Drink milk scientifically

Since 1998, we have successfully explored the development model of consumption-oriented economy by putting forward three popular and inspiring slogans: "What to eat for breakfast, milk and eggs", "Please give the children a glass of milk for the next generation" and "Farmers should also drink milk". At the same time, it has built three strategic consumer groups: citizens, students and farmers. "A cup of milk strengthens a nation" and "Milk breeds new life and eggs breeds new life" have become the knowledge of the whole society, which has greatly promoted the rapid development of dairy economy in our province and even the whole country. According to statistics, in just six years, the number of dairy cows and milk production in our province increased by 3.7 times and 3.8 times respectively, dairy processing and milk production increased by 3 times and 4.5 times respectively, and the per capita dairy consumption in urban and rural areas increased by about 3 times and 20 times respectively. Nowadays, urban residents who used to drink milk have drunk too much, and rural people who don't drink milk have begun to drink. People's hot topics have changed from "Why to drink milk" to "What milk is fresher and safer to drink" and "How to drink milk is more nutritious and healthier". Today, as an advocate of "breakfast revolution" and "milk", I want to give a scientific answer to ten questions that consumers usually ask me by combining expert opinions and personal experience.

1. How much milk should each person drink every day?

As a kind of food with high nutritional value, it is difficult to play its due role when drinking less, and it is difficult to digest, absorb and utilize when drinking too much. The daily milk consumption should be determined according to age, work consumption and economic conditions. Generally speaking, adults should drink 400 ~ 500ml, that is, two bottles (two bags) of milk a day, but at least 250ml, that is, one bottle (one bag) of milk. Economic conditions allow the best three bottles (three packs), which is about 750 ml, but it is best not to exceed 1000 ml. Simply put, it means "guarantee one bottle and strive for two bottles, preferably three bottles and no more than four bottles".

Second, when is it good to drink milk?

Milk is a basic food for people, and it is generally advisable to drink it after three meals a day. It is best to drink one bottle for breakfast every day and two bottles in the morning and evening. You can also drink it outside three meals according to your personal living habits, but you should pay attention to eating starch-rich food before drinking, so that milk can stay in your stomach for a long time, which is conducive to the comprehensive absorption and utilization of nutrients. This is why it is not advisable to eat on an empty stomach. "Morning, noon and evening are fine, and it is best to drink after meals."

Third, what should I do if I have a stomachache after drinking milk?

"slowly add from less to more, it is best to drink yogurt instead." Some people are not used to drinking milk, and their bodies are not adapted. After drinking milk, they often have abdominal distension, slight abdominal pain and diarrhea, which is a kind of "lactose intolerance", while there are more people in Asia who are lactose intolerant. The ways to overcome it are: firstly, the milk quantity can be gradually increased from less to more, thus inducing the production of lactose decomposing enzyme and adapting slowly; Second, you can drink yogurt instead, because most lactose has been decomposed after yogurt is fermented by lactic acid bacteria. It can be said that yogurt is a dairy product that is more suitable for orientals to drink.

Fourth, can drinking milk at night help you sleep?

According to the research of American and British medical experts, milk contains a "natural sleep factor" called α-whey protein, which has the function of regulating brain nerves and improving sleep. Therefore, experts suggest drinking a glass of milk at night or half an hour before going to bed, which has a calming effect and can promote sleep. It is conceivable that after a busy day, drinking a cup of warm milk, accompanied by a touch of milk fragrance, into a sweet dream country, is a warm enjoyment, everyone can try. A glass of milk before bed will put you to sleep quickly.

5. Do you want to drink yogurt?

Yogurt is a dairy product with special flavor after ordinary milk is fermented by lactic acid bacteria. Some vitamins and bioactive substances can be added, and the nutritional components are more perfect than milk, which is more conducive to digestion and absorption. The live lactic acid bacteria in yogurt can also promote the harmonious balance of human intestinal flora and the excretion of toxic and harmful substances, which has certain disease prevention and health care functions. Some people call it "intestinal scavenger", while others describe it as "sour and sweet, feeling like first love". However, it should be noted that it should not be heated before drinking, taken together with antibiotics or fed to infants.

6. Is it really best to drink milk to supplement calcium?

Milk can not only provide high-quality protein, fat, vitamins and other nutrients for human body, but also contain rich natural milk calcium. Appropriate proportion of calcium and phosphorus is beneficial to digestion and absorption. It is recognized as the best source of calcium, which is more economical and effective than taking calcium supplements. According to scientific calculation, drinking 2-3 bottles of milk every day, plus a normal diet, can basically meet the human body's demand for calcium. Experts say that normal people need 800-900 mg of calcium every day, normal food provides about 400 mg, and it is best to supplement about 400 mg by drinking milk. If you want to have good legs and feet, drink more milk every day. However, it should be noted that it is not suitable to eat with vegetables (spinach, etc.). ) containing more oxalic acid, fruits (persimmons, etc. ) with more tannins and strong tea.

Which is better to drink, milk, soy milk or soy milk?

Milk provides animal protein, soybean milk provides plant protein, and the contents of minerals and vitamins are also different, while soybean milk usually adds about 5% milk powder or 30% milk to soybean milk. They are complementary in nutrition, but they cannot be completely replaced. Therefore, according to your eating habits and conditions, you can give priority to milk and drink it reasonably in order to obtain more balanced nutrition.

Does drinking milk have a protective effect on the stomach?

Because milk can form a good protective layer on the surface of gastric mucosa, it can reduce the erosion of gastric mucosa by irritating foods such as alcohol and reduce the occurrence of gastric diseases. Japan has long reported that people who drink milk have a low incidence of gastric cancer. On the contrary, drinking alcohol, especially alcoholism, will increase the burden of internal organs and induce or aggravate the occurrence or pathological changes of stomach diseases. Therefore, I still advocate that "drink more milk and less alcohol, and it is best to use milk instead of wine".

9. Which is better, fresh milk or milk powder?

Milk powder is a fine powder made of fresh milk after concentration, spraying and drying. Protein, fat, inorganic salts and other major nutrients have not changed much, but the utilization rate of amino acids has decreased, and some active substances such as vitamins and immunoglobulins have been destroyed, especially vitamins C and B 1. So if conditions permit, it is better to drink fresh milk. However, milk powder is easy to store, transport and carry, and it is still a good nutritious food for rural workers who are in the wild, remote and lack of refrigeration equipment. It is worth mentioning that after the "fake milk powder incident", consumers should choose brands and manufacturers with good quality and good reputation when buying milk powder, and beware of fake and shoddy products.

10. What kind of dairy products should I choose to drink?

At present, there are many kinds of dairy products in the market, and the nutritional quality grades are different. When choosing, we should generally master three "look" principles: one is to look at the safety and reliability of the brand, the other is to look at the fresh date, and the third is to look at the ingredients in the nutritional value. In addition, the choice of what kind of milk to drink varies according to habits and hobbies, economic conditions and different groups of people. Pasteurized milk and yogurt are the best choices for the general public to drink milk. Pasteurized milk is a kind of milk produced by pasteurization. This disinfection method can not only kill harmful microorganisms, but also retain nutrients as much as possible. The freshness is the best and the price is moderate, which is suitable for all ages.