Soy milk and milk, should be able to be regarded as the "two giants" of breakfast drinks, some people like soy milk with fritters, some people like milk and bread. But as the saying goes, "one mountain does not allow two tigers", if you have to distinguish between high and low, which is better for people who drink soy milk every day and milk every day? With the physique of our countrymen, which kind of drink is good?
Soy milk vs milk, nutrition competition
Food is not only for the sake of food, but also for the purpose of obtaining nutrition, so let's first compare the nutritional components of the two:
1. Protein
100 grams of milk contains about 3.6 grams of protein; 100 grams of soy milk contains about 3 grams of protein. The difference in content between the two is not large, and both belong to high-quality proteins.
However, soybean milk is mainly soy protein, which is surrounded by a fiber film, and the digestion and absorption rate is only 70-80%; while milk is mainly casein, followed by whey protein, as well as serum albumin, immunoglobulin and enzymes, etc., with a digestibility of about 96%. In addition, animal protein contains 8 essential amino acids, but plant protein lacks tryptophan. In this way, the nutritional value of protein in milk is even greater.
2. Carbohydrates
(1) Milk, polylactose
The carbohydrates in milk are almost all lactose, and the content is about 3.4% to 5.4%. Lactose can not only promote the absorption of calcium, iron and other minerals, improve their bioavailability, but also promote the reproduction of intestinal lactic acid bacteria and improve the intestinal microecological environment.
However, the lactase activity in many people's bodies is very low, and they cannot fully decompose lactose, that is, they have lactose intolerance, and drinking milk is easy to flatulence, diarrhea, etc.
(2) Soy milk, starch, soybean oligosaccharides
Soybean milk is dominated by starch and soybean oligosaccharides, with a content of about 1 to 4%.
Among them, starch can provide energy; soybean oligosaccharides can promote intestinal peristalsis, accelerate excretion, and can also promote the growth of Bifidobacteria and adjust the intestinal environment.
Therefore, those with lactose intolerance can choose soy milk, and other groups of people can choose according to their preferences.
3, fat, cholesterol
In comparison, 100 grams of milk fat is about 3.2 grams, cholesterol is about 15 mg; 100 grams of soy milk fat is about 1.6 grams, and cholesterol is 0.
In addition to the difference in content, the types are also different.
(1) The fat in milk is mainly saturated fat, accounting for 65%, and the main function is to provide energy for the body; but there are also a small amount of conjugated linoleic acid, which can help reduce the risk of obesity, metabolic syndrome and cardiovascular disease.
(2) 85% of the fat contained in soy milk is unsaturated fat, of which lecithin and brain phospholipids are rich in content, which can not only maintain brain cells, but also inhibit the body's absorption of cholesterol.
4. Vitamins
In contrast, milk is more abundant in vitamins than soy milk. Milk not only contains vitamins A and D that are not found in soy milk, but also the vitamins B2 and B6 in it are also higher than soy milk.
Vitamin A is a good antioxidant, can delay aging, but also promote protein biosynthesis and differentiation of bone cells; vitamin B2 can promote hair growth, help eliminate inflammation, improve vision; vitamin B6 is mainly involved in human protein metabolism, glucose metabolism and nucleic acid synthesis, is an indispensable nutrient for regulating the nervous system and maintaining skin health.
Drinking half a liter of milk a day can meet the body's needs for 14% vitamin A and most of the B vitamins.
5. Calcium
100 grams of milk contains about 104 mg of calcium, mostly whey calcium, the absorption rate is as high as 98%; 100 grams of soy milk contains about 5 mg of calcium, after entering the human body, there is a certain possibility of forming calcium oxalate stones and calcium phosphate stones. It can be said that milk wins in calcium supplementation!
6. Soybean isoflavones
Soy milk contains soy isoflavones that milk does not have. This is a phytoestrogen that has the effect of regulating the level of estrogen in the human body in both directions - when the level of estrogen in the body is low, it has a compensatory effect; and if the level is higher, it can prevent the body estrogen from binding to the receptor, which plays a reducing role.
In addition, soy isoflavones also help protect the mammary glands, alleviate menopausal syndromes, and prevent LDL peroxidation, helping to protect blood vessels.
One serving of milk a day, two benefits uninvited
According to the Dietary Guidelines for Chinese Residents, it is okay to drink 400-500 ml per day for children and adolescents who are growing up, and 300-400 ml per day for adults.
1, the two main benefits of milk
(1) Prevent osteoporosis
Milk contains a large number of nutrients, such as calcium, potassium and phosphorus, which are necessary for bone growth and health.
For children, menopausal women, and the elderly, the body's demand for calcium is relatively large, so such people should often drink milk, which can promote growth and development and prevent osteoporosis.
(2) Calm the spirit and help sleep
Milk contains tryptophan, which can help soothe nerves, calm the nerves, help relieve negative emotions such as anxiety and stress, and help improve the quality of sleep.
Therefore, when you are in a bad mood, stressed, and have poor sleep quality, you may wish to drink a cup of milk
2, not suitable for people who drink milk
Although milk is good, but some people are not suitable for drinking: some people have insufficient or lack of lactase in the body, such people drink milk, easy to lead to different degrees of bloating, gas, and even abdominal pain, diarrhea. This type of person is more recommended to choose yogurt or soothing milk.
3, a cup of soy milk every day, 2 benefits into the bag
The glycemic index contained in soy milk is only about 15%, while the glycemic index in milk is as high as 30%; and soy milk contains a large amount of fiber, which can inhibit the body's absorption of sugar to a certain extent, which is conducive to blood sugar control.
Not suitable for drinking soy milk:
(1) People with poor digestion ability
Because soy milk contains a class of ingredients called oligosaccharides, for people with poor digestion, it is easy to cause hiccups and bloating, and even some people will have stomach pain.
(2) Gout patients
Gout is a disease caused by purine metabolism disorders, and soybeans are rich in purines, although the content will be reduced in the process of making soy milk, but patients with gout in the acute phase can not drink, non-acute phase can drink a small amount of soy milk.
In addition, we should remind everyone that soy milk is best not to add sugar, if you feel too monotonous, you can appropriately add dates, black sesame seeds, walnuts, goji berries and so on.
In general, the general population, the best soy milk and milk alternate drinking, the two can achieve better nutritional complementary effects, while special groups choose their own.