Thursday, June 25, 2020

Common types of milk and how to choose

1. Low-fat milk

According to the difference in milk fat content, milk can be divided into full-fat milk (fat content 3.5%-4.5%), semi-skimmed milk (1.0%-3.5%) and skimmed milk (generally less than 0.04%). Calculated by taking 250mL of whole milk every time, the fat in it will bring us about 80kcal of calories (about 10 minutes of walking can be consumed), accounting for more than 10% of everyone's daily fat. If you add 150mL of yogurt at tea time, these calories should not be underestimated for someone who is trying to maintain a perfect body! Therefore, low-fat milk or skimmed milk is often preferred by girls.

However, the most important ingredient in milk is also fat. As the most complex lipid substance in composition and structure, milk fat bears the rich connotation of more than 400 fatty acids, giving milk a rich and unique aroma and a full and mellow taste. Therefore, the taste of milk without milk fat will be relatively faint. Even if a part of food flavor is added, it is definitely not as good as the rich experience of smell and taste of whole milk.

However, while removing fat, fat-soluble vitamins in milk have to be buried, and vitamin D bears the brunt. This may be the price of "downsizing".

2. Low lactose milk

Dare to drink a whole glass of milk in one breath? Has your stomach started to grumble? Hey, don't worry, you are not alone!

Most Asian adults are more or less lactose intolerant. In fact, from weaning, our ability to synthesize lactase has begun to deteriorate, and our ability to break down lactose has also decreased. The lactose remaining in the intestine is broken down by bacteria and produces a lot of gas, which causes various embarrassing situations and even makes you frequently run to the bathroom.

Fortunately, the degradation of lactase synthesizing ability is not completely irreversible. Progressive "exercise" will still bring progress. In addition to the yogurt we are familiar with, lactose intolerant patients can also start with low lactose milk and regain your body's "milk memory".

Although different brands of low-lactose milk are called differently, in principle, they use lactose hydrolysis technology to help you "digest" most of the difficult lactose molecules in the factory in advance. There is no nutritional loss and no stomach trouble. You have no reason to refuse milk. With the increase in drinking volume, it won't take long for your lactase synthesis system to recover part of its labor capacity!

3. Nutritionally fortified milk

Milk is one of the best sources of calcium in the daily diet, whether it is free calcium (about 1/3 of the total) or calcium caseinate-calcium phosphate complex (about 2/3), it is very suitable The human body digests and absorbs, the absorption rate can be as high as 32%. The high-calcium milk plays the role of icing on the cake-although the added calcium component is inferior to milk calcium in terms of "quality" due to the different structure, the "quantity" advantage of about 35% is still obvious.

At the same time, many milk manufacturers have also added vitamin D to high-calcium milk, which plays a role in promoting calcium absorption and regulating blood calcium balance. High-calcium milk is a good choice for teenagers, expectant mothers and nursing mothers who are in adolescence, as well as middle-aged and elderly people with increased calcium loss.

In addition to the calcium and VD that are often talked about, there are many other types of nutritional fortifiers in milk. For example: a variety of vitamins and minerals are necessary for normal physiological activities of the human body, suitable for young people with strong metabolism; lactoferrin, with certain antibacterial and antiviral activities, suitable for children with weak resistance; DHA, EPA, etc. Saturated fatty acids are an important part of the retina and nervous system. Children, the elderly, and mental workers can all supplement them appropriately.

In addition, due to the "convenience" needs of modern urban people, soluble dietary fiber has also been added to milk more and more, which can help friends with poor bowel function to enhance intestinal peristalsis and prevent and improve constipation problems.

4. Seasoned milk

Although milk of various flavors does not add much "nutrition", it can make the choice more abundant.

For most drinkers, milk is still the most common in breakfast, so cereal grains that meet everyone's eating habits have entered the "milk altar". In addition, in order to cater to the taste of the Chinese people, domestic milk brands also have flavored milk with many flavors such as red dates, honey, walnuts, peanuts, etc. for your choice. Although you can't count on the magical effects of these ingredients, it's very practical to change flavors and coax yourself to breakfast.

By the way, all non-milk ingredients added to milk will affect the balance of the emulsion system more or less, so some stabilizers, emulsifiers and other ingredients will be included in the ingredients list. However, don't worry. Food additives are not terrible, as long as they are used normally according to the standard, they will not cause adverse effects on the human body.

No comments:

Post a Comment