Are dairy products harmful? Facts and myths. Remember what happens to minerals when boiling water - they precipitate - become insoluble - slag. Infected cows do not get sick, but only carry this disease to people

Cow's milk has become much more widespread than the milk of other animals. It is present on the table of every family almost daily in its pure form or as food products produced from it (cottage cheese, cheese, butter, yogurt or kefir). The simplicity and affordability of its production, as well as significant volumes of industrial production, contribute to the high demand for cow's milk everywhere.

A large amount of calcium in the composition of milk determines its important role in the formation and strengthening of bone tissue. Vitamin D present here improves the absorption of calcium and promotes its deposition in bones and dentin. Thus, the use of cow's milk effectively prevents the development of rickets and osteoporosis.

Especially important is the regular consumption of cow's milk in childhood. It is at an early and transitional age that the strength of the skeleton is laid and the maximum bone mass is accumulated, on which the predisposition to fractures for life will depend. A direct relationship between the intake of calcium with milk and its deposition in the skeletal system of adolescents has been proven, and the reverse relationship with the frequency of fractures.

At an early age, cow's milk, as a rule, is well absorbed, promotes growth and development, strengthens immunity, improves memory and mood. With age, the ability to digest milk deteriorates, but the complete elimination of traditional food from the diet of an elderly person can be harmful to his health. In this case, it is recommended to consume milk diluted or skimmed (skimmed).

Milk is a product that is traditionally prescribed for the rehabilitation of people employed in hazardous industries, and is also used in medical, dietary and baby food. It helps with anemia, kidney disease, disorders of the nervous system, gastrointestinal tract and tuberculosis. Milk with honey is a well-known drink that relieves stress and makes it easier to fall asleep.

The complex beneficial effect of milk on the cardiovascular system is provided by its high content of potassium and the ability to slightly lower blood pressure. Linoleic acid in its composition relieves excess weight, which also facilitates the work of the heart. Confirmed and antitumor activity of milk, as well as its ability to increase life expectancy.

Cow's milk during pregnancy

The lack of calcium intake during gestation inevitably affects the condition of the bones and teeth of the expectant mother. Cow's milk can largely solve the problem of the deficiency of this mineral, it also contributes to its full assimilation. Lactose, found in excess in milk, helps the body process calcium and is also an excellent source of energy.

Milk gently cleanses the body of a pregnant woman, removing poisons, salts of heavy metals, and radioactive compounds from it. For residents of large industrial cities, this feature of the product is especially important. In addition, some vitamins in its composition have a pronounced antioxidant activity and protect cells from the harmful effects of the environment.

In the absence of contraindications and individual intolerance to cow's milk in mother and baby, it can balance the diet of a pregnant or lactating woman, enrich it with nutrients and vitamins. This product also serves as a safe and effective remedy for the heartburn that often accompanies the second half of pregnancy.

Warning: If a woman previously experienced difficulties with the use of cow's milk, then during pregnancy it is better to completely abandon it and not conduct risky experiments.

When is cow's milk dangerous?

The main protein in cow's milk, casein, is the strongest allergen. With incomplete digestion, it is able to enter the bloodstream and act as an antigen, causing a powerful immune response. The result of such a shake-up can be not only the development of intolerance to all dairy products, but also type I diabetes.

People with a tendency to allergies should exercise caution when consuming cow's milk, and it may be helpful to seek advice from your healthcare professional regarding your diet. The presence of a pathological reaction to it means the complete exclusion from the diet of all dairy products.

Video: Who should not drink milk. Discussion in the program "Live healthy"

Milk sugar, lactose, is rarely completely processed in the body of an adult. Lactase deficiency can be developed in varying degrees: not cause inconvenience or lead to complete intolerance to dairy products. It manifests itself most often in the form of the following symptoms:

• diarrhea, loose stools;
• nausea, vomiting;
• flatulence, bloating;
• cramps and pain in the stomach;
• heartburn.

Cow's milk harms the body also if the metabolism of galactose is disturbed. This substance is formed during the breakdown of milk sugar along with glucose and can be a serious risk factor for the development of cataracts and arthritis. Galactosemia is a hereditary disease and requires the complete exclusion of milk from the diet.

Rules for the selection and use of cow's milk

Usually, first of all, it is customary to pay attention to the naturalness and safety of food, which, of course, will be true in relation to cow's milk. The ideal option is to purchase it from a private backyard from neat and clean owners, whose cow is regularly examined by a veterinarian. This is the only way to find whole milk, the product of industrial production is drinking normalized, the content of proteins and fats in it is artificially regulated.

You should choose the milk that has been in contact with air as little as possible, because in this case the milk fats are partially oxidized. To obtain information on this matter, it is permissible to ask the farmer a little about how milking takes place on his farm, it will be useful to find out its method (machine or manual).

The freshness of the product is of great importance: fresh whole milk contains a maximum of useful nutrients and lysozyme, which inhibits the development of putrefactive microorganisms. After 2 hours, it loses its activity, so raw milk must be boiled or pasteurized. The easiest way to make instant pasteurization is to heat the drink to almost 90 ° C and immediately turn off the stove.

Pasteurization almost does not change the taste of milk, but it destroys pathogens of dangerous diseases, including tuberculosis and brucellosis. Heat-resistant lactic acid microorganisms do not die, and useful nutrients are also preserved. Pasteurized milk can turn sour, so it remains quite suitable for making curdled milk, cottage cheese or cheese.

The processing of milk under the influence of high temperatures almost completely destroys the pathogenic microflora and spores of bacteria, but also causes physical and chemical changes in the composition. Boiling, sterilization and ultra-pasteurization are the most popular among such methods. They destroy lactic acid bacteria, which prevent the appearance of toxic compounds, and milk fats, depriving the product of most of its useful properties.

Any heat treatment lowers the acidity of the drink, frees it from the gases dissolved in it and increases the shelf life. Of the types of milk available for purchase in the store, it is preferable to choose pasteurized, it is it that will bring more benefits to the human body than others. The shelf life of such milk is short, up to 7-14 days, depending on the method of packaging.

Warning: Reconstituted milk should be avoided because it has low nutritional value and may contain oxidized cholesterol, which depresses the work of the heart and blood vessels, and extraneous additives (chalk, sugar, starch or flour).

Video: A story about the features of cow's milk in the program "From morning to evening"

Storage of cow's milk

The shelf life of milk depends on the method of its processing, packaging and temperature. Raw milk is stored at 1-2°C for two days, 3-4°C for about a day and a half, 4-6°C for a day, 6-8°C for 18 hours, and at 8-10°C for only 12 hours .

Helpful tips for storing milk:

1. At the grocery store, it's best to put milk last in the grocery basket to avoid keeping it warm for a long time. Upon returning home, immediately place it in the refrigerator.
2. In the refrigerator, milk is optimally stored at a temperature of 0-4 ° C, do not use the door for this.
3. Opened milk can be eaten within 3 days, kept covered and separated from foods with a strong odor.
4. To store milk, it is better to use the original packaging, glass or ceramic containers.
5. Light should be avoided as this destroys riboflavin and vitamin D.
6. Freezing milk allows you to preserve its nutritional and taste properties for a long time; you need to defrost such milk in the refrigerator.

Advice: Frozen cow's milk often separates when thawed. In this case, it is enough to beat it with a blender to return the normal look.

Compatibility of milk with other foods

Cow's milk is an independent food product. In order for it to be better absorbed, it is necessary to drink it on an empty stomach, without mixing with other food, in small sips and with a slight delay in the mouth. Do not take cold milk: low temperature makes digestion difficult. After a glass of milk, it is useful to refrain from eating for some time (1-1.5 hours).

It is acceptable to consume milk with certain types of fruits, berries and vegetables. It softens the effects of caffeine, so adding a little of it to tea or coffee is a good idea. Milk also goes well with cottage cheese.

Composition of the product

The composition of cow's milk is rich and varied, it includes proteins, lipids, carbohydrates, mineral salts, vitamins and hormones. A complete set of amino acids fully covers the needs of the human body, and milk fat is one of the most nutritious and healthy. The energy value of raw whole milk is low - only 65 kcal, so dairy diets are widespread and effective.

Nutritional value of cow's milk (per 100 g of product)

Video: E. Malysheva about the dangers of milk

Milk and dairy products have been with man for thousands of years. The Mediterranean diet and Ayurveda include milk and dairy products in the list of essentials for health, but modern dietetics is not so supportive. Whom to believe and how not to harm your body? In order to make the right decision, you need to have sufficient information about the product and know well the individual characteristics of your body.

Useful properties of milk

Man is the only animal that drinks milk after leaving infancy. Many experts believe that this is one of the reasons to abandon this product. But the history of the use of milk has more than one thousand years, it is firmly included in our diet for a reason. Milk contains many trace elements in an easily digestible form. First of all, it is vitamin D, potassium, calcium, phosphorus, magnesium, B vitamins, vitamin A. Milk contributes to the good functioning of the cardiovascular system and the brain. It is a source of protein and fat. Dairy products improve digestion, heal the intestinal microflora.

Allergies and intolerances

Despite its beneficial properties, milk can be contraindicated for many people, because it is one of the most allergenic foods. People with lactose intolerance, allergies or sensitivities to casein, a cow's protein, may have trouble digesting milk.

Lactose intolerance occurs when the body does not produce enough enzymes to digest milk. Most often we are talking about milk in its pure form, many people with lactose intolerance have no problems with the use of fermented milk products. But there are times when even a small amount of milk can cause bloating or diarrhea. For such cases, there are dairy products with the addition of the necessary enzymes.

An allergy to milk manifests itself in a different way. This is a skin reaction, pain in the gastrointestinal tract, vomiting, sometimes diarrhea, asthma and pneumonia. With allergies, you can not eat dairy products of all kinds.

Sensitivity to casein does not have acute symptoms, so many do not even suspect that frequent colds, runny nose, acne, internal inflammation are caused by milk. After dairy products are removed from the diet, the symptoms disappear.

Harm of milk

Some studies collect information about the dangers of dairy products. Perhaps the most famous of these is Colin Campbell's China Study, which over the course of 20 years studied families in the Chinese provinces, their diet, lifestyle and diseases. As a result of the study, the author came to the conclusion that animal products, including milk, lead to the development of cancer. The book became a worldwide bestseller and the "bible" of vegetarians. But many nutritionists have repeatedly criticized this study. Many factors influence health status. Nutrition, food quality, physical activity, ecology, psychological state, environment, etc. Therefore, even with a strong desire, it is impossible to say with 100% accuracy that a specific product is to blame for the development of a disease.

The influence of milk on inflammatory processes in the body is a real fact, but it is most often about sensitivity to casein, and not about the dangers of milk for all people who use it. Sensitivity to bovine protein is much more common than we think.

hazardous production

The real harm of milk for our health, which needs to be talked about, lies not in the milk itself, but in the way it is produced. The production of milk on an industrial scale leads to the fact that cows do not lead their usual way of life. They do not walk on the grass, but spend their lives in cramped stalls and eat compound feed, which affects the composition of milk for the worse. In addition, in such conditions, cows often get sick, so they are treated with antibiotics. And in order to have more milk, hormones are used. During pasteurization, antibiotics and hormones do not disappear, but enter the human body. As a result, the digestive and hormonal systems and immunity suffer. If giving up milk is not an option, you should switch to farm and village products. There is no guarantee that they will not contain hormones and antibiotics, but the concentration will definitely be lower than in store-bought milk, and the nutrition of such cows is much richer, which means that the composition of the milk is better.

Strengthening bones

For many years, milk was considered a good source of calcium because it is present in abundance in the composition. But many studies, including Harvard, have shown that milk not only does not prevent bone fragility, but also contributes to the development of osteoporosis when consumed more than 3 glasses a day. One of the reasons for this is the excess content of vitamin D in milk. This vitamin is necessary for our body and for the absorption of calcium, but too much disrupts this process.

Milk and oncology

The British medical journal Lancet published the results of research by scientists from Harvard led by Daniel Kramer, linking milk consumption and the development of ovarian cancer in women. Milk carbohydrate lactose in our body turns into galactose, which in turn breaks down into enzymes that can affect the state of the ovaries. But it depends on the individual characteristics of health. Milk has a negative effect on those women who do not have enough of their enzymes in the body. Also, milk can affect the development of prostate and breast cancer.

controversial issue

Conflicting information can confuse anyone. If you are serious about your health, it is best to get tested for food allergies, intolerances and sensitivities. Natural dairy, and especially fermented milk products, have many beneficial properties, but you should not consume more than three servings a day. Also, try to choose farm or country dairy products that are free of colorants, flavor enhancers, flavors, stabilizers, and other additives.

Milk is good for the body, right? However, recently the attitude towards dairy products has become more and more ambiguous. Ryan Leib tried to figure out who should give up dairy products (and if they should at all).

A glass of ice-cold milk a day was once considered a full replacement for one of the meals - super healthy and so American. It goes well with cookies and complements a healthy breakfast. As a child, you probably did not question this fact. I definitely didn’t doubt the benefits of this product, because my childhood fell on the “era” of goat milk, when more than three hundred stars - from Salma Hayek to Kate Moss - walked with milk foam at the mouth, reminding about the benefits of this drink.

Today I eat Greek yogurt for breakfast, and after my workout I drink organic (full-fat, by the way) chocolate milk. Last Christmas, my husband gave me a very nice cheese grater, because I am convinced that everything tastes better with Parmesan. But at some point I realized that dairy fans in America are an absolute minority. More and more of my friends are ditching cheese because they think it's bad for their skin or stomach, or opting for unpasteurized milk because they believe it can fight allergies. Stars such as Alicia Silverstone and Megan Fox (those who followed a vegan and paleo diet) trumpeted with might and main about the dangers of dairy products. Since 1978, the average American milk intake has dropped from one glass a day to just over half; 54 percent of us no longer drink milk daily.

But on what facts is the modern dairy revolution really based? “Now it’s quite difficult to check the accuracy of the information and figure out what is really worth believing,” says Lisa Ross, professor of nutrition at New York University. So I plunged headlong into the investigation to separate myth from fact on both sides of the dairy barricades.

Myth: “Milk is the best source of calcium.”

Indeed, milk contains a huge amount of calcium. However, this is not its only source, and its required amount in the diet is another topic of controversy.

According to the National Institutes of Health, a serving of skim milk contains 30 percent of the recommended daily intake of calcium. For women ages 19 to 50, the NIH recommends 1,000 milligrams of calcium per day, which is nearly impossible to do without milk. (Women under the age of 30, who are still in the active stage of bone formation and growth, need calcium most of all). At the same time, the World Health Organization advises adults to consume only 400-500 mg of calcium per day - this is the amount of calcium found in kale, legumes and two bags of instant oatmeal (prepared without milk). Tofu, broccoli, sardines, almonds, and calcium-fortified orange juice are additional sources of essential calcium. “If you eat a high-nutrient diet, you get calcium from a variety of foods,” says Sasson. (When it comes to bone health, leafy greens come to the rescue, as does weight-bearing exercise.)

"It's worth noting that the USDA not only oversees nutritional advice, but also supports the sale of American agricultural products, including dairy products," explains David Katz, MD, director of the Research Center in Derby, Connecticut. Some experts are convinced that the USDA's recommended three glasses of milk a day is actually too much. Walter Willet, MD and chairman of the department of nutrition at the Harvard School of Public Health in Boston, says that "the main reason for drinking milk has always been its ability to prevent bone fractures." When his team conducted six studies involving more than 200,000 women, they found no relationship between milk consumption and a reduced risk of fractures. A study of 60,000 Swedish women found that those who consumed 21 or more ounces of milk per day had an increased risk of hip fracture (60 percent higher). This is probably due to the high content of milk sugar, which can weaken the supporting functions of the bone.

Myth: “To get vitamin D, you need to drink milk.”

Vitamin D is responsible for calcium absorption and bone health, as well as helping with mood and weight regulation. Manufacturers add it to every cup of milk, cheese, and yogurt. This is because only a few natural foods naturally contain vitamin D: egg yolks, beef liver, and fatty fish. Dairy products are not the only ones fortified with this vitamin. Enriched orange juice and cereal flakes are other foods that contain these additives. (The sun is also a source of vitamin D, but too much sun exposure increases the risk of skin cancer and premature aging.) The statement “the more vitamin D the better” is not entirely true (the NIH recommends getting more than 600 doses of the vitamin per day). According to a 2014 meta-analysis, adults who took daily vitamin D supplements did not notice significant improvements in bone mineral density. However, if you have stopped dairy products altogether, talk to your doctor about the amount of vitamin D you need to take.

Myth: “Chocolate milk is a great post-workout recovery food.”

Chocolate milk has proven to be an excellent post-workout drink due to its high protein content (8 grams or 17 percent of the daily recommended protein intake for women) to help build muscle fibers during and after exercise. Plus, sugar, added in the form of syrup or powder, replenishes energy reserves. I read hundreds of studies confirming the above facts, but then I noticed that almost half of them were conducted by the National Dairy Council of the USA. At the same time, all non-dairy experts were cautious about possible disagreements about research. They did not deny the need to replenish fluid and glycogen stores in the muscles after a hard workout. The study also highlights the important role of protein in the muscle recovery process. However, chocolate milk is quite high in calories (if you drink it, you're more likely to opt for the low-fat version), so you don't need to consume sugary fuel after low-intensity workouts. “If you eat a balanced diet, your body is already getting everything it needs,” says Dr. Katz.

Myth: “Everyone has a milk allergy or lactose intolerance.”

Indeed, according to the US National Library of Medicine, 65 percent of adults develop some degree of lactose intolerance with age (among Asians, this level approaches 90 percent). "At birth, we all have an enzyme that allows us to digest our mother's milk during infancy, but most of us lose this ability as we get older," explains Steve Taylor, MD, co-director of the Food Allergy Research Program. at the University of Nebraska. Many of our ancestors didn't drink milk as adults, so we didn't evolve to be able to digest milk as adults. If as a child you drank liters of milk, and now you feel an upset stomach a few hours after drinking a glass, ask your doctor to write you a referral for a lactose intolerance test. However, don't rush to toss the last piece of cheese out of the fridge: most people with lactose intolerance can consume dairy products quite comfortably in moderation. Yogurt with live bifidobacteria helps to digest lactose, and the bacteria responsible for the fermentation of cheese break down lactose for better absorption. (Some people find it difficult to consume even small amounts of milk and milk products, but such people are quite rare.)

Indeed, an allergy to milk and products from it is a rather serious disease, accompanied by symptoms from hives and vomiting to anaphylactic shock. However, according to the Center for Food Allergy Research, less than 1 percent of adults suffer from such severe forms of the disease.

Myth: "Dairy products make you gain weight."

Thanks to the now popular obesity phobia, Americans drink 58 percent less milk than they did in 1958. Saturated fat has become public enemy number one after scientists published findings that fat leads to an increased risk of heart disease, not to mention diabetes and cancer. The dairy industry has faithfully filled store shelves with low-fat products, as well as low-fat products such as milk, cheese, yogurt and ice cream. Unfortunately, fat-free obsession backfired. “We reduced fat but replaced it with refined sugar,” explains Dr. Willet, whose study (published in the British Journal of Medicine in 1996) showed that low-fat dieters failed to reduce their risk of cardiovascular disease. Sasson, on the other hand, recommends eating small amounts of normal-fat dairy products instead of high-carb but non-nutritious low-fat dairy products, since the fat will at least give you a feeling of satiety.

Myth: "Dairy causes cancer."

Studies have found that dairy consumption increases the risk of breast, ovarian, and prostate cancer in the US population. Some experts are reluctant to talk about hormones added to dairy products; others blame it on milk sugar and saturated fatty acids. However, scientific conclusions about the effect of milk on the body have not been brought to a finished form. (Dr. Katz believes that the results of research in this area are extremely inaccurate.) Sasson generally says that she can cite "exactly the same number of studies confirming the benefits of drinking milk in preventing the development of cancer."

So what about being a dairy fanatic?

Nothing I learned made me stop milk completely. Dr. Willet has shown that eating yogurt in general can help reduce the risk of type 2 diabetes. And cheese and ice cream are just great to cheer you up. I learned that dairy products are not superfoods that turn my bones into unbreakable steel. However, I also do not believe that such products can do any harm to my health. These are just products with a very complex composition, which should be consumed in moderation, like everything we eat.

When is milk bad?

Is it safe for adults to drink milk? Is it good for allergy sufferers? Is natural milk healthy? What is the best way to drink milk? Consulting doctor-gastroenterologist Eva Leonidovna Kinyakina.

- In the press, there are now more and more reports that it is generally harmful for adults to drink milk. Why?

Indeed, such an opinion exists. First of all, foreign experts express it. "Opponents" of whole milk argue that in all mammals only cubs drink milk. Only a person, growing up, continues to use it.

It has been found that many adults in Asia, Africa, Southern Europe and Latin America have difficulty digesting this drink. They are poorly digested lactose - milk sugar. And those substances that are not completely digested cause gastrointestinal disorders, bloating and diarrhea. Moreover, the ability to assimilate milk is lost gradually, as a person grows older.

However, most residents of Northern Europe and Russia do not have such problems. In them, milk sugar is completely digested both at a young and at an advanced age. This feature is genetically determined. That is why milk is so popular in these regions.

The second reason why milk fell out of favor is its high calorie content and rather high cholesterol content.

But people do not get fat from milk, but from the fat contained in it. Therefore, the opinion that milk is contraindicated for elderly or overweight people is also incorrect. For a person prone to weight gain, it is better to choose milk with a low percentage of fat content - 1-1.5%, and not 5-6%. Then it will only benefit.

— It is believed that milk is bad for allergy sufferers. This is true?

- Yes, indeed, whole milk can cause allergic reactions. The manifestations of a food allergy to milk proteins can range from hives to nausea, heartburn, and vomiting. Because of the danger of developing allergies in babies, doctors recently do not recommend drinking a lot of whole milk for pregnant women. There are no such restrictions for dairy products.

It is believed that milk foams are most often provoked by allergies. Sometimes a person can drink milk without problems, but from the foam he becomes ill. The fact is that in its composition it is somewhat different from the drink itself. During heat treatment, the structure of proteins changes. They are compacted, poorly absorbed and become more dangerous for people prone to allergies.

Dealing with a milk allergy is almost impossible. Those who have such a problem will have to permanently abandon this product. But the true allergy to milk is not so common.

But with the poor tolerance of milk sugar, you can get along. The lack of enzymes necessary for digestion is not only congenital. It can occur, for example, in diseases of the digestive tract. Sometimes problems appear after a long break in the use of milk.

In this case, it is recommended to accustom yourself to it gradually: add a little to tea, coffee, cocoa, cereals, cottage cheese and omelettes. An easier way is to replace milk with healthy fermented milk products: kefir, yogurt, yogurt.

- For a long time at many enterprises, milk was given "for harmfulness." Does it really help in the prevention of occupational diseases?

Until now, there is no consensus among scientists on this matter. So far, the fact of the prevention of occupational diseases with the help of regular milk consumption has not been confirmed by the results of scientific studies.

A few years ago, it was believed that milk in such situations acts only as a general tonic. After all, it contains about 200 valuable components: proteins, vitamins, calcium and other trace elements. A few decades ago, when people ate a very monotonous diet, milk really improved the health of those who worked in hazardous industries.

Today the situation is somewhat different. You can strengthen the body not only with milk, but also with juice, fresh fruits, and seafood. Special vitamin complexes and biologically active food supplements have been developed that reduce the impact of occupational hazards.

- Many people think that only natural milk is useful. And in the milk from the packages, which does not turn sour for a long time, there are no vitamins and microelements at all. This is true?

“Oddly enough, homemade milk, so valued by many, is quite dangerous for health. First of all, because of the non-sterile conditions of its storage. There, microbes feel at ease and multiply quite quickly. Therefore, sanitary doctors often find a whole “bouquet” of bacteria, including pathogenic ones, in draft homemade milk. In order not to become a victim of an intestinal infection, it must be boiled. In this case, some of the useful properties are inevitably lost.

There are indeed fewer vitamins in pasteurized and sterilized milk. But it is still rich in proteins, calcium and other trace elements. To date, the most modern processing is considered high-temperature. The milk is heated to 135°C for two seconds, then immediately cooled. Experts believe that this is the most gentle way of processing, in which the maximum of useful substances is preserved.

They say that goat's milk is much healthier than cow's. Is it really true?

Goat milk has its pros and cons. It differs from the usual in the composition of proteins and fats. Fats from goat's milk are digested a little easier. Due to the difference in the structure of proteins, goat milk is less likely to be allergic.

Richer goat milk and calcium. But it contains very little iron and folic acid. Therefore, too active passion for this product is fraught with anemia, especially in young children. In addition, it must be remembered that goats are prone to a dangerous disease called brucellosis. Therefore, boiling goat milk is a must.

What is the best way to drink milk? What does it pair best with? What foods should they not drink?

Milk is not a drink, but food. People still say “eat milk”. It is wrong to think that milk can quench thirst.

It is undesirable to drink milk after meals. It reduces acidity and reduces the effect of gastric juice on food. To make milk easier to digest, it is better to drink it on an empty stomach, in small sips, holding it longer in the mouth to improve absorption.

If you swallow it in one gulp, and even in large quantities, then it can curl up into flakes that are difficult to digest. After drinking a glass of milk, it is better to refrain from eating for an hour and a half. It is not recommended to drink milk very cold. Low temperatures make digestion difficult.

Milk goes well with sweet fruits, berries, nuts. For the gastrointestinal tract, milk mousses, puddings, berries and fruits with whipped cream are very useful. However, they should not be eaten after a hearty meal, but as a “snack”. The combination of this drink with boiled potatoes and various cereals is traditional and justified from the point of view of nutrition.

It is undesirable to combine fresh vegetables, cucumbers, plums, salted, smoked fish and sausages with milk. According to nutritionists, it is harmful if you drink sweet buns with it. In the intestines, in this case, the fermentation process begins, causing flatulence and abdominal pain. In addition, this combination is too high in calories.

Milk and cream sauces for meat and fish, of course, are very tasty, but the dishes are very satisfying and can harm the figure. There is another reason why meat dishes should not be washed down with milk. Calcium, contained in whole milk, reduces the absorption of iron from meat. This is true for women prone to anemia.

For whom is milk especially beneficial?

— For a long time, milk has been used not only as a product, but also as a medicine. And now the recommendations of doctors of past years have not lost their value.

Milk is weaker than other products stimulates the secretion of gastric juice. Therefore, it is useful for those who need a sparing diet. For example, it is included in the diet for patients with peptic ulcer and gastritis with high acidity. Milk is well known as a remedy for heartburn.

Dairy products are a controversial food group. Research reveals the benefits and harms associated with the consumption of dairy products. Health organizations are touting dairy products as vital for improving bone health, but other experts disagree and believe they are unhealthy.

Milk - good or bad?

To get the nutrients we need, our diet should consist of five food groups, including fruits, vegetables, grains, protein foods, and dairy products.

The dairy group consists of products that are made from milk. In order for dairy products to retain calcium, they must be low fat. The fat in milk, yogurt, and cheese increases the calorie content of foods. Although soy milk fortified with calcium is included in the milk group, food products such as butter, cream, sour cream and cream cheese are not included due to their low calcium content.

For people who do not consume dairy products, foods containing calcium should be taken: cabbage leaves, juices, bread, cereals, rice, almond milk, canned fish, soybeans, tofu, soy yogurt, and leafy greens.

Daily recommendations for dairy consumption depend on your age. Children aged 2-3 require two cups of dairy per day, 4-8 year olds need 2.5 cups per day, and three glasses per day are recommended for children over 9 years of age. Dairy consumption is especially important for bone health during childhood and adolescence, a time when bone mass is being built.

Milk is a good source of calcium, potassium, vitamin D and protein. Dairy products are a major source of calcium, which maintains bone mass, improves bone and dental health, and reduces the risk of .

Potassium in milk can help maintain blood pressure. Vitamin D helps maintain normal calcium and phosphorus levels. Dairy consumption has also been linked to a reduced risk of heart disease, type 2 diabetes, and lower blood pressure.

The researchers emphasize that it is important to choose low-fat dairy products because foods high in saturated fat and cholesterol have adverse health effects. Diets high in saturated fat increase the level of "bad" cholesterol - low-density lipoprotein (LDL) in the blood. High LDL cholesterol increases the risk of coronary heart disease.

Arguments against dairy

Scientists often argue that dairy products should not be consumed as they are not "natural" to humans. Cow's milk is designed to provide protein, micronutrients and fatty acids to calves in the same way that breast milk is designed for babies.

Humans are the only species that consumes milk. People are not calves, they do not need to quickly get on their feet, so why drink milk? Pretty persuasive argument.

Dairy products are not important from an evolutionary point of view. However, in some parts of the world, dairy products have been consumed for thousands of years, and studies have shown that genes are changed in humans to consume dairy products. While the consumption of dairy products was not once natural for humans, the evidence suggests that we are genetically adapted to consume dairy products.

Another argument against the consumption of dairy products is that about 75% of the world's population loses the ability to produce the digestive enzyme lactase. Lactase enzymes are present in infants and young children to break down and digest lactose, the sugar present in milk. The lack of enzymes means that lactose cannot be broken down into glucose and galactose for absorption into the bloodstream, leading to lactose intolerance. After ingesting dairy products, lactose intolerant people experience bloating, pain, nausea, flatulence, and .

Many scientists believe that whole dairy increases the risk of heart disease due to its high saturated fat content. The hypothesis behind this idea is that saturated fat raises blood levels of LDL cholesterol, which causes atherosclerosis and eventually heart disease. However, this theory has not been proven and has been debunked in recent years.

A study that looked at risk factors for chronic disease in women found that high dairy fat intake was associated with a greater risk of coronary heart disease. However, other studies have shown that a complete dairy product may protect against heart disease and stroke. Research examining the role of dairy products in heart disease is conflicting.

Most recommendations advise taking two to three servings of dairy daily to ensure adequate calcium for bone health. Some experts disagree, as countries with high dairy consumption have higher rates of osteoporosis than countries with low dairy consumption. However, it should be noted that dairy consumption is not the only difference between these countries.

The authors of one study showed that consumption of dairy products, especially in their 20s, is associated with a greater risk of hip fracture in old age. In another study, milk or calcium intake was not found to protect against hip or forearm bone fractures.

However, numerous studies support the benefits of dairy consumption for bone health. Studies show that dairy consumption increases bone density and prevents bone loss and osteoporosis. Dairy and calcium intake increases bone growth in children, reduces bone loss in adults, and improves bone density and reduces the risk of fractures in the elderly.

In addition to calcium, dairy products provide other nutrients that are good for bone health, such as protein, phosphorus, and vitamin K2, which is a fat-soluble vitamin and is not present in low-fat dairy products. Vitamin K2 helps regulate calcium metabolism, which is vital for bone health and may prevent heart disease.

Milk and diabetes

Although milk should be avoided in diabetes, there is no reason why people with diabetes should not consume dairy products. Researchers found that people who consumed high-fat dairy products had a 23% lower risk of developing type 2 diabetes.

Milk and prostate cancer

Some studies have shown that dairy consumption is associated with an increased risk of prostate cancer. One study reported that high dairy consumption increased the risk of developing prostate cancer by 32%. This greater risk may be related to calcium levels. In contrast, other research does not support the theory that high calcium intake increases the risk of prostate cancer.

Milk and Parkinson's disease

Scientists have also found an association between the consumption of low-fat dairy products and the risk of developing Parkinson's disease. The authors of the study emphasize that the results do not mean that dairy products cause Parkinson's disease, they just show a link between the two.

Studies have shown that people with high dairy intake have better memory and brain function than people who drink little or no milk.

The type A2 beta-casein protein found in cow's milk protects the body from neurodegenerative diseases, pancreatitis, and cancer by increasing an essential antioxidant in the body.

Scientists continue to argue about the benefits and harms of dairy products. However, evidence shows that dairy consumption has many benefits.

Literature

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