Drinking milk like this is equivalent to "wasting it", which one does it apply to you?

This article was reviewed by Pa Li Ze, chief physician of nutrition, member of the Science Popularization Committee of the Chinese Nutrition Society

Milk has become a daily breakfast or even a daily drink for many people, as it is rich in nutrients needed by the human body, such as protein, calcium, phosphorus, magnesium and multiple vitamins. Milk is a high-quality source of protein and a "magic weapon" for calcium supplementation in the daily diet. However, drinking milk is a technical job, and drinking it incorrectly may greatly reduce the nutritional value.

These practices cause the loss of nutrients in milk and affect the absorption and utilization of calcium.

1. Cook milk at high temperature for a long time

Boiling milk for a long time will cause the loss of vitamin C, vitamin B1 and B2, and may also form calcium phosphate precipitates, thereby reducing calcium absorption.

2. Take milk and chocolate together

The calcium in milk can react chemically with the oxalic acid in chocolate to produce calcium oxalate, which is insoluble in water and reduces the absorption rate of calcium.

3. Excessive intake of coarse grains affects the absorption of calcium from milk

Compared with refined grains, whole grains contain more B vitamins and are rich in dietary fiber. Replacing part of the daily refined grains is beneficial to human health. However, for people who want to supplement calcium, excessive intake of whole grains or eating only whole grains will affect the absorption of calcium in milk. It will also affect the absorption of minerals such as iron and zinc, because the dietary fiber and inositol phosphate in whole grains can affect the absorption of calcium in milk.

4. Freeze the milk

After milk is frozen, the fat and protein in it can be separated, and the casein can coagulate into powder, thus affecting the absorption of calcium in the milk.

How do different groups of people choose?

For adults and children in general: it is recommended to drink whole milk. Whole milk retains most of the nutrients in milk, has a suitable calcium-phosphorus ratio, has a high calcium absorption rate, and is rich in fat-soluble vitamins such as vitamin A, vitamin D, vitamin E, and vitamin K.

Infants and young children: Breast milk is the main source of food for children under 2 years old. If breast milk is insufficient, it is recommended to choose formula milk powder suitable for different months of age instead of fresh milk. After 2 years old, fresh milk can be chosen as part of the daily diet, and if conditions permit, formula milk powder for this age group can also be chosen.

Middle-aged and elderly people: gastrointestinal function declines and calcium is lost, which makes them prone to osteoporosis and vitamin A deficiency. Therefore, it is recommended to drink dairy products fortified with vitamin AD.

People who are obese or have high blood lipids: Since they cannot consume too much fat, especially saturated fatty acids, skim milk or low-fat milk is more suitable.

People who drink milk every day: should choose "pasteurized milk". Pasteurized milk retains most of the nutrients of milk after low-temperature sterilization, but the shelf life is short and needs to be stored at low temperatures. People who drink milk every day can buy fresh products in small quantities and multiple times.

For those who don't drink milk regularly: choose "UHT milk". After high temperature sterilization, the loss of vitamins is greater than that of pasteurized milk, and the shelf life is longer. It can be stored at room temperature. However, please note that it is best to put the room temperature milk in the refrigerator after opening and drink it up as soon as possible.

These groups of people should pay attention

1. People with lactose intolerance

In life, we often find that some people feel bloating, abdominal pain or even diarrhea after drinking milk. This is mainly because these people lack lactase or the lactase activity is very low, and they cannot break down the lactose in milk. This is often called "lactose intolerance". Suggestion: This group of people can drink milk in small amounts and multiple times after heating, or with staple foods to delay gastric emptying, increase the residence time of lactose in the small intestine, and alleviate the symptoms of lactose intolerance. Or choose low-lactose milk and lactose-free milk on the market, such as Shuhua milk. Of course, you can also choose to drink yogurt or cheese instead. Reminder: How to choose low-lactose milk and lactose-free milk? Teach you a little trick, learn to read the food nutrition label: low-lactose milk (lactose content ≤ 2g/100ml), lactose-free milk (lactose content ≤ 0.5g/100ml).

2. People with moderate or severe acne

During the period of frequent acne, you can temporarily reduce the intake of milk. Many clinicians believe that milk contains certain ingredients that aggravate acne, and that low-fat milk and skim milk are more acne-causing than whole milk. Therefore, patients with mild acne can drink a glass of milk every day; patients with moderate and severe acne can consider reducing the frequency of milk intake, or choose sugar-free yogurt!

3. People who are allergic to milk protein

It is not recommended to drink milk. Some people will develop symptoms such as rashes and papules after drinking milk. At this time, you need to go to the hospital to see a doctor for diagnosis. Babies who are allergic to milk protein need to avoid milk sources and use special medical formula milk powder, such as deep hydrolyzed milk powder or ammonia goat milk powder, under the guidance of a nutritionist.

4. Patients after abdominal surgery

It is not advisable to drink milk immediately. The recovery of gastrointestinal function of patients after abdominal surgery is more or less affected, and milk protein is a large molecular protein, which is easy to ferment and produce gas during gastrointestinal digestion, aggravating intestinal flatulence and not conducive to the recovery of gastrointestinal function.

Is drinking milk on an empty stomach bad for your stomach?

Some people experience diarrhea after drinking milk on an empty stomach, and they believe that drinking milk on an empty stomach is bad for the stomach.

the truth:

In fact, in most cases, drinking milk on an empty stomach will not cause discomfort. Most gastrointestinal discomfort is caused by lactose intolerance.

Generally speaking, you can drink milk at any time. For people who are lactose intolerant, they can adjust according to their own feelings.

Patients with digestive system diseases such as gastric ulcer and gastroesophageal reflux should follow the doctor's advice if they want to drink milk.

Tips:

Milk is the best food choice for calcium supplementation for the human body. No hormones are added to qualified milk; no preservatives are added to pure milk; high-temperature sterilized milk (room temperature milk) is equally nutritious; drinking plant milk (coconut milk, almond milk) is not as good as eating beans and nuts directly; the calcium supplementation effect of high-calcium milk is not much different from that of ordinary milk.

What should you pay attention to when drinking milk?

1. Don’t drink milk as water

Milk can provide the human body with high-quality protein and calcium, but at the same time, the fat content is not low. If you consume too much, it will cause excess energy. In addition, excessive protein intake will also increase the burden on organs such as the kidneys.

2. Do not use milk to deliver medicine

The calcium contained in milk will react with medicines, easily forming a covering film on the surface of the medicines, reducing the efficacy of the medicines and possibly causing harm to the body.

Source: CCTV Life Circle, People's Health, Health Times

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