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Original: Ruan Guangfeng
It is said that drinking milk is healthy, can supplement protein and calcium, and many people are keen to buy milk to drink
.
But people often have many questions about milk
.
Some people say: "Milk is a good calcium supplement, then drink more and drink it as water!" "Milk has higher nutritional value than milk powder and has greater benefits for the body
.
" "Reconstituted milk is not nutritious.
" "Fresh milk has the best nutrition.
Buy fresh milk to drink".
.
.
Are these statements true? It will soon be the annual "Milk Day"
.
Today we will talk about the knowledge of milk
.
.
But people often have many questions about milk
.
Some people say: "Milk is a good calcium supplement, then drink more and drink it as water!" "Milk has higher nutritional value than milk powder and has greater benefits for the body
.
" "Reconstituted milk is not nutritious.
" "Fresh milk has the best nutrition.
Buy fresh milk to drink".
.
.
Are these statements true? It will soon be the annual "Milk Day"
.
Today we will talk about the knowledge of milk
.
1.
How old can I drink milk?
How old can I drink milk?
Answer: 1 year old
.
.
The American Academy of Pediatrics, the World Health Organization, and the Chinese Nutrition Society all recommend that babies can drink milk after they are 1 year old, and there is no need to continue to drink formula milk powder
.
Of course, if the baby is breastfeeding, you can continue to drink breast milk!
.
Of course, if the baby is breastfeeding, you can continue to drink breast milk!
American Academy of Pediatrics AAP: After the baby is 1 year old, you can give him whole milk or low-fat (2%) milk, together with solid food supplements to provide a balanced diet
.
.
WHO: At the age of 1 year, most babies can eat the same food as other family members
.
.
Chinese Nutrition Society: 13-24 months old children can gradually try ordinary fresh milk, yogurt, cheese, etc.
as part of food diversification
.
Therefore, under the condition of a normal diet, the child can drink milk after 1 year old
.
as part of food diversification
.
Therefore, under the condition of a normal diet, the child can drink milk after 1 year old
.
2.
How much milk is appropriate to drink every day?
How much milk is appropriate to drink every day?
Answer: The "Dietary Guidelines for Chinese Residents" recommends 300mL/day
.
Drinking milk is not as simple as the more the better, let alone drinking it as water
.
.
Drinking milk is not as simple as the more the better, let alone drinking it as water
.
The Harvard University research team conducted a comprehensive analysis of milk and health research and concluded that for normal people, the ideal milk intake is not more than 474mL
.
.
Taking into account the different dietary habits of each country, the recommended dietary amount varies slightly from country to country
.
The "Dietary Guidelines for Chinese Residents (2016)" recommends drinking 300mL of liquid milk per day, which is equivalent to 300 grams of yogurt or 37.
5 grams of milk powder or 30 grams of cheese (* The conversion principle is based on the protein ratio of fresh milk)
.
.
The "Dietary Guidelines for Chinese Residents (2016)" recommends drinking 300mL of liquid milk per day, which is equivalent to 300 grams of yogurt or 37.
5 grams of milk powder or 30 grams of cheese (* The conversion principle is based on the protein ratio of fresh milk)
.
Of course, special groups such as middle-aged and elderly people, adolescents, and pregnant women can eat more appropriately, and everyone can adjust according to their own circumstances
.
.
3.
Milk or powdered milk is better?
Milk or powdered milk is better?
Answer: Children under 1 year old should take breast milk or formula milk powder; after 1 year old, milk powder and milk are both good dairy products
.
.
Breast milk or formula milk powder should be taken within 1 year old
.
After one year old, you can drink milk
.
.
After one year old, you can drink milk
.
Milk powder is made by drying milk
.
After pure milk is processed into milk powder, minerals will not be lost; however, the high-temperature spray drying process will lose vitamins
.
However, the current milk powder is basically nutrient-enriched, so the content of various vitamins and minerals in milk powder with the same amount of protein may be the same as that of pure milk, or even higher than that of pure milk
.
.
After pure milk is processed into milk powder, minerals will not be lost; however, the high-temperature spray drying process will lose vitamins
.
However, the current milk powder is basically nutrient-enriched, so the content of various vitamins and minerals in milk powder with the same amount of protein may be the same as that of pure milk, or even higher than that of pure milk
.
Therefore, if you don’t like to drink pure milk, you can choose to drink milk powder.
300 grams of dairy products per day, converted into milk powder, the recommended intake is 37.
5
300 grams of dairy products per day, converted into milk powder, the recommended intake is 37.
5
About gram of milk powder
.
For children after 1 year old, there is little nutritional difference between the two.
It is recommended to choose milk powder without added sugar, but at least fortified with vitamins, such as calcium, iron, vitamin D and other nutrients
.
.
For children after 1 year old, there is little nutritional difference between the two.
It is recommended to choose milk powder without added sugar, but at least fortified with vitamins, such as calcium, iron, vitamin D and other nutrients
.
4.
Is room temperature milk better or fresh milk better?
Is room temperature milk better or fresh milk better?
Answer: All are very good, whichever is convenient to choose which one
.
.
The main difference between fresh milk and room temperature milk is the sterilization temperature
.
.
The pasteurization method used in fresh milk is also called pasteurized milk
.
This kind of milk has a low disinfection temperature and a slightly better taste, but it has strict requirements for storage temperature, otherwise it will easily deteriorate.
If you drink it daily, you can choose this kind of fresh milk
.
But it is very inconvenient for those who are often out
.
.
This kind of milk has a low disinfection temperature and a slightly better taste, but it has strict requirements for storage temperature, otherwise it will easily deteriorate.
If you drink it daily, you can choose this kind of fresh milk
.
But it is very inconvenient for those who are often out
.
Room temperature milk is milk that is sterilized by ultra-high temperature instantaneous sterilization
.
After this kind of disinfection, the bacteria are all killed.
Milk stored at room temperature does not need preservatives at all and can be stored at room temperature for a long time
.
.
After this kind of disinfection, the bacteria are all killed.
Milk stored at room temperature does not need preservatives at all and can be stored at room temperature for a long time
.
Many people worry that heating will destroy some of the nutrients in milk, but the loss it causes is not as great as everyone imagined
.
For some heat-sensitive nutrients, pasteurized milk retains more, such as B vitamins
.
However, the loss of normal temperature milk is also very small, and the most easily lost vitamin B1 is less than 30%
.
.
For some heat-sensitive nutrients, pasteurized milk retains more, such as B vitamins
.
However, the loss of normal temperature milk is also very small, and the most easily lost vitamin B1 is less than 30%
.
Besides, milk is not an important source of vitamins.
The content is not high.
It is not a pity to lose a bit.
Eat more grains, nuts and so on to make up for it
.
The content is not high.
It is not a pity to lose a bit.
Eat more grains, nuts and so on to make up for it
.
Therefore, both room temperature milk and pasteurized milk are good milk, and you can choose whichever is convenient
.
.
5.
Reconstituted milk is not nutritious?
Reconstituted milk is not nutritious?
Answer: The nutrient loss of reconstituted milk is not as much as legendary, and normal drinking is good enough
.
.
Reconstituted milk, also known as reduced milk or reconstituted milk, is made into an emulsion with the same ratio of water and solids in the original milk after adding an appropriate amount of water to milk powder
.
People's biggest worry about reconstituted milk is that "high temperature destroys nutrition"
.
But in fact, the damage to the nutrition of reconstituted milk by heating is far less than legendary
.
.
People's biggest worry about reconstituted milk is that "high temperature destroys nutrition"
.
But in fact, the damage to the nutrition of reconstituted milk by heating is far less than legendary
.
According to data from the Food Composition Database of the United States Department of Agriculture, if the milk powder is reconstituted into liquid milk in proportion, and the vitamin content of it and fresh milk is compared, the loss of both is only about 15%
.
VB1, the easiest to lose, is less than 30%
.
Moreover, milk is not a good source of other vitamins such as VB1.
The content is already low, and there is no pity to lose it.
It is better to eat more beans, nuts and whole grains
.
Some people worry that VC will be lost by heating the milk, but the VC in the milk is too small.
The best sources of VC are actually vegetables and fruits
.
.
VB1, the easiest to lose, is less than 30%
.
Moreover, milk is not a good source of other vitamins such as VB1.
The content is already low, and there is no pity to lose it.
It is better to eat more beans, nuts and whole grains
.
Some people worry that VC will be lost by heating the milk, but the VC in the milk is too small.
The best sources of VC are actually vegetables and fruits
.
The biggest advantage of milk is that it provides high-quality protein and calcium.
These two components are not afraid of heat and are hardly affected by high temperatures
.
Therefore, reconstituted milk is not a "no nutrition" poor student, as long as it is a regular product, you can buy it with confidence
.
These two components are not afraid of heat and are hardly affected by high temperatures
.
Therefore, reconstituted milk is not a "no nutrition" poor student, as long as it is a regular product, you can buy it with confidence
.
Compared with milk, other foods have higher energy
.
.
6.
Which is better, low-fat milk, skimmed milk, or whole milk?
Which is better, low-fat milk, skimmed milk, or whole milk?
Answer: The proportion of milk fat in the total diet is not high.
The choice of milk depends on personal preference
.
According to the different fat content, we can divide milk into three categories: full-fat, low-fat and skimmed
.
Whole milk contains about 3% to 3.
5% fat, low-fat milk contains about 1% to 1.
5% fat, and skimmed milk contains less than 0.
5% fat
.
The choice of milk depends on personal preference
.
According to the different fat content, we can divide milk into three categories: full-fat, low-fat and skimmed
.
Whole milk contains about 3% to 3.
5% fat, low-fat milk contains about 1% to 1.
5% fat, and skimmed milk contains less than 0.
5% fat
.
In fact, according to the recommended amount of 300mL milk per day, the fat and calories we consume from drinking such a cup of milk do not account for a high proportion of our total diet
.
Moreover, for weight loss, the total calories of the meal need to be paid more attention
.
.
Moreover, for weight loss, the total calories of the meal need to be paid more attention
.
It should be understood that the average daily milk consumption per capita in China is only more than 40 ml (urban per capita level), which is still far below the recommended amount of 300 ml recommended by the Chinese nutrition science community
.
Considering that Chinese consumption of dairy products is very low, there is no need to be too entangled in choosing low-fat, non-fat or full-fat
.
Choose whichever you like
.
.
Considering that Chinese consumption of dairy products is very low, there is no need to be too entangled in choosing low-fat, non-fat or full-fat
.
Choose whichever you like
.
7.
Milk VS soy milk, which is better?
Milk VS soy milk, which is better?
Answer: Each has its own advantages, but soy milk cannot completely replace milk
.
.
The calcium content in milk is extremely rich, and it is easily absorbed and utilized by the body, so milk is the best "calcium supplement" player, while the calcium content in soy milk is less than one-twentieth of milk, and the absorption rate is not high.
From this point, soy milk cannot replace milk
.
From this point, soy milk cannot replace milk
.
But soy milk also has its own advantages.
It is rich in dietary fiber (about 1.
1 g/100 g), but there is almost no milk in it.
Soy milk also contains soy oligosaccharides, soy isoflavones and other nutrients, which are also beneficial to health
.
In addition, the saturated fat content in soy milk is also much lower than milk, which is more friendly to cardiovascular health
.
It is rich in dietary fiber (about 1.
1 g/100 g), but there is almost no milk in it.
Soy milk also contains soy oligosaccharides, soy isoflavones and other nutrients, which are also beneficial to health
.
In addition, the saturated fat content in soy milk is also much lower than milk, which is more friendly to cardiovascular health
.
Therefore, soy milk and milk have their own advantages in nutrition, and they cannot replace each other.
The dietary guidelines also suggest that we should diversify our food and eat soy milk (soy products) and milk (dairy products) every day
.
The dietary guidelines also suggest that we should diversify our food and eat soy milk (soy products) and milk (dairy products) every day
.
8.
Plant milk VS milk, which is better?
Plant milk VS milk, which is better?
Answer: Plant milk cannot completely replace milk
.
.
In recent years, there have also been plant milks such as oat milk and almond milk (Almond milk) on the market.
How does it compare with milk?
How does it compare with milk?
Plant milk refers to the crushed grains, nuts, etc.
with water and filtered.
It looks a bit like milk, but it is not a liquid milk
.
At present, common plant milks include oat milk, soy milk, almond milk and coconut milk
.
with water and filtered.
It looks a bit like milk, but it is not a liquid milk
.
At present, common plant milks include oat milk, soy milk, almond milk and coconut milk
.
If you cannot drink milk because of milk protein allergy, lactose intolerance or dietary taboos (such as quality), you can use plant milk to replace the milk in the recipe or drink
.
But must pay attention to add extra protein, calcium, vitamin D and other key nutrients
.
.
But must pay attention to add extra protein, calcium, vitamin D and other key nutrients
.
However, from the perspective of nutritional data, oat milk has a good taste but high carbohydrate content; soy milk has the closest protein content to milk; almond milk has low calories; coconut milk has high fat content and is mostly saturated fat.
It is not recommended to drink directly
.
It is not recommended to drink directly
.
In general, the protein content of plant milk is lower than that of milk, and the calcium content is far less than that of milk, so milk seems to be a better choice for getting nutrients
.
.
Finally, I would like to remind everyone to pay attention when choosing dairy products and try to choose:
(1) Try to choose low-sugar products, preferably dairy products without additional sugar
.
Although sweetened products taste good, they will make us consume too much sugar, which is not good for our health
.
.
Although sweetened products taste good, they will make us consume too much sugar, which is not good for our health
.
(2) Pay attention to the nutrition label
.
Focus on the protein content and don't be confused by milk beverages
.
According to our country's standards, only when the protein content in 100 grams of milk exceeds 2.
3 grams can it be considered "milk"
.
As long as it is lower than this value, it means that it is not milk, but milk beverage
.
.
Focus on the protein content and don't be confused by milk beverages
.
According to our country's standards, only when the protein content in 100 grams of milk exceeds 2.
3 grams can it be considered "milk"
.
As long as it is lower than this value, it means that it is not milk, but milk beverage
.
