Milk and dairy products are natural calcium supplements and high-quality protein sources with extremely high cost performance.
It is a good phenomenon that more and more people realize that [drinking milk is good for health].
However, various problems also follow:
How to choose all kinds of milk?
How much is better to drink every day?
Is it suitable for everyone to drink milk?
… …
Nutrition doctor Wang Kai talked about milk. The problems that everyone cares about are basically here!
To effectively supplement calcium, the first step is to drink milk.
Compared with shrimps and sesame paste, the relative content of calcium in milk is not higher. However, if you can drink one or two cups of milk every day, the absolute amount of calcium eaten in your stomach is considerable.
On the other hand, think about it, although the calcium content of foods such as shrimps and sesame paste is not low, they are high in salt and fat, and they are not often eaten, and they really can’t eat much each time.
In contrast, milk has great advantages. In addition, milk also contains many nutrients that can promote calcium absorption. Whether from the perspective of the total amount of calcium or the absorption and utilization of calcium, the trump card calcium supplement food is dairy products.
Supplement excellent protein, milk is a good food
As you get older, your muscle mass gradually decreases, often accompanied by osteoporosis, so you need to supplement enough calcium and high-quality protein.
The protein content in about 300 milliliters of milk is about the same as that in 1 or 2 lean pork.
Milk is also a good source of high-quality protein. This is especially true for friends who have poor teeth or do not like meat.
To sum up, milk has high nutritional value and is usually cheap. It is really a good ingredient.
There are so many kinds, which one should be drunk most?
All kinds of milk, each said its own good, often make consumers picky, which one to choose?
One by one.
Warm milk and pasteurized milk
At normal temperature, most of the milk placed on ordinary containers is normal temperature milk, while most of the milk placed in refrigerators is pasteurized milk.
Judging from the main nutrients such as calcium and protein, there is basically no difference between the two.
If you usually have convenient shopping and a large refrigerator at home, you may as well try pasteurized milk.
If you don’t like to go shopping all the time or don’t have a refrigerator, warm milk with a long shelf life and no refrigeration is more suitable for you.
Skim milk and whole milk
If you drink more than 500 milliliters of milk every day, choose skim milk. Friends who need to lose weight, friends with hyperlipidemia and patients with chronic diseases who need a low-fat diet can also choose skim milk.
For other friends, it is good to drink whole milk, and the milk fragrance is more sufficient.
Ordinary milk and high calcium milk
Most of the extra calcium added to high-calcium milk is calcium carbonate or calcium lactate, and the absorption rate will be lower than that of calcium in milk itself.
In addition, the milk itself has enough calcium and the absorption rate is good. Drink a cup of milk every day, plus vegetable and bean products, so you don’t have to buy high calcium milk specially to drink.
Fresh milk and milk powder
Nutritionally, the two are basically the same. It is good to buy according to personal preferences.
However, when purchasing milk powder, one must pay attention to the dosage list. If the dosage list contains additional added sugar such as white granulated sugar and sucrose, it is not recommended to purchase it.
Milk and goat’s milk
For most people, milk is easier to obtain and cheaper.
The goat’s milk that we can buy in supermarkets is usually prepared in a standardized way. The nutrition is not much different from that of milk. We can choose whichever flavor we like.
Friends who are allergic to milk protein really suggest trying goat’s milk.
For good nutritional effects, remember the following
Some people always ask, is it better to drink milk in the morning or at night?
It is good to come according to one’s own preferences, either early, middle or late before going to bed, or as an extra meal between meals.
How much do you drink a day?
The recommended amount in the Dietary Guidelines for Chinese Residents is that it is best to drink 300 milliliters of milk every day, which is almost the amount of one cup.
Some people will suffer from abdominal distension and diarrhea after drinking milk, which has also become the reason why some people do not drink milk.
In fact, this phenomenon is not uncommon in Chinese people, because the proportion of lactose intolerant people in Chinese is relatively high. Due to the lack of related digestive enzymes in the intestinal tract, intestinal discomfort will occur after drinking milk.
Not drinking milk on an empty stomach, eating lactase before drinking milk, or choosing Shuhua milk and yogurt can avoid gastrointestinal discomfort to a certain extent.
Of course, if you really don’t like drinking milk, you don’t have to force it. If you like, you can eat some milk slices, cheese or cheese. Add some water to the milk to make dough, or you can give it a try.
For friends with liver and kidney function problems, it is best to listen to the opinions of nutrition doctors before drinking milk.
In short, milk or dairy products are good ingredients and can supplement calcium and high-quality protein.
All kinds of milk on the market are good. Don’t choose [flavor milk drink] or milk powder with extra sugar. Drinking not less than 300ml of milk every day is of positive significance for strengthening bones and reducing muscle decline.
If your stomach will feel uncomfortable after drinking milk, don’t drink milk on an empty stomach. You can try yogurt, soothing milk, cheese and other dairy products from a small amount.
Did you drink milk today?
After sharing the article, have a cup!