A. Types of milk and selection
1.Raw milk
(1) Contains antibacterial active substances such as lysozyme.
(2) It can be kept at 4℃ for 24 hours to 36 hours.
(3) Does not need to be heated, not only is it nutritious, but also retains some trace physiological active ingredients in milk, which is good for children’s growth.
2.Pasteurized milk
(1) Crushing the fat globules in the milk, so that the fat is fully dissolved into the protein, thus preventing fat adhesion and coagulation, and also more conducive to human absorption.
(2) The shelf life is shorter, generally within 3-10 days.
(3) Nutritional value does not differ much from fresh milk, and the loss of B vitamins is only about 10%, but some physiologically active substances may be inactivated
3.Sterilized milk
(1) The processing process is fully sterilized, while the bacteria beneficial to human body are basically destroyed.
(2) Most of the shelf life is 30 days or longer.
(3) The taste is stronger, but there is some loss of nutrients, and there is 20% to 30% loss of B vitamins.
4.No antibiotic milk
It refers to milk produced from raw materials that do not contain antibiotics.
5.In addition, according to the different fat content Milk products are divided into full fat, partially skimmed and skimmed milk
(1) The fat content is, respectively, full-fat ≥ 3.1%, partially skimmed for 1% to 2%, and skimmed for ≤ 0.5%.
(2) Partially skimmed and skimmed milk is suitable for healthy people, especially adults who need to limit and reduce their saturated fat intake, and children should drink whole milk.
6.Yogurt
(1) Yogurt is a milk product made from fresh milk, which is pasteurized and then added with beneficial bacteria (fermenting agent) to the milk, fermented, and then cooled and filled. Yogurt products in the market are mostly solidified, stirred and fruit-flavored with various fruit juices and jams.
(2) Studies have shown that drinking yogurt regularly can prevent cancer and anemia, treat psoriasis and alleviate malnutrition in children; during pregnancy, yogurt provides protein, vitamins, folic acid and phosphoric acid in addition to essential energy; during menopause, it can also inhibit osteoporosis caused by calcium deficiency; in old age, eating yogurt daily can correct nutritional deficiencies caused by paranoia. So you can choose yogurt no matter what age you are.
7.Special people (primary lactose malabsorption in adults)
After drinking milk, some people may have symptoms of abdominal distension, abdominal pain, abdominal chirping and diarrhea, which is medically called “adult primary lactose malabsorption”. Those who suffer from this disease can choose lactose-free fresh milk and its products, or drink yogurt directly.
Second, the science of drinking milk
1. Do not boil the milk
If boiled, the temperature reaches 100 degrees Celsius, the lactose in the milk caramelizes, and caramel is not good for human health. After boiling the calcium in milk will appear phosphate precipitation phenomenon, thus reducing the nutritional value of milk.
Scientific method: The way of drinking depends on each person’s habits and the ability of the gastrointestinal tract to adapt to cold milk.
(1) Generally speaking, qualified sterilized fresh milk can be consumed directly as long as the preservation and transportation conditions meet the requirements. However, it is not advisable to drink more cold milk because cold milk can affect the gastrointestinal motility and cause mild diarrhea, so that most of the nutrients in milk cannot be absorbed and utilized by the body.
(2) Milk heating, generally 70 degrees Celsius with 3 minutes, 60 degrees Celsius with 6 minutes can be, but frozen milk should not be left at room temperature for more than 4 hours, so as not to multiply bacteria.
2, milk is not the thicker the better: some parents fear that fresh milk is too light, they add milk powder in it
Infants often drink too thick milk, will cause diarrhea, constipation, loss of appetite, and even refuse to eat, and over time, will cause acute hemorrhagic small intestinal infections. The scientific method: infants and young children should drink the milk thickness proportional to the age of the child, and its concentration should be gradually increased according to the age of the month.
3, milk can not be used to take medicine
Milk can significantly affect the body’s absorption rate of drugs, but also easy to make the drug surface to form a covering film, so that the calcium and magnesium and other mineral ions in milk and drug chemical reaction, the generation of non-water-soluble substances, not only to reduce the effectiveness of drugs, but also may cause harm to the body.
Scientific method: it is best not to drink milk within 1 to 2 hours before and after taking the drug.
5, can not Add orange juice or lemon juice to increase the flavor
80% of the protein in milk is casein, when the pH of milk is below 4.6, a large amount of casein will agglomerate, precipitate, difficult to digest and absorb, and in serious cases may lead to indigestion or diarrhea.
Scientific method: milk should not be added to the juice and other acidic beverages.
6, milk is not mixed with oxalic acid-rich food
When mixed, milk rich in protein and calcium will react with oxalic acid in foods such as amaranth, spinach, cabbage, chocolate, brown sugar, etc., to generate calcium oxalate that is not dissolved in water. This results in the nutrients in milk and food not being better absorbed and utilized.
Scientific method: these foods are best separated from the milk when consumed.
7, not recommended to drink milk on an empty stomach
Eating on an empty stomach intestinal peristalsis is very fast, the nutrients in the milk is not yet ready to digest and absorb, it is discharged into the large intestine, invariably causing waste.
Scientific method: when drinking milk in the morning must be eaten with carbohydrates.
Specific ways to eat: you can use milk with bread, snacks, cookies, etc., dry and thin with.
8, can not think that drinking at night is the best
In terms of nutrition, there is little difference when you drink it. According to the general custom, the majority of people drink in the morning or evening.
Scientific method.
(1) Generally speaking, if you drink 2 cups of milk a day, you can drink 1 cup each in the morning and evening. If you drink 1 cup of milk a day, you can drink both morning and evening; because milk is rich in tryptophan, drinking milk in the evening can be taken two hours after meals or one hour before bedtime, which may be helpful for people who have poor sleep.
(2) One hour after a deep sleep, whether for children or adults, there will be a peak concentration of growth hormone. At this time, the body’s anabolic metabolism is strong, and bones, muscles and internal organs grow rapidly, so the best time for young children to drink milk is at night before bedtime.
10, not the more you drink the better
Milk as a high nutritional value of food, drink less difficult to play its proper role, drink more difficult to digest and absorb all the use, in addition to excessive consumption of milk, can also cause obesity, especially for light physical labor, overweight people should pay attention to the amount of drinking, so should be based on age, physical exertion, to determine the amount of milk to drink every day.
Scientific method.
Generally speaking, adults should drink 350 to 500 ml a day, with a maximum of 1000 ml.