In 2000, the China Dairy Industry Association proposed to the Food and Agriculture Organization of the United Nations that, after soliciting the opinions of other countries, the Food and Agriculture Organization of the United Nations (FAO) advocated that June 1 of each year be designated as "World Milk Day" to improve the nutritional status of the people and enhance the physical fitness of the people.
World Milk Day is also Children's Day, and milk is rich in nutrients, especially suitable for children.
(Source network, intrusion and deletion)
The "Guidelines for Snack Consumption for Children and Adolescents in China" recommends that children aged 2-5 years drink 500 ml or equivalent milk products per day; children aged 4-5 years should drink 350-500 ml or equivalent milk products per day; and school-age children over 6 years old should ensure that they drink 300 ml or equivalent milk products per day.
But now there are many kinds of dairy products in the mall, not only restored milk, fresh milk, skim milk, organic milk and other milk, but also low-temperature yogurt, charcoal yogurt, probiotic yogurt, sour milk and other yogurt products, how to choose these dairy products?
"Too Long to Watch" version:
1. Pasteurized milk will be slightly better than room temperature milk in terms of nutritional composition and flavor, but the difference between the two is not very large, depending on personal preferences to choose
2. Restored milk is also good milk, which can also provide nutrients such as protein and calcium for the human body
3. If you are healthy, have a balanced diet, and choose whole milk or skim milk has little impact, depending on personal preferences; if you have an underlying disease (three high people, overweight/obesity, or diabetics, etc.), low-fat or skim milk can be prioritized
4. In general, yogurt and milk do not have much difference in nutritional composition, they are rich in calcium, protein and vitamins, minerals and other nutrients, when purchasing, pay attention to the proportion of protein and carbohydrate components
5. If the first place in the ingredient list is not milk but water, and the protein content is ≤1%, and the ranking of white sugar, sucrose, etc. is relatively high, it can only be regarded as a beverage
<h1 class="pgc-h-arrow-right" data-track="13" > these two types of milk are the best choice</h1>
In a broad way, pure milk is mainly divided into two categories: pasteurized milk that needs to be refrigerated, and ambient milk that does not need to be refrigerated.
Pasteurized milk is generally labeled as fresh milk, using low temperature (72-85 °C) sterilization process, which can effectively kill pathogens and maximize the retention of biologically active substances beneficial to the human body in raw cow milk.
(Source: 123RF)
However, the whole process of fresh milk production, processing, transportation and sales should be carried out under the cold chain conditions of 2 to 6 °C, and the shelf life is relatively short, generally 5 to 7 days.
Ambient milk (also known as "uh-uh-high milk") is generally labeled as pure milk, using ultra-high temperature (135 ~ 150 ° C) sterilization process, high temperature treatment can kill all microorganisms, but also partially loss of active nutrients and milk flavor in milk.
Uhtour milk has a long shelf life, generally 1 to 6 months, and does not need to be refrigerated.
(A brand of ambient milk / Source: a shopping platform)
In terms of taste, pasteurized milk tastes slightly better than room temperature milk because it retains the flavor of raw milk to the greatest extent, and nutritionally, pasteurized milk will retain more for some heat-sensitive nutrients (such as B vitamins).
But because the main way we get vitamins is actually fruits and vegetables, not mainly relying on milk, and the loss of nutrients at room temperature milk is not very much, so these two kinds of milk are very good, depending on personal preference.
If you feel that pasteurized milk needs to be refrigerated, it is more troublesome, or if drinking low-temperature milk will cause gastrointestinal stress, then choose normal temperature milk; if you want to pursue flavor and more comprehensive nutrition, then drink pasteurized milk.
<h1 class="pgc-h-arrow-right" data-track="24" > don't have to worry too much about whether to degreas or full fat</h1>
From the perspective of fat content, milk can also be divided into three categories: full fat, low fat and skimmed fat, the fat content of whole milk is generally 3% to 4%, the fat content of low fat milk is about 1% to 1.5%, and the fat content of skim milk is below 0.5%.
(Ingredient list of skim milk of a brand / Source: a shopping platform)
The "Dietary Guidelines for Chinese Residents" recommends that residents drink 300mL of milk per person per day, even if they drink a cup of whole milk (300ml), the fat content is only about 10g, and eating 100g of pork, the fat content is about 30g, so relying on drinking milk to reduce fat intake, to achieve weight loss purposes, the effect is minimal.
And skim milk is not only to get rid of fat, in the process of skimming some fat-soluble vitamins will also be removed, the nutrient content is not as good as whole milk, the taste and flavor are also much inferior.
For children, more need comprehensive nutrition, the American Pediatric Association recommends 1 to 2 years old children to drink whole milk, children over 2 years old can choose low fat or skim milk.
Therefore, if you are healthy and have a balanced diet, choosing whole milk or skim milk has little impact, depending on personal preferences; if you have an underlying disease (three high people, overweight/obese, or diabetics, etc.), low-fat or skim milk can be prioritized.
<h1 class="pgc-h-arrow-right" data-track="32" > restorative milk is also good milk</h1>
Restored milk, also known as "reducing milk" or "reducing milk", is to concentrate and dry milk into concentrated milk or milk powder, and then add an appropriate amount of water, diluted into a solution equivalent to the proportion of water and solid substances in the original milk. In layman's terms, restorative milk is milk made by blending and reducing milk powder.
Therefore, here Spring Rain Jun wants to justify the name of restored milk again, which is also a kind of milk, a commonly used dairy raw material, not "fake milk", and not "gutter oil in milk".
(For example, wangzai, which we love to drink from childhood to adulthood, is the restored milk milk / source: a shopping platform)
For the restored milk, the most worrying thing is the loss of nutrients, after all, the restored milk has undergone two high temperature treatments: it is sterilized by high temperature before drying, and it is also subjected to another high temperature after being mixed.
But in fact, high temperature heating does not have much impact on the nutritional composition of the restored milk. From a nutritional point of view, reconstituted milk is rich in protein and calcium like other liquid milk (pasteurized milk, room temperature milk, etc.), in addition to a small amount of vitamins and other nutrients.
Relevant research data show that if the milk powder is restored to liquid milk proportionally, comparing its content with the B vitamins in fresh milk, the recovered milk only loses about 15%.
As mentioned above, milk is not our main dietary route for vitamins, and 15% of this loss can be replenished by other fruits, vegetables, nuts and other foods.
<h1 class="pgc-h-arrow-right" data-track="40" > choose dairy products to first look at the ingredient list</h1>
For people with lactose intolerance, lactose-free milk can be selected, or plain yogurt can be selected.
Generally speaking, yogurt and milk do not have much difference in nutritional composition, they are rich in calcium, protein and vitamins, minerals and other nutrients, but yogurt has a big problem: in order to regulate neutralization of sourness, a lot of sugar will be added.
So when we choose yogurt, we should pay attention to the nutrition list, first of all, the protein content should be more than 2.9%, and the carbohydrate percentage is preferably within 6% (because there will be about 5% lactose in milk).
(Ingredient list / source of a brand of yogurt: shoot it yourself)
In the same way, when we choose other dairy products, we should also pay attention to the ingredient list and the nutritional composition list, do not feel that the word "milk" is milk, if the first place in the ingredient list is not milk, but water, and the protein content is not even 1%, white sugar, sucrose and other rankings are relatively high, that can only be regarded as a beverage, you can call it "fake milk".
(For example, many parents like to give their children a "dairy product" to "supplement their brain", which is actually just a drink / Source: A shopping platform)
In short, the selection order of high-quality milk is pasteurized milk - room temperature milk - restored milk, the specific choice can depend on personal preferences, the difference is not large; whether it is milk or yogurt, before purchasing, you must first look at the ingredient list and the nutritional composition list, do not buy low nutritional value, high sugar content of "fake milk", drink milk drinks every day, not only can not get the value of milk, but also drink into a "small fat mound".
Edit: Dr. Spring Rain
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Copyright notice: This article is the original manuscript, the copyright belongs to Dr. Chunyu, unauthorized reproduction is prohibited, authorization and cooperation matters please contact [email protected]