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Dancesport for Asiad FIELD DAY FOR DANCE: The dancing duo of Priti Gupta and Shannon Benjamin has contributed a lot to the promotion of Indian dancesport Reeling under its own weight WHY WEIGHT AND WATCH: The malaise of doping afflicting Indian weightlifters should have been nipped in the bud Fitness
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Fitness
mantra Nothing is perfect." The statement is true for food as well. There is no food item which has all the nutritional supplements. Still, milk is something which, if not perfect, at least comes next to perfection in the food world. The nutritional facts on milk prove that milk has most of the nutrients that your body needs to carry out its daily functions. You will find carbohydrates, proteins, fats, vitamins and minerals in milk. This group covers liquid milk, milk powder, fermented milk products like curd, buttermilk etc. Milk should find a place in any balanced diet, particularly a vegetarian one, to provide some good-quality protein, sufficient calcium and riboflavin which are difficult to obtain in adequate quantities solely from plant foods. The amount of nutrition per glass (250 ml) is: Carbohydrates: Approximately 13 gm of carbohydrates. Carbohydrates found in milk are in a di-saccharide (made of two sugar units) form called lactose. It is also sometimes referred to as milk sugar. One molecule of lactose is made of one molecule of glucose and fructose each. Fats: Between cow and buffalo milk, the latter has a high content of fat. The fat content in 250 ml of cow’s milk is approximately 10.3 g, whereas of buffalo milk it is 16 g. But if we boil the milk, store it in the fridge for cooling and consume it after removing the layer of cream; approximately 80-90 per cent of the fat is removed. Vitamins: Milk is a very rich source of vitamins. A glass of 250 ml milk meets approximately 44 per cent of your body's daily requirement of vitamins. The amount of Vitamin A is 450 IU, Vitamin D is 127 IU, Vitamin K is 0.2 mcg, riboflavin is 0.5 mg, niacin is 0.3 mg, folate is 12.2 mcg, Vitamin B6 is 0.1 mg, Vitamin B12 is 1.1 mcg, pantothenic acid is 0.9 mg and that of chlorine is 43.2 mg. Milk lacks Vitamins C, E and B1. Minerals: A glass of milk (250 ml) has approximately 300 mg of calcium, 6.3 mcg of fluoride, 0.4 mg of iron, 8.1 mcg of selenium, 26.8 mg of magnesium, 1.0 mg of zinc, 232 mg of phosphorus, 107 mg of sodium and 290 mg of potassium. Copper is absent in milk. You will get all these minerals by drinking a single glass of milk. Fermented milk products represent a rich source of nutrients. These include curd/yogurt, buttermilk and fermented milk drinks available in the market. The fermentation process improves lactose digestion through the breaking down of lactose into glucose and galactose by bacterial enzymes .The transformation of lactose into lactic acid is the most significant phenomenon during the fermentative process which makes it more digestable. At present, the development of new infant formulas able to interact and modulate the intestinal flora is believed to be an important new approach to positively influencing the incidence of gastro-intestinal, respiratory, and allergic diseases in early childhood. These kinds of formulas may consist of either fermented milk formulas or formulas containing probiotics and prebiotics.
A glass of 250 ml milk and 200 gm of curd is good enough for an adult. Postmenopausal women and young females who are vegetarian can add a glass of skimmed milk or a cup of curd more in their diet to prevent osteoporosis as their requirement of calcium is more in these stages. Skimmed milk has no fat but the same level of protein and sugar. So, kids and teenagers can have full cream milk if they are not overweight and are physically active, adults can go in for skimmed milk to have all its goodness except fat. Having milk as such is so much fun and healthy as it has natural sugars and nothing nearly is required to be added in milk if once you develop a taste for plain cold milk! (Sorry bournvitas and boosts!). People who don’t like drinking milk can ‘eat’ it in form of paneer (1 glass milk is equivalent to 50 gm paneer), kheer, custard etc (1cup custard= 200 ml milk) Kids hating the idea of milk and milk products can be tricked to have it by adding milk powder (without sugar) in their rotis or soups! 1 glass of milk equals to approximately 25-30 gm of milk powder. They can also savour it in the form of kulfis or icecreams (1 medium sized kulfi=250 ml milk) which can be made by using skimmed milk powder instead of cream. Having milk in fermented form (curd, lassi of fermented milk drinks) is the best thing for people who cannot tolerate lactose and get upset stomach or gas formation by drinking milk. In addition, it will also boost their immunity level. Research has already given more credit to fermented milk consumption. So, now you can understand the reason why mothers run behind their kids with a glass full of milk or maybe now, they’ll run with a glassful of lassi or a cupful of curd! — The writer is a dietician at
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