• Diary, diet and muscles
• One dairy serving equals ...
• Milk is delicious and nutritious
• How is milk processed?
• Nutrients know-how
• Rely on milk for calcium!
• Good-to-know milk info
• Make the perfect white sauce
• Learn about lactose
• The White Stuff Story
• Additional health benefits of milk
Dairy, diet and muscles
Anyone who has ever told you that full-cream milk is bad for you, was so wrong. It can not only help to combat loss in muscle mass (something that usually happens as we get older, especially after the age of 50), but for people who exercise, drinking full-cream milk after exercise will help to enhance muscle mass.
A recent study which looked at the link between high-fat dairy products and health found that “dairy fat consumption is not typically associated with an increased risk of cardiovascular disease, weight gain or type-2 diabetes”.
The study was published in the European Journal of Nutrition and showed that 11 out of 16 international studies concurred that higher dairy fat intake, incorporated into a balanced diet, was associated with lower body fat levels and lower long-term weight gain.
The researchers also found nothing to link full-fat dairy products with poorer metabolic health or increased risk of diabetes.
*source: www.dairyherd.com www.health24.com
One dairy serving equals ...
One cup of milk
One cup low fat buttermilk
Half a cup of evaporated milk
A 175 ml portion of plain non-fat yogurt
A 175 ml portion of low fat yogurt with fruit.
Did you know?
Three servings of dairy a day is the healthy way!
Milk is delicious and nutritious
The composition of milk is:
• 87.3 % water;
• 3.8 % milk fat;
• 8.9 % solids-not fat;
• 3.4 % protein (¾ casein);
• 4.7 % lactose, and
• 0.8 % minerals.
Did you know?
One serving of milk (250ml) contains:
As much protein as a large egg;
As much calcium as seven medium sardines consumed with their bones;
More thiamin, riboflavin and niacin than a slice of 100% whole wheat bread;
Almost as much potassium as a banana;
Half the cholesterol of 100g of haddock;
Close to ¾ of the vitamin A in 125ml of broccoli;
Less fat than 450g of lean ground beef, and
About 50% of the vitamin D adults under 50 years old need daily.
How is milk processed?
Milk is an emulsion of butterfat globules within a water-based fluid. Each fat globule is surrounded by a membrane consisting of phospholipids and proteins. Ordinary fresh milk sold for domestic use must contain a minimum of 3,3%fat and 8,5% fat-free solids. Most milk that is consumed via commercial sources today is processed in at least one of the following ways:
• Pasteurisation: Milk is exposed to intensified temperature, usually 72°C, for fifteen seconds. This destroys all the pathogenic organisms, the heat resistant tuberculosis bacteria, as well as approximately 90 percent of all remaining organisms, without causing any visible changes.
• Homogenisation: Most liquid milk products are homogenised. This involves the breaking down of milk fats into small particles so that a layer of cream is not formed on the surface.
• UHT process: During this process of Ultra Heat Treatment (UHT), milk is exposed to a temperature of 136°C for four seconds. These products have a long shelf life because UHT destroys all bacteria that are not destroyed during the pasteurisation process.
• Standardisation: This is the deliberate modification of milk composition by removing milk fats to reduce the fat content to the required 3.3%, or to control the total solids composition of milk products.
• Sterilisation: This is a heat treatment which will destroy all organisms, give the milk a brownish colour and make it taste like boiled milk.
Milk and milk products naturally provide nine essential nutrients for normal growth and for the maintenance of good health.
These nutrients include:
• Calcium: A 250ml serving of milk provides 30% of the daily requirement of calcium. Calcium helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting.
• Vitamin D: When fortified, a glass of milk provides about 25% of the daily value for vitamin D. Vitamin D helps promote the absorption of calcium and enhances bone mineralisation. Milk is one of the few dietary sources of this important nutrient.
• Protein: Milk protein is a 'complete protein', because it contains all the essential amino acids we need for the growth of new tissues and the repair of damaged ones. These amino acids are classified as 'essential' because the human body is not able to manufacture them and we are thus dependent on our food to supply them in adequate quantities. A 250ml glass of milk provides about 16% of the daily value for protein.
• Potassium: Potassium regulates the body’s fluid balance and helps maintain normal blood pressure. It’s also needed for muscle activity and contraction. A glass of milk provides 11% of the daily value of potassium.
• Vitamin A: A glass of milk provides 10% of the daily value of vitamin A. This nutrient helps maintain normal vision and skin. It also helps regulate cell growth and maintains the integrity of the immune system.
• Vitamin B12: Vitamin B12 helps build red blood cells that carry oxygen from the lungs to working muscles. Just one 250ml glass of milk provides about 13% of the daily value for this vitamin.
• Riboflavin: Milk is an excellent source of riboflavin, providing 24% of the daily value. Riboflavin, also known as vitamin B2, helps convert food into energy – a process crucial for exercising muscles.
• Niacin (or equivalent): Niacin is important for the normal function of many enzymes in the body, and is involved in the metabolism of sugars and fatty acids. A glass of milk contains 10% of the daily value for niacin.
• Phosphorus: It helps strengthen bones and generates energy in your body’s cells. Providing 20% of the daily value, milk is an excellent source of phosphorus.
Rely on milk for calcium!
Milk products are the most reliable source of calcium. Throughout our lives, calcium is necessary for many of our body’s vital functions. Milk contains large quantities of calcium that can be well absorbed by our bodies.
Eight out of ten South African women do not get enough calcium. And half of the male population in South Africa do not get their recommended daily allowance (RDA) of calcium. Dairy products are still considered the most affordable source of calcium.
Vitamin D is necessary to help your body absorb and use the calcium found in the foods you eat. For this reason, it plays an important role in the maintenance of healthy bones. Recent studies indicate that vitamin D may also contribute to the prevention of colon cancer, multiple sclerosis, rheumatoid arthritis and type 1 diabetes.
Good-to-know milk info
Handle with care
At the supermarket always collect dairy products from the fridge when you have done the rest of your shopping to minimise the length of time it spends out of the refrigerator.
Refrigerated dairy products should be refrigerated as soon as possible after you have bought it and it is preferable to store it on the shelves of the fridge and not in the door, which is usually not as cold.
Also remember not to store milk alongside smelly foods such as onions and garlic, as it could take on those odours.
Keep milk in the container in which you bought it and never decant leftover milk back into the original container.
Always check the sell-by-date on the milk container before you buy.
Did you know?
Consuming three servings of milk, cheese or yoghurt a day can help maintain a healthy body weight. A serving consists of 250ml of milk, 175ml of yoghurt or 50g of hard cheese such as cheddar or Gouda.
Add dairy to your diet
Lose the butter and add a dollop of Melrose low-fat cheese spread to your baked potato instead.
When making egg, chicken or tuna mayo sandwich filling, grate some Parmalat Cheddar or Gouda cheese into the mix to boost your dairy intake and add an extra punch of flavour.
Thick vegetable soups such as butternut or sweet potato can be thinned down and enriched by adding milk, plain yoghurt or cream at the end of the cooking process.
Did you know?
Milk, cheese, and yogurt are naturally nutrient-rich foods providing calcium, potassium, other minerals, vitamins, and protein essential for children’s growth and development
Dairy products are a good source of vitamin D, which helps your body absorb calcium.
Feeding children the recommended amounts of dairy products for their age not only provides their bodies with calcium and potassium, it can also act as prevention against bone fractures and may even prevent them from developing osteoporosis in later years.
Studies in children and adolescents demonstrate that the consumption of dairy products such as unflavoured and flavoured milk increases calcium intake and improves the overall nutritional quality of their diets.
Some like it hot
Milk should be treated gently and heated up slowly to prevent scorching it and ending up with a ‘skin’ on the top. On the stove top heat the milk gently until tiny bubbles start to form around the edge of the pot and it starts to steam.
If you are using the microwave oven be sure to stir to the milk a couple of times during the cooking process to promote even heat distribution.
Make the perfect white sauce
A good white sauce is the basis of many dishes. And with the simple addition of extra ingredients you can create lots of tasty variations. This recipe will make a cup of white sauce but you can easily double or even triple the basic ingredients depending on your need.
15ml cake flour
250ml Parmalat EverFresh milk
A generous sprinkle of cayenne pepper
2,5ml English mustard powder
Melt the butter in a medium-sized saucepan. Remove from the heat and add the flour all at once, stirring briskly with a metal whisk to form a soft paste, called a roux. Return the saucepan to the heat. While stirring continuously, continue to cook the roux for about two minutes until it bubbles to cook the flour.
Remove the saucepan from the stove and add the milk a little at a time, stirring vigorously after each addition. Once all the milk has been added return the saucepan to the heat and heat slowly until it thickens. This should take five to seven minutes. Remove from the heat, add the seasonings and check the taste.
Learn about Lactose
Lactose is the milk sugar that occurs naturally in milk. Usually, the body breaks down lactose into simpler sugars by means of an enzyme called lactase. The broken down sugars are then absorbed by the body and used as energy.
Lactose intolerance occurs when there is insufficient lactase in the gut and the body is therefore unable to break down the lactose, which remains in the gut and leads to bloating, flatulence and discomfort.
Coping with lactose intolerance
Although removing foods such as milk and milk products, and foods containing milk or milk powder is the first step in dealing with lactose intolerance, this can also create nutritional problems. Milk is an essential source of calcium, which is needed for the growth and repair of bones throughout life, and if you need to minimise your intake of milk because of an allergy or intolerance, you should bear in mind that cheese and yoghurt are both excellent sources of calcium, and they have low lactose content. A preferable option is to consume lactose-free milk such as Parmalat’s EasyGest which is both low-fat and lactose-free.
The White Stuff Story
mĭlk. 1. n. Opaque white fluid secreted by female mammals for nourishment of their young; milk of cow etc. as food.
Milk is delicious and nutritious.
The history of milk - read more ...
Read more ...
The Middle East were pioneers of milk consumption as human food. Goats and sheep were domesticated between 9 000 and 8 000 BC, and cattle were being herded in parts of Turkey around 7 000 BC. There is evidence of milk consumption in the British Isles during the Neolithic period.
The use of cheese and butter spread in Europe, parts of Asia and parts of Africa. Domestic cows, which previously existed throughout much of Eurasia, were then introduced to the colonies of Europe during the Age of Exploration.
The legend about the birth of cheese
It is still not clear how man discovered rennet and learned how to produce cheese. As an explanation, several legends have arisen. The most well-known is that of an Arabian merchant who had to cross the desert and brought with him some food, including milk. For transportation, he used a sack made from the dried out stomach of a sheep.
The movement during the trip, along with the heat and the enzymes that remained on the sides of the sheep’s stomach, are said to have turned the milk acidic and solidified the proteins present inside. And that is how rennet is said to have been born.
No, the nymphs did it!
Greek mythology has also occupied itself with the discovery of cheese, attributing it to the nymphs – who are said to have taught Aristeo, son of Apollo – the art of making rennet and transforming milk.
It is most probable that the discovery of cheese was made by accident, and it came about in an attempt to transport and conserve milk for long periods of time.
Milk production today
In the Western world today, cow's milk is produced on an industrial scale. It is by far the most commonly consumed form of milk. Commercial dairy farming using automated milking equipment produces the vast majority of milk in developed countries. The largest producers of dairy products and milk today are India followed by the United States and New Zealand.
Dairy cows are milked two or three times a day, depending on the quantity of milk produced by a specific herd.
Cows can deliver up to 65 litres a day
A healthy cow may produce up to 65 litres per day. Milk production peaks approximately 60 days after calving, after which it starts dropping. After 300 days, the cow is no longer milked and is given a respite of two to three months. A healthy, strong cow may have up to eight lactation periods during a lifetime.
A cow needs almost 65 litres of water per day. The most common cattle feeds are oats, silo fodder, mealie cobs, beans, lucerne, and dairy flour.
Additional health benefits of milk
Research has indicated that key milk nutrients may do more than just help keep bones strong. Take a look:
A study published in the American Journal of Clinical Nutrition shows that increasing intake of calcium and vitamin D could reduce the risk for cancer in women by at least 60%. The risk of developing cancer was 47% lower for those taking calcium alone.
Harvard Medical School and Brigham and Women’s Hospital in the US pooled the raw survey data from 10 different studies, extracting information on daily intake of dairy products and calcium supplements, as well long-term diagnoses of colorectal cancer. They found that people who drank at least one 250ml glass of milk a day were 15% less likely to get colorectal cancer than people who drank almost none.
A meta-analysis and review published in the Journal of Clinical Endocrinology & Metabolism states that an increase in calcium and vitamin D could help decrease the risk of type 2 diabetes by nearly 15%.
The American Journal of Obstetrics and Gynecology found that calcium supplementation is a simple and effective treatment in premenstrual syndrome. The study indicated that the overall severity of symptoms – both psychological and physical – was reduced by 48% in the group of women talking calcium. Another study conducted by the US Department of Agriculture’s Human Nutrition Research Center, found that women on the high calcium diet were less irritable, weepy, and depressed. Plus they avoided backaches, cramping and bloating.
According to a study published in the American Journal of Clinical Nutrition, a protein naturally found in milk – alpha-lactalbumin, rich in tryptophan – may improve sleep quality and next day alertness. Milk′s sleep-inducing properties have been documented for centuries.
Dating back to 1500 BC, the oldest medical text – it forms the basis of Indian Ayurvedic medicine – advises poor sleepers to drink a glass of milk before going to bed.
Clinical research from UCLA School of Dentistry finds what many dentists have known for years: milk helps build strong teeth and may help to prevent tooth decay. Besides calcium, milk contains multiple proteins critical for oral health, like casein which prevents cavity-causing bacteria from sticking to the tooth surface, as well as anti-bacterials that promote oral health overall.
According to a study published in the medical journal, Neurology, elderly persons who consume low levels of vitamin B12 and folate may have an increased risk of developing Alzheimer's disease. Milk is a good source of vitamin B12 and three cups of milk provide the entire amount of vitamin B12 needed by most adults each day.
Research reveals the ability of milk to support muscle protein accretion. In young men completing 12 weeks of resistance training, researchers observed a tendency for greater gains in whole body lean mass with consumption of milk. Milk includes two types of protein: casein, which makes up 80% of the total protein content, and whey, which accounts for the remaining 20%. Both are recognised as high-quality, muscle-building proteins. In fact, whey is currently the most common form of protein found in bodybuilding supplements.
Chocolate mik for athletes
Researchers at Indiana University at Bloomington found that chocolate milk effectively helps athletes recover from an intense workout. When they drank chocolate milk, the amount of time they could exercise until they were exhausted was similar or longer to when they drank fluid-replacement drinks (like sports drinks) alone. This suggests that the ratio of proteins to carbohydrates in chocolate milk may be an effective means of refueling glycogen depleted muscles. Plus it’s cheaper, easily available, effective and doesn’t have any harmful side effects. View SteriStumpie information.
Milk contains the ideal mix of nutrients for beautiful healthy hair:
Proteins, lipids, calcium, vitamins A, B6, biotin and potassium. All of the nutrients in milk work together to keep hair soft and shiny.
• Proteins and lipids work together to strengthen hair;
• Vitamin A produces healthy sebum (oils) in the scalp;
• Biotin is helpful in preventing hair loss;
• Vitamin B6 produces melanin – responsible for the colour of the hair;
• Calcium promotes healthy hair growth and prevents hair loss;
• Iodine keeps hair from drying out;
• Magnesium promotes hair growth, and
• Potassium strengthens hair by making it elastic and regulates circulation.