This article expert:
Aili Zhao, PhD candidate in nutrition and food, Fujian Medical University
Wang Wenxiang is a professor at Fujian Medical University and a doctoral supervisor of nutrition and food
Nowadays, the standard of living is high, and the nutritional value of milk is increasingly valued.
From the beginning there was only milk, to the current goat milk, horse milk, camel milk on the market... There are more and more tricks.
But at the same time, many questions also arise, which milk has higher nutritional value? Let's make it clear for once today.
Milk, goat's milk, mare's milk... What's the difference?
Milk
Contains a variety of nutrients necessary for the human body, such as lactose, high-quality protein (casein and a small amount of whey protein), natural calcium, beneficial fatty acids and fat-soluble vitamins. The varieties of milk and its products are different, and the nutrition is slightly different.
(1) Pasteurized milk, known as real "fresh milk".
100% raw milk, heated at 60-82 ° C, kills undesirable microorganisms and pathogenic bacteria. Milk nutrients are well preserved, but the shelf life is shorter, about 7 days, and it needs to be refrigerated.
(2) High-temperature sterilized milk, using 100% raw milk as raw material.
Generally using 80-90 ° C, heating for 30-60 seconds, active substances and nutrients are destroyed more, still need cold chain transport refrigeration preservation, shelf life of up to 14 to 20 days.
(3) Restored milk: also known as reduced milk, reconstituted milk.
Use concentrated milk (condensed milk) or milk powder to add an appropriate amount of water to mix into an emulsion with a proportion of water and solids in raw milk. However, due to the loss of a considerable part of the nutrients in the processing process of the milk powder used, the nutritional value is not as good as that of fresh milk.
(4) Yogurt: According to national standards, it is divided into pure yogurt and flavored yogurt.
Pure yogurt is made from 100% raw milk and fermented by Lactobacillus bulgaricus and Streptococcus thermophilus. The nutritional value of yogurt is similar to that of fresh milk, and it is rich in probiotics, which is beneficial to improving intestinal function, preventing constipation and diarrhea, and even studies have shown that yogurt can improve the cure rate of Helicobacter pylori, which causes stomach disease.
(5) Milk drinks: The essence is a beverage, not a milk.
The first place in the general ingredient list is not milk, but water, in addition to the addition of various sugars and flavors, the nutritional value is greatly reduced (about 1/3 of the remaining), it is not recommended to drink more, nor can it be used as a dairy supplement.
(6) Milk powder: including infant formula milk powder, children's growth milk powder and adult (middle-aged and elderly) milk powder.
A dry powdered substance made by concentrating fresh milk while adding a variety of trace elements and other beneficial nutrients. Formula is a milk-based modified dairy product with a nutrient content closer to human milk, also known as breast-milked milk powder. Overall, milk powder is more nutritious than fresh milk.
Milk
The composition is similar to that of milk, but the protein and fat content are higher than that of cow's milk; the size of fat particles is close to that of human milk, and it contains more linoleic acid and arachidonic acid, which is a better food for babies. However, the content of vitamin B12 in sheep milk is small, the content of folic acid is very small, and long-term eating of sheep milk may lead to nutritional megaloblastic anemia, and attention should be paid to supplementing the above vitamins.
Horse milk, donkey milk
The two have similar nutrients, low protein and fat, but smaller particles are easy to digest, suitable for short-term temporary feeding of infants with poor digestive function, and should not be consumed for a long time.
Camel milk
In terms of nutritional composition, it is not much different from milk, with slightly higher protein and calcium content and lower lactose and fat content. But the higher levels of sodium and iron make camel milk a bit salty on the palate.
How should different groups of people choose?
General adults and children: it is recommended to drink normal whole milk. Whole milk retains most of the nutrients in milk and is rich in fat-soluble vitamins such as vitamin A, vitamin D, vitamin E, vitamin K and calcium, and this natural calcium is easily absorbed by the body.
Infants and young children: breast milk is mainly within 1 year of age, and if weaned after 1 year of age, it is recommended that formula be used as the preferred dairy replacement. As for whether it is milk powder or goat milk powder, it depends on the situation, such as poor digestive function of infants, poor physique and other goat milk powder can be given priority. Infants and young children with frequent diarrhea may also opt for low-lactose substitutes.
Middle-aged and elderly people: gastrointestinal function decline and calcium loss, prone to osteoporosis, vitamin A deficiency. Therefore, it is recommended to drink dairy products fortified with vitamin AD or high calcium dairy products.
Obese, hyperlipidemia: Skim milk or low-fat milk is more suitable because too much fat, especially saturated fatty acids, cannot be consumed.
What should I pay attention to when drinking milk?
Milk cannot be drunk as water
Milk can provide the human body with high-quality protein and calcium, but at the same time the fat content is not low, if too much intake, it will cause excess energy. Moreover, excessive protein intake will also increase the burden on organs such as kidneys, and even the incidence of kidney stones in Western countries that drink a lot of milk in the world is also higher.
You can't use milk to deliver medicine
The calcium contained in milk will react with the drug, which is easy to form a covering film on the surface of the drug, reducing the efficacy of the drug and may also cause harm to the body.
These claims about milk are all wrong!
The more milk you drink, the higher the incidence of osteoporosis and cancer
Western countries, especially the United States, milk intake is very high (about 1 liter per day), so the focus of attention is what is the harm of drinking too much milk, and the average daily average of 0.3 liters for the people in China is difficult to achieve, and the main problem is the problem of small milk intake.
It is better to drink milk than to drink soy milk
This is pure nonsense, milk and soy milk have their own advantages and disadvantages. Milk has much higher protein and calcium content than soy milk. For example, every 100 grams of milk contains 104 mg of calcium, while 100 grams of soy milk contains 10 mg of calcium, a difference of 10 times. Soybean milk contains soy isoflavones, saponins and other phytochemicals, which are more beneficial to patients with cardiovascular and cerebrovascular diseases such as menopausal syndrome, hyperlipidemia, coronary heart disease, etc. Such people can choose more.
Milk should not be drunk on an empty stomach
The body needs more energy on an empty stomach, and drinking milk will consume high-quality protein. It may seem reasonable, but in fact, the lactose and fats rich in milk are more able to provide energy and will not cause protein loss. The discomfort caused by drinking milk on an empty stomach may be caused by gastrointestinal discomfort caused by lactose intolerance.