What can replace mother's milk? Vegetable milk - a useful replacement for cow's How to replace milk and dairy products.
Or an allergy? And I want to replenish the body every day with all the useful elements that are contained in such food, but without harming my health. There is more than one way out of this situation.
How is milk useful for the body of children and adults?
Before deciding what products can replace dairy products, you need to know what benefits they have.
Milk can rightfully be considered a storehouse of essential nutrients. Especially for a young and growing body. It is not for nothing that in the first year of a child’s life, the most useful is considered breast milk. It contains protein, fat, vitamin D. But the body of an adult can completely do without milk, replenishing the necessary substances from other foods.
Unfortunately, not everyone benefits from milk. There are people who are allergic to it. Their body is unable to digest lactose (the sugar in milk). The reason for this is, or rather, its absence in the body. This disease is also called lactose intolerance. You may also be allergic to milk protein. It is clear that in this case you need to look for something to replace dairy products. More on this later in the article.
When should milk be excluded from the diet so as not to harm your body?
Before giving up the product, you need to know in which cases milk is exactly contraindicated.
- Dairy products are hard to digest. That is, there are problems with the digestion of lactose or protein. This is expressed by spasms, bloating and a violation of the stool. True, when milk is boiled for a long time, protein and sugar are destroyed. But along with them and useful substances. Therefore, boiled milk cannot turn sour, but can only deteriorate. Yes, and there is not much benefit from it.
- When after drinking milk, especially if it is drunk on an empty stomach, there is a jump in blood sugar. This is a temporary phenomenon. And it poses a great danger to people who are overweight.
- If dairy products increase the allergic reaction. This does not mean that you are allergic to this particular product. For example, a person develops a rash in Fig. But only when rice is consumed in pure form and in large numbers. If you do not overdo it, then you can eat such porridge. And when drinking milk, an allergy to rice appears even with a small amount of the allergen in food.
- Often it is not recommended to buy milk in the store. Since on farms, to increase the volume of milk yield, cows are given hormonal agents. And so that the animal does not get sick, it must be vaccinated with antibiotics. It is clear that such a product does not carry any benefits.
- Natural milk provokes the growth of cancer cells. This happens due to the acidification of the constituent substances of milk in the body.
It turns out that this product is not always useful for humans. And you have to look for what you can replace dairy products with. There are alternatives to these products. Let's take a look at them.
soy milk
It is the most popular milk replacer. To prepare it, you need to soak soybeans, crush them, squeeze out the liquid from them. Soy contains enough protein compared to other milk replacement products. But compared to natural protein, here the protein is not so actively involved in muscle building. Soy milk is also rich in potassium.
Almond milk
To obtain it, you need to grind almonds with water and filter the liquid from solid particles. In such milk, there is less protein than in natural and soy drink. But it attracts with its aroma and improves the taste of food cooked on it. But the texture of almond milk is close to natural. In addition, almond milk is low in calories and suitable for people on a diet.
cashew milk
It is prepared in the same way as milk from almonds. Has a creamy texture. Such milk is rich in zinc, calcium, vitamins B12 and D. But whether these nutrients are absorbed as well as in natural milk, there are still no exact answers.
Hemp Seed Milk
It is prepared in the same way as the previous drinks. This milk has a rather specific taste. It does not contain narcotic ingredients. Therefore, milk is completely legal. In addition, if you are wondering how to replace dairy products for allergies, then hemp is an ideal alternative. It has enough protein, fatty acids and iron. But to mask the bitter taste, sugar is added to hemp milk. Therefore, it may not be suitable for people with lactose intolerance.
coconut milk
For cooking, grate the flesh of the coconut, squeeze the juice out of it. Next, the resulting spin must be mixed with coconut liquid and water. The structure of the drink is close to whole milk. And it contains many useful elements. But in such a drink there is no protein, plus sugar is often added. Therefore, it is not the best alternative to a natural drink.
rice milk
A drink is prepared from boiled rice, water, rice syrup and rice starch. This milk has a sweet taste. Therefore, it is often used in cocktails, added to coffee, desserts. Milk contains enough calcium and vitamin D.
Oatmeal milk
The preparation method is the same as rice milk. This drink contains vitamin E, folic acid. It is lactose and cholesterol free. It also lacks protein and calcium.
Lactose-free and other types of milk
It is possible to replace cow's milk with goat's, sheep's, buffalo's, and so on. No less popular is lactose-free cow's milk. Basically, it's regular milk. But it has added enzymes that help digest lactose. This option is suitable for those who have problems only with the digestion of sugar in milk.
Products that contain beneficial substances
Among the listed analogues, you can choose a drink that replaces cow's. But sometimes none of the options work. Or the person just doesn't like milk. Then how to replace dairy and sour-milk products? In this case, the following products will help replenish the body's reserves with the substances contained in this food.
- Increase your intake of fruits and vegetables in your diet. They will well replenish the body with the necessary nutrients. And also normalize the work of the digestive system.
- Vitamin D can be obtained while walking in the sun.
- Eating dried fruits helps to replenish the body with the necessary reserves of vitamins and minerals. And if you are interested in how to replace calcium from dairy products, then know that dried fruits. So eat more of them.
- Nuts contain enough proteins, fats and minerals.
- If the body lacks calcium, then herring will help to replenish it.
Now it’s clear how to replace dairy products. As you can see, the choice is large, for every taste and budget. It is only necessary to make a choice. Although sometimes it happens that there are no prohibitions on the use of milk, but they do not drink it. This mainly applies to children.
How to replace dairy products for a child
Children are still those gourmets. Therefore, most often the baby refuses to drink milk, kefir. There is a way out of the situation in this case as well.
The main thing is not to force milk into the baby. Remember that all children have a sweet tooth. Can be added to milk fresh berries and sugar or jam and make a smoothie. You can also cook dishes from dairy products. It can be cereal or casseroles. They can also be decorated with jam or condensed milk, which is also made from milk. And modern yoghurts will not leave indifferent any kid. The main thing is to read the composition of the product. It happens that children prefer drinks that replace milk. These are soy or coconut drinks.
But if the baby flatly refuses any products containing milk, then vegetables, dried and fresh fruits, nuts will come to the rescue.
Products for a child who does not drink milk
How to replace dairy products for a child?
The main products to replenish the necessary useful elements:
- buckwheat (porridge, soups with buckwheat);
- oatmeal (again in cereals and soups);
- softened raisins;
- dried apricots, pitted;
- slices of dried apples;
- any green vegetables;
- carrots, preferably fresh, you can simply grate and sprinkle with sugar;
- onions, it must be in soups;
- White cabbage(you can cook more than one dish from it);
- boiled chicken;
- boiled sausage;
- rye and wheat bread;
- fish and dishes from it;
- any cookie.
All of the above is usually found in the baby's diet. But there are exceptions. Therefore, if you are interested in how you can replace dairy products for a child when he completely refuses milk, then you should pay attention to the above food.
If there is a severe lack of calcium in the baby's body, then you can replenish its reserves with a medical method. Buy children's vitamins that have the missing elements.
Do not give dairy products to your baby by fraudulent means or persuasion. This can develop an aversion to milk for life. Then even at the age of eighteen it will not be possible to persuade an adult child to use this product.
Allergy to milk. What to do and use in this case?
How to replace dairy products with milk allergy? This is especially of interest to young mothers who have lost their milk, and there is no trust in mixtures (and they are expensive).
- If there is even a drop of opportunity to save your milk, then you need to make superhuman efforts for this. The health and development of the child depends on this. Up to 6 months, it is difficult for a baby to digest any product other than mother's milk. Foreign milk can cause big problems with the digestive system and give rise to the development of allergies.
- When there is no chance of recovering one’s own, then before looking for a replacement for cow’s (as there is a suspicion of an allergy), you need to find out from the doctor what exactly the reaction is going to. For this, you need to contact your pediatrician.
- But it happens that the allergy goes to breast milk. Having found out the exact cause of the allergy (what causes it, what components), you can look for substitutes. Although here the main advice should be given by a gastroenterologist.
- In the old days, it was advised to try to give the child goat's or sheep's milk. They are less likely to cause allergies. But this option is outdated.
- You can try to give the baby soy milk or its analogues. The main thing here is to choose according to taste and not to be part of the allergen. Each analogue is good in its own way. There are pros and cons.
- When none of the proposed options for replacing milk is suitable, and the baby is still very small, you will have to buy expensive hypoallergenic formulas for feeding. And from 4 months, start introducing complementary foods so that the child can eat up faster and get the necessary vitamins and minerals not only from the feeding mixture.
Fortunately, it happens that by the year the body is getting stronger. And the milk allergy goes away. Then dairy products can be consumed. But introduce into the diet not immediately in liters, but gradually.
It turns out that replacing cow's milk completely for a child with one product will not work. Much easier to find than you can replace dairy products with adults. And it often happens that an allergy or dislike for dairy products comes from childhood. Mom either did not pay attention to the reaction of the body and aggravated the situation, or forced to use it through force.
A small conclusion
Now you know how to replace dairy products for adults and children. As you can see, the list of products is large. Cow's milk is an important product. Therefore, it is worth looking for a way out of the current situation when you can not drink milk. Often the product is excluded when dieting. In this case, analogues of milk, vegetables, fruits or vitamin complexes will come to the rescue. If it is not possible to do right choice on your own, you can seek help from a gastroenterologist.
Milk comes from mammals such as cows, goats, etc. It contains many nutrients and is commonly associated with a number of health benefits. However, in last years Many have begun to steer clear of animal milk due to increased awareness of the potential side effects, including allergies and lactose intolerance, a possible increase in the risk of certain types of cancer and diabetes, and due to ethical concerns about the use of animals. In addition, many people cut dairy products out of their diets for other reasons, such as to avoid the hormones and antibiotics that are often loaded with these products.
WHAT IS MILK USEFUL?
It provides the body with a convenient source of fat, protein, calcium, and vitamin D. It is especially essential for growing bodies. But for an adult, these macro- and micronutrients can be more than enough to be supplied in the form of other foods in a balanced diet.
WHAT IS MILK HARMFUL?
Cow's milk allergy is the most common food problem in children. early age, which is characterized by the inability of the body to absorb the sugar (lactose) in milk due to the lack of the lactase enzyme. For most animals (including humans), lactase production stops after lactation. Children and adults who continue to drink animal milk without producing enough lactase needed to digest lactose often experience symptoms of intolerance such as flatulence, bloating, diarrhea and discomfort, so the question of what to replace cow's milk becomes very relevant.
The level of lactose intolerance varies: 15% of people of Northern European origin, 80% of blacks and Hispanics, and up to 100% of Asians. Some people may be better able to tolerate fermented dairy sources such as yogurt, hard cheeses, and cottage cheese () which tend to have lower levels of lactose and higher levels of beneficial bacteria that support its digestion. For other people, even a small amount of milk in coffee can lead to indigestion.
What can replace cow's milk: non-dairy alternatives
SOY MILK
Soy milk is, in fact, the most popular and one of the first alternatives to cow's milk. It is made by soaking, crushing and cooking soybeans and then extracting the liquid.
pros
Of all dairy analogues, soy contains the most protein. This makes soy milk more satiating than other lower protein options. And while soy protein may not be as effective in promoting muscle building as whey (due to poorer amino acid composition and lower levels of the anabolic amino acid leucine), it can still help meet some protein needs. Soy milk is also a source of potassium.
Minuses
A debate among researchers is the presence of isoflavones in soy products. Phytoestrogens are associated with the problem of stimulating the reproductive system of animals and humans. Scientists at the University of Connecticut found that men who consumed soy protein for two weeks experienced a reduction in blood testosterone levels in response to strength training compared to those who consumed the same amount of whey. In addition, some brands add cheap oils to the drink, which can lead to unnecessary consumption of low-quality calories. And the oligosaccharide group in soy products can be difficult to digest and lead to gassy side effects.
ALMOND MILK
It is a liquid made from almonds that are ground with water and then filtered to remove solids. Its mild, nutty flavor can enhance the taste of protein shakes (), porridge, soups, and baked goods. Almond milk has much less protein than cow's and soy milk, but many people find its slightly sweet flavor and creamy texture, which is similar to cow's milk, more appealing.
pros
Almond milk contains no saturated fat and is low in calories.
Minuses
Like most other non-dairy drinks, almond milk usually contains emulsifiers such as carrageenan, a polysaccharide extracted from seaweed, which are added during the manufacturing process to improve texture. Some studies show that these ingredients may be of poor quality. For example, a study by researchers at Georgia State University found that emulsifiers can disrupt healthy bacteria in the gut. It is important to note that this study was conducted in mice, more data should be obtained from experiments in humans.
MILK CASHEW
Among latest additions in the line of non-dairy drinks, this one is closest to the creamy texture. It is made from cashew nuts ground with water.
pros
Cashew milk is often fortified with a range of nutrients such as calcium, vitamin D, vitamin B12 and zinc. However, the question remains how well the body absorbs vitamins and minerals added to non-dairy products compared to those naturally present in a product such as regular milk.
Minuses
All versions of nut milk are generally low in calories. But the low calorie count means you are essentially paying for a diluted product. A cup of cashew nuts contains about 800 calories, so to get a glass of cashew milk to 25 calories, manufacturers dilute the drink very heavily with water. So when you drink these foods, don't expect the same levels and range of naturally occurring nutrients found in whole nuts or seeds.
HEMP milk
Produced by mixing hemp seeds with water to produce a drink with a characteristic earthy-nutty taste that may not be to everyone's taste. It is worth noting that this milk does not contain psychoactive ingredients that can be found in marijuana. Therefore, it is legal for sale even in states where marijuana is not legalized.
pros
Hemp milk can be a good alternative for those with soy, nut and gluten allergies. It contains a good amount of protein and has an excellent fatty acid profile (provides higher levels of omega-3 fatty acids than other alternative milk liqueurs). While the omega-3 fatty acids found in oily fish such as salmon are undoubtedly more potent than plant-based sources, these options can also be beneficial, especially for vegetarians. Hemp milk is also a dietary source of iron, which is not found in cow's milk. Unlike soy, hemp is never genetically modified.
Minuses
The main pitfall of milk alternatives is that they can be weighed down with added sugars, including rice syrup and sugar cane. After all, natural milk contains natural sugar (lactose). In addition, manufacturers are trying to mask the sometimes bitter and specific taste of dairy alternatives. While hemp seeds on their own are a great source of plant-based protein, the drink delivers 75% less protein than cow's milk.
COCONUT MILK
Obtained by mixing water and filtered coconut liquid squeezed from grated coconut flesh.
pros
Coconut contains a number of useful substances. It is good to use for baking. The creamy structure is closest to cow's milk.
Minuses
The lack of protein in coconut milk means that it cannot be considered a protein nutrient. Added sugar, artificial micronutrients, diluted product are common cons for all plant-based dairy alternatives.
RICE MILK
Produced by mixing boiled rice with water, then adding brown rice syrup and brown rice starch. Rice milk has sweet notes and a smooth texture, making it a popular milk alternative to add to coffee, smoothies, and desserts.
pros
Rice is considered hypoallergenic, a safe option for those with food sensitivities to dairy, nuts, or soy. As with other non-dairy alternatives, rice milk is often fortified with calcium and vitamin D.
Minuses
For those who are watching the amount of carbohydrates in their diet, it should be noted that rice milk tends to have a higher carbohydrate content. In addition, depending on where the rice was grown, we can talk about the content of a certain amount of arsenic. AT recent times There have been many reports of the use of arsenic-contaminated groundwater for irrigation of crops in Southeast Asia. More research is needed to determine how much arsenic can be found in popular brands of rice milk and whether it poses a health risk.
OAT MILK
The method of preparation is similar to rice milk. Made from oatmeal or oats with the addition of water.
pros
Like many plant-based milks, oats are free of cholesterol and lactose, and are rich in vitamin E and folic acid.
Minuses
Like rice milk, it contains a lot of sugar and does not contain calcium and protein, unlike cow's milk. Not suitable for people who are allergic to gluten, and also has a characteristic flavor that may not be suitable for everyone.
What can replace cow's milk: dairy alternatives
In addition to non-dairy alternatives, it is worth looking at dairy options as well. Situations when cow's milk needs to be replaced with an analogue are different. Therefore, for some, the solution may be the consumption of real milk, but other mammals.
GOAT MILK
Goat's milk contains 15% more calcium and vitamin A, D, potassium, copper and manganese than cow's milk. Good source of phosphorus and riboflavin (vitamin B2). Goats are not fed growth hormones.
SHEEP MILK
Sheep's milk contains twice as many minerals (including calcium, phosphorus, zinc, and vitamin B) as cow's milk. Among other things, it is a rich source of iodine, which is beneficial for people with thyroid problems. Unfortunately, sheep's milk has twice as many calories as cow's milk. While it contains higher levels of milk fat, it actually has lower levels of saturated fat than other types of milk.
BUFFA MILK
Buffaloes are usually raised without high levels of hormones in the feed. Grass, clover and hay make up the bulk of the diet. The 7% fat content is similar to cow's milk and has an almost indistinguishable nutritional profile. However, buffalo milk has a lower amount of cholesterol and higher protein, calcium, iron and phosphorus content than cow's milk. The presence of high levels of immunoglobulins, lactoferrin, lysozyme, lactoperoxidase make buffalo milk a special dietary product that is beneficial to health.
Cow's milk without lactose
Lactose-free milk has all the positive characteristics of regular milk, but contains additional lactose-digesting enzymes. Therefore, this option can also be considered as an alternative for those whose only limitation is mild lactose intolerance.
Instead of totals
Plant milk is technically not milk at all. Based on plants, an alternative drink is produced. It contains no cholesterol and is low in saturated fat. But while drinks are made from nuts, seeds, and grains, they shouldn't be considered as healthy or natural as their sources.
Because it is the result of industrial processing, part of the process of which may be completely unhealthy manipulations and components. For example, plant-based drinks can be loaded with sugar. They are fortified with a less potent vitamin D than that found in animal milk, as this variant cannot be used in vegan drinks. Nut milk is deficient in vitamin B12 and very low in protein other than soy. If you have a need to replace cow's milk, then considering alternatives is important. But if there is no such need, then, as a rule, it is not worth it. These drinks are not the nutritional equivalent of cow's milk, much less a substitute for baby food.
When choosing drink options, consider not only the state of your body's health, but also how they fit with your fitness goals. If you don't consume cow's milk, make sure you find a good source of calcium in other foods in your diet, including green leafy vegetables, tofu, beans, and so on. Read the labels and fit the selected product into your diet organically.
In addition to the fact that some products may simply not be liked, with hormonal changes that inevitably occur during pregnancy, even the taste of previously beloved dishes can be unpleasant and sometimes disgust expectant mothers in pregnancy. Don't want to eat- of course, you should not force yourself to eat them, as this will provoke a stress reaction that can adversely affect the health of a pregnant woman. Even if these foods are considered healthy, you should not eat what you do not like. There is a better option - let's try to find a worthy replacement for unloved products!
What is product interchangeability?
Product Interchangeability- this is one of the approaches that will allow mom to replace an unloved product with another one that has a composition similar to it. To make it easier to understand the choice of an alternative, consider 6 main food groups: Starchy foods (potatoes, grain products: cereals or flour coarse grinding, cereals, muesli, pasta, barley, oats, buckwheat, corn, rice, millet, legumes). Low starch vegetables (tomatoes, cucumbers, pumpkins, zucchini, carrots, herbs, etc.). Fruit. Dairy. Products containing animal protein in large quantities (meat, fish, seafood, egg white, cottage cheese, etc.). Fats and fatty foods (nuts, avocados, oily fish). Being in the same group, these products contain similar amounts of calories, proteins, fats and carbohydrates, so they are easily interchangeable within the group.
Interchangeability of products: milk
The #1 least favorite food is milk. By the way, whole milk can become a forbidden product not only because the expectant mother does not like it, but also in case of intolerance - that is, when the pregnant woman's body lacks an enzyme that breaks down milk sugar (lactose). In this case, after drinking milk, a pregnant woman may experience diarrhea, increased gas formation, intestinal discomfort and nausea. Why does the expectant mother need milk? Milk is a source of: essential amino acids, including methionine, which prevents the accumulation of fat in the body; easily digestible calcium and phosphorus; vitamins A, B2, B1, D, E (there are more of them in milk in summer than in winter).
What to replace milk? The most correct alternative to milk are fermented milk products: kefir, fermented baked milk, cheese, cottage cheese, etc. Moreover, they have a number of advantages compared to milk: beneficial lactic acid microorganisms and bifidobacteria; more B vitamins (they are additionally produced by lactic acid flora); the presence in kefir of a natural antibiotic substance - nisin, which suppresses the putrefactive intestinal microflora; high concentration and optimal ratio of calcium and phosphorus in cottage cheese and cheese: 100 g of the product contains the daily requirement for calcium and 1/3 of the daily requirement for phosphorus, which favorably affects the construction of the bone tissue of the fetus.
Tips: Grated cheese is easier to digest than sliced. If you don’t really like cottage cheese in its natural form, try cooking various dishes with it. For example, regular or lazy dumplings, casseroles, succulents, pancakes, baked rolls with cottage cheese and fruits. It is better to buy fortified dairy products. For example, sour cream and kefir with lactulose (this is a nutrient medium for normal intestinal microflora), bifidobacteria, calcium.
Product Interchangeability: Liver
Least favorite food #2 is the liver. A common complication during pregnancy is iron deficiency anemia, in which the doctor may recommend including in the menu future mother liver. It contains a large amount of substances necessary for normal blood formation (iron, copper, zinc, chromium, etc.), vitamins (folic acid, A, B, C, B6, B12, etc.), amino acids (tryptophan, lysine, methionine ). But not everyone loves this specific product.
How to replace the liver? There is nothing wrong with disliking the liver; you can find a full-fledged replacement for this product. Moreover, it contains a lot of cholesterol: 200–300 mg versus 60–70 mg in ordinary meat. One of the most adequate offal for liver replacement is beef tongue. At the same time, in some ways it even surpasses the liver. So, for example, 100 g of the tongue contains 1.5 times more than the daily norm of the main hematopoietic vitamin B12, which is important for prevention. iron deficiency anemia pregnant. In addition, a sufficient amount of red meat in the menu of a pregnant woman (at least 200 g per day) will help compensate for the need for protein and trace elements (especially iron) and vitamins involved in hematopoiesis. Tips: It doesn't matter what kind of meat you will compensate for the lack of liver in the diet. Veal, beef, lean pork, skinless chicken and turkey, rabbit meat - they all have a similar chemical composition, and when they are used, the expectant mother's body receives the same beneficial nutrients as when using an unloved liver. If there is a tendency to allergies, then it is better to replace the liver with hypoallergenic meats (they include rabbit meat and horse meat).
Product interchangeability: fish
Least favorite #3 food is fish. As a rule, dislike for fish is associated with its specific smell. However, fish is a valuable product, it is rich in trace elements (iodine, selenium, zinc, iron, chromium, etc.), essential omega-3 fatty acids and vitamins A, D and group B, and some species sea fish their nutritional properties even exceed the value of beef.
What to replace fish? An adequate substitute for fish can be squid - a high-protein product that does not have a specific smell and taste (unlike other seafood), rich in vitamins B, D, E, and characterized by a favorable combination of iodine, copper, iron, manganese, phosphorus, selenium and zinc (It is recommended to consume up to 300 g per week). In addition, squid meat is rich in the essential amino acid methionine and is low in connective tissue, so it is quickly and well absorbed. But the omega-3 polyunsaturated fatty acids missing in the squid, which are necessary for the full development of the cells of the immune, nervous and cardiovascular system of the child and the fetal retina, can be obtained from linseed oil, avocados and nuts.
Tips: Try experimenting with certain types of fish that have almost no specific fishy smell: icefish, congrio, tilapia, catfish, halibut, etc. It is better to cook fish dishes in combination with vegetables and herbs, which will not only mask the fishy smell, but and enrich the dish with fiber, pectin and water-soluble vitamins. It is better to exclude salted, canned, dried, smoked fish in the diet of a pregnant woman due to the fact that it contains a lot of salts of uric acid, purines and sodium, which may not have a very good effect on the condition of the joints and contribute to an increase in blood pressure.
Interchangeability of products: porridge
Unloved product number 4 - cereals. Of course, not all cereals may be to your liking. However, the future mother’s body cannot do without cereals, and therefore you need to know which cereal dishes are interchangeable. Cereals are one of the main sources of B vitamins contained in the outer shell of the grains. Very useful are buckwheat oatmeal, barley porridge. Buckwheat is considered the most valuable, which, due to its composition (the presence of iron and B vitamins in it), contributes to normal hematopoiesis and maintaining the work of the nervous, endocrine, excretory systems of the body of the expectant mother and fetus.
What to replace porridge? As a replacement for unloved cereals, any cereal from the above is suitable, as well as muesli flakes (preferably with fruit), muesli bars, bran additives in salads, finely ground in a coffee grinder to the state of flour, cereals that can be added when baking pancakes, in sauces, when preparing the first dishes, etc. Tips: You can use decoctions of cereals (for example, as part of soups), which contain many useful substances, in particular, B vitamins and trace elements. Rice is better to buy not polished, but brown. Such grains retain the shell and, consequently, the vitamin composition. Least favorite food number 5 - vegetables and fruits. Fruits and vegetables (regardless of their type) are rich in essential water-soluble vitamins, trace elements, pectin and cellulose (dietary fiber). The beta-carotene contained in them is especially important for the body of a pregnant woman and the unborn child (necessary for the growth of cells and tissues of the baby, as well as for the formation of vision and immune system), vitamin C (important for the formation of teeth and bones of the child) and folic acid (necessary for the normal development of the neural tube of the fetus). Dietary fibers contained in vegetables and fruits contribute to the normalization of the intestines, prevent constipation and hemorrhoids, and help to remove toxins from the body of the expectant mother. A pregnant woman is recommended to eat at least 500 g of vegetables and fruits every day.
What to replace fruits and vegetables? It is clear that fruits and vegetables can only be replaced with ... fruits and vegetables, replacing unloved ones with favorite ones, as well as including dried fruits and juices with pulp in your menu. If a pregnant woman prefers certain vegetables and fruits, you should not forcefully eat fruits that she does not like - you can use your favorite ones by combining them with each other. The main thing is that vegetables, fruits and juices from them are daily present in the menu of the expectant mother. At the same time, you can successfully do without vegetables rich in coarse fibrous tissue, and painlessly exclude them from the diet (these are turnips, radishes, etc.), as they can provoke increased gas formation, intestinal colic and even diarrhea. The same can happen with the abuse of very sweet berries and fruits (these include overripe plums, apricots, grapes, etc.). In addition, such unloved leafy vegetables as spinach, sorrel, rhubarb can be safely abandoned, since their benefits are doubtful. The fact is that spinach vegetables are high in oxalic acid, which binds calcium, interfering with its absorption, and at the same time promotes the formation of insoluble oxalate stones in the kidneys, provoking urolithiasis.
Tips: It is best to buy local fresh vegetables and fruits, but frozen ones are also suitable. It is worth avoiding only fruits in sugar syrup. In order to disguise the taste of unloved fruits and vegetables, try adding them in a small amount in crushed form to cereals, pancakes, salads, soups, etc. If you do not like vegetables, but eat meat and fish, try making combined dishes. For example, vegetable stew with meat.
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The ancient science of health, Ayurveda, considers milk to be an elixir of mental and physical health. Dairy products, according to her statements, have a positive effect on the mind, psyche and well-being of a person. A highly nutritious and easily digestible product rich in proteins, fats, calcium, phosphorus, vitamins A, B, D. Lactose, or milk sugar, is involved in intracellular metabolism, the work of the heart, liver, kidneys, brain and nervous system. A pleasant creamy taste and a generous set of useful components, however, do not save milk from criticism. Experts argue about the advisability of human consumption of dairy products, and vegans, ovo-vegetarians refuse milk in the name of humane treatment of animals. The arguments of milk advocates seem very convincing if it were not for the experience of vegans and their supporters. They proved that life without livestock products is not a myth, but a reality. The main thing - balanced diet and providing the body with the necessary substances.
Vegetables and fruits
The main component of milk is calcium, which is responsible for the condition of bone tissue, transmission of nerve impulses, muscle tone and psycho-emotional state. Maintaining a valuable component at the right level will help regular consumption of fresh fruits and vegetables. White, Savoy and Chinese cabbage, spinach, broccoli, sesame seeds, watercress, parsley, dill and basil are especially rich in calcium. Dishes from such vegetables not only satisfy the daily need for calcium, but also ensure the normal functioning of the digestive tract due to fiber.
Vitamin D is needed for optimal absorption of the “bone element” and prevention of osteoporosis. A half-hour walk on a sunny day contributes to the natural production of a useful component, and exposure to fresh air strengthens the immune system, activates metabolism, awakens appetite and relieves fatigue. It is advisable to take sunbathing in the morning, and if there are gloomy clouds in the sky, then treat yourself to a salad with greens and vegetable oil, oatmeal or potato dishes. These foods also contain vitamin D in small amounts.
Of particular importance is the prevention of deficiency of the "sunny vitamin" should be given to pregnant women and nursing mothers. The process of bearing a child, the postpartum period is accompanied by significant losses of calcium. With a lack of vitamin D, osteoporosis can develop over time, problems with bones and joints can be observed.
Dried fruits
Dried fruits will adequately replace dairy products in terms of the richness of useful substances, and also in terms of their properties. 6-8 medium dried fruits will compete with 1 glass of milk in terms of calcium, potassium, iron, hunger satisfaction. Prunes, dried apricots, raisins and figs also prevent constipation, support the heart muscle and increase the body's endurance.
nuts
Almonds, hazelnuts, cashews, walnuts and pine nuts are sources of fats, complex proteins, carotene, vitamins, minerals (phosphorus, manganese, iodine, zinc, iron). Regular consumption of nuts has a positive effect on mental activity, stimulates the work of the heart, brain, strengthens the body's defenses. Due to the high calorie content, the daily portion of the delicacy is limited to a small handful, so as not to harm the slender silhouette.
Milk of vegetable origin
Cow's milk can easily be replaced with a plant-based product. It is made from various seeds, nuts, and even cereals (rice, oats). Vegetable milk is successfully used in cooking, and in terms of useful substances it is not inferior to animal milk. Sesame milk is rich in calcium, pumpkin milk is rich in iron and zinc, soy milk is rich in protein and amino acids. Coconut milk is famous for its pleasant tropical taste, content of vitamin C, group B, lauric acid. When cooking, rice, oat, almond milk is also often used. The technique of making milk from seeds, nuts can be easily mastered at home, or you can purchase a finished product in large stores. Be healthy!
Milk contains almost all the nutrients a person needs for life, and they are very well absorbed. Is a good source of easily digestible calcium, thanks to the correct proportion between it and phosphorus (1 to 1). Contained in milk squirrels are also easily digestible and have an almost model composition, contain all the essential amino acids.
Trace elements found in milk: magnesium (regulates the functioning of the nervous system), potassium (supports muscles), zinc (strengthens the immune system) and calcium. Milk is a good source of vitamin A (necessary for vision), vitamin D (promotes calcium absorption), B vitamins (involved in the production of hormones and enzymes), and vitamin E (protects against free radical damage).
Fermented dairy products will replace milk
pay attention to low fat dairy products, but not fat-free, because calcium from such products is less absorbed due to the lower content of vitamin D.
Choose natural yoghurts without artificial colors, preservatives, sugar. Remember that kefir contains slightly less calcium than yogurt. But, due to the content of live cultures of bacteria, it has a beneficial effect on gastrointestinal tract and improves the mechanisms of absorption of calcium and phosphorus.
Plant Based Milk Alternative
In addition to soy milk, other dairy drinks are available on the market, such as coconut milk(obtained from freshly squeezed coconut meat) corn milk(from corn syrup) rice milk(brown rice product), buckwheat milk(from buckwheat and soybeans).
They have the advantage that people who are allergic to cow's milk protein can drink them. Their disadvantage is that they contain little (coconut, buckwheat) or no calcium (corn, rice) at all.
Therefore, when replacing cow's milk, we should choose plant-based milk enriched with vitamins and minerals.
Try goat milk
Great alternative to cow's milk- goat's milk and cheese and fermented drinks made from it. This milk contains even more calcium, potassium, phosphorus and vitamins than cow's milk and is better absorbed.
Goat's milk is less likely to cause allergies than cow's, so some allergy sufferers may drink it instead of cow's. The disadvantage of goat milk products is the high price.
Cheese instead of milk
Among dairy products rich in calcium, one should pay attention to yellow cheeses, which contain 6-10 times more calcium than cottage cheese. This difference is a consequence of other technological processes used in the production of cheese.
However, due to their high calorie content and high content of saturated fatty acids, yellow cheeses are only allowed to be eaten from time to time. This is especially true for people who are overweight and have high cholesterol levels.
Soy instead of milk
Milk derived from soybeans contains a lot of calcium, lecithin, phosphorus, iron, magnesium, potassium, protein, vitamin E and B vitamins. It has no cholesterol, but a lot of calories.
It is best to choose an unflavoured milk drink fortified with calcium. Tofu, made from soy milk, is a good source of calcium and protein.
Soy milk and its products should be consumed in moderation. Soy, meat, and egg meals should not be eaten often, because they are real “protein bombs”. The toxicity value of ½ kg of soy flour corresponds to the value of 27 eggs or 1.25 kg of beef.
Milk and soy cheese can cause allergies, and prolonged use can cause thyroid problems.
Add sardines and vegetables to shopping list
Eat at least 2 times a week a can of sardines in oil or tomatoes along with the skeleton, because they have a lot of calcium. A lot of this element is also in dark green vegetables (spinach, cabbage, broccoli, parsley), legumes (soybeans, beans, peas), chocolate, nuts.
Unfortunately, calcium from plant products is absorbed only by 10-13%, while from dairy products by 30%. In addition, some foods (spinach, sorrel, rhubarb, beets, radish), in addition to calcium, contain oxalates, which bind calcium and prevent its absorption, for example, the body receives only 1% of calcium from spinach.