Milk is a product of the milk gland of different mammalian species (cows, goats, sheep), used in the diet of young because it contains almost all the substances needed for development and growth. Milk is a universal food you can use to prepare most of the dishes, from salty to sweet, and with which you can start and finish your day.
Cow’s milk is obtained from healthy, well-nurtured and properly fed cows. The quality of the milk depends on the cow breed, age, health and feeding of the animal, on the method of milking and the process that comes after milking. The quality of milk is yellowish, opaque, pure, pleasant, mild and sweet, while milk is of poor quality, blueish, watery, acidic, odorless odor or animal feed.
Milk can be consumed raw and then healthier, but provided it comes from healthy animals. Upon arrival in the dairy, raw milk is pasteurized in special devices, ie it is heated to 85 ° C for 20 seconds, thus destroying pathogenic and conditionally pathogenic microorganisms.
Cow’s milk comes into the market without a label of origin, while milk from other animals must be specifically declared. Milk sheep and goats differ from cow’s milk by color, taste and smell. Sheep’s milk is richer in protein than cow’s milk. The creamy milk is “healthy”, although it does not contain folic acid, while the only calcareous milk contains vitamin C, so it is used even for medicinal purposes.
Energy and nutritional value
Milk has been used by people for 10,000 years, and through history it has been highly appreciated in many civilizations. It is sold in several varieties, depending on the proportion of milk fat, and it is usually from 0.9% to 3.7%, often enriched with vitamins and calcium. Milk products are made of various milk sorts and these products are cheese, fermented dairy drinks (yogurt, kefir), and probiotics and other supplements are added more frequently.
Milk of 3.25% milk fat in 100 g has an energy value of 60 kcal / 251 kJ, 3.22% protein, 3.25% fat, 4.52% carbohydrate. Of minerals is a good source of calcium – 113 mg (11% recommended daily intake) and phosphorus – 91 mg (11.4% of recommended daily intake). Vitamin B12 is a good source of vitamin B12 (18% recommended daily intake) and riboflavin (14% of recommended daily intake).
In order to be used in the infant’s diet, it is necessary to adapt the approximate content of the mother’s milk. Milk is a nutritionally important source of vitamins added to nutrition (A + D). 400 IJ / l Vitamin D and 2000 IJ / l Vitamin A are added.
Milk and dairy products give us, apart from the protein, and easily digestible fat, sugar, minerals, lipids, vitamins A and D, hence a large amount of nutrients. Casein is the main milk protein (in which calcium is incorporated, so it is easily absorbed), which is extracted by sirloin and further processing produces cheese, whey protein is produced from residues of whey.
The calcium in the body should be optimally injected in the range of 800 mg to 1.5 g per day. Chronic calcium deficiency during adolescence can inhibit bone mass development, which may contribute to the appearance of osteoporosis in later life.Vitamin D and phosphorus together with calcium build up strong bones. Calcium also helps regulate blood pressure and normal heart function.
Milk is best known for the content of calcium minerals that maintains strength and bone density. Calcium and phosphorus bind to the complex that gives bone structure. Milk calcium is better assimilated in the body than in other foods. Recent studies have found that calcium protects colon cells from cancer-causing substances, prevents bone loss during menopause or in diseases such as rheumatoid arthritis. It alleviates symptoms of PMS, helps in preventing migraine and childhood obesity, and in adults it helps in weight loss, especially in the profession. Calcium-rich dairy products affect rapid fat consumption after meals.
Vitamin D, in conjunction with hormones, maintains optimal levels of calcium in the blood. It also participates in regulating cell growth and growth, suggesting that vitamin D plays a role in the prevention and treatment of various forms of cancer.
Milk quality depends on the cow breed, age, health and feed of the animal, on the method of milking and the process with the milk after milking. Cow milk and fermented products, such as yoghurt, contain lactoferin, a protein that promotes growth and osteoblast activity (bone cells) at the same time it slows bone breakdown by 50-70%, reduces osteoclast formation (bone-responsible cells), and promotes chronic growth, cell proliferation cartilage building. The effects of protein dependency on dose – increasing doses can increase efficacy by up to 5 times.
Milk is an excellent source of high – quality proteins involved in the building of our body. It has been proven that milk is good for growth as it affects the growth factor known as IGF-I, compared to other protein-rich foods, which confirms that it is not about protein, but about something that stimulates the growth factor and is currently being investigated. The results of new research show that daily consumption of milk reduces the risk of stroke, stroke risk and gout. The vitamin B complex in milk contains riboflavin (B2) and vitamin B12, which are important energy-producing cofactors in the body . Organic milk is a good source of omega-3 fatty acids, important for maintaining mental health and the health of the bloodstream system.
Milk cows that feed on the field contain useful conjugated linoleic acid (CLA). In vitro (tubular) studies have shown that it destroys skin cancer cells and breast cancer, and some research has shown it has a beneficial role in lowering cholesterol and preventing atherosclerosis. Fermented dairy products are easier to digest, facilitate digestion, and favorably affect intestinal disorders and it is recommended to eat people with a gastric juice deficiency.
It is good to drink a glass of warm milk with honey before sleep for a better sleep, while hot milk, also combined with honey, is used to reduce cough and fatigue as it accelerates the maturation of the bronchial secretion. Milk and some of the dairy products are also used in cosmetics, and as the wrap on the skin when sunburn is the best fresh cow cheese and yogurt. After taking antibiotics, it is recommended to take kefir which is an alcoholic beverage product; Removes the intestinal flora and destroys the intestinal rotting products. Note: Milk, as an extremely high quality food, has its own deficiencies.
There are more people who can not tolerate lactose, milk sugar, but fortunately there are alternatives that are enriched with calcium, they have a good taste and are rich in protein, vitamins and minerals. One of the options is soy milk, rich in isoflavones, which have an anticancer effect. It is a good substitute for milk, rice, oats and almonds. Studies have shown that frequent drinking of milk and dairy products can cause acne in children in puberty due to elevated iodine levels in milk (cow’s milk is often enriched with iodine to reduce infection in animals).
Drinking milk before bed – Good or Bad?
You keep turning in the bed, you fall asleep for a moment, and when you look at the watch again, you see that only 10 minutes have passed. And now you can already assume what a day awaits you. You will be tired, exhausted, thinking you will wander around and you can hardly wait to come home and lie in bed. But when you reach the bed you will feel relaxed more than in the morning.
And what do you do then? You probably have some ritual or medicine that helps you to fall asleep. For example, meditation, breathing techniques, reading a book before bed, a glass of wine. But did you try with a cup of warm milk – a well-known recipe by our grandmothers or do you still think that there are only baptist stories and that milk is still reserved for the little ones?
Warm milk and its influence on sleep
A cup of this warm beverage can help some people sleep better, but it is in some ways a story of a bunch. Why? Milk contains two ingredients that are associated with sleeping and relaxing. These are the hormone melatonin and amino acid tryptophan. Tryptophan is the essential amino acid that naturally our body does not produce, but it is introduced through foods such as milk, turkey, pork, chicken, beef, some cheeses, eggs and bananas.
Tryptophan actually stimulates the production of a serotonin neurotransmitter, often referred to as a hormone of happiness, and it turns into melatonin-a sleep hormone. Melatonin actually has a great impact on our biological clock that tells us when sleep time is, and when is the biggest activity. Except for milk containing tryptophan, it is also a rich source of calcium that helps calm down the central nervous system and lactose (natural sugar) that has the effect of relieving endorphins – stress relief hormones. But now we come to that famous BUT.
Contrary to the fact that milk contains all these things that positively affect the dream, in one cup of milk they do not have enough to have a significant effect on sleep. So milk can help for a better sleep, but only to a small extent. If you expect the milk to make you fall asleep instantly, this is not going to happen. Milk might even have a placebo effect on you; especially if your mom used to give you milk before sleep. Drinking milk before bed as an adult might trigger your memories and make you go back to your childhood.
This, again, is going to help you fall asleep easier and more pleasantly. So practice drinking milk before bed instead of taking heavy medications that can cause addiction and other side-effects to your body. Of course, don’t exaggerate with milk as well because milk is best when you take it in moderate amounts and not as something you are going to drink several times per day. Remember, milk is meant for young and children, and adults don’t need it in large amounts.
Milk has a calming effect on us
Although it is unlikely that warm milk affects our dreams, it can help for quite some other reasons. Namely, a cup of warm milk before sleep gives a calming feeling and returns us to childhood. We owe this effect to bioactive peptides from milk that encourage a refreshing and relaxing dream.
So, although there may not be so much physical influence on us, there is a psychic, so we can understand the milk with some kind of meditation or as a wellness treatment.
Which milk is best?
Still, you decided to try this method and you might wonder what milk is best? Is it full or light? According to some studies, the higher the percentage of fat in milk has more tryptophan, melatonin and protein. And if you yourself have a remembrance of whole milk, because immediately think how to get fat, think again. Insomnia and insufficient sleep are one of the main reasons for uncontrolled fatigue, so one cup of full fat milk will not give you a solution but will help you.
Recipe for hot beverage before bed
An ordinary cup of milk can become more interesting and tastier, if you add a few ingredients to it:
- Spoon of honey
- Little cinnamon or nutmeg
- 2 drops of vanilla extract
Boil the milk to the desired temperature and mix honey, cinnamon (or nutmeg) and vanilla extract. Get under the bed linen and let this cup of warm milk warm up and prepare you for sleep.
Milk is a healthy beverage without any doubt. The problem with milk is that many people can’t tolerate it and this beverage causes various digestive problems to these people.
Lactose, found in milk, can cause various digestive problems such as nausea, vomiting, stomach pain and diarrhea. This is why milk should be avoided by those who are not lactose tolerant. Warm cup of milk before sleep is going to relax you and make you fall asleep much faster because of the ingredients inside the milk.
This beverage contains nutrients that make us relax and fall asleep much easier, so this is not an imaginary effect of milk. If your mom gave you milk before going to sleep, this is probably because it had the ability to make you fall asleep much easier.
So, whenever you have problems sleeping, just warm a nice cup of milk and hop into bed until the milk does its trick. This is definitely a much better option than taking sleep pills and other non-natural ways of falling asleep.