Is the milk good? Five major questions about drinking milk
Everyone knows that a cup of hot milk in the morning is nutritious and healthy. But for milk, there are also a lot of questions. What is the nutrition in milk? Is the whole fat milk fat too high? Is there a hormone in milk? What should I do if I drink milk and diarrhea? Answer the top five questions about milk today.
- Q1: What nutrients are contained in milk?
- Q2: Does high fat content in milk affect health?
- Q3: Is it “lactose intolerance” when drinking milk and diarrhea?
- Q4: Is there a “hormone” in milk?
- Q5: Is it suitable for me to drink milk?
What is the nutrition in milk?
Milk is a food with a high nutritional density , which means that the same amount of milk contains more nutrients. Milk is rich in protein, fat and sugar, as well as many trace elements and minerals. The proportion of nutrients in milk is mainly related to the feeding method of cattle. The main nutrients are as follows:
Fatty Acids: The fat in milk is mainly 65% of saturated fatty acids, 28% of monounsaturated fatty acids and 7% of polyunsaturated fatty acids, and one cup (237ml) of milk contains 24mg of cholesterol.
Conjugated linoleic acid: linoleic acid is an essential fatty acid, and CLA is an isomer of linoleic acid, mainly found in ruminant fats and milk products. A series of studies have shown that CLA is positive for metabolism. Role can help reduce obesity, metabolic syndrome and cardiovascular disease.
Isooleic acid: Isooleic acid is a natural omega 7 trans fatty acid that can be obtained from milk and dairy products. Unlike artificial trans fatty acids, isooleic acid, although “trans”, lowers low-density cholesterol and triglycerides, thereby reducing the incidence of arteriosclerosis and heart disease. Iso-oleic acid is also the main trans fat in human milk.
The type of fatty acids in milk is directly related to the feed the cows eat. Free-range cows produce higher levels of CLA and Omega-3 fatty acids, which are good for cardiovascular health.
Carbohydrates: The carbohydrates in milk are not glucose, but lactose and galactose.
Protein: Proteins in milk include casein, whey protein and some immunoglobulins.
Milk is a good source of protein and contains all the essential amino acids. And the proportion of amino acids and meet the needs of the human body, is a high-quality protein.
82% of the protein in milk is casein and 18% is whey protein.
Both casein and whey proteins are very high quality proteins. Different quality proteins have different levels of stimulation to muscle synthesis, which is related to the amino acid composition and digestibility of the protein, while both casein and whey protein are highly digestible and absorbable . Protein is very important for reducing fat and increasing muscle. Now many people will pay a lot of money to buy protein powder to supplement protein. In fact, milk is a good source of cheap protein.
Fat-soluble vitamins: vitamin A, vitamin D, and vitamin K. Vitamin D is added to milk, which is an important source of vitamin D in the diet. Vitamin D is essential for bone health.
Minerals: calcium, magnesium, potassium, phosphorus and iodine. Calcium in milk is also important for bone health. In many people’s diets, milk is the most important source of calcium. In 2002, the average intake of calcium in Chinese residents was less than 50% of the recommended amount, and the proportion of daily calcium intake in those who regularly drink milk is 2-4 times that of those who do not drink milk .
Does high fat content in milk affect health?
The fat component of milk is mainly saturated with fatty acids, but it is also rich in fats that are good for health.
The largest health cohort in the United States tracked 120,000 people for at least 12 years and found that increasing daily intake of whole milk did not cause weight gain, and it also slightly reduced weight. At the same time, a meta-analysis of prospective studies showed that drinking milk did not increase the risk of cardiovascular disease and did not increase mortality .
In fact, the relationship between fat and cardiovascular disease is not as simple as we thought. “Saturated fat” is a large class of chemicals that cannot affect the body in general. At least the current findings suggest that fat in milk does not seem to have a definite disadvantage. Synthesis of current research results :
- For children, drinking milk can reduce obesity.
- For adults, eating more dairy products is beneficial to retain lean body mass during the weight loss process to improve body composition.
- Drinking more milk can reduce the risk of cardiovascular disease and stroke to a small extent.
- Drinking more milk can increase bone density. And reduce the risk of colorectal cancer, bladder cancer and stomach cancer, will not increase the risk of breast cancer, ovarian cancer.
Overall, adding milk and dairy products to the diet is good for your health.
How is lactose intolerance caused?
The carbohydrate in milk is mainly lactose, which is a disaccharide, a glucose plus a galactose molecule. The body needs to break down the lactose into glucose and galactose to absorb it. “Lactose intolerance” is the lack or reduction of lactase in the small intestine. At this time, the lactose cannot be decomposed, and the lactose which cannot be absorbed is decomposed by the intestinal bacteria to form a substance which causes diarrhea. There will be a stomachache, increased exhaustion or diarrhea after drinking milk or eating dairy products.
Lactose intolerance is innate, but most of it is acquired.
As we age, the activity of lactase decreases, making it easier for lactose intolerance to age.
The incidence of lactose intolerance varies from race to race, and lactose intolerance in Asians is more common.
Sometimes, especially in the case of gastrointestinal diseases such as diarrhea, there may be transient lactose intolerance, which is a manifestation of the small intestinal mucosa has not been completely repaired, usually this transient lactose Can not heal after 1-2 weeks to heal.
Can you drink milk if you have lactose intolerance?
The severity of “lactose intolerance” is related to the amount of dairy products consumed. The more milk you drink, the more severe the symptoms. Most people, even if they are lactose intolerant, eat a small amount of dairy products and don’t have diarrhea. Generally speaking, drinking one cup of milk or the same amount of lactose at a time does not cause symptoms. Common dairy products include milk, cream, ice cream, yogurt, cheese and butter, which have different lactose content.
Lactose intolerance is related to the type of dairy product. Processed dairy products, such as butter, butter, etc., will reduce lactose content. Fermented dairy products such as probiotics in yogurt help us break down lactose, so people with lactose intolerance can generally tolerate yogurt, but need to have yogurt containing live bacteria. For yogurt, see:
What are we drinking when we are drinking yogurt?
Whether it is fasting or not affects the symptoms of lactose intolerance. Drinking milk on an empty stomach is more likely to cause diarrhea. If you eat something while drinking milk, you can delay gastrointestinal emptying and reduce the symptoms of lactose intolerance.
What should I do if I suspect lactose intolerance?
If lactose intolerance is suspected, you can remove all foods that may contain lactose from the diet. If the symptoms of gastrointestinal discomfort disappear, you can add a small amount of dairy products and observe changes in symptoms so that you can find the maximum lactose dose that suits you. As long as you eat dairy products no more than this amount can be. If the symptoms of lactose intolerance are very serious, you can choose low lactose milk or other vegetable milk. If you choose vegetable milk, you need to add vitamin D and calcium.
Is there a “hormone” in milk?
There are hormones in milk , no matter how “organic”.
This is a fact that cannot be changed.
So are these “hormones” affecting our bodies?
Mammals can only produce milk during pregnancy and lactation. Therefore, in order for cows to produce milk, they must have a certain level of progesterone and estrogen in their bodies. These hormones are steroid hormones, which are chemically similar to cholesterol.
Many people listen to “hormone” discoloration, and think that hormones have a relationship with tumors or have adverse effects on the body. Hormones that have an effect on the body are hormones in our blood circulation, and the hormones we eat do not necessarily affect the levels of hormones in the blood circulation. In fact, the researchers found that even estrogen administered to mice more than 100 times more than milk-producing cows did not affect hormone levels in the blood of mice. This is because after being eaten in the stomach, these hormones are metabolized by the liver to be absorbed by the blood. Most of the hormones are broken down in the liver, so the amount that enters the blood is almost negligible. This is why most medicinal hormones are injected rather than eaten. In fact, drinking milk does not increase the risk of breast tumors associated with estrogen and progesterone.
In the process of obtaining milk, some manufacturers use added hormones to increase milk production, including bovine growth hormone. These hormones, unlike estrogen and progesterone, are not steroid hormones but peptide hormones, more like proteins, which are directly broken down into amino acids when passing through the digestive tract. That is to say, if you eat it, you will no longer have hormone activity. And 80-90% of these hormones are inactivated during pasteurization.
Therefore, the “hormone” in milk hardly affects the person who drinks milk.
Is milk suitable for me?
Recommended for Chinese residents’ dietary guidelines: Eat dairy products every day, which is equivalent to 300g of liquid milk, which is 1.5 cups of milk.
Dietary guidelines in the United States, Canada, and Australia recommend twice the daily intake of dairy products in China.
So, is milk suitable for everyone?
Let’s first summarize the “benefits” and “problems” of milk.
The benefits of dairy products:
For most people, dairy products are a good source of high quality protein , high in digestion and absorption, and cheaper than protein powder;
Dairy products are rich in calcium ;
Dairy products are the main source of vitamin D in most people’s diets ;
Dairy products can help people who lose weight retain muscle and lean body mass, and have no adverse effects on cardiovascular health, diabetes and cancer.
Dairy products have high fat content and high calorie levels, and need to control intake;
The fat in dairy products is mainly saturated fat . Although it is not directly related to cardiovascular disease, eating more meat in dairy products will cause excessive intake of total saturated fat and may increase total cholesterol levels.
Lactose intolerant cannot drink too much milk;
Some adults and babies are allergic to protein in milk ;
Vegetarian and Vegan were inappropriate.
So for each individual, should we choose dairy products? This is a very personal choice, just like all decisions about meals.
The nutritionality of dairy products does not mean that we must drink milk to get these nutrients. No food is “not eaten”. If you are not tolerant of vegetarian or lactose, you can choose “plant milk”, including soy milk, coconut milk and so on.
From a nutritional point of view, if you don’t drink milk, you must pay attention to the extra supplements of high-quality protein, calcium and vitamins. Here are some food sources for the corresponding nutrients:
- Quality protein: soy products, eggs, fish, lean meat, etc.;
- Calcium: seafood (deep sea fish, shrimp, kelp), cabbage, dried fruit (almonds, sesame), tofu, seaweed soup, fish head soup and other foods are rich in calcium;
- Vitamin D: deep-sea fish (salmon, tuna), fish oil, mushrooms, egg yolk, beef liver, food supplemented with vitamin D;
- Vitamin B12: Vitamin B12 is not included in plant foods, and absolute vegetarians need additional supplements. Fish, beef and eggs such as beef liver, shellfish and salmon tuna.
I wonder if today’s content answers your nutrition question about milk?