Milk protein has high nutritional value, is easy to digest and absorb, is rich in minerals and trace elements, and has low cholesterol content, so it is a nutritional and health-care beverage that is particularly beneficial to the health of the elderly. Although the nutritional value of milk is high, improper drinking methods can not play its due health care role. Some old people only drink a glass of milk for breakfast because they eat less.
In this way, the precious high-quality protein in milk can't repair, renew tissues, improve immune function, promote metabolism and other physiological functions, but can only provide some energy for the body, which is actually a waste. The correct way is to eat a certain amount of starchy staple foods, such as rice and noodles, and then drink milk. In this way, starchy food can provide the energy needed by the body, and protein can give full play to its physiological functions. What needs attention is the way of drinking milk.
Experiments show that drinking milk several times a day has higher calcium absorption rate than drinking milk directly once. Therefore, it is recommended to drink 500ml milk two or three times a day. Because milk contains a hypnotic substance, you can drink about 200 ml of milk half an hour before going to bed every night.
Fresh sterilized milk does not need to be boiled, and can be drunk after heating; Sterilized milk refrigerated overnight only needs to be heated and boiled. Never boil it repeatedly, because it will destroy the vitamins contained in milk and reduce the nutritional value of milk. Osteoporosis and its related fractures seriously affect the quality of life of the elderly. The nutrition investigation report shows that calcium intake is closely related to the occurrence of fractures. If the daily calcium intake is less than 470 mg, the probability of fracture is 2.5 times that of those who consume more than 750 mg per day.
At present, there are many kinds of calcium supplements and health products on the market. In fact, milk is a good calcium supplement, which is both economical and affordable. The investigation of bone mineral density and its related factors in 286 elderly people over 50 years old shows that bone mineral density tends to decrease with age. Moderate exercise and regular drinking of milk can delay the decline of BMD and prevent the occurrence of fractures.
Lactose contained in milk has the function of promoting calcium absorption, its calcium-phosphorus ratio is appropriate, and its absorption rate is high, so it is a good food source for calcium supplementation. The recommended calcium intake for the elderly is 800 mg per day. Every 100 ml of milk can provide 100 mg of calcium. In this way, drinking 500 ml of milk every day, plus calcium provided by other foods, can meet the physiological needs.
The diet structure in China is dominated by plant food, and the consumption of dairy products is low. Many elderly people do not have the habit of drinking milk for a long time, and the activity of lactase in the body is low, and some elderly people may have lactose intolerance. That is, after drinking milk, there are symptoms such as abdominal pain, bloating and diarrhea. Older people with these conditions can drink yogurt and cheese instead.
Yogurt is made of fresh sterilized milk fermented by live lactic acid bacteria, in which lactose has been decomposed into lactic acid, so it will not cause lactose intolerance. Compared with milk, yogurt has many other advantages. First of all, it is acidic, which can not only promote digestion, but also the calcium in yogurt has been converted into calcium lactate, which is easy to absorb; Secondly, live lactic acid bacteria can inhibit the growth of spoilage bacteria in the intestine.
Spoilage bacteria can produce a large number of toxic metabolites, such as indole, hydrogen sulfide, amine, phenol and so on. If you don't detoxify in time, it will lead to liver dysfunction and circulatory disorder, interfere with the nervous system and affect sleep.
Lactic acid bacteria can inhibit the growth of these spoilage bacteria in the intestine, thus inhibiting the production of harmful metabolites. In addition, live lactic acid bacteria can also regulate intestinal flora, which is especially important for the elderly who need to take broad-spectrum antibiotics for a long time because of chronic diseases. It is suggested to drink a cup of yogurt while taking antibiotics to reduce the side effects of antibiotics.
In addition, some diseases should be careful to drink milk. Patients with iron deficiency anemia should not drink a lot of milk, because the calcium in milk will prevent iron from transforming into ferrous ions in the digestive tract, which is not conducive to iron absorption. Patients after abdominal surgery should not drink milk, which may easily cause flatulence or diarrhea in the abdomen and affect recovery.
In recent years, it has been found that drinking milk in patients with urinary transferase deficiency will cause lens lesions and accelerate the generation of senile cataracts, so patients with family history of cataracts should not drink milk. But ordinary old people can rest assured to drink milk. In short, as long as most elderly people insist on drinking 1-2 cups of milk every day and pay attention to scientific drinking methods, they can make full use of the nutritional value of milk and let their elderly friends get good health care and health.