China Dietary Guidelines 20 16 suggest that we should consume 300g of milk and dairy products every day. In 2020, the National Health and Wellness Committee issued the Nutrition Diet Guide for the Prevention and Treatment of Pneumonia in novel coronavirus, which also mentioned that it is necessary to ensure the milk intake of all kinds of people, and intake 300g of milk and dairy products every day to improve the nutritional status and enhance the resistance.
But there are too many kinds of dairy products. How can I choose the milk that suits me?
1. species
Judging from the freshness and drinking convenience of milk, it is suggested that liquid milk, that is, fresh milk or pure milk, should be the first choice.
The biggest difference between fresh milk and pure milk lies in the different sterilization methods, which can be chosen according to your own preferences. Generally, it can be distinguished on the outer packaging.
Fresh milk VS pure milk
2. Preservation period
Should the shelf life of milk be 3 days, 1 month or half a year?
Many people think that the shorter the shelf life of milk, the better, and even think that the long shelf life is due to the addition of preservatives. In fact, milk really doesn't need any preservatives.
These two sterilization processes are now very mature, and the nutrients in milk have been preserved to the maximum extent. Judging from the main nutrients such as calcium and protein, there is basically no difference, and you can choose according to your own habits and needs.
If you usually drink a lot of milk, shopping is convenient, and there is a big refrigerator at home, you can try fresh milk. If you are tired of buying trouble, like hoarding food, or go out without refrigeration, or it is inconvenient to go to the supermarket, then pure milk is naturally the best choice.
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Light and air will destroy the nutrition and flavor of milk, and accelerate the deterioration of milk. It is suggested to adopt a strong barrier packaging. The packaging of milk should be protected not only from air, but also from light.
When choosing, it is recommended to follow the following two principles.
4. Milk source
Many consumers think that milk imported from Europe and Australia is better, but it is not.
There have also been problems with foreign milk, and the production standards and testing indicators of many domestic dairy enterprises have been in line with international standards, even more stringent. The quality of milk produced in China is not inferior to that of imported milk.
Therefore, there is no need to excessively advocate imported milk. Just buy regular brands of domestic milk through regular channels. If you want to have better quality, you should choose the brand of your own ranch. This can be inquired by the brand official website, or you can call the service hotline on the package.
5. Nutrition
The calcium added in high calcium milk is mostly calcium carbonate or calcium lactate, which is equivalent to milk+calcium tablets. Compared with the calcium in milk itself, the absorption rate of added calcium will be worse. In addition, milk itself is a food rich in calcium. Drinking a glass of milk every day, plus vegetables and bean products, can meet the demand for calcium for a day, and there is no need to buy high-calcium milk deliberately.
Skim milk not only takes away the fishy smell of milk, but also removes vitamins A, D, E and K in milk, because these vitamins can only be dissolved in fat. Ordinary people really don't have to worry about a few grams of fat in a box of milk. If you like drinking milk very much and can drink more than 500g a day, you can choose skim milk.
People who are lactose intolerant, that is, people who drink milk will have bloating and diarrhea, can consider drinking yogurt or lactose-free milk. Lactose in these two kinds of milk is decomposed, which can relieve gastrointestinal discomfort.
There are all kinds of lactose-free milk on the market. I suggest you look at two indicators: (1) lactose content is zero; (2) The ingredients are only raw milk and lactase.
6. Little milk
In recent years, buffalo milk, camel milk and other ethnic milk have become more and more popular, and some merchants have blown the nutrition and efficacy of ethnic milk to the sky.
Dad evaluated and compared the nutritional components of milk, goat milk, buffalo milk and camel milk. Judging from the test results, minority milk has no advantage, and even some buffalo milk and camel milk "sell dog meat by hanging sheep's head" mixed with a lot of milk. Cattle and sheep milk is the first choice in terms of nutritional value, cost performance and breeding technology.
7. Time
Should I drink milk in the morning, at noon or before going to bed?
Some people think that morning is the prime time to drink milk; Some people think that drinking before going to bed can help sleep; Others choose to drink between meals to satisfy their hunger. When is the best time to drink milk in a day?
Indeed, some studies have found that drinking milk 30 minutes before meals can control the rise of blood sugar after meals. This not only helps to control blood sugar, but also prolongs satiety and prevents obesity.
However, people who are lactose intolerant are not recommended to drink milk on an empty stomach because it will aggravate abdominal distension and diarrhea. As for others, they can drink whenever they want and whenever they are happy.
In fact, it doesn't matter when to drink milk. What matters is to drink enough milk every day. Dietary Guidelines for China Residents 20 16 suggests that we should consume 300g of milk and dairy products every day, which is almost the amount of 1 carton of milk+1 carton of yogurt.
The recommended amount of dairy products in most countries is more than 500 grams per day. February 20 19, china dairy D20 Summit was held in Shanghai. The "20 19 China Dairy Quality Report" released at the meeting showed that in terms of dairy consumption, the per capita dairy consumption in China in 20 18 was 34.3kg, which was about the world average 1/3.
China residents' lack of calcium intake for a long time may have a lot to do with drinking less milk. Milk is rich in calcium and has high absorption and utilization rate. So when it comes to calcium supplementation, don't think about taking calcium tablets. Drinking milk first is the last word.