"Drink milk in the morning, it's nutritious!"
"Chinese should drink soy milk in the morning, drinking milk will cause diarrhea. ”
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There has been a lot of debate on the Internet about whether you should drink milk or soy milk in the morning, the public has a reason, the mother-in-law says the mother-in-law is reasonable, everyone should not argue, and a new study recently gave the answer.
1. Harvard New Study: Middle-aged people are healthier in their later years by supplementing plant protein appropriately
On January 17, 2024, a research team from Harvard University found that plant protein is more beneficial to middle-aged people than dairy protein.
Vegetable protein refers to protein extracted from plant sources, and its representative foods include whole grains (oats, wheat), soy products (tofu, soy milk), beans (soybeans, mung beans), nuts (walnuts, almonds), seeds (pumpkin seeds, sunflower seeds), vegetables (peas, spinach), etc.
Dairy protein refers to the protein extracted from dairy products, mainly from milk and other animal milk products, and is rich in whey protein and casein.
Harvard University research has shown that plant-based protein intake is associated with longer healthy lifespans, especially in middle-aged people who consume more plant-based proteins are 46% more likely to age healthily later in life (healthy aging is defined as the absence of 11 major chronic diseases, mental, cognitive, or physical functional health).
The study presented data showing that for every 3% increase in energy intake with animal protein, the likelihood of healthy aging decreases by 6%, while the opposite is true for plant protein, with a 46% increase in the likelihood of healthy aging for every 3% increase in energy intake.
The study also noted that plant proteins were associated with good levels of important risk factors for cardiometabolic diseases, such as lowering LDL cholesterol, lowering blood pressure and insulin sensitivity, and reducing levels of pro-inflammatory markers. Plants contain a higher proportion of dietary fiber, micronutrients, and phytopolyphenols, which are important for health.
In addition, those who consumed more plant-based protein had a lower risk of chronic disease and significantly lower rates of cognitive and mental health decline, but no correlation was found between total protein and dairy protein intake and healthy aging.
In conclusion, dietary protein intake, especially plant-based protein intake, in middle age may promote healthy aging.
Second, milk and soy milk, how to choose
Milk is a common drink in our daily diet, and the protein in it can provide the amino acids that the body needs, which is beneficial to promote the growth and development of the body and maintain the health of muscle tissue. At the same time, it is rich in calcium and vitamin D, which can help the development and maintenance of bones, especially for children, adolescents and the elderly, milk is a very important source of nutrients.
Despite the fact that milk is rich in nutrients, excessive consumption of milk can also have some negative effects. According to the recommendations of the dietary guidelines, the daily milk intake of adults should be moderately controlled within 300 grams, and long-term excessive consumption of milk may lead to obesity, cardiovascular disease and other health problems.
In addition, people who are lactose intolerant may drink milk that may cause problems such as indigestion and are not suitable for drinking milk.
As a plant-based drink, soy milk is rich in soy protein, plant fiber, vitamins, and minerals, making it a great alternative option for vegetarians and people with milk intolerance. The dietary guidelines recommend a daily intake of about 50 grams of soy products, which is an appropriate intake for most people.
However, soy milk is also recommended to be consumed in moderation. Excessive consumption of soy milk may lead to excessive intake of phytoestrogens, which may adversely affect the endocrine system in some populations. In addition, some people who are allergic to soy protein or have thyroid problems are not suitable for excessive consumption of soy milk.
To sum up, milk and soy milk are both important sources of nutrients in the daily diet, but they need to be eaten in moderation and choose according to their own conditions. In life, we should consume these drinks reasonably according to our own needs and physical conditions, so as to truly enjoy the nutritional benefits they bring. #Headlines Tell the Truth##Universal Life Guide##来点儿干货#