Marilena Oprişanu, personal chef, nutritionist and former participant in Masterchef, tells us from the beginning that dairy products are healthy. The composition of milk contains over 100 nutrients, such as: 20 amino acids, over 10 fatty acids, 25 vitamins, 4 types of lactose, over 45 minerals and many proteins. Milk proteins are easily assimilated and give the feeling of satiety. However, there are also negative aspects – lactose. “Especially in adulthood, when the digestive enzyme picture becomes poorer, lactose intolerance occurs more and more often, which is manifested by bloating and abdominal discomfort. Foods high in lactose are condensed milk, powdered milk, cheeses made from whey (urda, ricotta), melted cheese, cow’s milk. At the opposite pole are the matured and fermented cheeses “, says Marilena.
Degreased or whole?
Dieters believe that skim dairy products are much better for the figure than those with a high fat content. Well, that’s not necessarily true. The fat extraction process is a chemical one, which affects the qualities of the product. “It is better to eat whole milk in a smaller amount than skim milk. Skim milk actually contains more lactose than whole milk. Measure is the key. It should be known that butter, cream, cheese, melted cheese, consumed in excess, increase cholesterol levels and implicitly the risk of cardiovascular disease “, says the nutritionist.
What kind of milk is better
If we are to make a ranking, the best milk is goat’s milk. Followed by sheep’s milk, buffalo’s milk and, finally, cow’s milk. “Cow’s milk from certain farms contains growth hormones that can cause cancer in humans,” explains Marilena Oprişanu.
Kefir, the best of yogurts
Don’t know what to choose from kefir, sana, drinking yogurt or whipped milk? The nutritionist recommends kefir. It is the only one that contains a bacterium that cannot be modified, nor is it compatible with the additions of chemicals from other types of yogurts. kefir does not contain milk powder, flavor enhancers and thickeners, as have other products. The only aspect that influences the taste, from one brand of kefir to another, is the fermentation time.
Simple yogurt. Even if only dairy and milk cultures are listed on the ingredients label, many companies use added powdered milk and flavor enhancers.
Fruit yogurt. Contains sugar, flavors and dyes that do not add anything to the body. Than more pounds. Choose simple yogurts that you can combine at home with fresh fruit.
Drinking yogurt. It’s like plain yogurt, only with a higher water content.
You. It is fatter than other types of yogurts, but has the same fermentation method.
Whipped milk. It has a different type of bacteria, otherwise it has the same nutritional properties as the rest of yogurts.
Greek yogurt. It is very greasy and can replace cream. For this reason, it is not the kind of yogurt you should eat frequently in the morning, with cereals.
Butter it should be consumed with great care and moderation because it contains a lot of fat (over 70%).
- Choose fermented cheeses! Most of the lipids and proteins present in milk are usually concentrated in cheeses, along with many mineral substances such as calcium, phosphorus, sodium, etc. The healthiest are fermented and matured cheeses – telemeau, parmesan, emmental, etc. You recognize them by the holes inside, when you cut them with a knife. But they are very fat. “The more fresh milk is used, the more aggressive the lactose in the composition is to the stomach. If dairy products are fermented naturally, the risk is much lower. Fresh cow’s cheese, cheese, mozzarella, melted cheese, urda or ricotta have a large amount of lactose and should be eaten in moderation.
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