Let's learn about milk and dairy products first. Common milk sources in daily life are milk, goat's milk and horse's milk. Among them, the consumption of milk is the largest. Fresh milk can be processed into various dairy products, such as liquid milk, yogurt, milk powder, cheese, condensed milk and so on. Yogurt, cheese and milk powder have more flavors than liquid milk and contain different amounts of protein.

Every 100g milk contains 89.8g water, 3.0g protein, 3.2g fat, 3.4g carbohydrate, 15mg cholesterol, 0. 14mg vitamin B2, 104mg calcium, 109mg potassium and 6544. Water is the most in milk, followed by carbohydrates and protein. Yogurt and milk are good sources of high-quality protein.

How to achieve a daily intake of 300 grams of milk and dairy products? First of all, you can choose a variety of milk and dairy products. We can choose fresh milk from different sources. In addition, we can also choose different forms of dairy products, such as yogurt and milk powder. Take milk as an important part of your diet and remind yourself to eat enough milk and dairy products every day.

Adults: Drink 200~250 ml milk for breakfast and a cup of yogurt after lunch. 100~ 125 ml.

Child: You can eat 2~3 slices of cheese for breakfast, or drink a bottle of milk or yogurt between classes.

School canteen: yogurt, liquid milk and other dairy products are provided for lunch, and students or teachers are encouraged to choose dairy products.

Underdeveloped areas: Drinking milk powder is a good choice.

People who are lactose intolerant: choose yogurt or low lactose milk.

Overweight and obese people: choose skim or low-fat milk or yogurt.

Patients with hyperglycemia or diabetes: 300 grams of yogurt has a blood sugar load of 6.9, which belongs to low blood sugar load food. Sugar friends can drink yogurt. Try to choose pure yogurt or yogurt with less sugar.

Do not like to drink milk, you can choose to drink yogurt and cheese; Secondly, you can choose to eat more soy products, such as tofu, soybean milk, dried beans and so on. Furthermore, you can eat some nuts in moderation, such as walnuts and almonds. You can choose yogurt, Shuhua milk, goat milk and buffalo milk. But if you are allergic to milk, all foods containing milk and emulsifiers should be avoided. There is generally no shortage of protein in the present diet. We can supplement calcium from other foods. It can be seen that it is not difficult to ensure enough milk and dairy products every day.

You can choose to drink milk today and change your taste tomorrow, and drink yogurt or milk powder, which will not only ensure that you are not tired of milk and dairy products, but also ensure that you get enough milk and dairy products every day.