Milk, as a member of the food, is mentioned in the Dietary Guidelines for Chinese Residents as having a glass of milk every day, which shows its importance to dietary nutrition.

Milk contains almost all kinds of nutrients that the human body needs, and is rich in nutrients such as proteins, fats, vitamins and minerals. Milk protein contains amino acids essential to the human body; milk fat is mostly short-chain and medium-chain fatty acids. In particular, calcium and phosphorus are reasonable, and every 100mg of milk can provide 110-120mg of calcium, while its calcium absorption and utilization rate is very high, so it has become a nutrient that supplements calcium, promotes growth, and prevents osteoporosis.

Over the years milk is also more controversial topic, in fact, I attach great importance to the important role of milk in the diet, 1, for the love of milk tracked to the 60's when my father's a disease of the nutritional value of milk gave me a deep feeling. 2, the 20th century the booming rise of nutrition, Japan's women have become the world's long-lived woman, the Japanese children's height changes once again called me to deepen the importance of milk. Say a few around the milk of the little story.

1, milk can supplement the body's nutrients and protect the gastric mucosa

Father's post fainting caused us to pay attention to nutritional deficiencies, father fainted after the examination found that long-term malnutrition, the 60's long-term diet of coarse grains, resulting in nutritional deficiencies and gastric ulcers, later in life, insisted on drinking milk and eating eggs, as well as sesame oil fried walnut kernels, the father's gastric problems unconsciously well. Later, my uncle also had the same physical problems, and was also so well adjusted. Every day, eat some carbohydrate food, drink a cup of warm milk, feel from the throat to the gastrointestinal tract has a feeling of relief.

2, insist on drinking milk away from osteoporosis increase bone density

Milk is also an effective diet for middle-aged and elderly people to live a long and healthy life. Its protein and calcium combination, very easy to be absorbed by the elderly body, milk calcium, phosphorus, magnesium reasonable, can prevent osteoporosis. Physical examination, my husband and I do not have osteoporosis and bone density is also maintained well, life memories, is to insist on drinking milk.

3. Beneficial nutrients for children's growth

Milk carbohydrates to lactose galactose is an important component of the glycolipid composition of the brain and brain nerve tissue, its calcium, phosphorus, etc. is the composition of the human body and promote growth and development of indispensable mineral elements. Britain's former Prime Minister Winston Churchill once said, "Nothing is as important as providing children with milk."
Japan after the Second World War, according to nutritional surveys found that the incidence of malnutrition in the nation is very high, it puts forward the proposal to increase 1 bag of milk for each child and woman every day, more than ten years later, found that the nutritional status of its children improved significantly, in terms of physical fitness, height and other aspects have improved greatly. Women with a proper diet have become the longest-living people in the world, so it can be said that a simple bag of milk strengthens the whole nation.

For children who do not like to drink milk can use milk to make millet porridge or steamed egg custard, or pasta with milk to make dumplings chaos, supplement the child's milk lack.

4. Effective control of the glycemic index

Hubby is a diabetic, a few years ago I saw a CCTV set of columns introduced after meals to generate the lowest glycemic index is blistered rice and dumplings, in order to improve the nutritional value of the blistered rice we replaced the low-fat milk to blister the rice, a few years postprandial glucose has been controlled below 7.8.
Some studies have shown that daily consumption of low-fat dairy products can reduce the incidence of type 2 diabetes by 9 percent, said Pereira from Harvard Medical School, adding that daily consumption of dairy products reduces insulin resistance, which often leads to type 2 diabetes or non-insulin-dependent diabetes, and that diabetes incidence is reduced by consumption of high-quality dairy products.

5, low-fat milk, skimmed milk weight loss weight control a big player

Thank you for your question! This question excludes absolute factors, in fact, drink milk or not may not be so obvious difference in body type, but if you drink milk and do not eat some "special food", there may be a significant difference in body type.

Let's start by briefly mentioning some of the differences:

1️⃣ Lactose Intolerance

People who do not drink milk, the lactase enzyme in the intestinal tract will gradually decrease, if the interval for a long time and then start drinking milk, there may be lactose intolerance, causing bloating, abdominal pain or acute diarrhea, in fact, this is not the milk spoiled, but the body's enzyme secretion degradation.

2️⃣More prone to osteoporosis

Never drink milk, do not drink yogurt, do not drink powdered milk, do not eat cheese, then the calcium intake is not easy to reach the recommended daily intake of adults 800Mg / day, slowly bones and teeth and other human body bone pool of calcium will be free to provide the body needs, after a long time to get osteoporosis risk will be higher.

3️⃣Tend to get leg cramps when you are older or pregnant

If you don't drink milk all the time, people get older or women consume a lot of pregnancy, osteoclast activity increases after menopause, osteoblast activity decreases, some people often have calf muscle spasms phenomenon, and this phenomenon will mostly appear at night.

However, there are ways to replenish your body's calcium, vitamin D, vitamin A, and protein needs without drinking milk, it's all about whether or not you're ism to it:

1️⃣Eat soy products every day

Eating soy products such as tofu or dried tofu, roti, and vegetarian chicken every day will also provide a large amount of calcium and magnesium as well as high quality protein, which will also promote calcium absorption and utilization. Many soy products contain more calcium than milk, even more than three or four times as much. And soy products generally contain more magnesium, which is closely related to calcium absorption. However, some soy products can not be used as calcium supplement food, such as soy milk, lactone tofu, Japanese tofu. Of course, because there is no calcium- and magnesium-rich gypsum or brine added, theSoybeans are also not to be used as a primary food for calcium supplementation, and eating soybeans whole can also result in the intake of a lot of soy phytic acid, dietary fiber, and other substances that interfere with calcium absorption.

2️⃣ Eat enough leafy greens every day!

Leafy greens are also one of the sources of calcium, some even contain more calcium than milk (104mg/100g), for example, the calcium content of rape moss is 156mg/100g, alfalfa cabbage calcium content of 713mg/100g, even ordinary rape, broccoli in the calcium content of 60+mg, even if the vegetables contain more or less oxalic acid, there will be quite a lot of calcium is absorbed. Importantly, leafy greens are also rich in vitamin K, an important nutrient that promotes the absorption and utilization of calcium, unless you choose vegetables with too much oxalic acid, such as amaranth, spinach, and so on.

3️⃣ Eat foods like jicama seaweed on a regular basis

Sesame sauce and kelp cannot be used as the main food for calcium supplementation because of the low amount of sesame sauce and the high amount of alginate gum in kelp. However, they themselves are high in calcium and magnesium, and these alkaline minerals will affect the entire dietary structure, making the calcium-magnesium ratio and the calcium-phosphorus ratio more reasonable, and making the calcium in the food conducive to absorption. But jaggery is, after all, a high-fat, high-calorie food, and you should only eat 5 to 10g of it each time.

4️⃣ Regular sun exposure and exercise

Even if you drink milk, you still need to get more sunshine and exercise, and the vitamin D content in milk is not particularly high, while vitamin D is mainly through sun exposure to prompt the human body's subcutaneous 7-dehydrocholesterol to synthesize vitamin D3, to promote the absorption and utilization of calcium. Exercise can stimulate the bones, so that more calcium is deposited into the bones.

It is still recommended that we try to choose milk as a calcium supplement food, Chinese residents dietary pagoda suggests that 300g of milk per day for adults is the best way to replenish calcium.

All the images in this article are from the Internet, and we would like to thank the authors of the images!

[2017.11.25 Text word count for this answer: 1333]

There is certainly a difference between the physique of someone who drinks milk every day and someone who never drinks milk.

It is difficult to meet the daily calcium intake without milk, and without milk, the intake of quality proteins will also be problematic. And a person with insufficient calcium intake and insufficient quality protein intake will have their body immunity, stress resistance, and bone health affected.

I once good thing to observe, in a large exhibition, see the Europeans and Americans, no matter how old, no matter fat or thin, legs are relatively straight, relatively figure is also relatively straight. And we Asians, a little bit older, legs bent back hump is very common. The two types of people on the diet of the biggest difference is that the intake of milk is different. Europeans and Americans drink milk such as water, and our Asians, especially the Chinese, milk intake is poor.

This is because milk is the best source of dietary calcium and high quality protein. 100 grams of milk ≈ 100 mg of calcium ≈ 3 grams of high quality protein.

The 2016 Dietary Guidelines for Chinese Residents recommends eating a wide variety of dairy products, equivalent to 300 grams of liquid milk per day. These 300 grams of milk can provide us with 300 mg of calcium and 9 grams of high-quality protein. According to the Dietary Nutrient Reference Intake for Adults (2013), adults drinking 300 grams of milk per day can achieve 37.5% of their calcium intake and 30% of their quality protein. Without drinking this milk, people would find it difficult to achieve the dietary reference recommendations for calcium and high quality protein.

For example, if you use lean pork instead, it would take almost 50 grams of lean meat to offset those 9 grams of protein, but not nearly enough to offset the calcium needs (there is only 3mg of calcium in 50 grams of lean meat).

If you substitute vegetables, such as chard, 300 grams of chard will cover that 300mg of calcium, but without the high quality protein.

In addition, the proteins and lactose in milk are good promoters of calcium absorption, so the absorption rate of calcium in milk is also relatively high, up to 32% or more.

Calcium supplementation, on the other hand, is something that should always be done throughout one's life:

1. Pregnant women and lactating mothers take calcium supplements for themselves and their babies. Insufficient calcium supplementation for mothers increases the risk of osteoporosis, and insufficient calcium supplementation for babies affects their bone development.

Therefore, the "Dietary Reference Intake for Chinese Residents (2013)" recommends that calcium intake in mid- and late-pregnancy and lactating mothers should be 200mg more than that of normal healthy adults (almost the amount of a bag of milk).

2. Children take calcium supplements to meet the needs of bone and tooth growth during growth and development. Especially in the process of baby's teething and tooth replacement, the adequacy of calcium will directly affect the development of children's teeth. If you want your baby to be tall and have healthy teeth, please let your baby drink milk! 500ml of milk per day is a must;

3. Adolescence is a period of rapid physical growth, when bones grow long, thick, wide and large. Insufficient calcium, as a good complement to the lack of gravel to build a building, will lead to thin walls of the bones, the body "weak and fragile" fragile. Similarly, 500ml of milk is necessary at this stage. Japan's milk program has helped Japanese people to stop being "Japanese" from now on.

4. Adults take calcium supplements to make up for bone calcium loss and reduce the risk of osteoporosis; however, 300 ml of milk per day is sufficient for adults because their bones no longer need to grow taller and thicker. If you are overweight, you can choose low-fat or skimmed milk.

5. Elderly people must supplement calcium, usually after the age of 40, the body's ability to absorb calcium in the decline, but the demand for calcium has not been reduced at all, especially 60, 65 years of age or older, the loss of bone calcium accelerated, most of the elderly will be troubled by osteoporosis. So the elderly need more calcium, 300 to 500ml of milk per day is also a must.

Of course, calcium is not only beneficial for bone growth, development, and maintenance of bone health, but also has a role in maintaining the normal activity of muscles and nerves. Calcium supplements and milk before bedtime can promote sleep. Calcium is also involved in the role of blood coagulation, lack of calcium in the wound bleeding is not easy to control, calcium deficiency also affects the activity of various enzymes, thus affecting digestion.

However, most people tell me that it's okay to drink it, but they don't like it and it makes them bloated. What should I do?

It's the lactose in milk doing its thing in our bodies. Usually, if you haven't been drinking milk all your life, there are many people who get bloated from drinking milk and even get stomach pains and diarrhea. This is lactose intolerance. It can be resolved by the following.

1. Drink small amounts in small portions

2. with carbohydrate foods such as buns, bread, etc.

3. Do not drink on an empty stomach

4. Do not drink cold milk

5. Drinking yogurt instead of milk

Vice Captain ~ Liu Xiaohui (National Public Nutritionist Grade II, Lecturer, Dalian Nutritionist Club Training Department, Director of Wang Xingguo Nutritionist Special Training Class IV, Original Creator of Popular Nutrition)

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Milk, a very common but very nutritious drink, as an animal drink, has always been favored by most people, often drink milk and do not drink milk compared to what is the difference, in fact, the difference is mainly expressed in the degree of robustness of the bones as well as for the outside world on the resistance to disease or adverse factors; of course, but also to vary from person to person, because even if a lot of people do not drink milk, may also be from other Even if many people don't drink milk, they may still get high quality proteins and calcium from other animal foods.generalize from one side to the otherThe first thing you need to do is to drink milk. Of course, consistent daily consumption of milk does have a good effect on the body.

What does sticking to milk do for your body?

First of all, milk provides energy to the body:

Milk is rich in protein substances, and protein itself is one of the three major energy-producing nutrients. Drinking milk can energize the body, and in addition can provide an adequate power base for work and study.

Calcium supplementation, its most powerful effect:

When it comes to calcium supplementation, the first thing that comes to mind and has the greatest effect must be milk, which is rich in animal calcium, easy to be absorbed by the body, and much more powerful than the rumors of bone broth and shrimp skin in the jungle.

And the vitamin D and lactose in milk itself also promote calcium absorption, which is one of its main attractions.

Promotes brain development as well as functioning:

Milk is rich in lactose, when lactose enters the body, it will be broken down into a molecule of glucose and a molecule of galactose, and our brain and its nerve tissue is made up of galactose and other nutrients, so milk plays a significant role in the development of intelligence and the brain's normal work.

Appropriate tranquilizing effect:

Milk contains tryptophan, which helps the body to secrete melatonin, a substance that can be good for promoting sleep and preventing insomnia, but of course food doesn't play a big role because the amount consumed is very limited.

How to drink milk healthier?

How much to drink:According to the recommended amount in the Dietary Guidelines for Chinese Residents, it is suggested that the daily intake of milk and milk products for adults should be up to 300 grams. In order to better replenish calcium, it is recommended that you consume 300 grams of cow's milk per day (if you don't drink enough, you can replace it with dairy products). For children, pregnant women, the elderly and other special groups, it is recommended that the amount of milk consumption can be increased appropriately.

Some minor details about drinking milk:

Warm milk is the most reliable;Warm milk (35-40°C) is best for the stomach and intestines, does not tend to cause irritation, and is most comfortable for the body.

Unsweetened is the most reliable;Reduce the intake of refined sugar, your body will be healthier, the distance from dental caries, obesity, diabetes and other diseases will be farther; in addition, the most natural flavor is better; if you really feel the taste monotonous can add a few drops of honey, but not too much.

Choose small packages of milk with no leftovers;Milk is inconvenient to keep if you don't finish it, and it is easily attacked by microorganisms, so it is recommended that you buy small packages of milk and drink it all at once, refusing to have any leftovers.

Milk, to keep away from light; milk itself contains like riboflavin, porphyrin and other light-sensitive substances, after the sun is very easy to affect the flavor of cow's milk; so milk in the storage process as much attention to keep away from light, refrigerated storage.

Healthy milk consumption will definitely make you stronger than a milk drinker in comparison, as the absorption of calcium among cow's milk is indeed quite high, and the taste of this drink is also superior and easier for everyone to accept.

Therefore, it is recommended that you drink milk and especially stick to it, both for children and the elderly.

Note: Dietitian Wang Silu, I hope the original answer content to help you; picture from the network, if any infringement, please inform the removal of

Milk is highly nutritious and it replenishes the body with the quality proteins it needs. It is safe to say that people who drink milk every day and those who never drink milk are definitely different in their physique. This can be proved by many examples in life.

People who drink milk every day are in better shape than those who don't drink milk

Nowadays, there are especially many kinds of milk, there are sugar-free and sugary basically sugary more, from breakfast milk lunch milk to dinner milk some classification is also especially fine. Some people like to drink it in the morning, some like to drink it at night before going to bed, and some like to drink a glass of milk at noon.

People who drink milk every day are stronger, milk contains a certain amount of calcium, which is exactly what the human body needs, especially children and children often drink milk, the body is stronger, and the bone development is also better. Regular milk drinkers also look better and are generally less prone to anemia and calcium deficiency. Drinking a glass of milk every day is much more nutritious than drinking a bowl of cornmeal porridge.

Why some people don't drink milk

In real life there are some people who have never drunk milk, why is that? In fact, it is not that the economic conditions can not reach, but that some people have allergies to milk, some people drink pure milk after the easy diarrhea. Comparatively speaking, people who do not drink milk to be slightly weaker than those who drink milk, but can also be supplemented by other aspects, such as eating eggs, eating meat should also be supplemented with high-quality protein.

In fact, many people in the food is always reluctant, if you can drink milk, or every day to insist on drinking milk is better. If you are worried about fat, you can drink unsweetened milk, like diabetes and high blood pressure and other people can drink a moderate amount of unsweetened milk.

People who drink milk often have good health, not easy to get sick and up and down the stairs and so on are also more strong and powerful. Do not drink milk and do not supplement other high-quality protein, then the body will be weaker, will also be easy to fat.

The Dietary Guidelines for Chinese Residents recommend that the average adult should eat a wide variety of dairy products (mainly milk and yogurt) every day, and the recommended amount is 300 grams (about 300 ml) per day. Dairy is very nutritious, especially rich in calcium and high quality protein. Previous studies have shown that adequate milk is beneficial in reducing the risk of osteoporosis, some tumors (e.g. breast cancer) and cardiovascular disease. Compared to people who never drink milk, those who adhere to the good habit of drinking milk every day (300 to 500 milliliters per day) are definitely healthier overall (excluding isolated cases).

By following the recommendations of the Dietary Guidelines, i.e. consuming 300 grams of milk per day (each hundred grams of milk contains 104mg of calcium), you can get 312mg of calcium. Keep in mind that the average adult's daily calcium requirement is only 800mg in total, and milk alone provides about 40% of that. If you don't drink milk, then calcium-rich soy products and leafy greens should be doubled on the basis of the recommended amount, however, the reality is that many people's intake of soy products and leafy greens can't even reach the recommended amount, not to mention doubled.

Therefore, by not ingesting milk (of course it's fine to drink other milk, mainly dairy products in this case), the risk of insufficient calcium intake is very high, and insufficient calcium intake reduces bone density and increases the risk of osteoporosis. Studies have also found that children who consistently drink milk have an average increase in bone density of 0.01g/cm² compared to those who don't drink milk. Studies on adults have similarly found that increased intake of milk and its products promotes increased bone density in adults.

In addition to bone health, many studies have found that milk consumption (especially low-fat milk) deliberately reduces the risk of cardiovascular disease, diabetes and breast cancer.

Therefore, drinking milk is of great significance to nutritional balance (especially calcium) and health, and the difference in physique between drinking and not drinking is not small. You should develop a good habit of drinking milk every day from an early age, and drink about 300g of milk per day, plain milk or yogurt, as recommended in the dietary guidelines.

Thanks for the invite.

The status of milk can not be divided, there are statements that "a cup of milk to strengthen a nation", milk is rich in calcium, high-quality protein, in order to ensure that the daily protein intake is sufficient, but also to ensure calcium intake, dietary guidelines also recommend that each person to ensure that the daily intake of 300g of dairy products. Long-term do not drink milk, also do not cause supplemental protein, calcium attention to friends may really be in the system greatly reduced, especially immunity, bone and teeth health will be worse than the people who do not drink milk. However, it does not mean that you have to drink milk every day to ensure the intake of protein and calcium, if you are really not used to drinking milk can also be replaced with yogurt, in addition to soy products to supplement the intake of protein and calcium.

In fact, not everyone in China is suitable for drinking milk, many people have lactose intolerance, which does not absorb the rich protein content of milk, but also cause gastrointestinal discomfort. Globally, about 65% of people will experience such symptoms in adulthood, and in Asia it can even reach 95~100%, but most people will experience obvious gastrointestinal discomfort only when they have too much lactose intake. Serious intolerance symptoms do not occur if you drink 200~300ml per day. If you do not drink milk, you can consume more soy products to make up for the insufficient intake of protein and calcium, in addition to ensure that the intake of vegetables is sufficient and varied, if necessary, you can consume dietary supplements, you should participate in more outdoor activities in the sun, for the prevention of unhealthy bones and teeth will be of some help.

When I was a child, my parents used to let me drink milk, and when I grew up and couldn't sleep, my family and friends would say that if I drank some hot milk, I would be able to fall asleep easily. What are the benefits of drinking milk? Shouldn't we drink it every day? One week Jun think long-term drink milk certainly the first calcium than not often drink milk people a lot better, and has a balanced nutrient composition, the key is also can lower cholesterol and reduce high blood pressure!

Previously, a survey on bone densitometry found that people who drank 300 milliliters of milk a day had a 6% higher vertebral density compared to those who never drank milk, which suggests that milk has a good effect on the prevention and treatment of osteoporosis.

People still need to keep drinking milk, especially hot milk, milk has the title of "white blood", it contains rich nutrients that other foods can not be reached. Milk has a high protein and calcium content, with the highest lysine and methionine content, which are two amino acids that are hard to get from vegetable protein.

Milk contains carbohydrates, zinc, manganese, copper and various vitamins, the highest content of vitamin B2 and vitamin A, these two vitamins. As long as you drink a glass of milk every day, the basic nutrients are enough!

After the human body ingests milk, the calcium in milk has the effect of removing sodium. Hypertensive patients who supplement 1,000 milligrams of calcium every day for two months can have their blood pressure drop significantly or even return to normal. In addition, the fat in milk is composed of low carbon chain and unsaturated fatty acids, so drinking milk not only does not cause cholesterol levels to rise, but also reduces cholesterol in the body.

Modern women work long hours in front of the computer, will make the skin dry, foreign nutritionists after years of research confirmed that drinking more milk can play a role in improving skin color to a certain extent.

Milk contains nutrients that can eliminate small wrinkles, enhance skin tone, whiten the skin, and delay skin aging. So it's not too much to say that milk is the "holy grail of nutrition".

Experts say that after menopause, you will lose calcium rapidly, which may lead to osteoporosis. Milk is high in calcium and is easily absorbed by the body, so both men and women should drink more milk to prevent osteoporosis.

Insomnia is most often heard is to go to drink a cup of hot milk, you can sleep, because the milk of the hypnotic sedative effect, will make us in the morning on the feeling of drowsiness. Drinking a glass of milk every day is really good for the body. Children or elders should drink more milk to replenish the calcium needed by the body.

Milk is a very healthy drink and a very good source of calcium, high quality protein and other nutrients in the daily diet. From a health point of view, it is natural that drinking milk every day is very beneficial to your health.

Drinking milk every day compared to those who do not drink milk, can not say that the absolute body will be how much difference, after all, physical health is the need for balanced and comprehensive nutrition. There is also the fact that each person's physique is very different, can not be used to insist on drinking milk this thing to evaluate. But drinking milk every day compared to those who do not drink milk, it is true that there are great health benefits.

Drinking milk consistently every day is more helpful in building healthy bones.

While there are many dietary factors that affect bone health, there is no denying that milk is definitely the best dietary source of calcium. So people who consistently drink milk every day really do have an advantage over people who never drink milk in terms of getting calcium.

Of course there are quite a few sources of calcium in the diet, such as soy products, green leafy vegetables, and sesame seed paste, so if you really never drink milk, it's important to fortify your diet with these foods.

Consistently drinking milk every day also provides valuable high-quality protein and vitamin D. For non-drinkers, high-quality protein can be obtained from other animal foods, and there are not many foods that contain vitamin D. The best way to get high-quality protein and vitamin D is to drink milk every day.

To summarize, adhering to drink milk every day is certainly a healthy thing, "Chinese residents dietary guidelines 300g / d. Healthy body is based on the scientific diet. Milk is an important part of the scientific diet, if for the dietary lack of milk, never drink milk crowd that milk contains nutrients through other foods to make up for.