The standard glass of a snow-white drink can easily be replaced... with an equally snow-white or slightly (or maybe not slightly) chocolate glass of “milk” made from soy or other grains or nuts, as well as dairy drinks with the addition of fruit juices and various healthy plant extracts .
Appetizing, filling... This is what we expect from a milkshake. It will be like that - in appearance, in taste... But the practically fat-free drink will turn out to be not a gift from a cow, but the result of processing, say, almonds. "Non-dairy" milk drinks made from soy, nuts or rice are widely sold in developed countries. The rapidly growing sales of such products indicate that these are the tastes of wellness-loving consumers.
The nutritional value of plant-based “milk” is not inferior to regular milk, but it does not contain harmful cholesterol, much more healthy monounsaturated fats and less harmful saturated fats..
Soy milk- the most popular, but it is also the fattest among milk replacers (similar to 2% cow's milk). It is made from soaked, ground and boiled soybeans, followed by removal of excess liquid. The drink is a rich protein extract. Soy milk contains plant estrogens - isoflavones, which reduce the content of "bad" cholesterol in the blood and, consequently, the risk of cardiovascular diseases.
The taste and consistency of soy milk produced from different varieties of soybeans is very different. Sometimes the drink tastes sandy, chalky, or pea-like, and sometimes is almost indistinguishable from cream. It is better if soy milk is made from organic soy, since soy grown using standard industrial technologies is full of pesticides.
Nut milk– made from a wide variety of nuts. Most often these are almonds (almond milk has been popular in Europe since the Middle Ages during strict fasts), processed and mixed with water and not big amount sweetener. This drink is much lower in fat and calories than soy milk, and is often fortified with calcium and vitamins.
Cereal milk– is also often a calcium and vitamin-fortified drink. It comes in two varieties - regular and low-fat.
Some people use plant-based milk drinks only to add to coffee or muesli. However, there is an easy way to expand their use. Start experimenting with cocktails:
But you don’t have to limit yourself to this. Simply replace cow's milk with plant-based milk in any recipe. Gradually you will understand in which cases such substitutions are to your liking and in which cases you are not.
Not everyone wants to completely give up dairy products. On the other hand, wellness enthusiasts want to protect their bodies from excess saturated fatty acids and other undesirable substances found in regular milk (not to mention those whose bodies do not digest whole milk well). The solution is special drinks prepared on the basis fermented milk products. They are enriched with the most useful additives:
When milk is fermented, small, easily digestible flakes are formed, the protein undergoes partial breakdown and acquires a finely dispersed structure.
KMP have a pleasant, refreshing sour taste.
Lactic acid promotes the activity of lactic acid bacteria and creates conditions for the manifestation of the action of antibiotic substances.
Lactic acid bacteria ( Bacillus acidophilus, lactic acid streptococcus) easily take root in the intestines, suppress the activity of putrefactive microorganisms in the intestines, since they are capable of producing antibiotic substances that have bacteriostatic and bactericidal properties. Therefore, they normalize the intestinal microflora.
Acidophilus milk prescribed for the treatment of dyspepsia in children, colitis in adults, and dysentery.
Co-cultivation of acidophilus bacillus and yeast leads to increased antibiotic properties of acidophilus bacillus.
Acidophilus-yeast products - kefir, kumis (fermented milk products of mixed fermentation) are used in the treatment of tuberculosis and intestinal diseases).
Fermented milk products include: acidophilus, acidophilus milk, yogurt.
Kumis (a product of processing mare's milk using lactic acid and milk yeast) has a general strengthening effect, improves digestion, and increases metabolism. Used in the treatment of pulmonary tuberculosis, bronchitis, chronic enterocolitis, anacid gastritis.
Cottage cheese has high biological value. This is a natural milk concentrate of protein and Ca, proteins contain all the essential amino acids. Eating 200-300 g of cottage cheese per day provides the need for protein and amino acids.
These include cereals, flour, bread and pasta. It is one of the staple foods of the population of many countries.
Cereals are the main supplier of carbohydrates. The largest amount of carbohydrates is found in rice, semolina and barley.
The carbohydrates of cereals, as well as vegetables and fruits, are protected by fiber; it protects starch from attack by enzymes, so starch is digested slowly, absorbed slowly and slowly turns into fat.
These products are used to feed elderly people and people with mental work. Cereals with low fiber content do not irritate the digestive glands - such cereals include rice And semolina .
Buckwheat cereal is rich in vitamins. It contains 5 times more vitamin B than semolina, 2 times more than pearl barley, vitamin B2 is 2.5 times higher than all cereals, a lot of nicotinamide, Mg and Fe. There is especially a lot of iron in oat croup.
Bread. Staple food. Bread covers 40% of the daily calorie intake, up to 35% of the protein requirement, 30% of the need for phosphorus, iron, B vitamins, PP, and up to 20% of calcium. Bread contains a small amount of lysine, tryptophan, methionine, i.e. the most important amino acids.
From a biological point of view, bread made from wholemeal flour is the most valuable, but bread made from premium flour is more digestible.
Grain products combine a large group of dietary components obtained as a result of technological processing of cereal plants: wheat, rye, oats, buckwheat, rice, corn, barley, millet, sorghum. Historically, grain products have always formed the basis of nutrition for the majority of the world's population, with the exception of residents of the Far North.
The grain of most food crops consists of three parts: endosperm (85% of the total mass), germ (1.5% of the total mass) and shell (13.5% of the total mass). The endosperm consists of starch and protein. Protein is also found in the embryo. Fat, dietary fiber, and the bulk of vitamins and minerals are concentrated in the shells and germ.
The nutrient composition of grain crops is on average characterized by the presence of 10...12% protein, 2...4% fat, 60...70% carbohydrates. Grain products are the main sources of complex carbohydrates (starch) in human nutrition, providing 70...90% of the intake of this macronutrient from food. Grain protein (especially endosperm) is deficient in lysine and threonine and has low biological value. At the same time, however, as part of a mixed diet, grains provide about 40% of protein requirements.
A small amount of fat located in the germ and shells has high nutritional value, since it contains essential PUFAs (linoleic and linolenic), phospholipids, and tocopherols. The germinal part of the grain also contains phytoestrogens and phytosterols, which have known biological activity.
Traditional grain processing products flour and cereals are sources of vegetable protein, carbohydrates (poly-
saccharides), vitamins B1, B6, PP, folic acid, magnesium,
In the process of producing flour and cereals from grain in various
degrees, the shells and the germ part - the so-called bran - are removed. The more bran removed from flour, the higher its grade. In the highest and 1st grade flour, there is many times less bran than in the 2nd grade flour and wallpaper. Thus, the technology for the production of flour and cereals causes significant losses of dietary fiber, vitamins (groups B and E), and minerals. To compensate for technological losses of these nutrients, methods for enriching flour and cereals with vitamins (B, B 2, PP) and minerals (iron) have been developed and used.
Cereals. The production of cereals from grain involves the removal of the outer shells, the germ (husking, grinding) and grinding (crushing). Currently, to increase the degree of readiness of cereals for consumption (only minimal culinary influence is required), additional cereal processing technologies (hyperbaric, temperature) are used. When producing cereal from grain, the yield of the finished product is 50... 75%, depending on the degree of processing and purification. IN in this case The same patterns are observed as in the production of flour: the deeper the degree of processing, the less micronutrients and dietary fiber remains in the final product.
The most common cereals in the diet of the population can be used either daily in small quantities (for example, 4...5 tablespoons of ready-made “Hercules”), or two to three times a week in the form of a portion of porridge or a cereal side dish. The most common cereals include the following:
Semolina, "Artek" - wheat;
Oatmeal, “Hercules”, oatmeal - oats;
Rice - rice;
Yadritsa, prodel - buckwheat;
Millet - millet;
Pearl barley, barley - barley;
Corn - corn.
The highest nutritional value is observed in buckwheat and oatmeal. Semolina and rice have the least burden on the gastrointestinal tract during digestion.
Cereals are classified as shelf-stable products due to the fact that their moisture content should not exceed 15%. In cereals, as in grain, the presence of various impurities (metal impurities, weed seeds, insects) is strictly regulated.
Currently, high-tech grain processing products - flakes, used as ready-made components of the diet as part of food preparations - have become widespread.
Personal dishes: cereal with milk, muesli (a mixture of cereal with nuts, seeds, dried fruits, etc.). The advantage of grain flakes is the technological simplicity of their enrichment with vitamins and minerals, high taste and speed of preparation at home.
Cereal flour is the basis for the formulation of such widespread products as baked goods and pasta.
Bread. Bread is one of the main daily foods of the diet, has high nutritional value and provides the body with complex carbohydrates (starch and dietary fiber), proteins, vitamins (B1, B2, B6, PP, fOL-acin, E), magnesium, iron. With energy consumption of 2,800 kcal, it is necessary to include in the diet daily bread of various types in the amount of 360 g (nine standard pieces).
Bread production is associated with various technologies determined by historical and national characteristics. It is based on the processes of dough preparation and baking. Modern methods of preparing dough include both traditional (yeast) fermentation processes and the use of various food additives (leaking agents, enzyme preparations, etc.). The main transformations during dough ripening and bread baking occur in protein colloids (gluten) and carbohydrate compositions of flour: at the first stage due to their fermentation and swelling as a result of moisture absorption, and at the final stage as a result of starch gelatinization and protein coagulation.
The quality of bread directly depends on the characteristics of flour and other components of the recipe, compliance with technological regulations and storage conditions. An increase in humidity, an increase in acidity and a decrease in porosity worsen not only the organoleptic characteristics of bread, but also its digestibility and the degree of absorption of nutrients.
Staling of bread is associated with the loss of the starch colloid's ability to retain water, which under these conditions turns into gluten. When the temperature increases (in a hot oven or stove), the water passes back into the starch colloid, thus making the staling process reversible.
Bread, as a rule, does not serve as a medium for the development and reproduction of microorganisms that can cause food poisoning. At the same time, there are several forms of microbiological spoilage of bread, which are grounds for excluding its use in food: molding, potato disease, damage by pigment-forming bacteria.
The molding of bread is associated with the development of fungi of the genus Penicillum glaucum, Aspergillus glaucum, and Mucor mucedo in the crumb. Development
mold fungi occurs with increased humidity of bread and is accompanied not only by deterioration appearance product
but also the appearance of an unpleasant odor and the accumulation of toxic compounds.
Potato (sticky) disease occurs as a result of the development in the crumb of spore-bearing saprophytic bacteria of the genus Mesentericus, which are widespread in the environment. Potato disease affects only wheat bread, characterized by high humidity and low acidity, if it is improperly stored (high temperature, poor ventilation) in the summer. The crumb of affected bread is a sticky, viscous, dirty-brown mass with the smell of rotting fruit.
If the storage regulations for wheat bread are violated (high humidity and temperature), pigment-forming microorganisms B. prodigiosus (miracle stick) can intensively multiply on the surface of the product, forming bright red mucous spots.
Prevention of damage to bread by spoilage microorganisms consists of strict adherence to technological production regulations and sanitary conditions for storing bread.
Pasta. TO This includes a wide range of products made from the highest quality wheat flour, sometimes with the addition of eggs and milk: vermicelli, spaghetti, horns, noodles, etc. Pasta is characterized by high nutritional value and calorie content. They can be stored for a long time and are quickly brought to culinary readiness. Pasta is the basis of numerous combination dishes, such as pastas. However, the advisability of their daily use in nutrition depends on the level of energy consumption: with a sedentary lifestyle, it is recommended to include no more than one or two pasta dishes per week in the diet.
Sweet confectionery products. TO This type of product includes products with butter, sugar, and eggs added to the dough. Butter bakery products can be divided into two groups: flour confectionery (cookies, gingerbread, sweet buns, etc.) and cream confectionery (cakes, pastries). The main difference between the nutritional value of confectionery products and this indicator for bread is that the calorie content of the latter is determined by starch, while in butter and cream products it is determined by sugar and fat. Because of this, the consumption of rich confectionery products should be limited as much as possible, especially in people with low energy consumption. The degree of such limitation is fully consistent with the Formula: “The less, the better.”
When choosing a food product made from grains, preference should be given to products made from whole grains.
On, flour with maximum preservation of bran (2nd grade and wallpaper), as well as enriched products. Cereal products containing more than 50% of whole grain components are considered to be so-called healthy food products and are recommended for inclusion in the diet in the amount of one to three servings daily.
To increase the nutritional (primarily biological) value of grain-based products, combinations of cereals, dough, pasta with milk and dairy products, meat, eggs can be considered optimal: porridge with milk, pies with appropriate fillings, pizza, pasta (combined pasta ), dumplings, dumplings, macaroni and cheese, etc.
The role of grain products in the occurrence of human diseases and the formation of foreign load. A decrease in the quality of grain and its spoilage are possible as a result of contamination with mold fungi, weed seeds and insect pests (mites, beetles, butterflies).
Under natural conditions, on the surface of the grain there is a permanent epiphytic microflora (not dangerous to humans) and phytopathogenic microflora, which under certain conditions (high humidity and temperature) can cause various damage to the grain, making it unsuitable for nutrition due to the accumulation of natural toxic compounds.
The content of fungi such as smut, ergot, and mycotoxin-producing fungi (fusarium, aspirgilum genera) is controlled in grain.
Grain can be contaminated with weed seeds containing natural toxins - alkaloids, saponins, glycosides: bitterling, sophora, thermopsis, cockle, kale, chaff, trichodesma, heliotrope.
Of all the foreign substances regulated in grain (Table 3.2), mycotoxins, pesticides and toxic elements make the greatest contribution to the overall population load.
Table 3.2 Foreign substances and impurities regulated in grain
End of table. 3.2
1 NDMA - nitrosodimethylamine.
2 NDEA - nitrosodiethylamine.
3 Dichlorodiphenyltrichloroethane.
The quality control of grain during its cultivation and receipt is carried out by the relevant service of the Ministry of Agriculture of the Russian Federation (Ministry of Agriculture of Russia). State sanitary and epidemiological supervision is carried out in relation to the production and circulation of grain-based food products.
3.2.2. Legumes
Legumes include a variety of products used throughout the diet. Historically, they are most widely included in the diet in the Asian region and are to a lesser extent represented in the Central European diet. The group of legumes includes beans themselves (various types), peas, beans, lentils, soybeans, chickpeas, mung beans, china, as well as peanuts, but due to tradition, it is considered a nut at the consumer level.
The nutrient composition of legumes (with the exception of soybeans) is characterized on average by the presence,%: protein - 20...24; fat - 2...4; starch - 38...44; dietary fiber - 6... 12; iron - 3... 11 mg %. In soybeans, the protein content reaches 35%, fat - 17%, dietary fiber - 10.5 %, iron - 15 mg%, with a low level of starch - 3.5%.
Legume proteins have the greatest biological value among plant products, inferior to animal proteins in the balance of essential amino acids (mainly sulfur-containing ones) and digestibility. The fat component is characterized by a high content of PUFAs and total tocopherols. Legumes can also be considered as good food sources of folate, iron, potassium, and magnesium.
Peas and beans are most often included in the Central European diet in their natural form. The use of legumes in nutrition is difficult due to their low digestibility and digestibility, which can be increased as a result of preliminary cooking (for example, peas and beans), as well as long-term fermentation or deep technological processing (for soybeans).
Soy is currently used after high-tech industrial processing in the form of protein products (soy flour and its textured forms, soy protein isolate and hydrolyzate) as a component of combined recipes, such as sausages, semi-finished meat and fish products, and confectionery. Other soybean processing products are also used in nutrition: soybean oil, fermented soy products, soy milk and products based on it (miso, tofu, ice cream, mayonnaise), soy sprouts. Highly valuable food components are also obtained from soybeans: lecithin and fructose, which are used in the production of a wide range of products.
However, soy products, for example soy flour, contain biologically active compounds (substances with a goiterogenic effect), anti-nutritive factors (trypsin inhibitors) and indigestible components (oligosaccharides), which reduces the nutritional value of the product containing soy flour, and for Some categories of the population are limiting factors when included in the diet.
In recent years, special attention has been drawn to the presence in legumes (in particular, soybeans) of biologically active compounds belonging to the group of so-called phytoestrogens: isoflavones and lignans.
Soy isoflavones (genistin, diadzin, glycitin) have estrogenic activity, interacting directly with specific receptors in various tissues.
Lignans (enterodiol and enterolactone) have similar biological activity, but unlike isoflavones, they are also found in grains, seeds, some berries (strawberries, cranberries), fruits (kiwi), vegetables (asparagus), tea, coffee and are therefore the main phytoestrogens of the Central European diet.
3.2.3. Vegetables, herbs, fruits, fruits and berries
Vegetables, greens, fruits, fruits and berries (hereinafter - vegetables and fruits belong to the group of plant products of mandatory daily consumption. This group is one of the most numerous in terms of assortment (Table 3.3) and includes dozens of names of traditional food products, Conventionally speaking, vegetables and fruits make up the second significant part of the plant food group, complementing grains and
Table 3.3
Plant products used in food human aniya
Vegetables and fruits are exceptional sources of the most important essential nutrients: ascorbic acid, (3-carotene, bioflavonoids. They contain significant quantities of dietary fiber, magnesium, potassium, iron, folic acid, vitamin K. Of carbohydrates, the most widely represented natural forms are mono- and disaccharides, and in a number of vegetables (potatoes) and a significant amount of starch. Protein in vegetables and fruits is 0.3...2.5% and has a deficiency of essential amino acids (leucine and sulfur-containing).
At the same time, vegetables and fruits contain low fat content (less than 1%), sodium and chlorine. They are generally high in water and relatively low in calories (with the exception of dried fruit). Vegetables and fruits in the diet are sources of alkaline components.
As part of vegetables and fruits, the body receives a number of biologically active compounds that play an important role in human life. Among them, organic acids and essential oils, providing natural regulation of digestion by enhancing enzymatic activity and motility throughout the gastrointestinal tract.
Among natural organic acids, the most common are malic, citric and tartaric, contained in significant quantities in most fruits, berries and citrus fruits. Other organic acids are found in smaller quantities in some fruits and berries: succinic acid - in gooseberries, currants, grapes; salicylic acid - in strawberries, raspberries, cherries; formic - in raspberries; benzoin - in lingonberries and cranberries.
Some organic acids may play an antinutritive role. Thus, oxalic acid, present in large quantities in spinach, sorrel, rhubarb, figs, and beets, forms difficult-to-absorb salts (oxalates) with calcium, magnesium and other minerals, significantly reducing their bioavailability.
Essential oils give vegetables and fruits a unique taste and aroma and, in small quantities, are natural appetite stimulants. They also have antiseptic properties.
Tannins, such as tannins contained in blueberries or tea, on the contrary, inhibit the secretory activity of the stomach and intestines.
In recent years, the biological role of thiol (sulfur-containing) organic compounds such as indoles has attracted special attention. They are present in cabbage vegetables and are used by the body in the second phase of xenobiotic transformation, reducing the risk of developing long-term consequences.
In evolutionary terms, vegetables and fruits are the only dietary sources of the green pigment - chlorophyll. Like plant polyphenols, chlorophyll is used by the body as an additional conjugating agent that can effectively detoxify potentially carcinogenic compounds (polyaromatic hydrocarbons, nitros-amines, aflatoxins).
Thus, vegetables and fruits, when supplied daily with the diet, being sources of essential nutrients, also naturally optimize the functioning of the gastrointestinal tract and support normal level digestion in general due to the presence in their composition of vitamins, minerals, dietary fiber, organic acids and other biologically active compounds. Vegetables and fruits ensure normal motility of the gastrointestinal tract, stimulate the production and secretion of enzymes and bile, participate in maintaining normal intestinal microbiocinosis (prebiotic effect), and form feces.
Every day a person's diet with an energy consumption of 2,800 kcal should include: 300 g of potatoes, 400 g of other vegetables, 50 g of legumes, 200 g of fruits, citrus fruits and berries. Vegetables and fruits can be included in the diet as a separate dish or as part of complex dishes (salads, side dishes).
Vegetables and fruits can be included in the diet in various forms: raw, boiled, stewed, baked, fried, etc. The cooking method directly determines the preservation (change) of the nutritional value of the product. For a number of vegetables and fruits, the most preferable form of use in food is the inclusion in the diet of a raw (thermally untreated, but washed) product, either separately or as part of a complex recipe (salad). Such products include most fruits and berries, as well as vegetables - tomatoes, cucumbers, peppers, carrots, cabbage, dill, parsley, lettuce, radishes. In this case, there is practically no culinary loss of vitamins, minerals, biologically active compounds and the product retains its natural chemical composition.
Other methods of preparing these vegetables and fruits may reduce the nutritional value of the finished dish. For example, during boiling and, to a lesser extent, during baking and poaching, a loss of vitamins (especially ascorbic acid) and minerals occurs. At the same time, for a number of vegetables (potatoes, pumpkins, zucchini, eggplants), heat treatment not only improves the organoleptic properties, but also increases the degree of digestibility and assimilation of these products.
Any combination of vegetables and fruits within a multi-ingredient formulation with a significant amount of fat or sugar
Pa leads to a significant decrease in the nutritional value of the finished product as a result of an increase in its calorie content and a deterioration in the ratio of macronutrients. Thus, cooking vegetables with added fat (or especially deep-fried) increases the proportion of fat calories in the product to the detriment of carbohydrate and protein calories. Similarly, the share of calories increases due to mono- and disaccharides in fruit and berry preserves and jams.
It is advisable to season salads made from raw vegetables with a small amount of vegetable oil (mayonnaise). For fruit salads, juices or fermented milk products (yogurt) can be considered a good dressing. To increase the bioavailability of the latter, it is recommended to cook vegetables rich in carotenoids (for example, carrots) as a boiled dish, seasoned with sour cream or butter.
Vegetables and fruits are also subjected to salting, pickling, pickling, drying, and freezing for the purpose of storing and using them as food. Sauerkraut and apples associated with lactic acid fermentation make it possible to obtain a shelf-stable product with favorable organoleptic properties and possessing most of the beneficial qualities of fresh raw materials (including a significant content of ascorbic acid). The increased use of pickled, salted and pickled vegetables and fruits in the diet is hampered by their high content of table salt.
When freezing, there is practically no loss of micronutrients, which makes this method of storing vegetables and fruits considered the most optimal.
Vegetables and fruits can be spoiled as a result of being damaged by fungi, bacteria, and viruses during storage. Most damaged vegetables and fruits cannot be used for food due to organoleptic restrictions, so such products do not pose a real danger to humans. Examples of damage to vegetables and fruits include: late blight and fusarium (dry rot) in potatoes, as well as white rot in cabbage, beets, carrots, and tomatoes.
Growing vegetables and fruits involves the widespread use of mineral fertilizers (especially nitrogen) and pesticides. Taking this into account, currently in fruit and vegetable products
the content of nitrates, pesticides (hexachlorocyclohexane, DDT and all compounds that were used during cultivation), as well as toxic elements (lead, arsenic, cadmium and mercury) and radionuclides (cesium-137 and strontium-90) are standardized. Taking into account the share of vegetables and fruits in the diet, we can conclude that they are the main suppliers of nitrates to the body and make a significant contribution to the total toxic (due to pesticides, heavy metals and arsenic) and radionuclide nutritional load.
3.2.4. Mushrooms
Mushrooms are traditional foods of the diet and are widely used in nutrition, both as part of independent dishes (fried mushrooms, julienne), and as flavoring components of complex recipes. The mushroom fruiting body, which consists of a cap and stem and most often occupies an above-ground position (with the exception of truffles, the fruiting body of which is located in the ground), is eaten.
In terms of their chemical composition, they occupy an intermediate position between plant and animal products. Their nutritional profile is close to that of vegetables: 1...3% protein, 0.4...1.7 fat, 1...3.5 carbohydrates, 1...2.5% dietary fiber, although they are significantly inferior to vegetables and fruits based on carbohydrate content. Mushrooms also contain a lot of potassium, iron, zinc, chromium, vitamins C, PP, and they have low calorie content (9...23 kcal per 100 g). What they have in common with animal products is the presence of glycogen, chitin, extractives (purines, urea) and a high phosphorus content.
The biological value of mushrooms is low: aminogram is characterized by a deficiency of valine and sulfur-containing amino acids, protein digestibility does not exceed 70%, which is associated with its poor digestibility.
Edible mushrooms are divided into spongy or tubular (white, boletus, boletus, boletus), lamellar (milk mushrooms, saffron milk caps, russula, chanterelles, honey mushrooms, champignons, oyster mushrooms) and marsupial (truffles, morels). Most mushrooms are wild species and must be collected in the summer-autumn season. Champignons and oyster mushrooms are artificially cultivated in specially equipped production facilities.
Fresh mushrooms cannot be stored for long periods of time and are perishable products.
All traditionally collected wild mushrooms are capable of accumulating foreign compounds (heavy metals, radionuclides, agrochemicals) in large volumes. Due to their ability to concentrate contaminants in quantities that are significantly
Exceeding their content in other environmental objects, fungi are called “xenobiotic traps”. The list of foreign substances regulated in mushrooms is similar to that for vegetables and fruits.
In addition to edible ones, poisonous and inedible mushrooms grow in nature (for example, toadstool, fly agarics, false mushrooms), the erroneous consumption of which can cause food poisoning, including death.
3.2.5. Nuts, seeds and oilseeds
Nuts include almonds, hazelnuts, pistachios, cashews, walnuts, hazelnuts, pine nuts, Brazil nuts and legume peanuts. They all have a similar chemical composition: 15...25% protein, 45...60% fat, 5...12% carbohydrates, 3...10% dietary fiber. Nuts contain significant amounts of potassium, magnesium, calcium, phosphorus, iron, selenium, manganese, molybdenum, cobalt, nickel, vitamins B b 2 , PP, E.
The protein of nuts is not of high quality: there is a pronounced deficiency of sulfur-containing amino acids, lysine and threonine. To correct aminograms, it is advisable to combine nuts in the diet with sources of animal proteins (meat, dairy products). Eating nuts and grain products together (for example, baked goods with nut filling) only exacerbates the amino acid imbalance of these plant products. In this regard, the inclusion of muesli or other nut-grain-based cereals in the diet requires their consumption together with dairy products (milk, yogurt, etc.).
The fatty component of nuts includes a large amount of PUFAs and MUFAs, contains many tocopherols and is similar in its characteristics to the composition of vegetable oils.
Oilseeds directly used in nutrition, such as sunflower seeds, have almost the same nutritional value.
Thus, nuts and seeds are foods with high nutritional value. However, due to their high fat content and correspondingly high calorie content (550...650 kcal per 100 g), nuts (seeds), as a rule, should not be included in the daily human diet in quantities exceeding 30 g.
The high allergenic potential of nuts deserves special attention. The possibility of a sensitizing effect of nuts and products containing them, detected in more than 1% of the population, requires mandatory consideration when making recommendations on the use of nuts in the diet.
The microbiological safety of nuts is controlled by the sanitary and epidemiological service for the following indicators: BGK.P, salmonella and mold.
Among the chemical contaminants in nuts and seeds, toxic elements, radionuclides, pesticides (hexa-chlorocyclohexane, DDT, etc.), as well as aflatoxin B^ are regulated. It is with mycotoxins that the main danger of foreign load on the body is associated with the use of nuts and seeds in food.
Seeds (beans) of oilseeds are raw materials for the production of vegetable oils. For these purposes, sunflower seeds, rapeseed, cotton, sesame, flax, mustard, soybeans, as well as corn, peanuts and olives are used. Oil obtained from pumpkin seeds, tomatoes and watermelon has less nutritional value.
Oil extraction from plant materials is carried out either by pressing or extraction.
Pressing refers to the most gentle methods of obtaining the finished product and is in turn divided into cold and hot. When cold pressed, the resulting oil contains a lot of mucous, protein and other substances that reduce its shelf life, and a lot of unpressed fat remains in the cake (meal). During hot pressing, the color of the oil becomes darker, it acquires a specific aroma and is stored for a long time.
Extraction It is the most effective way allowing maximum extraction of oil from plants. In this case, a variety of non-food organic solvents are used, which subsequently require complete removal from the finished product.
After receiving the oil, it undergoes step-by-step processing depending on the required degree of purification. The higher the purity of the oil, the lower its nutritional value. At the same time, deep oil purification is a method of decontamination food technology, ensuring the removal of most xenobiotics. Phosphatide concentrates are isolated separately from oilseed raw materials, which are valuable food sources of phospholipids (lecithin) and are used in food production as fortifiers.
In human nutrition, vegetable oils serve as the main sources of PUFAs, MUFAs, tocopherols (vitamin E) and p-sitosterol. An adult with an energy expenditure of 2,800 kcal daily needs to include 30 g (2 tablespoons) of any Vegetable oil in his diet. It is advisable to use it without prolonged heat exposure, adding it to ready-made salads and dishes.
During long-term storage and intensive heat treatment (especially with access to air), vegetable oils become rancid: they accumulate the products of decomposition and transformation of fatty acids (aldehydes, ketones, peroxide radicals, epoxides).
In addition, prolonged overheating of vegetable oils leads to significant (up to 40%) losses of essential fatty acids, in particular linolenic acid, as well as the destruction of phospholipids and vitamin E. At a temperature of 4...6 °C, hermetically packaged vegetable oils can be stored 6 months or more.
Indicators of the quality of vegetable oils are favorable organoleptic properties, as well as characteristics of oxidative spoilage: acid and peroxide numbers. Among the foreign substances regulated in vegetable oil are toxic elements, radionuclides, pesticides, aflatoxin B].
Vegetable oils, in turn, are the raw material for the production of lard, which is obtained by hydrogenation of unsaturated fatty acids that make up the oils, converting them into a solid state. The cleavage of double bonds in unsaturated fatty acids is accompanied by their isomerization with the formation trans isomers. Hydrogenation is carried out at high temperature(about 200 °C) and in the presence of a nickel catalyst. At the same time, the activity of vitamin E decreases insignificantly. On the basis of lard, various types of margarines and so-called soft oils are produced, adding vegetable oils, rendered animal fats, butter, milk, sugar, salt, food additives and other components, including vitamins A and D. Saloma can be obtained from the fat of marine animals and fish. Margarines have good nutritional qualities, contain MUFA and PUFA, vitamins E, A, D. Margarines are controlled by the same chemical safety indicators as vegetable oils, as well as nickel and polychlorinated biphenyls (the latter for products containing fish oils).
Vegetable oils are the main component of mayonnaise - a high-calorie sauce (30...70% fat) intended for dressing various dishes. Mayonnaise also includes egg powder, milk powder, sugar, vinegar, mustard powder, salt and other flavoring components and food additives. Mayonnaise should be included in the diet in small quantities, used instead of vegetable oil, for example, for dressing salads. Mayonnaise is a perishable product and should be stored at a temperature of 4...6°C. The microbiological safety of mayonnaise is controlled by the following indicators: BGK.P, salmonella, yeast and mold.
3.3. Hygienic assessment of the quality and safety of products of animal origin
Products of animal origin are among the highly valuable components of the diet, providing the body with high-quality
protein, available calcium, iron, zinc, chromium, selenium, vitamins B2, B6, PP, folic acid, retinol, vitamin D. Animal products are the only food sources of vitamin B 12. Products of animal origin include milk and dairy products, meat and meat products, poultry, fish and seafood, eggs. In the daily human diet with an energy consumption of 2,800 kcal, animals products should be presented in 3...5 servings in a total amount of 750-800 g.
3.3.1. Milk and dairy products
Milk. This product is the most common in the diet of the majority of the population. Man is evolutionarily accustomed to receiving it from birth and throughout his life. Milk is used to produce a large number of individual products and is used in cooking wide range dishes.
Milk and dairy products are products with high nutritional value: they contain significant amounts of essential nutrients, have high digestibility and absorption. In nutrition, milk and dairy products are the main sources of animal protein (essential amino acids), calcium, vitamins B2 and A.
Milk is a product of normal physiological secretion of the mammary glands of cows, sheep, goats, camels, buffaloes, and mares. Depending on the type of animal, milk is called “cow’s milk”, “goat’s milk”, “sheep’s milk”, etc. On average, the content of main nutrients in milk is: proteins - 2.2...5.6%, fats - 1.9...7.8%, carbohydrates - 4.5...5.8%, calcium - 89... 178 mg%, phosphorus - 54... 158 mg%.
Milk proteins have high biological value and are absorbed by 98%. They contain a full range of optimally balanced essential amino acids. At the same time, cow's milk, unlike goat's, sheep's or mare's milk, has a slight deficiency of sulfur-containing amino acids. Milk proteins include casein (about 82% of all proteins), lactoalbumin (12%) and lactoglobulin (6%). Casein, the main protein of milk, is a phosphoprotein in the structure of which phosphoric acid forms an ester with hydroxyamino acids (serine, threonine). Casein also forms single complexes with calcium and phosphorus, increasing their bioavailability. Lactoalbumins and lactoglobulins belong to fractions of whey proteins and are carriers of antibiotic activity in milk that has not been subjected to heat treatment. Possible allergic manifestations are largely associated with albumins and globulins. Mare and donkey milk
Milk fat is represented by short- and medium-chain fatty acids (about 20), phospholipids and cholesterol. Milk fat is in a partially emulsified state and has a high degree of dispersion. Because of this, its digestibility requires significantly less stress on the digestive system (enzymatic activity, bile synthesis and its secretion into the intestines). Externally, milk fat is presented in the form of balls, which are capable of enlargement both during the process of passive settling of milk, and with active shaking, centrifugation or heating. These reactions underlie the production of cream and butter.
The short-chain fatty acids contained in milk have high biological activity. Milk fat serves as their main source in the diet. In the composition of milk phospholipids, the presence of lecithin should be highlighted, forming a lecithin-protein complex that has the ability to stabilize milk fat emulsion.
The main carbohydrate in milk is a unique milk sugar - lactose - a disaccharide consisting of glucose and galactose. In cow's milk it is found in the form of o-lactose (in human milk it is p-lactose, which is more soluble and digestible). The process of digesting lactose in the intestines is associated with the presence and activity of the enzyme lactase, the deficiency of which can lead to manifestations of intolerance to whole milk products.
The mineral composition of milk is primarily characterized by a high content and optimal balance of calcium and phosphorus. Milk calcium has high bioavailability (up to 98%), represented by inorganic salts (78%) and a complex with casein (22%). Phosphorus is also found in two main bound forms: in the form of inorganic salts (65%) and as part of casein and phospholipids (35%).
Of the microelements, milk contains iron, which is highly bioavailable from the metalloprotein complex (lactoferrin). However, its total amount is extremely small, which does not allow milk and dairy products to be considered sources of iron in the diet.
Thus, milk will always be a source of riboflavin and retinol, and under favorable conditions (not to mention fortified types) and other vitamins.
In addition to nutrients, milk also contains biologically
active substances: enzymes, hormones, immunobiological
compounds, as well as pigments (lactoflavin). Heat treatment
ka, mandatory for milk and dairy products, significantly
reduces the activity and concentrations of these compounds.
The range of dairy products is extremely wide and differs in both general consumer and regional (national) diversity. Dairy products include only products made from milk (natural, normalized, reconstituted) or its components (milk fat, milk protein, milk sugar, milk enzymes, milk vitamins, milk salts), or secondary milk raw materials (technological waste obtained during separation milk, production of cottage cheese, casein, butter and cheese) without the use of non-dairy fat and protein. It is allowed to use approved food additives and combine them with fruits, vegetables and their processed products.
All dairy products are produced on the basis natural raw milk- milk without extractions and additions of dairy and non-dairy components, subjected to primary processing (cleaning from mechanical impurities and cooling to a temperature of (4 ± 2) °C after milking).
All natural dairy products are fairly conventionally divided into three groups: milk and liquid dairy products, solid protein-fat products (concentrates) and butter. The group of liquid dairy products includes drinking milk, cream and fermented milk products.
Drinking milk - This is an unleavened dairy product with a mass fraction of fat, usually from 0.5 to 6%, made from natural raw milk (or reconstituted from milk powder) without the addition of non-dairy components and subjected to heat treatment.
Powdered milk (milk powder) is produced by film or spray drying of natural raw milk to create long-term storage stocks (6 months or more). At the same time, the nutritional and biological value of the product inevitably decreases due to the partial destruction of vitamins, reduced availability of amino acids and loss of other nutrients. However, milk powder is a highly valuable product, retaining much of the properties of natural milk. Powdered milk must be reconstituted into a liquid product, so its solubility must be at least 70%. Spray drying gives higher solubility - up to 98%.
Cream - This is an unleavened dairy product with a fat content of 10% or more, made from milk without the addition of non-dairy components.
TO fermented milk products include various products made from natural heat-treated milk without the addition of non-dairy components using special starter cultures and the use of specific technologies -
acidophilus - a product made by fermenting milk with pure cultures of lactic acidophilus bacillus lactococci and a starter prepared with kefir grains in equal proportions;
ayran is a national product of mixed lactic acid and alcohol fermentation, produced by fermenting milk with pure cultures of thermophilic lactic acid streptococci, lactic acid Bulgarian bacillus and yeast;
Varenets is a national product produced by fermenting sterilized or heat-treated milk at a temperature of (97 ± 2) °C for 40...80 minutes with pure cultures of thermophilic lactic acid streptococci;
kefir is a national product of mixed lactic acid and alcohol fermentation, produced by fermenting milk with a starter prepared with kefir grains without the addition of pure cultures of lactic acid bacteria and yeast;
kumiss is a national product of mixed lactic acid and alcohol fermentation, produced by fermenting mare's milk with pure cultures of Bulgarian and acidophilic lactic acid rods and yeast;
curdled milk is a national product made by fermenting milk with pure cultures of lactococci and/or thermophilic lactic acid streptococci;
Mechnikovskaya curdled milk is a national product made by fermenting milk with pure cultures of thermophilic lactic acid streptococci and Bulgarian bacillus;
Ryazhenka is a national product made from a mixture of baked milk and cream by fermentation with pure cultures of thermophilic lactic acid streptococci;
sour cream is a product made by fermenting cream with pure cultures of lactococci or a mixture of pure cultures of lactococci and thermophilic lactic acid streptococci in the ratio (0.8... 1.2): 1;
yogurt is a product with a high content of nonfat milk solids, produced by fermenting with a protosymbiotic mixture of pure cultures of thermophilic lactic acid streptococci and Bulgarian bacillus. Yoghurts may contain food additives, fruits, vegetables and their processed products.
Most fermented milk products belong to the so-called probiotic dairy products, made with the addition of live cultures of probiotic microorganisms and
prebiotics. The content of probiotic microorganisms in the finished fermented milk product at the end of the shelf life should be at least 10 7 CFU per 1 g of product, and yeast (if used) at least 10 4 (for kumiss - 10 3) CFU per 1 g of product.
Every day, the diet of a healthy adult with an energy consumption of 2,800 kcal of milk and liquid dairy products (in any assortment) should include at least 500 g.
Protein-fat dairy products, which include cottage cheese and cheeses, contain 14...30% protein, up to 32% fat and 120...1,000 mg% calcium. Cheeses also contain a high sodium content - up to 1,000 mg%.
It is important to remember that the absorption of calcium from fatty dairy products decreases in direct proportion to their fat content, which is due to the saponification of this mineral and, therefore, limiting its bioavailability.
Cottage cheese. This is a fermented milk product produced by fermenting milk with pure cultures of lactococci or a mixture of pure cultures of lactococci and thermophilic lactic acid streptococci in the ratio (1.5... 2.5): 1 through the use of acid, acid-rennet or thermoacid coagulation methods proteins followed by removal of whey by self-pressing or pressing. Cottage cheese contains at least 10 6 CFU of lactic acid bacteria per 1 g of product, and the mass fraction of protein must be at least 14% (without the addition of non-dairy components). Curd masses and soft curd products are prepared from raw material cottage cheese.
Curd - This is a paste that retains its shape without packaging, made from cottage cheese with the addition of butter or cream (with a mass fraction of butter or cream of at least 5%). It is allowed to add fruits, candied fruits, dried fruits, nuts, and herbs to the curd mass, which not only improves (makes it more diverse) the organoleptic properties, but also increases the nutritional value of the finished product.
Soft curd products are made on the basis of cottage cheese and other dairy components and vegetable raw materials and can vary in fat content from 0 to 15%. At the same time, the content of mono- and disaccharides in curd masses and soft curd products may increase, both due to fruit and berry additives and as a result of the direct introduction of sugar into the recipe.
Cheeses. According to the method of production, they are divided into rennet and lactic acid. Rennet cheeses prepared by treating milk with rennet (chymosin), isolated from the stomach of lambs or calves or obtained by genetic engineering. IN As a result of the action of chymosin, a solid clot is formed,
which further ripens, depending on the type of cheese, from several days (brynza, suluguni) to several months (hard cheeses). In the process of cheese fermentation, the main place is occupied by the hydrolytic and lactic acid breakdown of proteins and the conversion of lactose into lactic acid.
For lactic acid cheeses the main process of their ripening is the fermentation of milk with special bacterial cultures, followed by ripening and compaction.
Depending on their appearance, cheeses are divided into hard (Dutch, Swiss, Russian, etc.), soft (Roquefort, Dorogobuzhsky), brine (brynza, suluguni) and processed. Processed cheeses include a large group of packaged (small-piece) products made from cheese with the addition of butter, milk powder and various flavoring and aromatic additives.
Cottage cheese and cheeses have high nutritional value (content of essential nutrients, biological value, digestibility, assimilation). At the same time, the high content of animal fat in products of this group is a limitation for their expanded use in nutrition.
Butter. This is a milk fat concentrate obtained from pasteurized cream by churning or heating. Butter contains from 72.5 to 82.5% milk fat (the inclusion of other types of fat is not allowed), 16...25% water and small amounts of protein and carbohydrates (less than 1%). Butter contains vitamins A and D, and summer period(natural feed) and b-carotene. Butter, like the entire dairy group, is a source of biologically active short-chain fatty acids (the so-called “volatile”). Their high content significantly limits the shelf life of the oil (up to 15 days at the temperature of a household refrigerator). At a temperature of -6...-12 °C, butter can be stored for up to one year.
A decrease in the quality indicators of butter is often associated with oxidation processes of lipid components during product storage, especially in the presence of oxygen and in light. As a result, butter defects such as burnout and greasing occur. An indicator of oxidative spoilage controlled in oil is the acidity of the fat phase, which should not exceed 2.5 degrees Kettstofer.
milk solids in the dry substances of the product are at least 25%. The most common dairy-containing products include ice cream and condensed milk.
Ice cream made from raw milk with the addition of sugar, egg products, chocolate, flavorings, and food additives. It belongs to high-value products that combine the main advantages of dairy products and high consumer qualities. Ice cream allows you to diversify the dairy group of products, expanding the choice for a wide range of consumers. At the same time, the high content of mono- and disaccharides (40 g in 200 g of ice cream) and fats (in chocolate-cream varieties up to 20%) is a limitation for the use of ice cream as an equivalent replacement for part of the dairy group of products in the daily
Even more negative changes in nutritional value occur during production. condensed milk- canned food produced at high temperatures (up to 120 °C) with the addition of sugar. Condensed milk is a high-calorie product - a hidden source of fat and sugar. Its use in nutrition in its direct form should be limited as much as possible, especially at low levels of energy consumption.
During the processing of milk, significant quantities of highly nutritionally valuable secondary components are formed: skim milk skimmed milk (in the production of cream), whey (in the production of cheeses), buttermilk (in the production of butter). All of them contain high-quality protein and can be used in the production of dairy products and the production of individual food components (mainly protein) for use as food fortifiers. Currently, a number of milk protein concentrates are produced from recycled milk raw materials: sodium caseinate, casecite, whey concentrates, dry demineralized whey, which are used in the manufacture of products of high nutritional value in the baking industry, sausage production, etc.
The role of milk and dairy products in the occurrence of human diseases and the formation of foreign load. Milk can become a factor in the transmission of a number of animal diseases to humans. These primarily include particularly dangerous infections, as well as tuberculosis, brucellosis and foot-and-mouth disease.
Animals affected by anthrax, rabies, plague Cattle, malignant edema, enphysematous carbuncle, are subject to slaughter and burial on site in the manner established by the legislation of the Russian Federation. In the post-vaccine period after anthrax vaccination, you can
Receive edible milk only if the farm has equipment for boiling it.
Milk from animals with clinical forms of tuberculosis is not suitable for nutritional purposes and is subject to non-food disposal or destruction. Milk obtained from animals suffering from brucellosis or infected with Brucella (according to allergy tests), as well as those reacting positively to the tuberculin test, can be used in food after preliminary heat treatment, carried out in two stages: on the farm and in the dairy. Animals with foot-and-mouth disease are subject to slaughter and quarantine disposal under the control of the relevant services of the Ministry of Agriculture of Russia (sanitary and veterinary supervision); their products are not subject to further use due to the high risk of the spread of foot-and-mouth disease among other animals. However, the foot-and-mouth disease virus is not thermally stable and is destroyed during standard heat treatment. Milk obtained from an animal with mastitis is not allowed for nutritional purposes due to the high risk of transmission of staphylo- and streptococcal infections.
The dairy group of products often serves as a route for the transmission of acute intestinal infections such as dysentery. Shigella, the causative agent of dysentery, gets into milk and its processed products from a human carrier if sanitary rules and regulations are not observed at food enterprises. “Milk outbreaks” of dysentery are widespread and severe.
Milk and particularly perishable dairy products can cause food poisoning of microbial etiology. If sanitary rules and standards are not observed at food facilities (the presence of undetected bacteria carriers, violation of the terms and conditions of storage of dairy products, etc.), staphylococcal toxicoses and foodborne toxic infections caused by salmonella, listeria, as well as opportunistic microorganisms may be registered.
From the standpoint of microbiological safety, the following indicators are standardized in milk and dairy products: total microbial number (CMAFanM) CFU per 1 g, coliforms (coliforms), pathogenic microorganisms (salmonella, listeria), staphylococci, yeast (except for drinks containing yeast starters) and mold.
From the standpoint of chemical safety, the following are controlled in milk and its processed products: toxic elements (lead, arsenic, cadmium, mercury, and copper and iron in butter supplied for storage), mycotoxins (aflatoxin Mb in butter - aflatoxin B), radionuclides (cesium-137, strontium-90), antibiotics (chloramphenicol, tetracycline group, streptomycin, penicillin), inhibitory substances (only
ko in milk and liquid dairy products), pesticides (hexa-
chlorocyclohexane, DDT and its metabolites, as well as pesticides,
which were used in the production of raw materials).
permitted groups of zootechnical (veterinary) drugs,
if they were used in raising animals: stimulating
growth hormones (somatotropins), glucocorticoids (dexamethasone),
antimicrobial agents, anthelmintics, antiprotozoa-
nic drugs (imidocarb), trypanocidal drugs (isometamidine
Grain products are important in human nutrition as sources of:
dietary fiber (fiber);
starch;
B vitamins;
iron and other minerals.
They have a low fat content (if not added when preparing dishes and products).
Restrictions: practically none for products without added fat and sugar, do not contain vitamin C
Grain products play an extremely important role in human nutrition. It is enough to list the products included in this group (bread and bakery products, cereals, pasta) to understand their indispensability. In Ukraine and Russia, the most important cereals are wheat, rye, barley, oats, corn, buckwheat, and rice.
The central part of the cereal grain - the endosperm - consists of starch. The grain is covered with several shells that contain many essential nutrients - vitamins and minerals. The main product of grain is flour. In the process of obtaining flour, the grain is ground and most of the shells and germ of the grain are separated from it, which form the bran fraction. The separation of bran is caused by the fact that the germ contains fats, which oxidize during storage, causing spoilage of the flour.
The content of nutrients in flour depends on the amount of bran particles remaining in it - components of the grain shell. Without going into technological details, we note that the less bran is separated from the flour, the coarser the grain is considered to be ground, the darker the color of the flour. Such flour is called low-grade flour (wallpaper and 2nd grade flour). The less bran remains in the flour, the whiter it is and is called premium flour (premium and 1st grade). Since bran contains more various vitamins and minerals than the inner part of the grain, the coarser the flour is ground, the higher its content of vitamins, minerals and dietary fiber. Differences in the composition of flour of different grinds are also reflected in the composition of products made from flour. The most valuable flour is made from whole grains, since the bran is not removed from it at all.
When producing cereals, bran is also partially removed from grain, but more of it remains in cereals than in high-grade flour.
Bread and bakery products
It is almost impossible to live a day without bread. Bread never gets boring and contains almost all the essential nutrients necessary for nutrition, with the exception of vitamin C. It is an essential food for any age, with the exception of infants. In our country, adults consume 250-350 g of bread per day.
Wheat and rye grains are used to produce flour. Flour - dough - mixed with water and yeast is loosened by bubbles of carbon dioxide, which are formed by yeast from carbohydrates. White bread is baked from wheat flour. When rye flour is added to the dough, black bread is obtained. Although black bread is called rye bread in everyday life, it contains only part of rye flour, and the majority is wheat flour. A significant portion of the consumed table salt comes with bread.
The peoples of the world have their own national varieties of bread. There are a great many of them. Our Russian varieties of bread, especially black bread, have very good nutritional properties, are well preserved, and give a feeling of satiety. There is every reason to be proud of Russian bread and preserve the unique recipes for its production.
There is a misconception that bread consumption is the cause of widespread obesity. This completely contradicts the scientific understanding of the nutritional properties of bread and the mechanisms of obesity. We must remember that nowadays no one eats just bread. Bread is eaten with something. Butter spread on bread is more likely to cause overeating, but not the bread itself.
Pastry products
Bakery products include a wide range of products made from flour with various additives that improve taste - sugar, eggs and butter. Butter dough is dough prepared with the addition of fat, eggs and sugar. With a large amount of sugar and fat, baked goods turn into confectionery products - cakes and pastries, which have little similar nutritional properties to products made from flour, although it forms their basis. Cookies, gingerbread and buns occupy an intermediate position between bread and cakes and pastries. If in flour the main part of the total calorie content is provided by starch, then in confectionery products it is fats and simple sugars. It is these foods, rather than simple baked goods, that may cause excess fat and energy consumption, contributing to obesity.
The less rich the dough, the healthier it is. Culinary skill is to make the dough less rich, but tasty. To do this, use various flavoring additives or include filling in the product. For example, pies with apples or other fruit filling can be made from a not very rich dough, but thanks to the fruit filling they are tasty without a lot of fat and sugar.
Pasta
These are long-lasting flour products. Pasta is made from very high quality wheat flour and water with the addition of eggs, milk and other additives. Pasta is produced in various shapes, each of which has its own name: vermicelli, horns, tubes, noodles, etc. They all have approximately the same nutritional value. You can prepare many independent dishes and side dishes from pasta.
Groats
Cereals are obtained from various grain crops by removing the outer shells of the grain. In this case, a certain amount of fiber, minerals and vitamins contained in the grain shells are lost. The cereal is stored for a long time and is used to prepare a variety of dishes.
The main Russian cereal dish is porridge, which is prepared by boiling cereals in water or milk. Butter, fruits, and raisins are added to the porridge for taste. Currently, quickly prepared porridges are being produced, to which it is enough to add milk or water - and the porridge is ready without cooking. Porridge, both milk and as a side dish, can be eaten at any meal.
As for the proverb “you can’t spoil porridge with butter,” then modern science on nutrition says that the nutritional value of grains and porridge can be spoiled by a large amount of oil, as was illustrated in the characterization of butter dough. It is recommended to eat porridge with a small amount of butter and sugar.
Cereal products go well with milk and dairy products. Mixing porridge with milk produces a high-quality protein mixture. Milk complements the proteins of porridge, making them more complete in nutritional properties.
Grain flakes
Flakes, sticks, balls, rings are prepared from corn, rice, oats, and wheat. Flakes easily soak in any liquid. They do not need to be cooked, which is why they are sometimes called quick-cook foods. They can be consumed with milk and juice.
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Healthy, low-fat, low-calorie milk? Yes, there is such a thing - plant-based. We will tell you about its types, properties, help you choose the right one and give recipes for preparing it at home.
This is the name for a drink made from plant ingredients that resembles the milk we are used to in appearance and taste.
Since according to the regulations only a product of animal origin can be called “milk”, although the recipe says almond milk, in the store the price tag will say almond drink. By the way, there is also World Plant Milk Day - August 22.
Plant milk comes to the rescue when regular milk is not suitable for one reason or another. For example, people who:
In addition, plant milk diversifies the life of gourmets who like to experiment with new ingredients and new tastes. And it helps chefs convey local flavor. Coconut milk is characteristic of Thai cuisine, while poppy milk is a common ingredient in Russian cuisine.
This is where there is room for creativity! Different types grains, seeds and nuts. Take note - the sources are simple and accessible:
From nuts: almond, cedar, coconut, cashew, pistachio, macadamia, Brazil nut, walnut, pecan, chestnut and hazelnut.
From grains and legumes: rice (from white, brown and wild), soybean, oatmeal, buckwheat, pea, spelled, barley, millet, quinoa, peanuts, teff, amaranth, etc.
From seeds: poppy, sesame, hemp, chia seeds, sunflower and pumpkin seeds.
Each type of plant milk has its own flavor, referring us back to the original product. To balance the taste, add spices - cinnamon, vanilla, a little sea salt, sweeteners.
We recommend consuming plant-based milk within reasonable limits and alternating its types. Thanks to rotation, the menu will be varied in vitamins, macro- and microelements. It’s easier and more enjoyable than calculating the benefits of each type of milk.
Plant milk, unlike animal milk, does not contain:
Lactose (milk sugar)- Some people lack the enzyme necessary to break it down, which causes dairy intolerance.
Casein (beta-casein A1)- it is present in the milk of most cow breeds. It is beta-casein A1 that scientists and doctors increasingly call the true cause of milk intolerance. A1 beta-casein has been shown to be broken down in the gastrointestinal tract to release the peptide beta-casomorphin-7 (BCM7), which has opioid properties and can cause inflammation in the body.
Cholesterol- for people with metabolic disorders, the consumption of dairy products is not recommended.
Undesirable consequences from drinking plant-based milk are most often associated with allergic reactions to the substrate from which it is made - oats, nuts, soybeans, legumes and additives used by manufacturers: flavors, emulsifiers, vegetable oil.
Soy milk contains potassium and magnesium, calcium, proteins and fatty acids. It helps lower cholesterol, improve blood circulation and heal wounds.
A distinctive feature of soy milk is the presence of isoflavone in it, a natural substance that belongs to the group of phytoestrogens. The structure of phytoestrogens is similar to human estrogens, but less active.
The presence of isoflavone, on the one hand, helps women cope with premenstrual syndrome, on the other hand, makes soy milk an undesirable product for pregnant and lactating women.
However, when properly produced, the amount of isoflavone in soy milk is so small that tens of liters must be drunk daily for any changes to occur.
Oat milk is rich in B vitamins, contains calcium, phosphorus, iron, and antioxidants.
Due to its high fiber content, oat milk strengthens the digestive system and makes you feel full. And the beta-glucan it contains helps reduce cholesterol and bile acids in the intestines.
Oat milk normalizes metabolism and is low in calories, so it is ideal for those who want to lose weight or not gain extra pounds.
Oat milk is likely to contain gluten. If it is missing, there is a special mark on the package. And oat milk is not suitable for diabetics.
Rice milk contains fiber, vitamins B3, B6, iron, copper and magnesium. This milk will be useful for insomnia, stress, chronic fatigue, to improve the condition of the skin and the functioning of the digestive system.
Some manufacturers additionally saturate the finished product with vitamins A, D, B12 and calcium.
Rice does not contain gluten, so rice milk is suitable for people intolerant to this protein. The calorie content of rice milk is approximately 52 kcal per 100 g.
Recently, they have written about the arsenic content in rice. Exact data on varieties, places of growth, and so on is not provided, but scientists do not recommend using rice milk for feeding infants and feeding children. Rice milk is safe for adults to drink.
Coconut milk is low in calories and can be quickly absorbed by the body. This is simply a storehouse of useful substances.
It contains 24 amino acids, polyunsaturated acids Omega-3, 6, 9, vitamins B, A, C, PP, K, E, mono- and disaccharides, copper, sodium, selenium, calcium, phosphorus, iron, magnesium, zinc , manganese, essential oils, fatty acids (palmitic, lauric, capric, stearic).
Thanks to such a rich composition, drinking coconut milk has a beneficial effect on the cardiovascular and gastrointestinal systems, stabilizes hemoglobin levels, glucose and cholesterol levels in the blood, improves brain function and accelerates muscle gain.
Almond milk contains calcium, phosphorus, manganese, zinc, copper, potassium, magnesium. Vitamins A, E, C, B1-B9. For example, 200 ml of almond milk will provide the daily requirement of vitamin E. Therefore, this milk is good for nervous system, muscles, skin.
In addition, almond milk contains quite a lot of omega-3, omega-6, omega-9 fatty acids, which help in the functioning of the cardiovascular system. Calorie content - approximately 51 kcal per 100 g.
Let's look at production using almond and soy milk as an example:
For many years, plant milk was exotic - easier to make at home than to buy in stores. First, imported brands appeared on sale.
The most famous to this day remains Alpro from Belgium. They have soy milk in different flavors, almond, hazelnut, cashew, coconut, oat and rice. There is also a line of plant-based yoghurts, desserts and creams.
The stores also offer:
Isola bio- milk from rice, oats, spelled, barley, millet, sorghum, almonds and soybeans.
Scotti- rice milk in various combinations (chocolate, with added vitamins), including brown rice, quinoa and oat milk.
Foco and Aroy-D- coconut milk and cream.
Until recently, only soy milk could be purchased domestically. The most famous manufacturer company " Soymik"(previous name "Soyko"). They produce two types - natural without additives and vanilla.
Now three more domestic brands of plant-based milk have appeared on the shelves - Bite, Ne Moloko and Flora.
Bite from BioFoodLab - almond, rice with coconut, oat, soy and soy with vanilla. The special feature of the line is that it contains no sugar and a bright design that continues the series of bars.
Ne moloko from Sady Pridonya - three types of oat milk: classic, light and chocolate. Please note that the composition contains rapeseed oil. It contains more omega-6 than the body needs, which can cause inflammation. At the same time, it is a cheap ingredient, and perhaps this is what accounts for the low price of the product.
"Flora"- the company produces rice, soy and oat milk under a contract in Spain. Does not contain sugar, contains refined deodorized sunflower oil.
Try making plant-based milk. We give three recipes: oatmeal, almond, coconut.
Helpful advice: By changing the ratio of water to dry part, we get a consistency from light “milk” to rich “cream”.
Ingredients:
Preparation:
1.Wash the oats.
2. Mix all ingredients and place in a blender, grind at high speed for 2-3 minutes.
3. Filter in any convenient way.
Ingredients:
Preparation:
1. Beat all ingredients in a blender.
2. Strain through cheesecloth or a thick mesh or a special bag for nut milk.
3. Store in the refrigerator until use.
Simplified version: Beat almonds and water.
Ingredients:
Preparation:
1. Remove the fibers from the coconut and wash it.
2. Find the little holes on it and pierce it with a gimlet.
3. Pour coconut water into a bowl through the holes.
4. Break the coconut into pieces and clean each of them from the shell and the inner brown crust.
5. Grate the peeled white coconut flesh on a fine grater or grind it in a food processor.
6. Put it in a bowl with coconut water, fill it with warm water (so that it covers all the pulp) and leave for several hours so that the water is saturated with the aroma and taste of coconut.
7. Strain through cheesecloth (you can use a special bag for nut milk).
8. When all the liquid has drained, twist the cloth and squeeze it thoroughly to use every last drop of coconut milk.
Simplified version: Beat the shavings with water in a blender. We filter. Now we have two great foods at once: coconut milk and low-fat coconut flakes!
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