Because milk is rich in nutrients such as protein, calcium, phosphorus, magnesium and many vitamins, it has become a daily breakfast and even a daily drink for many people. Milk is a high-quality protein source and a calcium supplement in the daily diet.
However, drinking milk is a technical job, and drinking it incorrectly may greatly reduce nutrition.
These practices deplete the nutrients in milk and also affect the absorption and utilization of calcium
1. Cooking milk at high temperature for a long time
Boiled milk for a long time will deplete vitamin C and vitamins B1 and B2, and may also form calcium phosphate precipitates, thereby reducing calcium absorption.
2. Take milk and chocolate together
Calcium in milk can chemically react with oxalic acid in chocolate to form calcium oxalate, which is insoluble in water, reducing the absorption rate of calcium.
3. Excessive intake of whole grains affects milk calcium absorption
Compared with finely processed grains, coarse grains contain more B vitamins and are rich in dietary fiber. It is good for human health to replace part of the daily refined grains. However, for people who want to supplement calcium, excessive intake of coarse grains or eating only coarse grains will cause health problems.
It affects the absorption of calcium in milk, and also affects the absorption of minerals such as iron and zinc, because dietary fiber and inositol phosphate in coarse grains can affect the absorption of calcium in milk.
4. Freeze the milk
After the milk is frozen, the fat and protein in it can be separated, and the casein is coagulated in powder form, thus affecting the absorption of calcium in the milk.
How do different groups of people choose?
Adults, Children: Whole milk is recommended. Whole milk retains most of the nutrients in milk, with a suitable ratio of calcium and phosphorus, high absorption and utilization of calcium, and rich fat-soluble vitamins such as vitamin A, vitamin D, vitamin E, and vitamin K.
Infants and young children: Breast milk is the main source of milk under 2 years old. If breast milk is insufficient, it is recommended to choose formula milk powder suitable for different months of age instead of fresh milk. After the age of two, fresh milk can be selected as part of the daily diet, and the formula milk powder of this age group can also be selected if conditions permit.
Middle-aged and elderly people: gastrointestinal function declines and calcium loss, prone to osteoporosis, and general lack of vitamin A. Therefore, it is recommended to drink dairy products fortified with vitamin AD.
Obese and high-fat people: Skim milk or low-fat milk are more suitable because they cannot consume too much fat, especially saturated fatty acids.
People who drink milk every day: should choose “pasteurized milk”. Pasteurized milk has been sterilized at low temperature to retain most of the nutrition of milk, but the shelf life is short and needs to be stored at low temperature. People who drink milk every day can buy fresh products in small quantities and many times.
People who drink milk irregularly: choose “UHT milk”. After high temperature sterilization, the loss of vitamins is more than that of pasteurized milk, the shelf life is long, and it can be placed at room temperature.
But pay attention to the room temperature milk after opening it is best to put it in the refrigerator and drink it as soon as possible.
These groups of people need to pay attention to these
1. People with “lactose intolerance”
In life, it is often found that some people will feel abdominal distension, abdominal pain or even diarrhea after drinking milk, mainly because such people lack lactase or have very low activity of lactase in their bodies and cannot decompose lactose in milk. tolerance”.
Suggestion: This group of people can drink milk in small amounts after heating, or it can be combined with staple food to delay gastric emptying, increase the residence time of lactose in the small intestine, and relieve symptoms of lactose intolerance.
Or choose low-lactose milk and lactose-free milk on the market, such as Shuhua milk. Of course, you can also choose to drink yogurt or cheese instead. Reminder: How to choose low-lactose milk and lactose-free milk? Teach you a little trick, learn to read the food nutrition list: low lactose milk (lactose content ≤ 2g/100ml), lactose-free milk (lactose content ≤ 0.5g/100ml).
2. People with moderate or severe acne
During periods of frequent acne breakouts, milk intake can be temporarily reduced. Many clinicians believe that certain ingredients in cow’s milk aggravate acne, and that low-fat and skim milk cause more acne than whole milk.
Therefore, mild acne patients can drink a glass of milk every day; moderate and severe acne patients can consider reducing the frequency of milk intake, or choose sugar-free yogurt!
3. People with milk protein allergy
Milk is not recommended. Some people will have rashes, pimples and other symptoms after drinking milk.
At this time, they need to go to the hospital to find a doctor for diagnosis. Infants with cow’s milk protein allergy need to avoid milk sources and use formula milk for special medical purposes, such as deeply hydrolyzed milk powder or ammonia goat milk powder, under the guidance of a nutritionist.
4. Patients after abdominal surgery
It is not advisable to drink milk immediately. The recovery of gastrointestinal function of patients after abdominal surgery is more or less affected, and milk protein is a macromolecular protein, which is easy to ferment and generate gas during the digestion process of the gastrointestinal tract, which aggravates the flatulence and is not conducive to the recovery of gastrointestinal function.
Is it bad for your stomach to drink milk on an empty stomach?
Some people drink milk on an empty stomach and have diarrhea symptoms, and they think that drinking milk on an empty stomach is not good for the stomach.
The truth:
In fact, in most cases, drinking milk on an empty stomach will not cause discomfort. Gastrointestinal discomfort is mostly due to lactose intolerance.
In general, milk can be drunk anytime. For those who are lactose intolerant, they can adjust according to their own feelings.
Patients with digestive system diseases such as gastric ulcer and gastroesophageal reflux should follow the doctor’s advice if they want to drink milk.
Tips:
Milk is the best food choice for calcium supplementation for the human body. No hormones are added to qualified milk; there are no preservatives in pure milk; high temperature sterilized milk (normal temperature milk) is as nutritious; drink vegetable milk (coconut milk, almond milk) It is better to eat beans and nuts directly; the calcium supplementation effect of high-calcium milk is not much different from that of ordinary milk.
What should I pay attention to when drinking milk?
1. Milk cannot be used as water
Milk can provide the human body with high-quality protein and calcium, but at the same time, the fat content is not low. If you consume too much, it will cause excess energy. In addition, excessive protein intake will also increase the burden on organs such as the kidneys.
2. Do not use milk to deliver medicine
The calcium contained in milk will react with the drug, and it is easy to form a covering film on the surface of the drug, reducing the efficacy of the drug and possibly causing harm to the body.
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