Milk and milk products have been a staple of human nutrition since ancient times. Milk consumption varies from region to region, as well as individual consumption. [This article details the benefits of milk and the science of eating it.
The most important components of cow's milk are water, which contains 87.3% of 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, , And the balance of energy and health status of the cow producing milk and on average contains a liter of cow's milk on:
33 g of lipids, triglyceride 95%, while cholesterol is 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 protein in milk, which works to carry calcium and phosphate and the formation of thrombosis in the stomach to facilitate digestion, while whey protein works in Many other vital functions.
Each liter of milk contains 1 gram of calcium. 1 liter of milk contains about 800-1000 mg of phosphorus. Other minerals: selenium, iodine, magnesium and zinc.
Vitamin A: A liter of milk contains 280 micrograms. Folic acid: 1 liter of milk contains 50 micrograms. Riboflavin: Milk is a good source of this vitamin, with one liter of milk containing 1.83 mg.
Vitamin B12: Milk is a good source of this vitamin as well, as the liter of milk contains 4.4 micrograms. [1] Milk contains the rest of the vitamins dissolved in fat, vitamin E, vitamin D, vitamin K, in addition to vitamins dissolved in water, vitamin C B vitamins group.
Daily needs 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 the age of 4-8 years, and three cups or equivalent for the age of 9 - 18 years and for adults , So that their guidelines included the intake of milk and its low or fat-free products
The benefits of milk and the need to choose low and skim milk Milk is a source of saturated fats and cholesterol known to have health effects 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 its 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 Calcium is added to fortify the food or intake of supplements, and many types of milk are fortified 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 milk is important for healthy teeth.
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 the role of 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 fat accumulation and increased body weight. [4] Some studies have also shown that calcium intake of milk products and high blood levels of vitamin D may stimulate weight loss.
Calcium intake can help to reduce the risk of colon, breast and kidney stones.
Some studies have shown an association between milk intake and calcium and the relief of premenstrual syndrome.
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 a psychological link because of the habit of getting more than any of the components of milk to sleep 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 helped him sleep with milk, which gives him peace of mind and sleep.
Fatty acid content Saturated fatty acids are more than half of the fatty acids found in milk, and although some saturated fatty acids found in whole milk have positive or neutral effects on the health of the body, others raise blood cholesterol and bad cholesterol (LDL) Some studies have found a link between eating milk and whole fat products with high blood cholesterol, while low-fat milk and dairy products have positive effects on blood cholesterol, but it is worth mentioning here that the rise in cholesterol caused by the consumption of high fat Lip is not equivalent to the expected height of the amount of these fats.
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, it reduces the level of small LDL particles associated with cardiovascular disease).
Milk is a source of monounsaturated fatty acids (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 that recommends eating low-fat milk or dairy products.
Inadequate intake of 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 completely. Some may refrain from eating milk for a variety of reasons. (Eg lactose-free milk), green leafy vegetables, calcium-fortified orange juice, and soy milk. Care should be taken to eat enough potassium sources, such as fruits and vegetables, which include; Tomato, and Spinach, sweet potatoes, bananas, oranges and others
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