Organic Milk and a Range of Advantages

There are many types of milk sold in the market, one of which is organic milk. Several studies have proven that the levels of several types of nutrients in organic milk higher than regular milk. To find out more about organic milk and its benefits, see the following description.

Organic milk is milk that is free of harmful substances. Organic milk-producing cows are treated in factory farms that put environmental sustainability and animal welfare. Milk that has organic certification have fulfilled specific requirements made by the National Standardization Agency of the US.

With a light, refreshing, and delicious organic milk may be an option in meeting daily nutritional intake due to various advantages.

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The Importance Of Drinking Milk Organic

Not a few people are still asking why many nutritionists recommend to regularly drink milk. Here is why:

1. Milk is rich in nutrients

To stay healthy, daily nutritional needs must be met. To complement the intake of nutrients from food, you are consuming the recommended milk because milk is an excellent source of nutrients. Starting from calories as a source of energy, calcium and vitamin D which is good for bone, selenium that can boost the immune system, to the nutrients that are believed to be able to prevent the growth of cancer cells, contained in a white drink This favors.

2. Milk good for bone health

Milk is a drink that contains a lot of calcium. As has been said before, these nutrients are very instrumental in maintaining healthy bone strength at once. A shortage of calcium intake increases the risk of someone experiencing osteoporosis.

3. Milk contains high-quality protein

Of the many foods and beverages that contain protein, the protein in milk quality is one of the best. This nutrient plays an important role in the growth and repair of tissues, muscle function, as well as the durability of the body. In a cup of milk, there are at least 8 grams of protein.

4. Milk is a great source of carbohydrates

According to data of the Ministry of health, adults need to get as much carbohydrate intake is 350-390 grams per day. A shortage of carbohydrates will make the body lack energy.

Milk can be the right choice to complement the intake of carbohydrates from the diet. In one cup of milk (250 ml), you can get about 12 grams of carbohydrates.

5. Milk can maintain heart function

Milk is also a source of potassium. These beneficial nutrients to keep the organs, including the heart, to function normally. Potassium Deficiency not only increases the risk of heart disease, but also high blood pressure, stroke, and cancer. Some studies have even found that a deficiency of potassium can cause infertility.

Advantages Of Organic Milk

According to some research, most nutrients in organic milk has higher levels than regular milk. Some of these are:

Omega-3

Fatty acid omega-3 is instrumental to maintain the health of various body organs, including the eyes, heart, and brain. Also, a study showed that intake of omega-3 is a pretty could also lower the risk of the occurrence of mental disorders, such as anxiety disorders and depression.

Iron

Cukupnya intake of iron will make the body not easily tired. Also, these nutrients can strengthen muscles and increase the durability of the body in warding off infection. A study even proved that iron can improve concentration. Iron deficiency will make you hard to focus as well as experiencing anemia.

Vitamin E

Vitamin E plays a role in maintaining the health of the eyes and skin, as well as boost the immune system. These nutrients also have antioxidant properties.

In addition to having some nutrients with higher levels, organic milk is also believed more hygienic and quality. Compared to regular milk, the organic milk production process more rigorous. There are specific requirements that must be met to obtain organic certification, ranging from food to the cows that should be spared from pesticides to the cleanliness of the place of production.

Despite their advantages, in people with certain conditions, potentially causing milk allergy or lactose intolerance. To find out the type of milk and the recommended consumption rate according to your health condition, consult with a doctor of nutrition.

Top List of Healthy Diet Menus for Breakfast, Lunch and Dinner

The healthy diet menu is a list of nutritious food that is balanced with the adjusted levels by the body's needs every day. This menu is not only devoted to the circle who want to deal with the Agency only, but to all people who want to live a healthy life.

To get the maximum benefit, Your healthy diet menu should contain a variety of essential nutrients that the body is very necessary. Essential nutrients are nutrients that cannot be manufactured by the body, so it must be filled with consuming foods that contain these nutrients.

Essential nutrients that must be present in a healthy diet menu is divided into two categories, namely the principal macronutrients and micronutrients. A macronutrient is the necessary body nutrients in large quantities to provide energy for the body. A macronutrient is composed of carbohydrates, proteins, and fats. Whereas micronutrients are nutrients that support the body's performance, and enough is consumed in small quantities only. That includes the micronutrients are vitamins and minerals.

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The importance of Nutrients that must be present in a Healthy Diet Menu

Each day, the body needs to be given the intake consists of carbohydrates, proteins, fats, various vitamins, and minerals, as well as white water to support its performance.

Why the substance is so important to the body? This explanation:

• Carbohydrates

The body's main source of energy comes from carbohydrates. The brain can also work if it gets maximum intake is sufficient. Examples of good carbs, namely food made from whole-grains, vegetables, fruits, and nuts. Carbohydrates should you limit the consumed include white rice, bottled fruit drinks, carbonated drinks, potato chips, candy, and sweet pastries.

• Protein

This substance is a source of energy for the body. Protein intake is sufficient, it is very important for the growth of body tissue, helps maintain the health of the body, as well as help the body heal itself. Protein found in eggs, fish, meat, soy, poultry, cheese, and nuts.
Fat
You may shy away if any foods contain fat. However, fatty foods are not always to be avoided. The body also needs fat intake to maintain the structure of cells and helping the body tissue to function properly, maintain the immune system and helps the body to absorb vitamins.

However, you must know the restrictions on consuming fatty foods so as not to cause weight gain and does not increase the risk of developing heart disease and other health problems. Select good fatty foods, such as fish, poultry fat, vegetable oil (olive oil). Limit fatty foods like pizza, burgers, sausages, and fast food, due to the high saturated fat.

• Vitamins and minerals

Both of these substances may help the body's organs in carrying out their functions. Vitamins are required by the body are vitamins A, B, C, D, E, and K, while the minerals your body needs, such as calcium, iron, potassium, zinc, and selenium.

• Water

The liquid indeed had no nutrition but can hydrate the water body. About half of the composition of your body consists of water. Aside from drinking water, you can get liquid from food such as fruit and vegetables.

All the above content can you get when running a healthy diet menu.

Don't Forget To Meet The Needs Of Your Daily Calories

In addition to paying attention to its nutrition value, the value must be in the food healthy diet menu should also be adjusted to your daily calorie needs. Each individual has different calorie needs. However, the average adult requires 2000 calories daily. Consult on the dietitian so that you can know the number of calories that are by the condition of the body, including age, gender, physical activity, metabolism, height, and weight, as well as certain health conditions.

Eating based on the needs the calories is essential, especially for you who want to lose or maintain weight. Calories can make your body energized. However, taking in calories exceeds the needs of the body can make it accumulates in the body and is stored as fat.

Sample Menu Diet Sehat 2000 Calories

The following menu of healthy diet 2000 calorie diet you can apply for breakfast, lunch, and dinner. Although called a healthy diet menu, your tongue can still be spoilt for choice by the variety of food.

• Breakfast

You can fill your stomach with eating a bowl of cereal with a sprinkling of raisins and fat-free milk. After that, small banana fruit and one sheet of bread from whole-grains (whole grain) and brand of margarine and jam you can eat.

Other healthy breakfast options i.e. oatmeal raisin are blended and cooked with margarine. To drink, you can chug orange juice (250 ml) milk without fat (120 ml).

• Lunch

You can make sandwiches consisting of bread from whole-grains, chicken, lettuce, sautéed mushrooms, sauce, and mustard. Finish your lunch with boiled potatoes 200 grams.

• Dinner

Capacity tofu with vegetables and peppers, a bowl of red rice and a cup of iced tea lemon around 250 ml.

Other dinner variations you can try IE 140 grams of grilled salmon is sprinkled celery, onion, and bread crumbs. Serve with rice, 125 grams of steamed broccoli, and almonds. Round off dinner with lean milk (250 ml).

• Snacks

Sample snacks that you can consume each day consist of 250 grams of low-fat yogurt mixed fruits.

There maybe it's time you get bored with healthy foods and like to consume foods with high levels of fat and calories, like fast food. You can be consumed on certain days, such as every Sunday. However, the next day, you should eat foods that are low in calories to avoid a buildup of calories in the body. Implement healthy diet menus would be more helpful if you regularly exercise, at least 30 minutes per day, to maintain body fitness.

These 2 Diet Methods are criticized by Nutrition Experts

These 2 Diet Methods are criticized by Nutrition Experts - Nutrition and health expert Dr. Tan Shot Yen criticized several dietary methods, especially ketogenic and food combining that were considered unhealthy on the medical side.

"For example, the ketogenic diet that relies on fat and protein as a source of carbohydrates or energy in the body, the body is finally forced to take fat because it is considered an emergency," he was quoted from Antara on Sunday (05/05/2019).

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Dr. Tan gave a parable of the ketogenic diet such as a motorcycle that had been able to walk because of its fuel from gasoline, suddenly the fuel was replaced with oil.

When proteins and fats that are processed by the body become energy sources, he continued, it is not a normal reaction but rather the body translates the individual to experience starvation for a long time so that eventually it takes fat. 

According to him, if you consume too much fat, the fat will settle in blood vessels and liver cells. Also, he criticized the food combining diet because the body needs a balanced intake.

"So if there are those who say they only eat fruit, the digestive system has been perfectly designed by God so that any type of food that comes in already has an enzyme that helps digest it," he said. 

The keto diet is a diet that limits carbohydrate consumption strictly to create a condition of the body falling in a state of ketosis. 

Under normal circumstances, ketosis occurs when a person does not consume carbohydrates or consume very little carbohydrates so that the body begins to break down fat as a source of energy to make the breakdown of fat called ketones accumulate in the body. 

Meanwhile, food combining is a way of regulating food that aims to achieve the body's homeostatic conditions, and one sign is that the body's pH tends to be slightly neutral towards alkaline and by combining food with the easiest hemostatic conditions available.