Milk
As one of the important sources of protein, vitamins and minerals in the diet, milk has the reputation of "white blood". It is rich in fat, lactose, protein, fat, vitamins and minerals, and occupies an important position in the life activities of the human body. Many people insist on drinking milk every day, but there are some misunderstandings about drinking milk. In view of the common misunderstandings about milk drinking, the following small series leads you to comprehensively analyze the "gold content" of various milks.
Question 1: What is the difference between whole milk and skim milk?
In short, the difference between whole milk and skim milk lies in the "fat" in it!
Skimmed milk is simply "fat-stripped milk", this milk contains very little fat, the general fat content is ≤ 0.5%, while the fat content of whole milk is generally about 3.6%.
From the perspective of nutrition, the content of fat-soluble vitamins such as vitamin A and vitamin E in skim milk is much less than that of whole milk.
From the taste point of view, skim milk does not have the "thick and mellow" feeling of whole milk, and the milk flavor is relatively thin.
The question is, so why do so many people still choose skim milk? That's because skim milk contains less fat, so skim milk naturally has lower calories than whole milk, which is more suitable for weight loss people, cardiovascular and cerebrovascular diseases such as hyperlipidemia, and "special groups" who need to control fat intake. If you do not belong to the above special groups, it is better to choose whole milk.
Question 2: How to choose pure milk, high calcium milk, soothing milk, organic milk and milk-containing beverages?
Pure milk: the best choice for the general population
Pure milk refers to the raw milk (unprocessed zero sterilized milk) milked from the body of the cow directly with 135-150 degrees of ultra-high temperature heating for 4-15 seconds for instantaneous sterilization of the milk obtained, because there is no other ingredient, so sugar-free is also high protein, protein content is generally about 3%.
Depending on the sterilization method, it can also be subdivided into bus milk and ambient milk. The advantage of pasteurized milk is low temperature sterilization, killing microorganisms while preserving the nutrition and taste in milk to the greatest extent, requiring low temperature storage, shelf life of 3 to 7 days, but the nutrient content is higher. Room temperature milk is the most common pure milk in supermarkets, that is, with high temperature sterilization of more than 132 degrees, the advantage is to ensure that all bacteria are killed, the shelf life can be 2-6 months, only need to store and transport at room temperature, the disadvantage is that there is a certain loss of vitamins in milk.
High calcium milk: High in calcium content, but not conducive to absorption
High calcium milk, focusing on the word "high", is "milk with higher calcium content". International standards limit the calcium content of high calcium milk to "120mg/100ml (above)".
In fact, "high calcium milk" needs to be rationally looked at. Because milk itself is a liquid with high calcium content and high absorption rate, the amount of calcium contained in ordinary milk has reached 100-120mg/100ml, which is enough for the human body to absorb and utilize.
High calcium milk does have a higher calcium content than pure milk, but in terms of the amount of calcium that can be absorbed by the human body, there is not much difference.
The calcium in high-calcium milk is calcium with low absorption rates such as fortified calcium carbonate, while the calcium in ordinary milk is calcium lactate, which is very easily absorbed by the human body.
For people with a relatively balanced diet, there is no need to drink high-calcium milk to supplement calcium. In other words, if your usual intake of calcium is really limited, you can drink some high-calcium milk and supplement with vitamin D3.
Soothing milk: more suitable for people with lactose intolerance
Soothing milk is a "relatively unique milk" that does not contain lactose (lactose is broken down into glucose and galactose that make it easier for the body to absorb). Therefore, this kind of milk is suitable for people with "lactose intolerance", such as people who always have diarrhea as soon as they drink milk, and they can choose comfortable milk.
From the taste point of view, Shuhua milk is sweeter to drink than ordinary milk (the sweetness of glucose is greater than lactose), in addition to the composition and taste, Shuhua milk and ordinary milk basically have no other differences.
Organic milk: a kind of milk that is "highly regarded"
Organic milk is expensive in the word "organic", compared with ordinary milk, its safety and quality requirements are indeed higher, and the relevant inspection and quarantine are more stringent. However, from the perspective of nutritional value, there is actually no sufficient evidence to prove that the nutritional value of organic milk is higher than that of ordinary milk.
Milk-containing beverages: a "fake milk"
Milk-containing drinks, many people think it is milk or yogurt, but in fact it is just a "fake milk".
Milk-containing beverages are beverages made from fresh milk or dairy products, fermented or unleavened processing. The first ingredient is water, followed by white sugar (sweetener), acidulant, flavor and other food additives. Therefore, its essence is a beverage, and it has nothing to do with milk.
From the perspective of nutritional value, the amount of protein, mineral calcium and other nutrients contained in milk-containing beverages is far less than that of pure milk, and a lot of sugar substances are added, and it is easy to increase the risk of caries, obesity, diabetes and other diseases.
Therefore, whether it is for children or adults, it is not recommended to buy milk-containing drinks. See the label before buying, do not take the milk drink as milk.
Question 3: What should I pay attention to when buying milk?
The variety of milk drinks on the market makes many people do not know how to choose, buy milk for the elders, it is recommended that you choose "ordinary pure milk" such as refrigerated milk and room temperature milk, of course, you can also choose original yogurt.
Appropriately choose "milk on demand" such as soothing milk and skim milk according to different physical conditions, rather than selecting only according to the price!
Question 4: Why do some people have diarrhea when they drink milk?
Most of these people who have diarrhea after drinking milk are due to lactose intolerance. To put it simply, this type of population lacks lactase in the body, when lactose enters the human body, it needs to be decomposed under the action of lactase in order to be absorbed by the human body, if there is no lactase, after drinking milk, diarrhea may occur. Is it impossible to drink dairy products, nor can you choose yogurt, which can avoid lactose intake and effectively supplement calcium.
Question five: How many rumors about drinking milk have you hit?
Milk can't be mixed with juice?
wrong! The acids in fruit juice are mostly organic acids that do not form refractory compounds with calcium, so it will not affect our absorption of calcium.
The thicker the milk, the better?
wrong! Excessively concentrated milk refers to adding less water and more milk to the milk, so that the concentration of milk exceeds the normal proportion. For infants and young children, drinking too much milk is easy to cause constipation, diarrhea, and loss of appetite. So milk is not as strong as possible!
Drinking milk before bed is more absorbable?
wrong! Many people choose to drink milk before going to bed, this habit is not good, there are two main reasons:
The first is to increase the burden on the gastrointestinal tract. Everyone knows that eating before going to bed is not good, and milk is rich in protein, the body's digestion and absorption of protein is relatively slow, and drinking milk before going to bed is bound to increase the burden on the gastrointestinal tract.
The second is to affect sleep. Milk is a liquid, drinking milk before going to bed will increase the burden on the kidneys, and increase the number of nights, affecting the quality of sleep.
It is recommended to drink milk 1 hour before bedtime to give the stomach enough time to rest.
Finally, which quality of milk is more suitable for you? Xiaobian to make a summary:
High calcium milk: more suitable for middle-aged and elderly people with moderate to severe osteoporosis
Pure milk: suitable for the general population, and paste pure milk is preferred
Skim milk: suitable for people with high blood lipids and weight loss
Milk-containing beverages: It is not recommended for any group to drink for a long time
Source: Shanxi Provincial Hospital of Traditional Chinese Medicine