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Durante los últimos años, la leche de vaca se ha convertido en uno de los alimentos
más controvertidos en materia de salud. Aunque se considera uno de los alimentos
más nutritivos y completos, también se asegura que es dañina para la salud, debido a
su composición particular. En el momento actual ha descendido el consumo de leche
de vaca y sus derivados, e incluso algunas personas han dejado de consumirla,
sustituyendo estos productos por las mal denominadas ‘leches vegetales’ de
almendras, soya.
Por este motivo, la Fundación Iberoamericana de Nutrición (FINUT) y la Fundación
Española de la Nutrición (FEN) elaboraron un informe que la Federación Española de
Sociedades de Nutrición, Alimentación y Dietética (FESNAD) apoyó científicamente.
Las ‘leches vegetales’ son buenos sustitutos de la leche de vaca. Las bebidas
vegetales no tienen las mismas propiedades que las leches de origen animal. Los
lácteos contienen proteínas de un elevado valor biológico, muchas más vitaminas,
calcio y otros micronutrientes, además de una mejor biodisponibilidad (son fácilmente
asimilables por el organismo).
La leche sube el colesterol. Aunque la leche entera y los productos lácteos con
elevado contenido graso podrían aumentar los niveles de colesterol total, su consumo
tiene un efecto muy pequeño sobre el aumento del colesterol malo. De hecho, se ha
demostrado que el riesgo de contraer una enfermedad cardiovascular es menor en
individuos que consumen leche, debido al aumento del colesterol bueno favorecido por
el tipo de ácidos grasos de la leche, y por la presencia de derivados de sus proteínas,
que tienen incluso un efecto hipotensor.
La leche es la principal y mejor fuente dietética de calcio, tanto por los altos niveles de
este mineral en su composición, como por su elevada biodisponibilidad, que facilita la
absorción de este micronutriente.
4 MYTHS ABOUT COW MILK
In recent years, cow's milk has become one of the most controversial foods in health.
Although it is considered one of the most nutritious and complete foods, it also ensures
that it is harmful to health, due to its particular composition. At the present time, the
consumption of cow's milk and its derivatives has decreased, and even some people
have stopped consuming it, replacing these products with the so-called 'vegetable
milks' of almonds, soy.
For this reason, the Ibero-American Nutrition Foundation (FINUT) and the Spanish
Nutrition Foundation (FEN) prepared a report that the Spanish Federation of Nutrition,
Food and Dietary Societies (FESNAD) scientifically supported
Milk should be consumed only in childhood because the human being is not
made to drink it. The evolution of the human being has allowed him to drink milk
beyond childhood. In the beginning, milk was synonymous with poison, since the
human being needed the enzyme lactase to tolerate and digest lactose, the sugar in
milk. In the Neolithic, about 11,000 years ago, the domestication of animals began and
with it the obtaining of milk and the production of dairy products in northern Europe and
the Middle East. Little by little the human being began to produce this enzyme and was
able to digest the milk and with it take advantage of a food very rich in nutrients.
Lactose free milk is better. Lactose intolerance is a metabolism disorder of the body
that prevents digesting this sugar. There is no need to drink lactose-free milk if we do
not suffer from intolerance, since there are no studies that confirm that this product is
better for digestion, as we are led to believe. It is even being investigated if lactose
intolerance could be created by stopping consuming milk and dairy products.
‘Vegetable milks’ are good substitutes for cow's milk. Vegetable drinks don´t have
the same properties as milks of animal origin. Dairy products contain proteins of high
biological value, many more vitamins, calcium and other micronutrients, as well as a
better bioavailability (they are easily assimilated by the body).
Milk raises cholesterol. Although whole milk and high-fat dairy products may increase
total cholesterol levels, their consumption has a very small effect on the increase in bad
cholesterol. In fact, it has been shown that the risk of contracting cardiovascular
disease is lower in individuals who consume milk, due to the increase in good
cholesterol favored by the type of fatty acids in milk, and by the presence of derivatives
of their proteins, which They even have a hypotensive effect.
Milk is the main and best dietary source of calcium, both for the high levels of this
mineral in its composition, and for its high bioavailability, which facilitates the
absorption of this micronutrient