and risk factors for cardiovascular disease, and suggests a Norwegian study that eating milk has positive effects reduce the risk of myocardial infarction , And some researchers said that the fatty acids found in milk improve the synthesis of bad cholesterol (that is, they reduce the level of small LDL particles associated with cardiovascular disease).
Milk is a source of monounsaturated fatty acid (oleic acid), which accounts for about a quarter of the fatty acids found in milk. It is known for its beneficial effects on human health and blood lipids. Milk consumption can increase the ratio of monounsaturated fatty acids to polyunsaturated fatty acids Non-saturation, which has beneficial effects on human health include protection of LDL from oxidation and prevention of cardiovascular disease.
Full-fat milk products remain a source of fat and calories, which can contribute to weight gain and obesity, especially in modern lifestyle. We must follow the guidelines of the US Department of Agriculture, which recommends eating low-fat milk or dairy products.
Inability to eat milk
Many people suffer from lactose intolerance, so it is difficult for them to eat milk. Some people are allergic to some milk ingredients and should avoid them. They also refrain from eating milk for a variety of reasons. Such as lactose-free milk (lactose intolerance), green leafy vegetables, calcium-fortified orange juice, and soy milk. Care should be taken to eat enough potassium sources, such as fruits and vegetables, including tomatoes, spinach, sweet potatoes , And Mo , Oranges and others.
How to prepare banana juice with soft and nutritious milk with ease and simplicity.