Kua mi jeg takker deg

I forrige innlegg snakket jeg om 5 om dagen. Vi har også begrepet «3 om dagen». Alle bør spise tre porsjoner melk eller meieriprodukter hver dag. Én porsjon utgjøres av ett glass melk, en liten yoghurt eller to osteskiver.

(pxhere.com)

Melk er vår viktigste kilde til kalsium. Kalsium er en av de viktigste byggesteinene i skjelettet. Du klarer deg fint uten å spise kalsium i en uke, eller en måned, eller noen år. Men mange av cellene dine trenger kalsium til sin daglige drift. Løsningen kroppen har på dette, er at den henter kalsium fra skjelettet. Og hva skjer da? Jo, du risikerer å bli beinskjør om 20 år. Det vil si at du har lettere for å få beinbrudd. Hørt om eldre som brekker lårhalsen? Det er ofte en konsekvens av beinskjørhet, og kan ødelegge livskvaliteten over kortere eller lengre perioder.

Norge ligger på beinbruddstoppen i verden. Det kan være flere grunner til dette, lavt inntak av kalsium kan være en av dem. Vintervær og lite vitamin D, som følge av lavt inntak og lite sol, er andre årsaker som er lansert. Uten vitamin D klarer ikke tarmen vår å ta opp kalsium, slik at man kan drikke så mye melk man vil, men kalsiumet når aldri skjelettet. Det er derfor viktig at man kombinerer inntaket av melk med vitamin D. Det finner du i tran, trankapsler, fet fisk og melk tilsatt vitamin D. Til sammen bør man spise 10 mikrogram vitamin D per dag.

(kk.no)

Hvilke meieriprodukter er det lurt å velge? Det anbefales hovedsakelig magre varianter av meieriprodukter. Meieriproduktene inneholder det mettede/usunne fettet, men dette kan reduseres betraktelig ved å gjøre gode valg. Seterrømme, kremfløte og creme fraiche inneholder ca. 12 små smørpakker per 3 dl, mens lettrømme, matfløte og lett creme fraiche inneholder ca. 6 små smørpakker per 3 dl. Vil du gå enda magrere til verks, vil kesam og matyoghurt være gode alternativer. Til drikke anbefales lettmelk, ekstra lettmelk eller skummet melk. Husk at melk er energirikt, så ett glass per måltid er passe mengde.

Bildet er hentet fra melk.no, som for øvrig er en veldig god nettside for både melk og ernæring 🙂

En del av befolkningen har problemer med laktose. Noen genetisk betinget, noen av andre grunner. Da kan det være betryggende å vite at laktosefri og laktoseredusert melk, og andre meieriprodukter, inneholder akkurat det samme som originalproduktene, bare at jobben med å fordøye laktose er gjort på forhånd. Vanlig gulost er i praksis laktosefri.

Den norske melka er blant verdens beste – nyt denne for både kropp og sjel! En fin uke ønskes dere alle videre! Hilsen Eli Anne.

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