As a natural drink, milk is loved by the masses and is also one of the oldest natural drinks, known as white blood.
Milk is rich in nutrients such as protein, fat, vitamins and minerals. Milk protein contains essential amino acids for the human body; milk fat is mostly short-chain and medium-chain fatty acids, which are easily absorbed by the body; potassium, The ratio of minerals such as phosphorus and calcium is reasonable and easy for human body to absorb. The nutritional characteristics of
milk:
Milk and its products are one of the important sources of protein, calcium, phosphorus, vitamin A, vitamin D and vitamin B2 in the diet.
Fresh milk is a complex latex mainly composed of water, fat, protein, lactose, minerals, vitamins, etc. The moisture content accounts for 86% to 90%, so its nutrient content is relatively compared with other foods low. The specific gravity of cow's milk is 1.032 on average, and the specific gravity is related to the content of solids in the milk. In addition to the relatively large variation in fat content, the various components of milk are basically stable, so the specific gravity can be used as a simple index to evaluate the quality of fresh milk. The main points are as follows:
(1) The protein in milk contains 8 essential amino acids, which are more important for children and adolescents in the growth and development stage.
(2) The fat contained in milk has low melting point and small particles, which is easy to be digested and absorbed by the human body, and the digestibility is 97%.
(3) The main carbohydrate in milk is lactose, which can regulate gastric acid in the human body, promote intestinal peristalsis and assist the secretion of digestive glands.
(4) The calcium contained in milk is the best source of calcium for the human body. Because the calcium in milk is easily absorbed in the body, it is much higher than the calcium absorption rate in other kinds of foods. Moreover, the proper ratio of calcium to phosphorus in milk is an ideal nutritious food to promote the development of bones and teeth in children and adolescents.
(5) Milk contains almost all known vitamins, such as vitamin A, vitamin C, vitamin D, and B vitamins.
(6) Milk also contains antibodies that can enhance the development of children. Milk is the most ideal food for the healthy development of children and adolescents.
What are the types of milk?
Sterilized fresh milk: Sterilized fresh milk is a liquid milk product made by pasteurization, which needs to be stored in cold storage.
Sterilized milk: UHT milk is instantaneously sterilized at high temperature, and can be stored at room temperature for 30-40 days. Traditionally sterilized milk is a liquid milk product made by long-term high temperature sterilization, which can be stored at room temperature for more than 6 months.
The content of protein, lactose, minerals and other nutrients in sterilized fresh milk and sterilized milk is basically the same as that of raw milk, with only a small loss of B vitamins, but the preservation rate of sterilized milk is usually above 90%. Bacterial milk is also more than 60%, and the loss of vitamin C is relatively large, but because it is not an important nutrient in milk, it has little effect on the nutritional value of dairy products. Commercially sold sterilized milk is often fortified with vitamin A and vitamin D. It has become one of the cheapest and most convenient food sources of these two nutrients.
4 benefits of drinking milk?
1. Promote sleep. Milk contains an amino acid called L-tryptophan, which can play a calming role. For those who have insomnia at night or have difficulty entering deep sleep, drinking a glass of milk at night can help. To make it easier to fall asleep.
2. Adults and the elderly who often drink milk can have anti-aging and longevity effects. The biologically active substances in milk can remove harmful substances in the body, strengthen immunity, promote blood circulation, and can play Anti-aging and longevity. Milk also has functions of nourishing skin care and beauty.
3. Promote calcium absorption
Drinking milk at night can effectively promote calcium absorption and increase absorptionReceipt efficiency. Therefore, it is best to drink milk at night to supplement calcium, especially those with bone problems, you can choose to drink milk at night. Juveniles drink milk to grow and develop their bodies. According to experiments, the weight and height of children who drink 500 ml of milk per day are nearly double that of those who do not drink milk.
4. Milk can promote brain development
Milk contains lactose, which is decomposed into galactose and glucose in the human body. The material composition of brain tissue and nerve tissue contains galactose, so it is small Properly drinking milk for children can promote physical and mental development.
So, how much milk is appropriate to drink a day? How to drink correctly?
Under normal circumstances, pure milk often contains a lot of high-quality protein and rich fat. It is a healthy drink that can help the body to supplement calcium. Therefore, you can drink a glass of pure milk every night before going to bed, which can help us ensure the quality of sleep, protect the gastric mucosa, and supplement calcium.
It is better not to drink milk on an empty stomach, and the daily intake of pure milk should not exceed 500ml. Generally, about 300ml of pure milk can meet the needs of the human body. .
How to drink correctly?
Do not drink milk on an empty stomach. Some people like to drink milk early on an empty stomach. In fact, this is unscientific. Because eating food on an empty stomach causes the stomach to move faster, and the nutrients in milk are discharged into the large intestine before digestion and absorption, causing a lot of nutrient loss and waste. Before drinking milk, it is best to eat some steamed bread, biscuits, bread and other foods before drinking milk, so that the nutrition in the milk can fully play its role, which is good for digestion and absorption.
Yogurt is easier to absorb than fresh milk, and it can also improve the taste.
I don’t drink milk. When drinking milk, if you can sip and drink slowly, the protein in the milk will fully contact the stomach acid in the body, forming small clots, which is beneficial to digestion and absorption.
Do not drink ice milk. After the milk is frozen, the separated taste of fat and protein in the milk is obviously weakened, and the nutrients are not easily absorbed. It is recommended to heat it below 75°C. It is also unscientific to boil the boxed liquid milk and drink it.
Milk is suitable for people, who should not drink milk?
Because milk contains relatively complete nutrients, has high nutritional value and is easy to digest and absorb, it can be eaten by the general population and is most suitable for patients, infants and elderly people.
1. Skimmed milk is suitable for the elderly and people with high blood pressure. High-calcium milk is suitable for people with moderate to severe calcium deficiency, children, the elderly, irritable, insomnia, and people with high work pressure.
2. Milk helps to sleep effectively. It is suitable for college entrance examination candidates and people working overtime. You can drink a cup before going to bed.
3. People with poor stomachs can also be used as an aid during meals, cooking the same as porridge, which is healthy and nutritious.
4. Milk weight loss. Milk weight loss method: (1), drink a glass of purified water in the morning and add a glass of milk. (2) Eat as usual at noon, but not too full. (3) Drink a glass of milk at night and eat some cucumbers appropriately. Try to control yourself not to eat other foods during the day, especially sweets.
People who are not suitable for drinking milk include:
1. People who have symptoms such as abdominal distension, excessive fart, abdominal pain and diarrhea should not drink milk. Although these symptoms are not caused by milk, they can be exacerbated by drinking milk. Therefore, people with abdominal distension, excessive farts, abdominal pain and diarrhea should not drink milk.
2. It is not advisable to drink milk after operation. Most of these people have flatulence. Milk contains more fat and casein, which is not easy to digest in the gastrointestinal tract. After fermentation, gas can be produced, which makes the flatulence worse, which is not conducive to the recovery of bowel motility.
3. People with poor digestive tract should not drink milk.
4. People with iron deficiency anemia should not drink milk. Iron in food needs to be converted into ferrous iron in the digestive tract to be absorbed and utilized. If you drink milk, the ferrous iron in the body will combine with the milk's calcium salt and phosphorus salt to form insoluble compounds, which will affect the absorption and utilization of iron.
Do you have to pay attention to these big mistakes when drinking milk?
1. Milk plus chocolate
Some people think that since milk is a high-protein food and chocolate is an energy food, eating both at the same time must be beneficial. But in fact, it's not. Liquid milk and chocolate will cause a chemical reaction between the calcium in the milk and the oxalic acid in the chocolate to produce "calcium oxalate". As a result, calcium, which has nutritional value, becomes a substance harmful to the human body, leading to calcium deficiency, diarrhea, delayed development of children and children, and dry hair.
2. The thicker the milk, the better
Some people think that the thicker the milk, the more nutrition the body gets. This is unscientific.
The so-called too thick milk refers to adding more milk powder and less water to the milk, so that the concentration of the milk exceeds the normal ratio standard. Some people fear that the fresh milk is too weak, so they add milk powder. If infants and young children often eat thick milk, it can cause diarrhea, constipation, loss of appetite, and even refusal to eat, and it can also cause acute hemorrhagic enteritis. This is because the organs of infants and young children are delicate and can not bear the heavy burden and pressure.
3. Add orange juice or lemon juice to the milk to increase the flavor
Add some orange juice or lemon juice to the milk, it looks like It is a good way, but in fact, orange juice and lemon are high fruit acid fruits, and when fruit acid meets the protein in milk, it will denature the protein and reduce the nutritional value of protein.
4. Add rice soup and rice porridge to milk
Some people think that this can make nutrition complementary. Actually this method is not very scientific. Milk contains vitamin A, while rice soup and porridge are mainly starch. They contain lipoxygenase, which can destroy vitamin A. Children, especially infants, if they don’t take enough vitamin A, the infants will be stunted and weakened. Therefore, even for nutritional supplements, the two should be eaten separately.
5. The more sugar added, the better
Unsweetened milk is not good for digestion, which is what many people believe. consensus". Adding sugar is to increase the calories supplied by carbohydrates, but it must be quantified, usually 5-8 grams of sugar per 100 ml of milk.
What kind of sugar should be added to milk? Sucrose is best. After sucrose enters the digestive tract and is broken down by digestive juice, it becomes glucose and is absorbed by the body. The sweetness of glucose is low, and it is easy to exceed the specified range when used too much.
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