谢邀.

Drinking milk every day is indeed a very good habit, and you can get a lot of nutrients that your body needs drastically in milk, which is a good source of quality calcium and protein.Milk is rich in minerals, in addition to calcium, magnesium, potassium, phosphorus, zinc also has a low content, milk contains a small amount of unsaturated fatty acids, very beneficial to the human body, but also contains a variety of fat-soluble vitamins, such as vitamin A and a full range of vitamins B, vitamin B2, vitamin B12 is the most prominent!Milk is known as "white blood" because of its richness in nutrients. Milk is known as "white blood" because of its rich nutritional content, which shows the importance of milk in people's mind. The National Dietary Guidelines also recommend a daily intake of 300g of milk/milk products per person (roughly a 250ml glass of milk).

Milk intake provides the body with a wide range of beneficial components, especially a convenient and rich source of calcium, which helps to help us prevent calcium deficiency and osteoporosis;Milk is rich in protein, belonging to high-quality protein, second only to eggs in the "whole protein (the highest absorption rate of protein)", absorption rate of up to 94 percentThe protein is particularly important to the human body, not only organs, muscle components, but also enzymes, hormones, synthetic raw materials, but also synthesize protein carriers, hair and so on. Although often drink milk may not reflect any very obvious improvements or changes, but compared to those who do not drink milk, for calcium, protein supplementation will be much more convenient, calcium deficiency or protein deficiency will be quite a bit less, such as easy to fracture, insomnia (calcium ions help to calm the nerves), hair loss, muscle loss, lower immunity and so on.

But there is no need to make drinking milk a must-do thing. Many friends insist on drinking a glass of milk every day, like a spell binding them. In fact, do not drink milk is not a problem, there are many friends may also exist "lactose intolerance", such as drinking too much milk will have gastrointestinal discomfort, bloating, diarrhea, vomiting and so on, there are some serious friends may drink milk will be so, because milk is rich in "lactose ", if the lack of lactase enzyme of the population of lactose indigestion, may cause these conditions, for lactose intolerant friends, drink milk this and vomit and leakage of malabsorption, it would be better not to drink. Some friends just don't like to drink milk, think milk has a fishy odor. If you really can not accept milk, we can use yogurt instead of milk, yogurt lactose into lactic acid, and lactase has nothing to do with the nutritional value of yogurt is also higher, instead of milk; can also drink some soy milk, but note that because of the calcium content of soy milk is not high, it is best to supplement some calcium-rich foods, such as fish, shrimp, lean meats, soybeans, with.

Milk is not suitable for excessive drinking, which still has a certain amount of fat, calories, cholesterol, drinking too much is also equal to the excessive intake of these ingredients, may increase the occurrence of chronic diseases. Milk calcium content is high, drinking too much leads to an increase in blood calcium concentration, will accelerate the body calcium ion excretion, more likely to lead to calcium deficiency. Milk has a high protein content, drinking too much may increase the metabolism of nitrogen-containing compounds, increasing the burden on the kidneys, especially for friends with kidney problems should be controlled!

Thanks for the invite.

Milk is indeed a particularly high nutritional value of the beverage, milk is rich in high-quality protein, milk protein is second only to the egg in the "whole protein (all proteins in the highest rate of absorption of protein)", the absorption rate of up to 94% or more, and milk is rich in a variety of minerals needed by the human body, especially calcium rich, 100g of milk can provide at least 100mg of calcium, is an important calcium supply food. 100g of milk can provide at least 100mg of calcium, is an important supply of calcium food, milk can also provide a variety of fat-soluble vitamins, due to nutrient-rich, also known as "white blood", dietary guidelines also recommend a daily intake of 300g of milk / dairy products, roughly 250ml of milk. In conclusion, having a glass of milk every day may not make a significant difference, but it will give us more of what we need and make us less likely to be deficient in some nutrients, such as calcium, which is really important for the human body, as well as proteins.

A lot of friends also have anxiety because of this, for example, they really do not like to drink milk, or drink milk will have some discomfort, resulting in not drinking milk or not every day to drink milk, does it mean: I will lack of calcium? I will lack of nutrition? I'm unhealthy? There is no need to have such anxiety, drink milk is based on their own situation or love to set, and does not have to drink milk, some friends just do not like the taste of milk, think there is a fishy smell, or lactose intolerance, drink milk may appear nausea and vomiting, bloating and diarrhea, farts and so on (lactose intolerance, the majority of nationals have a varying degrees of lactose intolerance symptoms), that do not! Drinking is fine, we can choose more food to replace milk, it is the same. For example, also rich in protein, calcium, eggs, soy, seafood, lean meat and other foods can be, and milk also has a good brother - yogurt, yogurt is after milk fermentation of dairy products, lactose is converted to lactic acid, lactose intolerance can be overcome, in short, do not need to not drink milk and suffering.

In addition, it is not that milk is nutritious should drink a lot of drink, drink too much, milk is not suitable for too much to drink, as mentioned before, milk in the high content of lactose, lactose is an indigestible ingredient, for indigestion and lactose intolerant friends, not only is it difficult to digest the milk, a feeling of bloating, and also can not absorb more nutrients in the milk, but also difficult to drink, it is better to not drink, the general population also Recommended to drink properly, otherwise it will also cause bloating, affecting the intake of other foods. Milk in the protein content is high, if the intake of too much will cause metabolic burden on the liver and kidneys, especially for friends with kidney disease should control the intake of milk; excessive drinking milk calcium intake will also be high, long-term so will increase blood calcium concentration, high blood calcium concentration body will improve calcium ion excretion, in turn, may cause calcium deficiency. Milk also contains a certain amount of fat, calories, too much drinking will also cause higher calorie intake, causing other problems.

I ate breakfast a few years ago every morning two big rolls, starch intake is too much, nutritional imbalance, resulting in rapid weight gain, one meter six five height, weight from the original sixty kilograms to sixty-six kilograms, according to the standard weight calculation, height 165cm minus 105, my standard weight should be sixty kilograms. Exceeding six kilograms, that is, ten percent of the standard weight, belongs to the obese, is not good for health. Since every morning snack changed to a large roll and a bottle of 250ml pure milk, weight loss to sixty-two kilograms, and has been maintained very well. Because milk is rich in protein, calcium and other nutrients. Make nutrition more comprehensive, make the body more healthy, especially calcium, the original staircase feel a little sore knees, but since insist on drinking milk every morning, staircase knee sore feeling did not appear again. Visible nutritional balance how important, and milk happens to contain a variety of nutrients to meet the needs of the human body. To cite an example, a neighbor's body fat, thin people envy ask her how to eat, she said she likes to eat yams. In the view of pedestrians, her obesity is malnutrition, that is, unbalanced, she should be less intake of rice, taro and other sugars, but to increase protein, fiber, etc., and only control the appropriate weight, only good health. Thus, it is better for your health if you keep drinking milk for a balanced and comprehensive nutrition.

I used to dislike milk and its taste, but since studying nutrition I realized that milk is a must and that all people, regardless of age, gender, and urban/rural, should drink milk or consume dairy products.

Because it is nutrient-rich, composed of the right proportion, easy to digest and absorb, high nutritional value of natural food, providing high-quality protein, vitamin B1, B2, and calcium, etc., milk lactose can also promote the absorption of calcium, iron, zinc and other minerals.

There are two more important roles that must be mentioned:

I. Combating muscle wasting syndrome

Milk is a high-quality source of protein, and dietary proteins (amino acids) not only form the material basis of muscle protein synthesis, but also act as promoters of muscle protein synthesis. The main stimulants of muscle protein synthesis are essential amino acids, especially branched-chain amino acids (e.g. leucine). Although fish, meat, eggs and beans are also rich in protein, whey protein is more effective in stimulating muscle synthesis.

Some studies have shown that older adults consume 25-30 grams of protein per meal to maximize the stimulation of muscle protein synthesis and to increase and maintain muscle mass.

II. Prevention of osteoporosis

Dairy products are the best source of calcium, and people with a high or moderate risk of osteoporosis and osteoporosis should increase their milk consumption.

amount of 500 grams per day (low-fat). Elderly and postmenopausal women, whether or not they are at high risk of osteoporosis, can consume 500 grams of milk (low-fat) per day, if they are able to do so.

The Dietary Guidelines for Chinese Residents 2016 recommends drinking a glass of milk, equivalent to 300 grams of liquid milk or dairy products, every day from now on ......

Written by The Warrior

National Level II Public Nutritionist

licensed Chinese herbalist

Milk is a nutritiousvery comprehensiveThe food, the human body needs every day protein, fat, carbohydrates, vitamins, minerals it has almost all, and the quality is also very good:

1. Rich in high quality protein, whey protein and conjugated linoleic acid in milk fat, both of which are beneficial ingredients for muscle building and fat loss.

2. It is the most efficient food for calcium.

3. Calcium, vitamin B, and tyrosine, which can directly or indirectly help improve sleep, are in abundance.

4. The highest content of casein in milk through the action of digestive enzymes, can be broken down into a number of small fragments known as "immune-active peptides", these active peptides can regulate the function of the immune system, improve the body's resistance, or have a certain antibacterial effect.

Dietary Guidelines for Chinese Residents 2016We recommend more than 300ml a day.However, numerous analyses have shown that if the intake is greater than 400-500 ml, low-fat or skimmed milk is recommended.

It was found that eating the same meal was also effective in reducing the postprandial glycemic response if you drank milk 30 minutes before the meal and then ate.

There are many types of milk:

The most nutritious - pasteurized milk

• Ingredients can only be raw cow's (goat's) milk, no milk powder can be added.
  

• Requires full cold chain storage with a shelf life of 7 days or less.
  

• It is the most nutritious type for drinking raw. If you boil it and then drink it, you will lose some of the nutrients.
  

Most common - plain milk

• Ingredients can only be raw cow's (goat's) milk, no powdered milk can be added.
  

• Can be stored at room temperature.
  

• It can be consumed directly or heated. Nutrient content does not change much.
  

Most comfortable: zero-lactose, low-lactose milk

• Suitable for those who are lactose intolerant. Protein, fat and calcium content are not affected.
  

• Zero-lactose milk: lactose ≤ 2%
  

• Low lactose milk: lactose ≤ 0.5%
  

• The taste is on the sweet side.
  

Most weight loss: skimmed, low-fat milk

• Ingredients can only be raw cow's (goat's) milk, no milk powder can be added.
  

• Low-fat milk: ≤1.5% fat
  

• Skimmed milk: ≤0.5% fat
  

• Skim milk has a thinner texture and some domestic brands add thickeners.
  

Most calcium-rich: high-calcium milk

Extra calcium fortification on top of regular plain milk.

Most camouflaged: recovered milk

• The word "recovered milk" must be clearly stated on the package. Protein is also around 3%, but extra sugar and flavors are added.
  

• A beverage produced by mixing varying proportions of powdered milk with fresh milk, or using all powdered milk as an ingredient, and recovering it with water to form a liquid.
  

• Using the ultra-high temperature sterilization process, the shelf life is often 6-12 months.
  

Most flashy: walnut milk, breakfast milk, etc.

• Nice and fancy.
  

• Ultra-high temperature sterilization method with a shelf life of more than 3 months.
  

The most flimsy: yogurt, nutritional fast food

• Good, fancy, low nutritional value.
  

• Ultra-high temperature sterilization and disinfection, shelf life of more than 6 months.
  

The names of all dairy products should not be misspelled, all the information must be in accordance with the norms, and some categories can be repeated, so we can also see low-fat zero-lactose milk, low-fat high-calcium milk, pasteurized zero-lactose milk. When we see such names in the future, we can easily recognize them.

If you have any other questions, please feel free to leave a comment.

I am Tian Xue, a registered dietitian in China, welcome to pay attention to [Tian Xue eat beautiful] headline, let us eat healthy and beautiful together!

Thanks for the invite.

Drinking milk every day is a good choice! Milk is very nutritious and is also known as "white blood". Dietary guidelines also recommend a daily intake of about 300g of milk/milk products.

Milk is rich in nutrients, rich in a variety of minerals, such as potassium, phosphorus, sodium, iron, zinc, calcium, manganese, copper and other trace elements necessary for the human body, which is very rich in calcium, 100g contains 104mg calciumMilk is an excellent source of calcium as it can replenish a large amount of calcium needed in a day if consumed in moderation.Can prevent osteoporosisWhole.If you don't drink milk for a long time without taking calcium supplements, you can easily develop symptoms of calcium deficiency.

Milk is rich in high quality protein.There are 20 types of amino acids included, eight of which are essential amino acids (the body cannot synthesize them on its own and needs to take them in from outside).Milk contains all essential amino acids and is one of the few "whole protein" protein foods. The proteins in milk are high quality proteins.It is close to the structure of human body's proteins and is very easy to be absorbed and utilized.In traditional medicine, milk also hasIt is effective in replenishing the deficiency and easy lungs, generating fluids and moistening the intestines, and has a relieving effect on deficiency of qi and blood, malnutrition, constipation and body weakness.

Because milk contains lactose, and most people in China havelactose intolerancesymptoms (including a slight intolerance, appropriate drink no problem, drink more may have gastrointestinal symptoms), this kind of friendYou can choose fermented milks, such as yogurtYogurt has beneficial bacteria that convert the lactose in milk into lactic acid, solving lactose intolerance and supplementing the corresponding nutrients in milk.Milk is not suitable for those who have cholecystitis or pancreatitis.You should focus on calcium supplementation and protein supplementation on a daily basis.Milk, dairy products contain a certain amount of calories and fat, a glass of milk for breakfast to supplement a variety of nutrients, but also to provide some of the energy to improve the sense of satiety。

Milk is a popular natural nutritional beverage in life, it is high in nutritional value, creamy, and easy for the body to digest and absorb, usually a lot of people like to drink a glass of milk every day, and what are the benefits of drinking milk often?

Benefits of Milk

Milk, as a complete food, is suitable for intake at any time of the day, but from the point of view of nutrient absorption, it should be avoided as much as possible on an empty stomach or when gastrointestinal peristalsis is faster, so that the nutrients in milk can be fully absorbed by the body.

Milk contains a lot of protein and calcium and many other nutrients, which are good for minors in the growth and development stage to use every day to promote growth and development. In addition, drinking milk in normal times can nourish the stomach, but in the stomach pain is not to drink milk.

Milk has a hypnotic and sedative effect, the morning is people's energy to study and work time, after drinking milk to make people feel drowsy, but on the contrary, learning and work is not good, so it is best not to drink milk in the morning on an empty stomach.

The content of choline in sour milk is particularly high, which can regulate the concentration of cholesterol in the body, and at the same time, because sour milk contains whey acid, which can inhibit the liver from manufacturing cholesterol, and can reduce the attachment of cholesterol in the wall of blood vessels, so as to reduce the total cholesterol content in the blood. Therefore, people who suffer from cardiovascular disease, taking sour milk is greatly beneficial.

consumption taboos

Milk must not be drunk on an empty stomach, that will cause lactose precipitation block, not conducive to digestion and absorption, and even diarrhea. In addition, milk should be sipped in small sips, preferably taken before bedtime to help sleep.

Consistently drink milk every day on the body's calcium needs to be supplemented. Children themselves have a greater need for calcium, and the bone quality of the elderly relative to young people is certainly also osteoporosis, so these two groups of people is to drink milk benefits more. As for young people is not that do not need to drink milk, but young people can be appropriate exercise and food for calcium. Milk should drink pure milk, and short shelf-life milk, do not drink recovered milk and milk drinks.

[I hope this answer can help you, click on the upper right corner of the "attention", you can view more physicians answer or free to ask the doctor questions].

"A glass of milk a day, strong Chinese people" This is a brand of milk before the publicity advertisement, it is a bit exaggerated, is it true?

Is milk good?

Milk is a high quality protein, with 3.0g-3.6g of protein per 100g of milk, and about 7.5g-9g of protein in a 250g carton of milk.

The protein we need every day, 65g for boys, 55g for girls, milk can meet 1/6-1/5.

Milk is a good calcium supplement, each 100g of milk contains about 100mg, and a 250g carton of milk contains 250mg of calcium.

Adults need 800mg of calcium per day, and milk provides 1/3 of that.

Is it really good to drink milk?

Milk is rich in fat, some carbohydrates, and is not 100% beneficial for obese, hypertensive, diabetic, and others.

Some people get diarrhea when they drink milk, and in severe cases, digestion is affected and rashes appear, etc. These people are allergic to milk proteins or lactose intolerant.

How to choose the right milk for you

Whole milk] is recommended for the general public, especially those preparing for exams and students.

Choose whole milk;

Skimmed / low-fat milk] Skimmed / low-fat milk is recommended for people who want to lose weight or work out, people with diabetes, high blood pressure, high blood cholesterol, coronary heart disease, fatty liver disease, and people with gestational diabetes;

【Lactose Free Milk】It is suitable for lactose intolerant people.

For those with milk protein allergies, you can choose soy products such as soy milk, tofu, dried tofu, and protein powder (soy).

Should I drink milk every day or not?

If you are not allergic to milk proteins, it is recommended to drink 300g of milk per day, 2100g per week.

If you drink too much milk because your body needs it choose skimmed milk.

One kilogram of milk per day for the whole family!

[Author: Liu Qian

National Public Dietitian II

Hengdian Nutrition+ Editor, Microclass Leader

Member of the Chinese Nutrition Society】

Always remind your family and close friends to drink milk or eat dairy products. Drinking 300 grams of liquid milk per day will provide your body with about 150kcal of energy, 9 grams of high quality protein, 9.6 grams of fat, 10.2 grams of carbohydrates, as well as the B vitamins, fat-soluble vitamins A, D, and E, and 312 milligrams of calcium (nearly half of the recommended daily amount for an adult), as well as a variety of other minerals.

Benefits of drinking milk

Milk is a good source of high quality protein and dietary calcium. Regular milk drinkers willReduce the risk of chronic diseases such as hyperlipidemia, fatty liver and hypercholesterolemia; higher absorption of calcium from milk.Good for bone health and preventing osteoporosismilk contains vitamin A.Good for dark adaptation of the eyesIt also maintains the integrity of the epithelial cells, and is recommended for the prevention of dry eye syndrome.Good for skin health；

Myths about milk

About the time to drink milk, some people say that the morning fasting to drink milk is easy to cause nutrient loss, in fact, in addition to milk for breakfast there will certainly be some cereals, vegetables or fruits, not necessarily fasting, and will not lose nutrients; on the contrary, drinking milk for breakfast to the body to bring sufficient high-quality protein so that people throughout the morning energetic, more energetic. For the elderly drink milk before bed will increase the chance of getting up at night, affecting sleep; if you do not want to drink milk on an empty stomach is bound to eat some other food, increase energy intake, increase the chance of obesity. In the end when to drink? Flexible adjustment according to their own circumstances. As for the milk to help sleep, there is no strong scientific evidence to prove that most of the psychological effect!

All major guidelines around the world call for a daily milk intake, typically ranging from 300 to 800 milliliters, and the 2016 edition of the Dietary Guidelines for Chinese Residents states that the daily intake of milk and milk products is at 300 milliliters.

So why do all the major guidelines around the world call for milk intake? What exactly are the benefits of milk?

Milk is rich in nutrients.

Milk contains a variety of nutrients needed by the human body, such as rich protein, fat, carbohydrates. Calcium content in milk is also relatively high, 100ml of milk contains calcium content is 104mg. other trace elements such as iron, zinc, selenium and other content is also very rich, there are also a variety of vitamins.

Second, regulating gastrointestinal function.

Carbohydrates in milk are mainly lactose. Lactose has the function of regulating gastric acid, promoting gastrointestinal peristalsis and secretion of digestive glands, and can promote the reproduction of lactobacillus, inhibit the growth of pathogenic bacteria and putrefactive bacteria, which is conducive to the activity and reproduction of normal flora in the intestinal tract. However, there are some people who are lactose intolerant, this group of people can drink lactose-free milk, or drink yogurt.

Third, improve the quality of sleep, tranquilize the mind, due to the relatively high protein content in milk. So milk also has a certain beauty effect.