Source: Li Jie, China Registered Dietitian
The dietary guidelines for mainland residents recommend 300 grams of dairy products per day for ordinary adults, due to the growth and development of children and adolescents, pregnant women, and the elderly, the need for calcium will be more, so in general, 300 to 500 grams of dairy products per day can provide 300 to 600 grams of calcium, as well as 10 to 20 grams of high-quality protein, the absorption rate is very high, as well as vitamin D, vitamin B1, B2, etc., which are part of a balanced diet and beneficial to health.
Coupled with about 100 grams of tofu per day, half a catty of dark green vegetables, small fish and shrimp, seaweed and kelp shrimp skin once or twice a week, you can have a stable intake of 800 to 1200 mg of calcium per day on average. For the growth and development of children and adolescents, bone calcium and tooth health, and balanced minerals are all beneficial, especially for pregnant women and the elderly, adequate calcium intake is very important for health, and it is also a very important component for the prevention of osteoporosis.
However, the traditional Chinese diet does not include dairy products, the mainland dietary survey, the recommended amount of 800 mg for ordinary adults, and the intake is only half, let alone drinking 300 mg of milk, in fact, the average person per day is only 27 grams, just a white porcelain spoon. Insufficient calcium intake is severe. Osteoporosis means that bones are similar to sieves, bumps, falls and easy fractures, and some people lose their ability to move and spend the rest of their lives in wheelchairs. Therefore, drinking milk to supplement calcium should be carried out throughout life, and the habit of drinking milk should be developed from infants and young children.
The content of the three major nutrients of milk yogurt is about the same, and the calcium is also about the same, but most of the yogurt will add white sugar, and about 10 grams of white sugar are added per 100 grams, if you drink two boxes of yogurt a day, you will ingest more than 20 grams of white sugar, making healthy food unhealthy. So either make your own yogurt or buy sugar-free yogurt and avoid empty calories.
For the average person, the nutritional value of milk, yogurt is about the same. For people with lactose intolerance (drinking milk is indigestible, diarrhea, flatulence, etc., lack of lactase, Asians are generally deficient in lactase, adults do not have the habit of drinking milk, lactase is also degraded), then drinking yogurt will improve. Because the lactic acid bacteria in yogurt, Lactobacillus bulgaricus, Streptococcus thermophilus, etc., use lactose as their own nutrients to decompose lactose and become glucose, galactose, lactic acid, etc., which can be directly digested and absorbed. Improves diarrhea and flatulence.
I believe everyone is no stranger to probiotics about the yogurt microbiota, and now the very popular concept is the brain-gut axis, and the intestinal flora is known as the second brain of human beings. The amount of probiotics and whether they are balanced or not directly affects our health. The main purpose of our usual yogurt drinking is to relieve the low number of lactase in Chinese, low activity, lactose intolerance, and many people will have bloating and diarrhea when drinking milk, which is to supplement probiotics, but how to choose is a problem that everyone often encounters.
As a registered dietitian, there are three main things I focus on when choosing yogurt.
The first point is to look at the ability of probiotics to colonize the gut. Our stomach acid is comparable to concentrated hydrochloric acid, and most of the Lactobacillus bulgaricus and Streptococcus thermophilus contained in ordinary yogurt on the market will be killed by stomach acid, and there are few probiotics left that really reach the intestines. If you want to have more flora, don't drink yogurt on an empty stomach, because the stomach acid is too strong (about PH1) to kill too many bacteria, and you should drink it after a meal (about PH3), and keep a little more.
Second, I look at the number of probiotics, if the number does not reach a certain level, it is also not able to regulate the intestinal flora, our national yogurt standard is 100 million ml, most of the number is not marked with this standard, some of the higher ones are marked out with more than one billion, five billion, relatively high I have seen 10 billion, to choose the number of live bacteria, such as 100 billion live bacteria probiotic fermented milk.
Third, I want to look at the activity of probiotics, many pasteurized room temperature yogurt has killed all the probiotics, and it is meaningless to drink dead bacteria. Those are, at best, sour milk with added sugar.
But in any case, drinking real live yogurt is good for overall health, and a moderate amount of sugar-free low-fat yogurt is necessary.
I recommend a glass of milk, a cup of yogurt, sugar-free and low-fat plain yogurt, and a large number of active probiotics.
Children and adolescents, pregnant women, sports people, the elderly, two glasses of milk a day, one cup of yogurt. This is the recommended amount of calcium intake and my meal.