Before reading this article, I would like to ask you a small question:
The above questions you are struggling with can be found in this article.
Today, we're going to crack your confusion about milk one by one.
Although it is recognized as a health drink, there are still many negative news about milk on the Internet, such as causing breast cancer and making people deficient in calcium. Some claims also claim to have research support, making people afraid to drink milk. The following 5 rumors, you may have heard of it, right?
Although soy milk is often referred to as "civilian milk", one is derived from plants and the other is derived from animals, and the nutritional content is not exactly the same.
For example, the calcium content of soy milk is only 1/20 of milk [1], and the absorption and utilization rate is not as good as milk.
Soy milk and milk are healthier
It reminds you of the fact that when you are born, whether You are European, American or Chinese, you drink breast milk.
The difference is that most Europeans and Americans have developed a lifelong habit of drinking milk, so lactase does not have a fault in life.
Most Chinese after weaning, milk is drunk less, resulting in the degradation of lactase activity in the body, and lactose intolerance gradually appears.
In recent decades, the amount of milk Chinese has gradually increased, and the lactase in the body has maintained a high activity, and the milk has begun to adapt slowly.
In 2018, the founder of the "acid-base constitution theory" in the United States admitted in court that the theory was a complete hoax.[2]
In fact, no matter what you eat or drink, it's hard to change the pH in your body [3]. Drinking milk will not make the blood sour, and it will not lead to calcium loss.
In contrast, milk is a high-quality source of calcium, containing vitamin D, lactose, amino acids and other factors that promote calcium absorption. Drinking milk promotes increased bone density in adults and also helps children grow taller [4].
Moreover, the human body also produces a certain amount of estrogen every day. In the case of an 8-year-old girl, the estrogen consumed by drinking 300 grams of milk per day accounts for only about 2.25% of the estrogen secretion in the body, which is negligible [5-7].
About women:
1. Studies have shown that whole milk and breast cancer risk are not related;
2. Drink more low-fat milk and eat more low-fat dairy products, and the risk of breast cancer will decrease [4].
About Men:
Most studies believe that milk is not associated with prostate cancer risk.
A small number of studies have shown that milk may have a weak boosting effect on prostate cancer, but only if you drink about 400 grams of milk per day.
The Chinese Nutrition Society recommends that adults should preferably drink 300 grams of milk (or the equivalent of dairy products) per day. All current studies have concluded that this amount of 300 grams per day does not pose any carcinogenic risk [3].
Okay, now you're relieved about milk, but in the face of the various milks on the shelves, are you starting to struggle with which one to choose?
Don't worry, the following 4 doubts will be solved for you in no time.
In general, the fat content of whole milk is 3% to 4%, low-fat milk is about 1% to 2%, and skim milk is about 0.5%.
The advantage of skim milk is that it has a lower calorie, only about half of the total milk [1].
However, whole milk seems to have more advantages in promoting health, such as preventing obesity, high blood pressure, and protecting the cardiovascular system [8-9].
We recommend that people who are overweight and obese prefer skimmed milk or low-fat milk.
If you don't need weight control and are used to drinking only one glass of milk (about 300 grams) a day, then it is recommended to drink whole milk.
If you're particularly fond of milk and want to drink more than 500 grams a day, consider switching some of it to skim or low-fat milk.
The sterilization temperature of room temperature milk is high, there is no need for refrigeration, and the shelf life is up to several months;
The sterilization temperature of low-temperature milk is relatively low, and it needs to be refrigerated at low temperature, and the shelf life is 2 to 14 days [10].
If you have a refrigerator that can be stored at any time, you can choose low temperature milk.
If there are no refrigeration conditions or to take it out, it is recommended to prefer room temperature milk.
As another reminder, there is no need to worry about preservatives in room temperature milk. Because of the relevant standards in China [11], no food additives are allowed to be added to pure milk.
Many nutrients in milk are sensitive to light, such as vitamin B2 and protoporphyrins .[12] Light can cause them to oxidize and decompose, causing nutrient loss and possibly accelerating deterioration.
Stop being fooled by words like "real to see" and "back to the original taste of fresh milk."
Congratulations, you have finally learned to buy milk, but what are the precautions for drinking milk?
Let's see if you have the following 4 questions.
It is not recommended that you cook in a milk pot, because it is not easy to control the heat and it is easy to paste the pot. Moreover, some of the nutrients in milk that are afraid of heat will also be "boiled to death".
The simplest way is to put the package directly into the hot water, and when the water temperature drops to the right temperature, the milk will be warm.
If you have not felt any discomfort after drinking milk on an empty stomach before, it is that lactose digestion is normal, and you can drink it on an empty stomach later.
If there is bloating and diarrhea as soon as you drink milk, it may be lactose intolerance, and it is not recommended to drink it on an empty stomach in the future. It is recommended to eat a starchy staple such as bread or biscuits first, and then drink milk in small quantities and many times.
Milk and fruit are made into a variety of desserts, which is a routine operation. Banana shakes, chocolate milk, sweet milk, etc., are very common! This is enough to show that these foods and milk are not "compatible".
From a nutritional point of view, milk and fruit are still good partners. The former is rich in high-quality protein, calcium and vitamin A[1], while the latter is generally rich in potassium, vitamin C, dietary fiber, etc., which is a perfect match.
There are many causes of insomnia, and it is unrealistic to expect to drink milk to get yourself a good night's sleep.
The relationship between serotonin and sleep, some people say that it can help sleep, others say that it can cause insomnia, the current research conclusions are not consistent [13].
Drinking milk at night has only 1 benefit, that is, the fullness of milk is relatively strong, and a small cup of milk can soothe your hungry stomach.
Milk is great for suppers, but also to control the amount. Drink too much, always get up at night to pee, but affect sleep.
If you have any other questions about drinking milk, you can poke the video to watch the expert answers
This time, your questions have been solved, right?
Well, enjoy the milk with confidence!
Don't forget to share it with the circle of friends and family groups
Special Author: Wang Chen
Registered Dietitian
Review expert: Hu Changli
Ph.D., Key Laboratory of Functional Dairy products, China Agricultural University
bibliography
[1] Yang Yuexin, editor-in-chief, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention, Chinese Food Composition Table (6th Edition)[M]. Peking University Medical Press,2018.]
[2] Jury awards $105M in suit against pH Miracle author. Retrieved Nov 6, 2018, http://www.sandiegouniontribune.com/news/courts/sd-me-phmiracle-civil-verdict-20181102-story.html
[3] Edited by Chinese Nutrition Society, Dietary Guidelines for Chinese Residents (2016)[M]. People's Medical Publishing House, 2016.
[4] Chinese Nutrition Society, food and health: Scientific evidence consensus[M]. People's Medical Publishing House, 2016.
[5] Questions and answers on precocious puberty and milk estrogen in children. National Health Commission of the People's Republic of China. 2010-08-16．
http://www.nhc.gov.cn/wjw/spaqyyy/201304/75d0e577d40845d9853299504f628cee.shtml
Qin Liqiang,Wang Peiyu. Milk, sex hormones and precocious puberty[J]. Chinese Journal of Preventive Medicine,2010,44(10):870-873.
[7] Shan Ji Li,Hee Young Paik,HyojeeJoung. Dietary patterns are associated with sexual maturation in Korean children[J]. British Journal of Nutrition,2006,95(4).
[8] Ghosh S , He W , Gao J , et al. Whole milk consumption is associated with lower risk of coronary artery calcification progression: evidences from the Multi-Ethnic Study of Atherosclerosis[J]. European Journal of Nutrition, 2020:1-10.
[9] Balaji B , Dehghan M , Mente A , et al. Association of Dairy Consumption with Metabolic Syndrome, Hypertension and Diabetes in 147,812 Individuals from 21 Countries[J]. SSRN Electronic Journal, 2019.
Ministry of Health of the People's Republic of China. National Standard for Food Safety Pasteurized Milk: GB 19645-2010 [S]. Beijing: China Standards Press, 2010
Ministry of Health of the People's Republic of China. National Standard for the Use of Food Additives: GB2760-2014 [S]. Beijing: China Standards Press, 2014
Zhang Qingyang, Wang Shaolei, Su Meicheng, et al. Research progress of milk photooxidation[J]. China Food and Nutrition, 2020, 26(12): 19-23.
[13] Zhang X, Yan HM, Huang ZL and Rao Y (2018). Independence of 5HT involvement in sleep and arousal from thermoregulation in mice. Mol Pharmacol 93:657-664
Editors: Zhang Jie, Zhang Li, Zhang Liang
Proofreading: Wu Yihe | Typesetting: Li Yongmin
Operation: Han Ningning | Coordinator: Wu Wei