A glass of milk every morning is the dietary habit of many people. Milk is rich in calcium and protein nutrients. Drinking it alone or with other drinks has a unique flavor.

But recently, researchers from Loma Linda University found: associated with an increased risk of breast cancer.

Research analysis shows that men who consume only 20.2 grams of dairy products per day have a 26% increased risk of prostate cancer; women who consume more dairy products per day have an increased risk of breast cancer twenty two%.

Some friends may question here, this is a study of “foreigners” , not necessarily applicable to our people, after all, the eating habits and the type and drinking amount of milk are not the same.

Actually, there is really a study on “milk cancer”, which is specifically aimed at Chinese people. What is going on? Can Chinese people continue to drink milk in the future?

I. Research on 510,000 people: Drinking too much milk may be harmful

“Drinking more milk can increase height”, “Milk calcium supplement”, “Milk milk” Nutritious and not afraid to drink too much”…Most people can’t do without milk in their daily life.

Some time ago, a report was published by Oxford University, Peking University School of Public Health, Fuwai Hospital of Chinese Academy of Medical Sciences, Chinese Academy of Medical Sciences, Henan Center for Disease Control and Prevention, China National A study published in BMC Medicine by experts from the Center for Food Safety Risk Assessment.

Researchers followed 510,000 people in different parts of China for more than 10 years, of whom 29,277 developed cancer, and found that among Chinese adults, Higher intake of dairy products is associated with a higher risk of liver cancer, breast cancer in women and overall cancer.

Specifically, for each 50-gram increase in dairy intake per day:

• increased overall cancer risk 7%;
• 12% increased risk of liver cancer;
• 19% increased risk of breast cancer in women.

But at the same time, the researchers also said that the study has limitations, For example, in the questionnaire, only the intake of some major food groups was collected; for common cancer types, the number of cases was not enough to support the results.

There are not many studies on “milk carcinogenicity”. Does this mean that milk cannot be drunk?

Second, does Chinese drinking milk cause cancer? Advantages outweigh disadvantages

With regard to the consumption of milk, according to statistics, the average person in Europe and the United States exceeds 300 kilograms per year, while in China only 21.7 kilograms, the difference in milk consumption is more than ten times.

It can be seen that many people in our country drink less than one-tenth of the amount of milk recommended by the Residents’ Dietary Guidelines (300 grams per day).

Therefore, you don’t have to worry too much about “milk cancer”, The benefits of drinking milk in moderation far outweigh the harms . As far as Chinese eating habits are concerned, drinking milk regularly can bring these benefits-

1. Provide high-quality protein< /p>

Milk is rich in protein, 300 grams of milk can meet the supply of 9 grams of protein, which is 16.4% of the recommended amount of adult female merit. In addition, the digestibility of milk protein is as high as more than 90%, which is a high-quality protein required by the human body.

2. Protect the heart

In 2020, a team of academician Gu Dongfeng from Fuwai Hospital, Chinese Academy of Medical Sciences, a study involving more than 90,000 people found that compared with people who never drink milk, they drink 150~300 grams of milk per day , the risk of cardiovascular disease and death was reduced by 23% and 19%, respectively.

3. Calcium supplementation

300 ml of milk is equivalent to more than 300 milligrams of calcium, approaching 40% of the recommended daily calcium intake target. And the vitamin D, amino acid and other substances in milk can promote the absorption of calcium, and the human body has a very high utilization rate of calcium in milk.

4. Prevention of chronic diseases

Drinking milk in moderation can promote the increase of bone density in adults, Reducing the risk of colorectal cancer, high blood pressure and diabetes can prevent many diseases.

Third, the dietary guidelines “update” milk intake, how to drink the healthiest?

Statistics show that in 2021, my country’s per capita milk consumption is only 14.4 kilograms, or about 40 grams per day. Many Chinese people do not have the habit of drinking milk. How can we make good use of its health value by drinking milk?

Recommended in the Dietary Guidelines for Chinese Residents (2022), recommended for milk and dairy productsThe intake is adjusted from 300 grams per day to 300~500 grams per day.

How can I drink enough 300ml every day? “Dietary Guidelines for Chinese Residents (2022)” recommends:

You can drink a glass of milk (200-250ml) for breakfast every day, and add a cup of yogurt (100-125ml) for lunch ) can be used. For children, eat 2 to 3 slices of cheese for breakfast, and drink a bottle of milk or yogurt between classes.

If you don’t like the taste of milk, try yogurt, milk powder or cheese. The conversion ratio is, 100 grams of milk = 100 grams of yogurt = 12.5 grams of milk powder = 10 grams of cheese.

However, it is recommended to increase the intake for some special groups, such as< /p>

• 2-3 year olds: 500 g/day required;
• 4-6 years old preschool children: 350-500 g/day required;
• School-age children (6-17 years old) and adults (18 years and older): need not less than grams per day;

< li>Pregnant women (second and third trimesters): 500 grams per day is required.

It should be reminded that people who are lactose intolerant should not “drink hard”.

Although milk is a good thing, for such people, drinking it hard is not good for the stomach. It is recommended to replace milk with yogurt. Yogurt is fermented from milk, and the lactose component has been decomposed into lactic acid, which is not easy to cause discomfort.

If you can drink it, you can choose it, and many on the market are marked with “walnut milk” , “coconut milk”, “milk tea”, “cocoa milk” and other drinks, these are all modulated milk, not the same as milk. For real pure milk, only “raw milk” is written in the ingredient list, and no additional raw materials are added. Therefore, consumers should learn to distinguish that drinking more milk-containing beverages is harmful to the body and cannot be used as a substitute for milk.

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