We are not sure whether these "Chinese medicine practitioners" who oppose drinking milk are real doctors, and it is difficult to judge the level of these so-called "Chinese medicine practitioners". However, it is really recommended that adults drink milk every day (not to mention that children should also drink milk when they grow up). Because the Dietary Guidelines for China Residents (20 16) has made a very detailed suggestion: encourage everyone to consume 300g milk every day!
We encourage drinking milk, mainly to obtain high-quality protein and calcium. The nutrition of milk is very comprehensive. Every 100g milk contains about 3g of protein, which is a "complete protein" containing essential amino acids, so milk is the source of high-quality protein.
Meanwhile, milk is also a good source of calcium. The recommended daily calcium intake is 800mg, but the average daily calcium intake of Chinese residents is only about 366mg, which is far from this recommended amount. However, the calcium content in milk per 100g reached 104mg. In other words, if you drink 300g milk every day and combine it with your daily diet, your daily calcium intake will basically meet the standard. Drinking milk is of great significance to calcium supplementation. Moreover, the ratio of calcium and phosphorus in milk is also suitable, close to 2: 1, which makes the absorption rate of calcium in milk higher. In addition, although milk is rich in calcium, it will not promote urinary calculi, and even help reduce the risk of kidney calculi. Drinking milk to supplement calcium is really cost-effective.
Let's talk about whether China people are suitable for drinking milk.
The biggest problem that bothers Chinese people is that many people say that drinking milk will upset the stomach and cause diarrhea.
In fact, according to epidemiological investigation, most Han people in China have genes that cause lactase deficiency. However, the lack of lactase does not mean that you can't drink milk. Even lactase deficiency can not be said to be lactose intolerance. Lactose intolerance is a symptom of lactase deficiency. Only about 20% of people with lactase deficiency have lactose intolerance symptoms, and there are great differences among individuals. I have seen another study before: 70% people in the world are lactose intolerant, so this is not the characteristic of China people.
According to the current research, even without lactase, bacteria in the body can help us cope with lactose intake. In other words, most adults who no longer synthesize lactase in their intestines will drink 300g of milk every day without any adverse reactions.
What should some people do if they drink milk and have loose bowels? It may be caused by eating too much milk at one time.
When the milk intake is too high, a large amount of lactose accumulates in the large intestine, which becomes difficult to be absorbed under the action of intestinal microorganisms, and then "diarrhea" will occur. But this kind of "diarrhea" is different from infectious diarrhea. It can be seen as a kind of self-regulation of the body, which is discharging a lot of lactose that cannot be absorbed. Our bodies are not sick.
So, what if someone is really intolerant of milk?
First of all, if you are really allergic to milk protein, don't drink it, and it's not bad.
Secondly, a large number of studies show that even if there is lactase deficiency in healthy adults, it does not hinder the absorption of calcium from dairy products.
One way to "tolerate lactose" is to eat a small amount of lactose many times and eat it with other grains. Several times can give the intestine enough time to digest and absorb lactose, and lactose will be digested and absorbed, so there will be no discomfort.
People with lactose intolerance and normal digestive function can drink milk on an empty stomach. But if you can't stand it, I suggest eating something first. Because drinking milk on an empty stomach, milk stays in the gastrointestinal tract for too short a time, and lactose will quickly enter the large intestine, which is prone to the "diarrhea" mentioned above. Eating other foods (such as grains) before drinking milk can greatly relieve symptoms.
Yogurt, cheese, low lactose milk products and Shuhua milk are also good milk substitutes. Yogurt, cheese and so on. Lactose is fermented by lactic acid bacteria and becomes lactic acid. Because the lactose content is reduced, it is more friendly to lactose intolerant people. Shuhua milk actually adds lactase directly to the milk during the production process, and hydrolyzes lactose before the finished product, which basically does not affect other nutrients except lactose, so you will not drink milk with lactose.
Many people have questions: Why did the milk that I drank when I was a child taste very strong, and there was milk skin after heating, but now the milk tastes very weak and tastes very thin? Why are all pure milk, but the tastes of different brands are quite different?
There are many kinds of milk, let's start with pure milk. Because there is no comparability between different kinds of milk.
What is pure milk? Only milk processed from raw milk can be called pure milk. As pure milk, there can only be three words in the ingredient list-raw milk. There can't be water, sugar or any other substance. There are two kinds of pure milk on the market now: pasteurized milk and ultra-high temperature sterilized milk.
Let's talk about what denatured milk is first. Not pure milk, but flavored milk. Raw milk is required as long as it is not less than 80%. Modified milk can be added with any food additives allowed in milk, including water, cream, sugar, thickener, essence and so on. All kinds of breakfast milk come from modified milk, Wangzai milk also comes from modified milk, and there are many modified milk, such as buffalo milk, goat milk and strong alcohol milk. They look and taste like pure milk, but when you look at the ingredient list, you will add something.
Many people think that spoiled milk is bad, but it is not necessarily so. The nutritional value of many modified milk is not much different from that of pure milk, such as Shuhua milk, which belongs to the category of modified milk because of the addition of lactase, but its essence is pure milk, and some modified milk only adds a very small amount of other ingredients, so the nutritional parameters are almost the same as pure milk, and even the nutrition is enhanced, which is a better choice for some people.
How many dimensions does milk taste? Simply put, the flavor of milk is divided into three dimensions-fragrance, taste and taste, which correspond to people's sense of smell, taste and touch respectively.
The aroma mainly comes from fat. The sweetness in the taste mainly comes from lactose, the umami taste comes from protein, and the salty taste comes from minerals. Taste: Fat brings smooth feeling, while protein brings thick feeling and astringency. The taste determines whether the milk itself is thin or thick.
There are two main factors affecting the flavor of milk. One is the milk source, and the other is the craft.
The composition of milk will be affected by various factors, such as cow breeds, health status of cows, local climate and environment, forage quality, seasons and so on. According to the form, the milk source is divided into centralized management pasture and free-range pasture.
After the milk source is collected, it can only be turned into commercial milk after pasteurization or ultra-high temperature instantaneous sterilization, and the processing technology has a great influence on the flavor of milk. Pasteurized milk tastes better because of its low sterilization temperature, less heating times, simpler technology, less loss of nutrients, closer taste to raw milk, and many flavor substances are preserved. However, the instantaneous sterilization temperature of UHT milk is as high as 137 degrees. Although the instantaneous heating at 137 degrees is only a few seconds, there are many steps in the processing process, including repeated preheating and pre-sterilization, as well as degassing and concentration, which will cause the loss of flavor substances.
Fresh milk is actually unstable, because milk is a mixture of fat, protein and other substances. If fresh milk is left for a long time, the fat will naturally float and protein will coagulate. Therefore, in order to ensure the uniformity and stability of the filled products, UHT milk has a homogenization process, that is, the original fat particles in milk are crushed by high pressure and become smaller and more dispersed. The greater the homogenization pressure, the better the technology, the smaller the fat particles of milk, and the more stable the storage. Volatile flavor substances in milk mainly exist in fat, so theoretically, the better the homogeneity, the weaker the flavor.
Degassing is to remove all the gas in milk by vacuum, and a lot of volatile aroma and odor are also removed at the same time. This process can effectively remove the fishy smell in milk, including yak milk, goat milk and other natural milk with particularly strong taste, and can also degas it to make it tasteless, so modern milk is getting lighter and lighter.
In a word, milk is rich in protein and calcium, and its low calorie can also bring a strong satiety, so it is a real "nutritious food". Adults insist on drinking milk every day, which is really good for their health.
However, some people want to get to the bottom of it: what kind of milk should we drink? As long as dairy products are allowed to be put on the market, the quality is guaranteed. All dairy products have nutritional value. Among them, pure milk is the best, whether it is pasteurized milk or normal temperature milk.
In fact, there is no need to worry about whether the protein content on the package is 2.9 or 3: 00. The subtle differences in protein are really meaningless to us ordinary consumers. Calcium doesn't need to look at the parameters. Pure milk 100 or above can be bought with your eyes closed.
In short, you can drink whatever you want and buy whatever you want. Yili and Mengniu can, local brands can, and both can. From now on, drink it.