Milk is a great source of calcium, valuable elements and vitamins, if you do not drink this milk because of allergies or you simply do not like it, you have to choose products that will replace them. Eat soy, goat milk, cheese and yoghurt.
Milk contains almost all the nutrients needed for a person to live and they are extremely well absorbed. It is the best source of easily absorbed calcium, thanks to the right proportion between it and phosphorus. The proteins found in milk are slightly digestible and have almost a pattern the composition contains all the essential amino acids.
Milk fat, in the form of small balls, is the best absorbed animal fat by the body.The magnesium elements in the milk (regulates the nervous system), potassium (supports muscles), zinc (strengthens immunity) and calcium make it a basic product that regulates the acid-alkaline economy.Milk is a great source of vitamin A (essential for eyes), D (supports the absorption of calcium), group B (they are involved in the production of hormones and enzymes) and E (protects against the action of free radicals).
Fermented dairy products will replace milk
Reach for dairy products with reduced fat, but not fat-free, because calcium from such products is less well absorbed due to the lower content of vitamin D.
The best are natural yogurts without artificial colors, preservatives or sugar.Kefir contains slightly less calcium than yogurt.Both are easier to digest than sweet milk.Due to the content of live cultures, the bacteria have a beneficial effect on the digestive tract and improve the mechanisms of calcium and phosphorus absorption.A lot of calcium is in curdled milk and whey (most of the calcium during the production of curd comes from milk to whey).
Vegetable alternative to milk
In addition to soy, other milk (drinks) are available on the market, such as coconut (made from pressed coconut pulp), corn (from corn syrup), rice (brown rice product), buckwheat (from buckwheat and soybeans). Their advantage is that they can be drunk by people who are allergic to cow’s milk protein, a disadvantage that they provide little (coconut milk, buckwheat) or not (calcium rice milk) calcium.Then replacing cow’s milk in the diet, choose vegetable milk enriched with vitamins and minerals.
Try the goat!
A perfect alternative for cow’s milk is goat’s milk and made of fermented cheese and fermented beverages.This milk contains even more calcium, potassium, phosphorus and vitamins than milk from a cow and is better absorbed from it.The fat globules contained in it are smaller than in cow’s milk, which facilitates the action of enzymes and accelerates digestion.Goat milk is less sensitized than cow’s, so some allergy sufferers can drink it instead of cow’s milk.The disadvantage of goat’s milk products is the high price.
Cheese instead of milk
Among the dairy products, the richest in calcium are yellow cheeses, they contain 6-10 times more calcium than curd. This difference is the result of other technological processes used in the production of both types of cheese, however, due to the fact that they are caloric and contain a lot of saturated fatty acids , yellow cheeses can only be eaten from time to time.This is especially true for people who are overweight and have high cholesterol levels.Lot fat is in melted cheese and in addition is a much worse source of calcium than hard yellow cheese.
Reach for soy instead of milk
Milk obtained from soybeans contains a lot of calcium, lecithin, phosphorus, iron, magnesium, potassium, protein, vitamin E and B group. It does not contain cholesterol, but it is caloric.It is best to choose milk (drinks) without flavors, enriched with calcium A good source of calcium and protein is the tofu cheese made from this milk, but it is necessary to keep moderation in the consumption of soy milk and its products, you should not eat dishes consisting of soy, meat and eggs often, because they are real “protein bombs“. 1 kg of soy meal corresponds to the value of 27 eggs or 1 and 1/4 kg of beef, milk and soy cheese may cause allergies, and long-term consumption may cause problems with the thyroid (soy products contain thioglycosides, which sometimes disrupt the work of the gland).
Add sardines and vegetables to your shopping list
Eat at least twice a week, a can of sardines in oil or in tomatoes with a skeleton, because there is a lot of calcium in them. A lot of the element is also found in dark green vegetables (spinach, kale, broccoli, parsley) and legumes (soybeans, beans, Unfortunately, calcium derived from plant products is absorbed only in 10-13 percent, while from dairy in 30 percent. In addition, some products (spinach, sorrel, rhubarb, beetroot, radish, beetroot) besides calcium they contain oxalates, which bind calcium and disrupt its absorption, for example, from the spinach, the body draws only 1% of calcium. Due to the richness of other nutrients, you must include them in the diet, remembering that the calcium contained in them must be omitted, calculating the daily intake of element.
We have almost 1 kg of calcium in the body, almost everything in the bones and teeth. Calcium is involved in the production of hormones, in metabolic processes, regulates the heart and nervous system, because it is constantly absorbed by the skeletal system, it still needs to be supplied. if there is too little in what we eat, the body replenishes, derives the bone from the bone, and demineralises and breaks it, so it’s important to provide 8001200 mg of calcium daily depending on sex and age up to the age of 14 life 800 mg, from 14 to 18 years 1300 mg, 19 to 50 years 1000 mg, ladies of fifty not using hormone replacement therapy 1500 mg, pregnant and nursing 1200 mg. Pay attention to how much calcium is in the foods you eat. Choose those containing calcium easily absorbed (it is in dairy products, broccoli, cabbage, etc.) and little fat to cover the average daily requirement for this ingredient (1000 mg), you must eat a glass of natural yoghurt, 20 g of curd and 20 dag of sardines or a glass of kefir, 10 g of soy, 2 slices of yellow cheese and 10 g of bot, which corresponds to 3 glasses of milk.