Earth-shattering love, frivolous giving, tasting fireworks, knowing that women are great. Care for women's health and beautiful life. Foods consumed daily are essential for women's health, and making healthy food choices can help prevent and manage many health problems that affect women. At the same time, studies have shown that the healthier a woman's diet is, the healthier her family may eat.
Among the many nutrifying foods, milk is a near-perfect natural nutritious food that can bring many benefits to women's health.
PART
Milk has a high calcium supplementation effect
01
Women are more likely to be calcium deficient than men because a decrease in estrogen in women after menopause leads to an increased incidence of osteoporosis. In addition, the incidence of osteoporosis gradually increases with age.
Milk not only has a high calcium content, but also contains more lactose, protein and vitamin D, which is a drink that is particularly suitable for human nutrition. The lactose in milk can increase the diffusion and transport of calcium, and produce acid by fermentation of intestinal bacteria in the intestine, so that calcium forms calcium lactate and increases calcium absorption; After the protein is broken down into amino acids, it forms soluble calcium salts with calcium, which can increase the rate of calcium absorption in the small intestine; Vitamin D promotes the combination of calcium and protein, thereby participating in the active transport of calcium ions, so drinking more milk to supplement calcium has obvious effects.
For women, there will be serious calcium loss after menopause, resulting in physical decline, obesity and a variety of diseases in later life, and the calcium in milk can promote the formation of calcium in bone, effectively prevent calcium loss, and have many benefits for women.
PART
Suppressed chronic inflammation
02
According to research published in the Journal of Nutrition, yogurt helps suppress chronic inflammation. The study explored the hypothesis that yogurt can reduce inflammation by improving the integrity of the gut lining, preventing endotoxins from pro-inflammatory molecules produced by gut microbes from entering the bloodstream.
Bolling, an American professor of food science, did an experiment that recruited 120 premenopausal women, half of whom were obese and the other half were normal. Half of the subjects consumed 12 ounces of low-fat yogurt per day for 9 weeks; The control group consumed dairy-free pudding for nine weeks. The results showed that continuous consumption of low-fat yogurt produced anti-inflammatory effects.
From the 90s of the 20th century to the present, foreign scholars have continuously shown that lactic acid bacteria in yogurt can reduce the pH value of the intestine and vagina by decomposing lactose and forming a large amount of lactic acid, thereby maintaining the acidic environment of the vagina and inhibiting the reproduction of harmful bacteria. There are also a large number of experiments to prove that the active small peptides produced by lactic acid bacteria decomposing the proteins in milk, after absorption through the intestine, have the effect of regulating the body's immunity and reducing the inflammatory response, thereby improving the vagina's defense ability against pathogenic bacteria and reducing the recurrence of vaginitis.
PART
Prevention of high blood pressure in women
03
High blood pressure can induce arteriosclerosis, increase the risk of intracerebral hemorrhage and kidney disease, and if left unchecked, high blood pressure can also lead to stroke and blindness. Studies have shown that women drinking yogurt can help lower blood pressure.
A long-term large-scale follow-up study by Dr. Buendia and colleagues of the National Dairy Council showed that women who drank at least 5 cups of yogurt per week had a 20% lower risk of developing high blood pressure compared to women who drank one cup of yogurt per month.
The researchers also explored the link between other dairy products and high blood pressure, and they found that daily intake of milk and cheese also reduced the risk of high blood pressure, but not as well as yogurt.
PART
Slimming aids
04
The calories of 100g of low-fat milk are 50~80 kcal, while the calories of 100g of rice are between 110~150, and it can be found that milk is not a high-calorie food. On the contrary, milk is very nutritious and comprehensive, increasing satiety. It can bring high-quality protein, calcium, and other important trace elements during your weight loss plan.
PART
Prevent cognitive dysfunction
05
Specific ingredients for dairy products include bioactive peptides, proline-rich peptides, α-whey protein, vitamin B12, calcium and probiotics that protect healthy brain function during aging. A Japanese study that surveyed more than 1,000 Japanese subjects found that dietary patterns characterized by high intake of soybeans and soy products, vegetables, algae and milk or dairy products, and low intake of rice were associated with a reduced risk of dementia. Studies have also found that drinking milk to assist the "alternating speed walking method" can achieve the best effect of strengthening muscle strength and prevent Alzheimer's disease.
PART
Improves skin condition
06
Women who want to improve the condition of their skin can insist on drinking a glass of milk. Milk is rich in vitamin A, which can prevent dry and dull skin, and make the skin shiny; Milk contains a lot of B2, which can promote the metabolism of the skin; The whey in milk has a reducing effect on melanin and can prevent and treat spots caused by a variety of pigmentation.
PART
Relieves pregnancy comorbidities
07
Hypertension, anemia, and pre-eclampsia during pregnancy are more common pregnancy complications. Calcium in dairy products has the effect of lowering blood pressure, and drinking milk daily can help prevent the occurrence of hypertension during pregnancy. A study by Xiangya School of Medicine, Central South University to explore the influencing factors of anemia during pregnancy found that high milk intake frequency is one of the protective factors of anemia during pregnancy. In addition, a UK study suggests that consuming probiotic milk during pregnancy may reduce the risk of pre-eclampsia and preterm birth in the third trimester.
In addition, if women can insist on drinking a glass of milk every night after pregnancy, sufficient trace element zinc can promote smooth muscle contraction, which can shorten the labor process and enable the baby to deliver smoothly. On the other hand, the casein in milk contains 10% phosphorus, which plays a vital role in promoting fetal brain development. Therefore, pregnant women drinking milk is not only good for themselves, but also has great benefits for the development of the fetus.
PART
Prevents menstrual syndrome
08
The imbalance of estrogen and progesterone in premenstrual women leads to many women having premenstrual syndrome, manifested as irritability, or listlessness, depression, etc. And a healthy diet can help reduce the uncomfortable symptoms of PMS.
Studies have shown that consuming foods rich in vitamin D can reduce the typical symptoms of PMS by 41%. Similarly, if you have a good calcium intake in your diet (about 128.3 grams per day), you will have 30% fewer problems related to PMS than someone with a low diet. Among foods rich in calcium and vitamin D, dairy products such as yogurt, milk, and cream cheese stand out.
PART
Reduce the occurrence of food allergies in babies
09
Some people may feel that avoiding allergens during pregnancy and breastfeeding may reduce the occurrence of food allergies in babies. In fact, this is completely unnecessary for healthy pregnant women, as long as you eat a balanced diet during pregnancy and lactation, there is no need to be particularly taboo. There is currently no evidence that avoiding food allergens during pregnancy and childbirth is an effective way to prevent food allergies in children. The results show that the establishment of oral tolerance is usually more likely to occur early in life, and the intake of protein during pregnancy and lactation is not limited to the supply of basic nutrients, but also provides functional proteins to promote the development of the baby's immune system to adapt to potential allergens as soon as possible. The results of a number of studies have shown that maternal intake of nuts, milk, eggs, etc. during pregnancy and lactation can reduce the risk of future allergic diseases in children, among which, mothers with more milk intake during pregnancy and childbirth have a lower risk of future milk protein allergy.
Source: Food in man, dairy information network past issues
Recent good article recommendation▼
Graphic editor: Xia Qiantong, Xiao Xinxin Responsible editor: Wang Jing