There are many types of dairy products that can be made from milk, such as cheese, yogurt, and butter. As it is known to be good for health, consumption of dairy products is increasing every year. Dairy products seem to have the same efficacy in that they are all made from milk, but in fact, each food has slightly different effects. You can consume it according to your taste, but for maximum benefit, it is better to consume the dairy product that is most suitable for you.
There are various dairy products that can be made from milkㅣSource: Clip Art Korea
1. milk
Milk is known as the perfect food. This is because it is rich in essential nutrients such as proteins, fats, carbohydrates, minerals, and vitamins. In particular, it contains a large amount of calcium and protein, which are essential for bone health, and is effective in maintaining bone density and preventing osteoporosis. The calcium content per 100mL of milk is about 100mg and the protein content is about 3g, which is very high. Milk also contains insulin-like growth factors that are closely involved in the growth and development of bones and muscles. For this reason, milk is recommended for the elderly or growing children with weak bones.
There’s just one problem with all this good milk, and that’s lactose. When we consume milk, we need lactase, an enzyme that breaks down lactose in our body, to break down and absorb lactose in the small intestine, and Asians often do not have this enzyme. This syndrome is called lactose intolerance. If you have lactose intolerance, you can consume lactose-degraded milk or consume nutrients from milk in the form of cheese or yogurt.
2. Cheese
Cheese is made by concentrating milk to about 1/10, and has higher nutritional content than the same amount of milk. In addition, 90% of lactose in milk is removed during the fermentation process of cheese, and the rest is decomposed during aging, so even people with lactose intolerance can eat it without worry.
Cheese is a high-protein food that is easier to digest and absorb than milk. This is because cheese proteins are broken down into amino acids during fermentation and maturation. The actual protein digestion and absorption rate is 90-98%, which is much higher than meat protein. It even has more essential amino acids than other protein foods. It is the best food for the elderly who have a weak digestive system or find it difficult to consume animal protein.
There are a few things to keep in mind when eating cheese. It’s the sodium content. Cheese is often high in sodium because it is salted during aging to enhance flavor and texture. Be careful to consume the right amount.
3. Yogurt
Yogurt is also a dairy product made from fermented milk that can be eaten by people with lactose intolerance. This is because lactic acid bacteria use lactose as an energy source during the fermentation of yogurt, and most of it disappears.
The lactobacillus in yogurt promotes intestinal health and helps the growth of beneficial bacteria in the intestine to regulate the balance of intestinal microbes. It is a dairy product recommended for the elderly or people with poor digestive function.
A recent study found that liquid yogurt is the food that contributes the most to vitamin D intake in Koreans. According to the Hanuk Food Communication Forum (KOFRUM), Dr. Gye-ho Lee’s team at the Korea Analysis Technology Research Institute analyzed the vitamin D content of 148 commercially available foods in Korea. As a result, it was revealed that liquid yogurt (31.3%) was the food that contributed the most to vitamin D intake in Koreans.
Vitamin D, which is abundant in yogurt, plays a role in helping the absorption of serum calcium in the intestines. This is why it emphasizes the consumption of yogurt, which is recommended for postmenopausal women at high risk of osteoporosis.
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