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Mi opinión sobre la leche de vaca

La leche de vaca es realmente buena? Solo los humanos son los que seguimos consumiendo una leche que no fue creada para nosotros, por qué? Hay cada vez más opiniones acerca de ella y me imagino que deben quedar muchas dudas en el aire. Así que en este post les voy a dar información y  mi postura según mi especialidad en nutrición con estudios que pueden encontrar abajo.

Foto: Pinterest 

Yo crecí como la mayoría de ustedes tomando leche de vaca. Yo llegué a tomar todos los días 3 vasos de leche y gran cantidad de quesos a raíz de sufrir una fractura de codo y la gran preocupación de mi mamá por pensar de que no consumía suficiente calcio.

Así que empecemos con la leche de vaca:
Si bien tiene gran cantidad de calcio, tiene otras sustancias más como grasas saturadas y colesterol, las cuales están vinculadas a problemas cardiovasculares. Pero entonces, tomo leche descremada? Es una opción, porque no va a tener grasa. Sin embargo, va a seguir teniendo lactosa, la cual mientras pase los años no vamos a poder digerir muy bien porque perdemos lactasa (enzima que se encarga de digerir la lactosa) y es ahí donde podrían aparecer síntomas como indigestión, dolor e hinchazón de estómago. Otro nutriente que contiene la leche de vaca es el fósforo (gran cantidad). Este mineral, tiene un pH ácido y al ingresar en nuestro organismo va a querer equilibrarse. Cómo? a través de un metabolito alcalino, y el más abundante en nuestro organismo es el calcio de nuestro huesos. Entonces nos aporta calcio la leche pero a la vez nos quita un poco de los huesos debido a su gran contenido de fósforo. Es por eso que recomiendo conseguir otras fuentes de calcio en la dieta si es que deciden consumir lácteos.

En personas con problemas o enfermedades inflamatorias como por ejemplo rinitis alérgica, gastritis o colon irritable, no les recomiendo consumir leche de vaca ya que esta es promucogénica y proinflamatoria.  Pero como hago para mantener mis huesos fuertes si no tomo leche?

Les comparto un estudio poblacional observacional durante 20 años, donde se observó que personas que consumían 3 o más vasos de leche al día no tenían menor riesgo de sufrir fracturas que las personas que no tomaban nigún vaso de leche al día. Y se analizó que las mujeres que tomaban 3 o más vasos de leche al día, tenían mayor riesgo de sufrir algunos tipos de cáncer como el de mama y de estómago. Así que tenemos muchas otras fuentes de calcio como legumbres como la soya, vegetales de hojas verdes como el kale, el brócoli. Tenemos frutos secos como las almendras, cereales como la quinua y semillas como el ajonjolí.

Foto: Pinterest 

Otro estudio realizado en niños, por un problema muy común en esa edad que es el estreñimiento crónico funcional. Y se observó que los niños que consumían leche seguían con el problema, pero los que tomaban “leches” vegetales el problema desapareció a los días.

Pero con esto no les quiero decir que no consuman leche. Si es que ustedes sienten que su cuerpo la asimila bien y ustedes se sienten bien sigan tomando esta leche, pero traten de que sea una leche natural, que sepan de donde vienen las vacas, si han sido bien alimentadas o no, si han recibido muchos antibióticos, etc. Es decir, una leche segura.

Referencias:

V Matkovic, P K Goel, N E Badenshop-Stevens, J D Landoll, B Li, J Z Ilich, M Skugor, L A Nagode, S L Mobley, E J Ha, T N Hangartner, A Clairmont. Calcium supplementation and bone mineral density in females from childhood to young adulthood: a randomized controlled trial. Am J Clin Nutr. 2005 Jan;81(1):175-88.
K Michaelsson, A Wolk, S Langenskiold, S Basu, Warensjo Lemming, H Melhus, L Byberg. Milk intake and risk of mortality and fractures in women and men: cohort studies. BMJ. 2014 Oct 28;349:g6015.
CM Schooling. Milk and mortality. BMJ 2014; 349.
A Carroccio, G Iancono. Review article: chronic constipation and food hypersensitivity – an intriguing relationship. Aliment Pharmacol Ther. 2006 Nov 1;24(9):1295-304.
M Abdel-Aziz El-Hodhod, A M Hamdy, M T El-Deeb, M O Elmaraghy. Cow’s Milk Allergy Is a Major Contributor in Recurrent Perianal Dermatitis of Infants. Pediatr. 2012;2012:408769.
E T Crowley, L T Williams, T K Roberts, R H Dunstan, P D Jones. Does Milk Cause Constipation? A Crossover Dietary Trial. Nutrients 2013, 5(1) 253-266.
G Iaconoa, S Bonventreb, C Scalicia, E Maresic, L D Primad, M Soresid, G D Gesu, D Notod, A Carrocciod. Food intolerance and chronic constipation: manometry and histology study. Eur J Gastroenterol Hepatol. 2006 Feb;18(2):143-50.

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