How to choose milk?

There are more and more milk products on the market, and various concepts are dazzling, and consumers will inevitably have difficulties in choosing.
Yesterday I received a call from an acquaintance asking me: What kind of milk does your family drink?

I said: The quality of qualified milk sold in supermarkets is decent.

Besides, what I drink may not be suitable for you.

She said: You understand this, we will follow you to pick the right thing.

I asked: Every product has its own strengths and weaknesses.

What is the "good milk" in your mind? Is it better to compare with indicators? Besides, there are different types of milk.
Which one do you want?

This stopped her asking.

I don't know how milk is called good.
I have no clue at all, so I came to ask you.
she says.

So I spent a long time helping her sort out her thoughts and share them with friends here.

Before buying milk, ask yourself a few questions:

——What are my preservation needs for milk? Are there cold storage conditions at home? Do I need to take it when I go out?

——What is my motivation to drink milk? Is it for good taste? Or is it for nutrition? Or is it to make food?

——If it is for good taste, do you pay special attention to aroma and smoothness?

——Do you just want to drink milk, or do you want colorful milk with other ingredients?

——If it is for nutrition, do I want to supplement protein or calcium, or what other healthy ingredients do I want?

——Do you want to lose weight? Is there a doctor's advice to control fat?

——How are your physical conditions? Is there any milk indigestion problem? Are there any milk protein allergies?

——Is there any lactose intolerance problems such as flatulence, bowel, diarrhea and so on when drinking milk?

——Do you care about the price/performance ratio? Should I be satisfied if I drink enough nutrients, or do I have to buy the best quality products?

and many more.

Then, choose according to your needs.

1 Pick milk according to storage conditions

1 Pick milk according to storage conditions

Every milk product has a shelf life and quality conditions, please read carefully.

Consumers who have refrigerated conditions at home and can go to the supermarket to shop at least twice a week can choose "pasteurized milk" that requires refrigeration and has a shelf life of 2 to 14 days at 2-6°C.

According to relevant national standards, pasteurized milk cannot be added to any ingredients.

It is pure milk and the most "fresh" milk that most people can drink.

Pasteurized milk has a low temperature for pasteurization, usually 70 to 80 degrees Celsius, and there are even some "filtered sterilization" products that have not been heated at all.

Therefore, pasteurized milk is closest to the flavor, taste and nutritional value of fresh milk.
However, since there is no heat-resistant spore that kills bacteria, it must be transported in the cold chain and refrigerated throughout the whole process.
After buying it, it must be placed in the refrigerator immediately, not at room temperature.

If you don’t have cold storage conditions, or you need to take milk products out, such as drinking during an outing or traveling, it is suitable to choose boxed milk that can be stored at room temperature, including "pure milk" and "modified milk".

This kind of product has been subjected to high temperature sterilization treatment, which not only kills the living cells of bacteria, but also kills the heat-resistant spores.

Domestic sterilized milk can be stored at room temperature for 6 months, and imported sterilized milk products have a shelf life of 12 to 18 months.

Extending the storage time requires higher heating temperature and longer heating time, so sterilized milk is not as close to fresh milk as pasteurized milk.

First of all, there is a certain change in flavor, resulting in "heating smell"; some B vitamins have a loss of 20%~50%; some active ingredients such as lactoferrin are lost; a small amount of Maillard reaction products may also be produced, which is lost A small amount of essential amino acids such as lysine.

However, the content of protein, fat, calcium and other components did not change significantly.

2 Pick milk according to fat content

2 Pick milk according to fat content

According to the fat content, milk products can be divided into three categories: whole milk, low-fat milk (semi-skimmed milk) and skimmed milk.

Whole milk retains all the fat components naturally contained in milk, and the fat content is above 3.
0%.
The higher the fat content of milk, the more outstanding its milky smell and thick taste.

In order to enhance the flavor and taste of some milk products, the fat content is artificially increased by flashing, concentrating or adding cream, to reach 3.
5%~4.
5%, and they are labeled as "rich", "boutique", "mellow" and "enjoy".
, "Superior" and other slogans.
So, if you care about the mellow taste of milk and don’t need to control calories, then enjoy high-fat milk.

Low-fat milk products only remove part of the fat content in milk, and the fat content is reduced from more than 3.
0% to between 1.
0% and 2.
0%.
Skimmed milk products have removed most of the fat components, and the fat content has dropped to less than 0.
5%.

The fat content is reduced, the aroma and richness of low-fat milk and skimmed milk will also be significantly reduced, and the content of fat-soluble nutrients such as vitamin A, vitamin D, vitamin E, vitamin K and carotene that accompany fat is also obvious decline.
Skimmed milk is no longer a dietary source of these fat-soluble vitamins.

At the normal consumption level of 200 to 300 grams of milk per day, healthy adults and children can drink whole milk.
Those who need to control their saturated fat intake can choose low-fat milk or skimmed milk.

3 Pick milk according to protein content

3 Pick milk according to protein content

The most concerned ingredients in milk are protein and calcium.

Calcium is not a nutrient component that is mandatory by the country, so many products do not specify how much calcium they contain.
However, we can still guess which of them has high calcium content.

Because in milk, calcium and protein are always present together.
Milk products with higher protein content tend to have higher calcium content.
Therefore, by selecting milk according to protein content, products with better nutritional quality can be obtained.
Generally speaking, milk with higher protein and fat content tends to be more expensive.

Some people will say: The difference in protein content is not too big? One is 3.
0%, and the other is 3.
6%.
The total protein difference is only 20%, and the price difference is more than 60%.
So if I drink two boxes of 3.
0% protein directly, won’t I get more nutrition than drinking a box of 3.
6% protein milk? That's right.
Consumers can decide their choice through cost performance.

4 Pick the milk according to the lactose content

4 Pick the milk according to the lactose content

Some consumers in my country have "lactose intolerance".
After drinking milk, they experience abdominal distension, gas production and even abdominal pain and diarrhea.
Such people can choose "low-lactose milk" or "lactose-free milk" made by decomposing lactose.
In addition, people with enteritis, people with flatulence and diarrhea, drinking milk containing lactose are also prone to aggravation of flatulence and diarrhea.

After treating milk with immobilized lactase, the troublesome lactose will be hydrolyzed into glucose and galactose.

Compared with lactose, the human body has a very strong ability to absorb glucose and galactose, and does not produce flatulence and diarrhea.
Moreover, because glucose and galactose are sweeter than lactose, low-lactose milk "automatically" becomes sweeter and tastes better.

Of course, you can also consider not drinking milk at all and replacing it with yogurt or cheese to get the nutrients in milk.

5 Pick the milk according to the flavor and texture

5 Pick the milk according to the flavor and texture

Sterilized milk products that can be stored at room temperature are divided into "pure milk" and "modified milk".
Among them, pure cow milk does not add other ingredients, while modulated milk can contain not less than 80% milk ingredients, while adding sugar, fruits and vegetables, grains, beans and other ingredients, as well as thickeners, flavors and other foods that are licensed by the state.
additive.

In other words, no more than 20% of other ingredients are added to milk, and the protein content is no less than 2.
3%.
It is called "modified milk" and still belongs to the category of milk products.

But if you add more, it can't be called "milk", it can only be called "milk-containing beverage".
You must stare wide and see clearly.
What kind of product is it? It's written on the packaging, but the words may be a bit small.

For example, "banana milk", "oat milk", "chocolate milk", "cocoa milk", "breakfast milk", "malt milk" and so on all belong to the category of modulated milk.
Consumers can choose according to their taste preferences (in fact, many people just buy them because they like their sweetness and fragrance).

Adding sugar and flavor ingredients tends to change the energy value and carbohydrate content of milk, and slightly reduce the protein content.
Consumers who need to control their weight or need to avoid added sugar products must take a closer look at the nutrition facts table.

6 Pick the milk according to the certification mark

6 Pick the milk according to the certification mark

Some milk products have marks such as "organic food", "green food", and "non-polluted food".
These are quality certification marks related to food safety and quality, and the relevant standards and regulations for organic products, green food, and pollution-free food need to be implemented in the production process, and the relevant quality standards must be met.
Consumers can check their certification information in the "China Food and Agricultural Products Certification Information System" to distinguish the authenticity.

7 Pick the milk according to the shelf life

7 Pick the milk according to the shelf life

For pasteurized milk that needs to be refrigerated, since the current cold chain transportation and storage in my country is not strict enough, in the seasons with higher temperatures, because some trucks and supermarket warehouses do not fully refrigerate, it is prone to early microbial content.
Excessive circumstances.
Therefore, try to choose products that are close to the factory date, and drink them as soon as possible after you buy them home, and do not let the products expire at home.

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