The most common breakfast drinks are "milk and soy milk". However, there are always people who like to compare popular things. For those who like to drink milk, milk must be YYDS, while soy milk must be YYDS.
In fact, whether it is soy milk or milk, its nutritional value is very rich, and it can be said that "each has its own merits." But if you have to distinguish between high and low, you need to look at each person's physique. So, is it better to drink soy milk or milk? How to choose the best one for you?
1 Protein
From the perspective of protein content, The protein content in milk is 7.2 grams per 200 grams; The protein content in soy milk is 7 grams . It can be said that the protein content is relatively high.
Although both are high-protein drinks, there are certain differences in the protein they contain. The main protein components in milk are casein, whey protein, etc., and their absorption and digestion capacity is around 90%; The main protein components in soy milk are soybean protein, which absorb The digestion capacity is around 80%.
From the perspective of protein content and nutrient absorption, the protein value in milk is higher than that of soy milk. People who want to supplement protein can choose protein.
2 Calcium
Calcium, as the main nutrient for the human body, a slight deficiency may affect the health of bones. If you want to supplement calcium, you can not only take calcium tablets , but you can also drink milk. The calcium content in milk is at the "YYDS" level, which is unmatched by soy milk. Assuming you drink 300 grams of milk every day, you can supplement 50% of the body's calcium . Therefore, for those who want to supplement calcium, the nutritional value of milk will be higher.
3 Fat
In terms of fat content, the fat content in every 200 grams of milk is 7.2 grams, saturated fat accounts for 65%, which can provide a certain amount of energy for the human body; the fat content in every 200 grams of soy milk is 3.2 grams, unsaturated fat accounts for 85%. People with higher cholesterol levels can choose to drink soy milk, which is more beneficial to cardiovascular and cerebrovascular health.
Friendly reminder: From the data, we can see that the fat content of milk is twice that of soy milk. Therefore, for patients with hyperlipidemia, they can usually drink a little soy milk. If they really don’t like drinking soy milk, they can choose low-fat milk or skim milk; of course, if you are relatively healthy, either soy milk or milk can be used appropriately. Drink.
4 Carbohydrates
Milk and soy milk also contain a certain amount of carbohydrates. For people who consume too much energy, drinking a little appropriately can supplement energy. However, milk and soy milk contain different carbohydrates. Let’s learn about them one by one.
① Milk - lactose
The carbohydrate in milk is mainly lactose, the total content of lactose is about 3.4%~5.4%. Lactose not only supplements energy, but also promotes the absorption of nutrients and has a certain protective effect on the intestines. However, not everyone is suitable for drinking milk. For people who are lactose intolerant, drinking milk will not only fail to supplement nutrition, but will cause symptoms such as flatulence and diarrhea.
② Soy milk - starch, soy oligosaccharides
The carbohydrates in soy milk are mainly starch and soy oligosaccharides. The total content of these two carbohydrates is about 1~4%. Starch can provide the human body with the energy it needs; soy oligosaccharides can promote intestinal peristalsis and also have a certain protective effect on the intestines. Therefore, you can choose according to your own situation. If you are lactose intolerant, you must choose soy milk.
5 Vitamins
Of course, soy milk not only contains calcium, fat, protein but also contains certain vitamins. Milk mainly contains vitamin A, vitamin B2 and B6 and vitamin D; Soy milk mainly contains vitamins B2 and B6, but compared with milk, the content of these two vitamins is slightly lower than that of milk.
However, the main function of vitamin A is to delay aging and is a good antioxidant ; in addition, vitamin B2 can improve vision and promote hair growth ; vitamin B6 can promotes sugar metabolism ; Vitamin D can promote calcium absorption and so on. You can choose according to your own situation
6 Isoflavones
Of course, the reason why soy milk is so popular is that it also contains a kind of "isoflavone" Substance, this substance is not found in milk. Isoflavones can promote the secretion of hormones ( estrogen ) in the body. In addition, isoflavones have a certain inhibitory effect on the oxidation of low-density lipoproteins, indirectly protecting cardiovascular health.
Summary: From the above articles, we know that both soy milk and milk are drinks with high nutritional value. There is no one who is better, so everyone can make a targeted choice according to their own situation.
Of course, according to the "Dietary Guidelines for Chinese Residents 2022", under normal circumstances, it is recommended that everyone can drink 300-500 ml of milk and consume 25 grams of soy products every day. So if you are not opposed to these two drinks, you might as well try both.
Reference:
【1】Which one is more nutritious, soy milk or milk? How to choose? You will not be confused after reading this·Beiqing.com·2022-01-20
【2】People who love to drink milk and those who love to drink soy milk , how much is the nutritional difference?·Ganzhou online·2020-11-20
