By dr. Juwalita Surapsari, Sp.Gk, M.Gizi from the Indonesian Nutrition Association
A healthy lifestyle has long been the lifestyle choice for some young Indonesians. At a time when we tend to be at home more, a healthy lifestyle should be the way of life for young people to keep the body healthy and avoid disease. Apart from being active in sports, maintaining healthy eating habits is part of the foundation of a healthy lifestyle in an effort to create optimal health for Indonesia’s young generation.
To strengthen this foundation, we must also pay more attention to the nutrients we consume so that we can cover all our macro nutritional needs (macronutrients, namely carbohydrates, proteins and fats) and micronutrients (micronutrients, namely vitamins and minerals). Remember that the food or drink that is consumed does not mean only to meet energy needs, but also must meet essential macronutrients and micronutrients.
In a cross-sectional study of women aged 15-29 years in all provinces in Indonesia, it was found that the intake of animal protein in the majority of subjects was classified as insufficient, namely 55.2% in women aged 15-18 years and 50.6% at 19- 29 years. Protein is one of the macronutrients, and is the main structural component of muscles and body tissues, and forms hormones, enzymes and hemoglobin which are very important in various important functions in the body.
According to Balanced Nutrition Guidelines issued by the Ministry of Health of the Republic of Indonesia in 2014, in a balanced nutrition tumpeng, there is one option in meeting protein needs, namely by consuming milk. It is stated that consumption of milk is also one of the recommended options so that our calcium needs are met. Milk is a protein source that has a high biological value. This biological value reflects how efficiently our bodies use the protein we eat in our daily diet.
Milk is a nutrient-dense food which is a food source of calcium, vitamin D (especially in fortified form), protein, vitamin B12, vitamin A, riboflavin, potassium and phosphorus. The main carbohydrate in milk is lactose which is also involved in the absorption of calcium, magnesium and phosphorus in the intestines, as well as in the body’s use of vitamin D. The protein present in cow’s milk is high quality protein which contains all nine essential amino acids including lysine. Casein and whey are the main proteins in milk, with most (80%) being casein in cow’s milk, and the rest (20%) being whey.
Low-fat or fat-free dairy foods are also recommended in the DASH diet (a diet for people with high blood pressure). Calcium in food can decrease the activity of the renin-angiotensin system, which regulates blood pressure, improves sodium-potassium balance, and inhibits the smooth muscle of blood vessels. High calcium intake is also widely researched to aid weight loss and increase insulin sensitivity, thereby contributing to lowering blood pressure.
Although calcium is found in other food ingredients besides milk or dairy products, such as green leafy vegetables, the presence of fiber, phytic acid and oxalic acid can make calcium absorption in the digestive tract ineffective. For example, a bowl of spinach (85g) contains 115 mg of calcium but only 5% will be absorbed because spinach is high in oxalates and phytates which will bind calcium so it is not effectively absorbed. Whereas one glass of milk can provide at least 100 mg of absorbed calcium, so if we want to get the calcium equivalent to 1 glass of milk then we have to consume at least 16 cups of spinach which seems impossible to do.
Another micronutrient found in dairy products is zinc (Zn) which is involved in nearly 200 enzyme systems that regulate bodily functions. In addition, zinc also plays a role in the function of T cells and B cells in our bodies which play a role in the immune system which in today’s conditions we really need.
Vitamin D is present in large enough quantities in dairy products that have undergone the process of adding micronutrients. It is no stranger that vitamin D is very useful in forming solid and strong bones by helping bone mineralization by increasing the absorption of calcium and phosphorus in the intestine, and both of these elements are also present in dairy products. Our immune system is also controlled by the adequacy of vitamin D that we take in.
With the various benefits we get from the macronutrients and micronutrients contained, then when should we consume this milk product? In a study of 40 healthy men who were given a snack of dairy products 2 hours after breakfast, it was found that consumption of these dairy products reduced hunger and food intake at the next mealtime. Milk is also a type of drink that is practical for consumption and can be taken anywhere. Therefore, dairy products can be an ideal alternative to consume during intermittent meal times in order to reduce excessive hunger.
REFERENCE
1. Humayrah W, Hardinsyah, Tanziha I, dkk. Do Indonesian Teenage and Young Adult Females Consume Food Adequately? Prosiding: International Food Conference, 2016.
2. Hoffman JR, Falvo MJ. Protein – Which is Best? Journal of Sports Science and Medicine, 2004.
3. Ministry of Health RI. Balanced Nutrition Guidelines. 2014.
4. Davoodi SH, Shahbazi R, Esmaeili S, dkk. Health-Related Aspects of Milk Proteins. Iranial Journal of Pharmaceutical Research. 2016
5. Food and Agriculture Organization of The United Nations. Milk and Dairy Products in Human Nutrition. 2013.
6. National Institute of Health. Your Guide to Lowering Your Blood Pressure with DASH. NIH Publication, 2006.
7. Rozenberg, et.al. Effects of Dairy Products Consumption of Health: Benefits and Beliefs – A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis, and Muskuloskeletal Diseases.
8. Gropper SS, Smith JL. Advanced Nutrition and Human Metabolism. 2013.
9. Wintermeyer E, et.al. Crucial role of vitamin D in the muskuloskeletal system. Nutrients 2016.
10. Dougkas A, Minihane AM, Givens I, dkk. Differential effects of dairy snacks on appetite, but not overall energy intake. British Journal of Nutrition. 2012.
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