KOMPAS.com – A healthy lifestyle should be applied by everyone, including the younger generation. This is important to keep the body healthy and avoid disease.
Apart from actively exercising, maintaining a balanced nutritional intake is also an important foundation for realizing a healthy lifestyle.
A nutritionist from the Indonesian Nutrition Association, dr Juwalita Surapsari, MGizi, SpGK, said that the food consumed needs to be considered for its nutrition in order to cover all nutritional needs.
“Remember, food or drink that is consumed does not mean only to meet energy needs, but also must meet the macronutrients and micronutrients the body needs,” he said in a written statement received by Kompas.com, Friday (25/09/2020).
In fact, continued Juwalita, cross-sectional studies of women aged 15-29 years in all provinces in Indonesia show that the intake of animal protein in the majority of subjects is classified as insufficient.
“As many as 55.2 percent of women aged 15-18 years and 50.6 percent at the age of 19-29 do not have enough animal protein intake in their daily diet,” he explained.
In fact, animal protein contains complete essential amino acids. Then, in general, protein is one of the macronutrients and becomes the main structural component for muscles and body tissues. Protein also plays a role in the formation of hormones, enzymes and hemoglobin which are very important in various important functions in the body.
As for one option to meet protein needs according to Balanced Nutrition Guidelines from the Indonesian Ministry of Health (2014) is by consuming milk. Therefore, milk is a source of protein that has biological value or high biological value.
“This biological value reflects how efficiently our bodies use the protein we eat in our daily diet,” added Juwalita.
Juwalita added that milk is a nutrient-dense food that contains calcium, vitamin D (especially in the form of fortified milk), protein, vitamin B12, vitamin A, riboflavin, potassium, and phosphorus.
In addition, the main carbohydrate in milk is lactose which plays an important role in the absorption of calcium, magnesium and phosphorus in the intestine. This lactose also plays a role in the use of vitamin D by the body.
“The protein in cow’s milk is high quality protein containing nine essential amino acids, including lysine,” said Juwalita.
The main protein in milk is mostly casein with a content of 80 percent. Meanwhile, the remaining 20 percent is whey.
Snacks low fat or fat-free dairy, like milk, is also recommended in the DASH diet, a diet for people with high blood pressure. This is because calcium in milk 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 has also been widely researched to help with weight loss and increase insulin sensitivity, thus contributing to lowering blood pressure,” explained Juwalita.
Actually, said Juwalita, calcium is found in other food ingredients besides milk or milk products, such as green leafy vegetables. However, the fiber, phytic acid, and oxalic acid in green vegetables can cause calcium absorption in the digestive tract to be ineffective.
For example, a bowl of spinach (85 grams) contains 115 milligrams (mg) of calcium. Of the total calcium, only 5 percent can be absorbed by the body because spinach contains high oxalate and phytate. Meanwhile, from just one glass of milk, the body can absorb 100 mg of calcium.
“Thus, you must consume at least 16 cups of spinach to get the calcium equivalent to one glass of milk. It seems impossible to do, “said Juwalita.
In addition to calcium, Juwalita continues, another micronutrient contained in dairy products is zinc (Zn). These micronutrients are involved in nearly 200 enzyme systems that regulate body function.
“Zinc also plays a role in the function of T cells and B cells in the body that play a role in the immune system. This is of course very necessary in the midst of conditions (pandemic) like now, “he added.
Juwalita added that in products that have undergone the process of micronutrient addition, there is a considerable amount of vitamin D.
As is known, vitamin D functions to help bone mineralization by increasing the absorption of calcium and phosphorus in the intestine. This mineralization is useful for forming strong and dense bones.
“The immune system is controlled by adequate intake of vitamin D,” explained Juwalita.
So, when is the best time to consume milk in order to get optimal benefits of macronutrients and micronutrients?
Juwalita said that one study showed that the best time to consume milk is two hours after breakfast or during a snack time. Because, consuming milk at that time can reduce hunger and food intake at the next mealtime.
“Therefore, dairy products can be an ideal alternative to consume during intermittent meals in order to reduce excessive hunger. Moreover, milk is also a type of drink that is practical for consumption and can be taken anywhere, ”said Juwalita.
– .
