10,000 people have 10,000 opinions on drinking milk…
Some people say that drinking milk to supplement calcium, others say that drinking milk is worse than eating vegetables;
Some people say milk is a necessity for growth, others say it is a capitalist conspiracy.
Today’s article will unveil the mystery of milk and see what it really is.
Not necessarily.
First of all, judging height requires looking at our own genes, and then deciding whether to dump nutrition.
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Secondly, if it is really a nutritional factor, then you can’t dump the pot and drink less milk first. Other factors like sleep, sun exposure, exercise, illness, mood, etc. also affect height (don’t forget genes!).
If your child is not a picky eater, and there are a lot of meat, poultry, fish, eggs, vegetables, fruits and beans, then milk is not necessarily a necessity. Of course, for most children with an unbalanced diet, drinking milk every day is indeed a good way to greatly reduce the threshold of nutritional matching. Therefore, my country’s dietary guidelines and the pagoda of residents’ balanced diet recommend eating dairy products every day.
Drinking milk can indeed supplement calcium, but the relationship between calcium supplementation and fractures is not so simple and clear.
Because bone is mainly composed of three parts in the process of synthesis: 1. Calcium and phosphorus supplementation; 2. Vitamin D synthesis/supplementation; 3. Osteoblasts and fractures Activation of bone cells.
The main risk factors for fractures are: bone density (whether the above-mentioned osteogenesis process is successful), smoking, alcohol abuse, and taking certain corticosteroids and family history [1] .
Well, of course, it also depends on whether you have done some high-risk actions or suffered trauma.
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The reason why people think that calcium supplementation has a lot to do with fractures is mainly because Chinese people generally have insufficient calcium intake, so calcium has become osteoporosis (which will increase the risk of fractures) a major risk factor.
So calcium deficiency does make fractures more likely, but calcium supplementation does not necessarily reduce the risk of fractures.
Whether you will gain weight or not can never be judged by one food, milk is not good, potato chips are not good, it still depends on the total calories and the overall diet structure and habits .
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However, many studies have pointed out that full-fat dairy intake is beneficial for weight control [2].
Of course, this result must not be interpreted as “whole milk helps weight loss.”
A reasonable interpretation is this: full-fat dairy is a high-quality food with good satiety, matching energy and nutrition. This means that drinking whole milk is more satiety than eating other higher-calorie foods. After drinking, it may make people eat less other high-calorie foods, so it can help weight control. (Do you understand? The key point is to eat less.)
Well, rigorous truth is always relatively simple, but it will never pit you.
There are roughly two cases: the first lactose intolerance, and the second milk protein allergy. Specifically, it depends on whether diarrhea is accompanied by other physical reactions.
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If lactose intolerance is the cause, try drinking dairy products that contain less or no lactose, such as “shuhua milk”, or yogurt with lower lactose, and now Lactose-free milk is available for everyone.
And if you are allergic to milk, in addition to diarrhea, you may also have symptoms such as vomiting, gastroesophageal reflux, and blood in the stool [2], which is much more serious than lactose intolerance. Milk allergy can only be prevented by strictly avoiding all foods that contain milk proteins.
Not necessarily.
The claim that milk helps sleep mainly stems from the fact that milk contains tryptophan (an essential amino acid), which does have a mild sedative effect at high serum concentrations [3] ], so it is beneficial to sleep to a certain extent.
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However, because there are many factors that lead to poor sleep, it cannot be directly interpreted as “milk sleep aid”, but for people who lack tryptophan themselves, milk is a certain It can help the nutritional balance to achieve the effect of sleep aid!
If you eat enough tryptophan, it is meaningless to supplement tryptophan because of sleep disorders caused by other reasons.
Not really.
Even if it is strictly based on the amount of calcium per 100 grams of food, there are not many fresh vegetables that can compete with milk in terms of “calcium content”. For example, according to the food data of the second edition of the “Chinese Food Composition Table”, only a few particularly dark green leafy vegetables, such as rapeseed, kale, and tahini, have a calcium content higher than 100 ml of milk per 100 grams. [4].
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In addition, high calcium content ≠ strong calcium supplementation ability.
The calcium content of milk is not only very good when it is singled out, the key is that once the absorption rate, utilization rate and calcium-to-phosphorus ratio and other factors are taken into account, the calcium supplementation capacity of the above vegetables will be greatly reduced [5] (of course, the biggest benefit of eating vegetables is not calcium supplementation).
Bone broth is very low in calcium. Because the calcium in the bones can only be dissolved in a liquid with a high acidity, the ionized calcium can be “drinked”, so if you are not drinking “vinegar-stewed ribs”, don’t think about calcium supplementation. (I don’t mean to suggest that you drink vinegar and stew the ribs)
Shrimp skin has a high calcium content, which is called “calcium reservoir”, but the absorption rate of this calcium is not high, and you have to eat a lot of it [6], but so If you eat it, the harm caused by excessive salt may be greater than the benefit of calcium supplementation. If you want to eat shrimp skin with good calcium supplementation effect, you can wash the shrimp skin several times to remove the salt, then dry and grind it into powder to replace chicken essence and monosodium glutamate.
As for sun exposure, in fact, it does not supplement calcium, but promotes the synthesis of vitamin D in the skin. Vitamin D plays an important role in promoting calcium absorption and utilization, so calcium supplementation should be carried out together with vitamin D supplementation.
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In general, it is recommended that you prefer milk with the highest absorption rate when calcium supplementation is not much. When there is no shortage of milk, dried small fish, and soy products every day, and calcium intake is sufficient, just pay attention to the overall dietary balance, and don’t forget to bask in the sun and exercise more.
All good, all good dairy products with no obvious flaws.
Fresh milk (pasteurized) and boxed milk (UHT) have almost the same nutritional value. The former may taste better because it has not undergone ultra-high temperature.
Milk powder loses a small amount of vitamins because it is thermally processed into powder, but the overall nutritional value does not lose much.
So a reasonable choice attitude is that if economic conditions permit and pay attention to taste, pasteurized milk can be selected. The most convenient daily is the boxed milk. Due to the popularity of boxed milk, milk powder is less popular among adults, and most of it is used in the field of infant formula milk. For those who are inconvenient to store or prefer the taste of milk powder, they can choose it with confidence.
Reviewer: Zuo Xiaoxia | Director of Nutrition Department, Eighth Medical Center, PLA General Hospital
References
[1] Kanis, J. A., Borgstrom, F., De Laet, C., Johansson, H., Johnell, O., Jonsson, B., … & Khaltaev, N . (2005). Assessment of fracture risk. Osteoporosis international, 16(6), 581-589.
[2]Abargouei, A. S., Janghorbani, M., Salehi-Marzijarani, M., & Esmaillzadeh, A. (2012). Effect of dairy consumption on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials. International journal of obesity, 36(12), 1485-1493.
[3]Stocklosa, M., Vlad, R., Moraru, A., Dijmarescu, I., Oprescu, I., Becheanu, C., Pacurar, D., Oraseanu, D., & Lesanu, G. (2017). P30 Why is cow’s milk protein allergy diagnosis so difficult in infants with gastrointestinal symptoms? Archives of Disease in Childhood, 102(Suppl 2), A46CA46. https:https://doi. org/10.1136/archdischild-2017-313273.118
[4]Silber, B. Y., & Schmitt, J. A. J. (2010). Effects of tryptophan loading on human cognition, mood, and sleep. Neuroscience & biobehavioral reviews, 34(3), 387- 407.
[5]Weaver, C. M., Heaney, R. P., Nickel, K. P., & Packard, P. I. (1997). Calcium bioavailability from high oxalate vegetables: Chinese vegetables, sweet potatoes and rhubarb. Journal of food science, 62(3), 524-525.
[6]Bronner, F., & Pansu, D. (1999). Nutritional aspects of calcium absorption. The Journal of nutrition, 129(1), 9-12.
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