Milk is one of the products of milk, usually brought through pasteurization of fresh milk first, then brewed using some bacteria for the production of milk, and finally maintained at a certain temperature to help bacteria to grow, where bacteria ferment the lactose sugar in milk and converted to lactic acid (English: Lactic acid, which gives the milk its distinctive taste, but adding sugar or some unnecessary additives may make it an unhealthy option. It is rich in protein and calcium, as well as containing riboflavin, vitamin B6, vitamin B12, magnesium and potassium. It can promote the growth of beneficial bacteria for intestines. It also helps to prevent osteoporosis, reduce symptoms of irritable bowel syndrome, and help But it depends heavily on the quality of the milk consumed. If the milk is treated with heat, it loses its bioabiotics and Probiotics and is less useful for intestinal health.

    Benefits of low-fat milk:

    In addition to the many benefits enjoyed by milk in general, which we will mention later Low fat milk is a good source of protein, especially in the diet of weight loss, where health experts advise to eat low-fat milk products, because most people eat more calories than their need, and A study of nurses found that eating high amounts of fat in dairy products increases the risk of heart disease in women, but low-fat milk often contains Higher than the added sugar; to compensate for the lost flavor of fat, so it is necessary to pay attention to the amount of sugar when choosing the type of milk, and the benefits of milk, we mention the following:

     Maintain the health of the digestive system:

    Eating milk that contains active or living bacteria can help reduce diarrhea caused by antibiotics, relieve the symptoms of irritable bowel syndrome, and helps reduce constipation. In addition, these bacteria may help reduce symptoms of lactose intolerance by enhancing digestion process.

     Maintain bone health:

    This is because the milk is rich in protein, calcium and phosphorus, which helps to strengthen the bone and increase its density, thus reducing the incidence of osteoporosis. It is worth mentioning that osteoporosis usually affects the elderly, where the bones become very thin and easy to break.

    Contributing to reducing blood pressure:

     Studies have suggested that regular consumption of milk may reduce blood pressure in people with high blood pressure. However, it should be noted here that this effect is not limited to milk alone. Studies have found a similar effect to some other milk products.

     Contributing to strengthening immunity:

     It helps to reduce the intensity and duration of colds. In addition, the high milk content of magnesium, which helps to reduce the risk of infection, helps to reduce inflammation, which is linked to many health problems such as viral infection and digestive problems. Selenium, and zinc help to strengthen immunity, because these elements have a large role in the immune system in the body, and can contribute milk fortified with vitamin D in reducing diseases, especially colds and flu.

     Helping to lose weight:

     Its protein and calcium content helps increase hormone levels that reduce appetite, such as YY peptide and GLP-1, and many studies have found that eating milk is associated with low weight, fat and waist circumference. Other studies have shown that people who eat milk tend to To a better quality of food than people who do not eat it, because of its high content of nutrients and low calorie.

    Rich in protein:

     Protein contributes to metabolism, by increasing calories burning, and has an important role in regulating appetite. It helps to increase the production of satiety hormones, which can help reduce the amount of calories consumed. Eat a snack of milk that was less hungry and ate less calories at 100 calories per supper than people who ate less protein-calorie snacks.

    Rich in nutrients:

    The milk contains a high amount of calcium necessary for the health of bones and teeth, one cup contains 49% of the daily needs of calcium, and is rich in vitamins B, especially vitamin B12 and riboflavin, which may help protect against heart disease and some defects of the neural tube In addition, it is rich in phosphorus, magnesium and potassium. These are essential for many vital functions such as regulation of blood pressure, metabolism, and bone health. However, milk does not naturally contain vitamin D, but it is usually supported, Al Bone health and immunity, as well as the possibility of reducing the risk of heart disease and depression.
     The nutritional value of low-fat coffee.

    The following table shows the nutritional value in 100 g of low-fat milk:


    Tamer
    writer and blogger, founder of Mostkbl.com .

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