Mitos atau Fakta? Menelaah Keefektifan Susu untuk Tulang
When you grow up, when you see milk, some of you might be curious about that statement. How effective is milk for bones?
Is milk important for bones?
Biologically, adult humans are not designed to digest milk. As a baby, humans have enzymes that can digest lactose compounds or sugar in milk. This allows the baby to digest milk.
However, over time, this enzyme decreases and if adults drink too much milk, they may experience bloating, diarrhea and painful stomach cramps.
In fact, around 65% of the world's population suffers from lactose intolerance (the body cannot digest lactose). However, everyday human evolution has finally allowed some people to digest lactose safely.
If, at first, adult humans were not designed to consume milk, then where does the declaration marvel at the effectiveness of milk for bones?
The content needed in milk for bones
Benefits of milk for bones are touted because of the calcium content of milk needed by the bones. Bones not only support the body, but also calcium.
When the body lacks calcium, the body draws calcium from the bones. If calcium in the body is not found for a long time, bone density in the body will decrease.
The media and parents also insist that milk can prevent osteoporosis. It is true that calcium is needed to maintain bone density because osteoporosis is a decrease in bone density.
However, maintaining the spine is complex and not only relies on calcium intake, but also on the intake of vitamin K, protein, vitamin A, lifestyle, and exercise in exercise.
In addition, calcium can be obtained not only from milk, but also from other foods. Therefore, the benefits of milk for bones are true, but that does not mean you have to drink milk to protect your bones.
Other foods that contain calcium
Commercially available bone milk for you may be needed if your calcium intake is much lower. However, normal calcium intake can be obtained from other food ingredients, such as:
- Sardines and salmon
- nuts
- almond nut
- Dark green leafy vegetables, such as spinach
- Knowledge
- edamame
- FIG fruit
Milk against bones isn't everything!
The calcium contained in milk makes milk very necessary for bones. In fact, various factors must be taken into account to form healthy and strong bones. Some things that must be done to maintain bone health are:
- Inadequate protein requirements, protein not only contributes to the process of weight loss, but also protects bone health in the elderly
- Consumption of foods that contain vitamin D and vitamin K, in addition to calcium, you must consume vitamin D and vitamin K to maintain your bone health.
- Keep your weight, constant weight can maintain health and bone density
- High omega-3 food intake, omega-3 content can contribute to new bone formation and maintenance of bone density
- By focusing on vegetables, vegetables can increase and maintain bone density
- Avoid low-calorie diets, limit your calorie intake to avoid excess, but a low-calorie diet can reduce bone density.
- Can bodybuilding, strength training, weight training, and bodybuilding improve bone formation and development and protect their health?
- Consumption of foods containing zinc and magnesium, intake of zinc and magnesium help maintain bone density in older adults and achieve maximum bone mass in children
As discussed above, milk is indeed a good source of calcium for bones and its effectiveness for bones is quite clear. However, milk is not the only source of calcium.
For people with lactose intolerance, it is not recommended to consume milk as a source of calcium and look for other alternatives, such as almond or soy milk.
In addition, milk also contains a lot of saturated fat and can increase the risk of heart disease. As long as you don't consume excess milk, you can still feel the effectiveness of milk for your bones!
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