Types of milk and its health benefits

Nov 14, 2014 | | Say something

Types of Milk and Its Health Benefits Can not digest milk? Fortunately, there are several types of milk: soy, rice, almond, coconut and many others. However, it is difficult to determine the type of milk that suits you best.

Statistics show that children drink large amounts of milk. The older you are, the less you drink it, and we need more to strengthen and keep the bones in good condition. Milk contains protein, calcium, potassium, vitamins A and D.

Cow’s milk is the most common, the most available and people are used to it. If you are lactose intolerant, cow’s milk is not good for you. Fortunately, there are several types of milk and certainly find a type that suits you.

cow’s milk

A cup of cow’s milk will satisfy 30% of daily need for calcium. It is also an excellent source of protein.

Cow’s milk is rich in vitamin D, which the body needs to absorb calcium , reducing the risk of various diseases of the skeletal system. This milk also contains potassium and phosphorus that help in the formation of bones and teeth.

should choose low-fat milk has twice fewer calories than whole milk (about 80 calories per cup, compared to 150 calories) and a little more calcium.

Those 1% or 2% seen in the packaging of milk refers to the percentage of fat. Then, the amount of fat can be achieved in a glass?

Skim milk – less than 0.5 g of fat in a cup

1% milk – about 2 grams of fat in a cup

2% milk – about 5 g of fat in a cup

whole milk – 8 g of fat in a cup

Some people have bloating and gas from cow’s milk. This is because they lack lactase -. The enzyme that aids in digestion of lactose

If you are lactose intolerant, that does not mean you have to give cow’s milk. The milk does not contain lactose and has increased the level of lactase is easier to digest.

However, if you are allergic to milk, these methods will not help.

– Nutritional Values ​​

One cup of whole cow’s milk contains:

147 calories

8.1 g of total fat

Cholesterol 24mg

carbohydrates 19,9 g

Protein 7.9 g

calcium 276.1 mg (30% of the recommended daily allowance)

349 mg of potassium (10% of the recommended daily allowance)

– nutritional Bono

vitamin a – 6% of the recommended daily allowance

vitamin C – 4% of the recommended daily allowance

vitamin D – 25% of the recommended daily allowance

vitamin B1 – 3% of the recommended daily allowance

vitamin B2 – 12% of the recommended daily allowance

the vitamin B12 – 18% of the recommended daily allowance

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magnesium – 3% of the recommended daily allowance

Goat Milk

rare goat milk once consumed, the goat cheese is consumed more frequently. It has a little sweet taste, but some people do not like the smell.

contains more calcium than cow’s milk and tryptophan -. Essential fatty acids that help the body in breaking down proteins

However, you should be careful if you are lactose intolerant, as goat milk contains higher levels of lactose than milk cow. Also it contains higher levels of saturated fatty acids.

– Nutritional Values ​​

1 cup whole milk goat contains:

169 calories

Total fat 10g

Cholesterol 27mg

Carbohydrates 11 g

Sugars 11g

Protein 9 g

327.4mg calcium (32.7% of the recommended daily allowance)

498.4mg of potassium (14% of the recommended daily allowance)

– nutritional Bono

Vitamin a – 9% of the total amount recommended

Vitamin C – 5% of the recommended daily allowance

soy milk

is a popular alternative to cow’s milk. It is made from soybeans and water, and mixed until a white mixture is obtained. It comes in various flavors (vanilla, chocolate), which goes well with coffee and is delicious.

Soy milk is a rich source of protein and contains no saturated fatty acids. In addition, soy consumption may reduce the risk of heart disease.

Soy protein may interfere with the absorption of minerals, especially iron. It is not particularly rich in calcium, and therefore you should choose soy milk fortified with calcium and vitamin D is important soy milk shake before use, because nutrients can fall to the bottom of the container.

– Nutritional Values ​​

1 cup of soy milk contains:

100 calories

Total fat 4g

The 8g carbohydrates

dietary fiber 1 g

Sugars 6g

Protein 7 g

300mg of calcium (25% of the recommended daily allowance)

potassium 498 mg% (14% of the recommended daily allowance)

– nutritional Bono

Vitamin a – 10% of the recommended daily allowance

Calcium – 25% recommended daily

amount

Iron – 1% of the recommended daily allowance

Vitamin D – 7% of the recommended daily allowance

Vitamin B2 – 20% of the recommended daily allowance

Magnesium – 9% of the recommended daily allowance

almond milk

is made by soaking the almonds are then mixed, after which the milk is strained . Often, it is flavored chocolate or vanilla. It is an excellent option for people who are allergic to cow’s milk, soy or rice. This milk goes great shakes, coffee and cakes.

Almond milk is an excellent source of calcium, which does not contain a lot of calories and saturated fatty acids. It is a natural source of vitamin E, a water-soluble vitamin that has antioxidant properties.

Almond milk is not particularly rich in protein and B vitamins also should not drink if you are allergic to nuts.

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– Nutritional Values ​​

1 cup almond milk contains:

60 calories

Total fat 2.5 g

The carbohydrates 8g

dietary fiber 1 g

Protein 1 g

180mg of calcium (20% of the recommended daily allowance)

– nutritional Bono

vitamin a – 20% of the recommended daily allowance

Hierro – 2% of the recommended daily value

vitamin D – 25% of the recommended daily allowance

Vitamin E – 50% of the recommended daily allowance

Magnesium – 4% of the recommended daily allowance

rice milk

often comes enriched with vanilla extract . It is good for weight loss. Not contain saturated fatty acids and containing 1 to 2 g of unsaturated fatty acids per cup.

Rice milk is not rich in protein as cow’s milk. In a cup containing only 1 g of protein. Moreover, rice itself contains a lot of carbohydrates, and rice milk contains twice carbohydrates cow’s milk.

– Nutritional Values ​​

1 cup rice milk contains:

120 calories

total fat 2g

Cholesterol 0 mg

carbohydrates 24.8g

Protein 0.4 g

– nutritional Bono

Vitamin C – 2% of the recommended daily allowance

Iron – 1% of the recommended daily allowance

hemp milk

This milk can be one of the healthiest for cow’s milk alternatives. It is completely legal and is made of hemp seeds contain no THC (tetrahydrocannabinol), the psychoactive ingredient in marijuana.

hemp milk is healthy, has a high level of calcium and phosphorus, even more than cow’s milk. It is also rich in protein, saturated fatty acids and fibers are ideal for your digestive system.

hemp milk contains alpha-linolenic acid, which belongs to the group of omega 3 fatty acids and can be found in flax seeds.

However, hemp milk has a more intense than soy or rice milk flavor, so do not like.

– Nutritional Values ​​

1 cup hemp milk contains:

110 calories

total fat 7g

Carbohydrates 7g

dietary fiber 1 g

proteins 5g

20 mg of calcium (2% of the recommended daily allowance)

– nutritional Bono

Iron – 20% of the recommended daily allowance

Oat milk

has a sweet flavor. It’s great because it does not contain saturated fatty acids. However, it contains high levels of carbohydrates, rather than dairy milk. Half contains proteins lowfat milk cow.

Oat milk contains fewer calories and is an excellent choice for people who want to lose weight. You may not like the taste.

– Nutritional Values ​​

1 cup oat milk contains:

130 calories

Total fat 2.5 g

Cholesterol 0 mg

Carbohydrates 24 g

dietary Fiber 2g

Sugars 19g

Protein 4g

coconut milk

the coconut meat and juice give the creamy milk and rich flavor. You can eat with cereals or you can prepare a smoothie. However, some people do not like the intense, sweet taste of coconut milk.

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Coconut milk contains calories and contains a lot of calcium and protein. If you are consuming coconut milk, choose a low-fat version.

– Nutritional Values ​​

1 cup coconut milk contains:

467 calories

50.5 g total fat

Cholesterol 0 mg

Carbohydrates 6.6 g

Protein 4.8 g

42.7mg of calcium (4% of the recommended daily allowance)

521.4 mg of potassium (14% of the recommended daily allowance)

– nutritional Bono

Vitamin C – 4% of the recommended daily allowance

Vitamin B1 – 3% recommended daily

amount

Vitamin B3 – 7% of the recommended daily allowance

folic acid – 8% of the recommended daily allowance

magnesium – 26% of the amount recommended daily

Phosphorus – 22% of the recommended daily allowance

Zinc – 8% of the recommended daily allowance

Copper – 25% of the recommended daily allowance

Manganese – 87% of the recommended daily allowance

This article was originally published on forhealthbenefits.com, Read the original article here

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