Should middle-aged and elderly people eat dairy products every day?

There are many opinions on this issue.

These words sound very confusing, but the truth is not so subversive

The average daily dietary calcium intake in China is about 400 mg

Eating enough protein is also important for maintaining muscle mass in older adults

A recent study of nutritional interventions published in the BMJ found that, at least for the elderly, it is better to eat enough calcium and protein

Tests were conducted at the start of the study, and neither group of older adults had vitamin D deficiency

Two years later, comparing the risk of falls, fractures, and hip fractures between the two groups of older adults, it was found that the group that increased calcium and protein intake performed significantly better: a slight increase in bone density and an 11% reduction in the risk of falls , a 33% reduction in fracture risk and a 46% reduction in hip fracture risk

According to the current research information, my understanding of calcium supplementation with milk is as follows:

1.

2.

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5.

The gourmet recipes for milk are recommended as follows:

Recommended way to eat 1.

Recommended eating method 2.

Recommended way of eating 3.

Recommended way of eating 4.

Recommended eating method 5.
Use skim milk instead of water to steam the custard, the taste does not change significantly, but there will be more calcium and protein
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As long as you really want to get the nutrients in it, you can always find a delicious and convenient way to eat it!