Soy milk and milk should be regarded as the “two giants” of breakfast drinks. Some people like soy milk with fried dough sticks, while others like milk and bread~
But as the saying goes, “One mountain cannot accommodate two tigers”. , which is better? With the physique of our people, what kind of drink is better?
Soy milk VS milk
Food is not only for food, but also for nutrition, so let’s start with the two Let’s compare the nutritional content:
< span>1. Protein
Every 100 grams of milk contains about 3.6 grams of protein; every 100 grams of soy milk contains about 3 grams of protein. There is not much difference in the content of the two, and both belong to high-quality protein.
However, soy milk is mainly soybean protein , its periphery is wrapped with a fibrous film, and its digestion and absorption rate is only 70-80%; while milk is mainly composed of casein, followed by whey protein and serum albumin , immunoglobulin and enzymes, etc., the digestibility is about 96%.
In addition, animal protein contains 8 kinds of essential amino acids, but plant protein lacks tryptophan. In this way, The nutritional value of protein in milk is even better.
2, Dietary fiber
Dietary fiber has been paid more and more attention in recent years, it can stimulate intestinal peristalsis, protect intestinal tract and relieve constipation. It is even recognized as the “seventh largest nutrient”.
Let’s see milk and The difference in dietary fiber content of soybean milk:
- Milk: Milk basically does not contain dietary fiber;
- Soymilk: per 100g of soymilk, the content of dietary fiber is about 1.1g.
Soymilk is made from beans and has more dietary fiber, while milk contains almost no dietary fiber .
Most of the dietary fiber in soy milk actually exists in bean dregs. Therefore, if you want to take in more dietary fiber, it will be better to eat beans directly.
3. Fat and Cholesterol
In comparison, 100 grams of milk fat is about 3.2 grams, and cholesterol is about 15 mg; 100 grams of soy milk is about 1.6 grams of fat, and cholesterol is 0.
In addition to the difference in content, the types are also different.
①The fat in milk is saturated fat Mainly, accounting for 65%, the main function is to provide energy for the body; but there is also a small amount of conjugated linoleic acid, which can help reduce the risk of obesity, metabolic syndrome and cardiovascular disease risk.
②85% of the fat in soybean milk is unsaturated fat, of which lecithin, Cephalins are rich in, they can not only maintain brain cells, but also inhibit the body’s absorption of cholesterol.
So, For people with hyperlipidemia, Soy milk looks healthier, but for healthy people, the difference in fat between milk and soy milk is of little significance.
4. Vitamins
< span>In comparison, milk is richer in vitamin content than soymilk. Milk not only contains vitamins A and D that are not found in soy milk, but also contains higher vitamins B2 and B6 than soy milk.
5, Calcium
100 grams of milk contains about 104 mg of calcium, It is mostly whey calcium, absorption rate is as high as 98%; 100 grams of soy milk contains about 5 mg of calcium, which may form calcium oxalate stones after entering the human body. Calcium phosphate stones. It can be said that milk wins in terms of calcium supplement!
Reminder: In fact, beans contain a lot of calcium , but after adding water and grinding it into soymilk, the content is diluted very low. The bean dregs with a little more calcium are often thrown away because of their bad taste.
After the above comparison, you should have also discovered that soymilk and milk are two different drinks, each Each has its own advantages and cannot be objectively distinguished.
And, soy milk and beefMilk cannot replace each other. Only by drinking both soy milk and milk can we learn from each other and get the benefits of both drinks at the same time.
For healthy people As far as people are concerned, soy milk and milk can be drunk in turn. Of course, it would be even better to drink 1 cup of milk + 1 cup of soy milk every day.
However, it is important to note that: < span>Soymilk and milk have certain contraindications
1. People who pay attention to milk
①People who are allergic to milk protein, not only milk, but also foods containing milk protein should not be eaten.
②People who are lactose intolerant< /strong>, choose yogurt or low-lactose milk with added lactase.
2. People who pay attention to soybean milk< /p>
Soy milk is cold in nature, indigestion, belching and kidney function For those who are not good, it is best to drink less soy milk. In addition, acute gastritis and chronic superficial gastritis should not eat soy products, so as not to stimulate excessive gastric acid secretion and aggravate the condition, or cause flatulence.
Whether it is milk or soy milk, it is An excellent drink in our life, we can drink two kinds of drinks every day, for exampleYou can have a cup of soy milk in the morning and another glass of milk before going to bed at night, both are good choices /strong>.
▲The content of the article is Nutrition science popularization must not be used as a corresponding medicine, and you still need to seek medical treatment in time if you have related diseases.
Source: High Quality Life, Jingyitong, I am a great doctor official micro, the road to health
Editor: Zhuhai Market Supervision Team
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