Milk is a healthy drink that everyone is drinking every day for "Chinese Residents’ Diet Guidelines", which tastes mellow.There will be some differences in the suggestions of milk in different countries. The most are Australia. Their country recommends that residents drink enough 750 ml milk every day, while my country recommends drinking 300 ~ 500 ml milk every day.
Recommended intake of adult milk in some countries [1]
nation
Suggestal intake (ML) every day
China
300 ~ 500
Canada
500 ~ 750
Australia
750
USA
720
Türkiye
600
France
450
India
300
Japan
200 ~ 300
South Korea
200
It can be seen from the comparison of different countries that my country ’s recommendation of milk is at a medium level, and even so that the amount of milk drinking for residents in our country is unsatisfactory.In 2018, the average daily milk and product intake of adults in my country is only 27.9 grams/day. This is less than 1/10 of the lowest intake of the dietary guide. Only 4% can drink more than 200 grams a day. milk.Regarding drinking milk, Chinese residents really have to continue to work hard!
So, if you can drink 1 cup of milk every day, what will happen to your body?
01
The nutrition of milk is not only calcium supplementation
First of all, let’s talk about the nutritional value of milk. The most familiar is calcium supplement.Drink 300 ml milk every day to get calcium of more than 300 mg, which can reach nearly 40%of the calcium demand for general population every day.In fact, in addition to drinking milk, you can also supplement other nutrients!
High -quality protein: Milk contains high -quality protein, which is mainly a tinomamin and milky protein that is easily absorbed by the human body.The protein content is about 3.5%, which is an important way to supplement protein daily. If you drink 300 ml milk every day, you can consume nearly 10 grams of protein, which can meet the 18% of the daily protein demand of ordinary women.
Potassium: The potassium content of milk is very rich, 180 mg /100 grams, and it is easy to intake.1 pack of 250 ml milk can supplement 450 mg of potassium, accounting for 22.5%of the daily potassium demand of the general population.
Magnesium: Although the magnesium content in milk is not very high, it is only 11 mg /100 grams. However, if you can drink 500 mL milk, you can consume 55 mg of magnesium, which can meet the 17%of the daily magnesium demand of the general population.
B vitamin: Milk is a good source of vitamin B, especially vitamin B2. Drinking 300 ml of milk a day can intake 0.36 mg of vitamin B2, reaching 26%of the recommended intake.
Vitamin D: There are very few foods that can supplement vitamin D in common foods, and milk can provide us with a small amount of vitamin D. Many milk will further strengthen vitamin D.The content of cheese vitamin D with milk is relatively high. It is 7.4 micrograms /100 grams. Eating 50 grams can meet the daily demand of the general population 37%.
The nutritional value provided by 300 ml milk [2]
nutrient content
Percentage of RNI (%)
Adult woman
Adult man
calcium
40
40
protein
18
15
Vitamin B12
26
26
Potassium*
27
27
magnesium
10
10
RNI is a recommended intake *data is appropriate intake (AI)
02
What are the health benefits of drinking milk?
In addition to rich nutrition, milk is also good for the improvement of many diseases.
Strong bones: Milk is not only rich in calcium, but also more suitable for calcium and phosphorus. It also contains vitamin D and lactose that can promote calcium absorption.Drinking milk every day can strengthen the bones, which is very suitable for osteoporosis.Studies have shown that the intake of milk and their products can increase the bone density of children, adolescents and postmenopausal women.
In addition, lactose in milk can also promote intestinal lactic acid bacteria, especially the reproduction of bisidobacteria, and improve intestinal health.
Drinking for people with high uric acid: High uric acid in the body is an important factor that induces gout attacks, and milk is very suitable for such people to drink.
First of all, milk belongs to low purine foods; secondly, the casein and whey protein contained in milk can promote the excretion of uric acid; and dairy products can promote the kidneys of the kidneys to excrete uric acid.The amount of discharge increases significantly to 200%, which may have the effect of helping to reduce uric acid.
Suitable for type 2 diabetic patients to drink: Some studies have stated that drinking milk every day has a strong diabetic protection effect.Because the release of insulin requires the participation of calcium, insufficient calcium intake can change the balance of calcium ions in the cells and extracellular calcium pools of pancreatic β cells, and ultimately affect the normal release of insulin; whey protein can also improve insulin resistance.Therefore, patients with type 2 diabetes can insist on drinking milk every day.
Control blood pressure: Mineral calcium, potassium, and magnesium contained in milk are helpful for controlling blood pressure.Insufficient calcium intake can increase blood pressure, and the daily calcium intake is less than 600 mg of 600 mg and the occurrence of hypertension.In addition, calcium promoting sodium from urine can be one of its mechanisms of lowering blood pressure.
The intake of potassium is negatively related to the blood pressure level. The sufficient potassium intake in the diet is obvious on the hypertension and antihypertensive effect of hypertension.The production of thrombosis; magnesium also helps to reduce blood pressure. The possible mechanism is that magnesium can reduce blood vessel tension and shrinkage, and can also promote vascular diastolic.
It may prevent cancer: Many people worry that drinking milk will cause cancer. In fact, the latest evidence shows that the intake of milk and their products may have nothing to do with the risk of prostate cancer and breast cancer.In addition, the intake of low -fat milk and its products may reduce the risk of incidence of breast cancer by 16%.
In 2018, the third expert report from the World Cancer Research Foundation/American Cancer Institute (WCRF/AICR) concluded that edible dairy products may reduce the risk of colorectal cancer; there is also a META analysis showing that it increases every day: increased every dayThe intake of 200 grams of products, the risk of colorectal cancer is reduced by 7%.
It may improve sleep: Many people have heard that drinking milk can improve sleep. The reason why this is the main reason is that milk contains colorful acid.High can make us sleepy.However, the results of whether drinking milk can improve sleep is inconsistent, and it may have the effect of improving sleep for the elderly and inpatient patients. It still needs to be further studied.
On the other hand, calcium deficiency can excite nerves, and the cerebral cortex continues to be excited, which may affect sleep.And milk can provide us with sufficient calcium to avoid excessive nerve excitement.
03
How to choose milk?
Since milk has a lot of benefits to health, it is recommended to work hard to drink 300 ~ 500 ml every day.There are many types of milk on the market now, how do you choose?
Basal sterilization milk: This milk is made of milk as a raw material, and milk obtained through Papani sterilization process.The bactericidal temperature is generally below 80 ° C. While killing the pathogenic bacteria in milk, it can retain more nutrition and flavor.At the same time, the effects of Pasan sterilization on milk in milk are also relatively small, which will only cause 15.4% of the degeneration of whey protein, and can better retain the immune activity of immunoglobulin.
However, the shelf life of Basal sterilization milk is relatively short, and it needs to be kept in refrigerator. The shelf life is generally 3-10 days, and some can reach 15 days. The product standard number on the packaging is GB 19645.
Figure: e -commerce platform
Ultra -high -temperature sterilization milk: The sterilization temperature of this milk is high, generally at least 132 ° C, and the loss of nutritional components will be more than Basal sterilization milk.However, the difference is small and the flavor is slightly different. Consumers can choose according to their preferences.
Nevertheless, ultra -high temperature sterilization milk also has its advantages, that is, the shelf life is long, no need to refrigerate, and only need to be kept as warm as temperature.It can generally be stored for more than 3 months, often 6 months, and some can even reach 1 year.This is very convenient for friends who do not have a refrigerator or people who often travel and travel. The product standard number on the packaging is GB 25190 is ultra -high temperature sterilization milk.
Figure: e -commerce platform
Zero lactose milk: Zero lactose milk will add lactase when production and processing, and decompose lactose in milk into glucose and semi -lactose.This is very friendly for people with lactose intolerance, and can avoid abdominal pain and diarrhea after drinking milk.
In addition to raw milk, the ingredients of zero lactose milk also contain lactase, which is a modulation milk. The product standard number is GB 25191.
Figure: e -commerce platform
1 cup of milk per day, diverse food, nutrition and healthy.It is recommended to drink at least 300 ml a day. For lactose intolerance, you can choose zero lactose milk.
Did you drink milk today?
references:
[1] Chinese Society of Nutrition. Chinese Resident Diet Guidelines [M]. People’s Health Publishing House .2022
[2] Yang Yuexin. China Food ingredients Table 6 Edition 2 [M]. Peking University Medical Press, 2019
[3] Evaluation of vitamin D nutritional status and improvement of expert consensus
[4] Tian Fang, Shao Chunhai, Liu Jingfang. The intake of milk and dairy products reduces the level of blood uric acid in patients with gout [J]. Shanghai Medicine, 2013,34 (05): 9-11.
[5] Ye Yanbin, Luwei, Chen Yuming, etc. The case compared with the risk of nutritional factors and type 2 diabetes. [C] // Chinese Nutrition Society.The publisher is unknown], 2015: 117-118.
[6] Sun Changzheng. Nutrition and Food Health Studies 7th Edition [M]. People’s Health Publishing House. 2017: 45
[7] Yang Yuexin, Ge Keyou. China Nutrition Science Book 2nd Edition (Volume) [M]. People’s Health Press, 2019
Source: WeChat public account "Popular Science China"
Author: registered nutritionist Xue Qingxin
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