The Chinese Dietary Pagoda recommends a daily intake of 300 grams of milk and dairy products, and milk is one of the best choices in this category. Milk is generally categorized into two main types: pure milk and powdered milk. So what is the difference between them? Which one has higher nutritional value? How should you choose to eat it? The following detailed explanation, for reference and study.

Why is milk recommended?

Milk is rich in protein, fat, vitamins and minerals and other nutrients. The protein content is usually around 3%, which is not high in comparison, but it is rich in essential amino acids and can be absorbed by the body almost 100%, making it one of the highest quality protein sources. Calcium content in milk is generally about 100 mg / 100 ml, although not too high, but the calcium in milk is one of the most easily absorbed calcium. Drinking two bottles of milk a day is basically enough to meet your calcium needs for the day (the recommended daily intake of calcium is 800 mg).

What do you know about plain milk and powdered milk?

Pure milk

Pure milk is mainly a complex latex composed of water, fat, protein, lactose, minerals, vitamins and so on. It can be divided into two types from the production process, one is pasteurized pure milk and the other is autoclaved pure milk.

Pasteurized milk (fresh milk): the use of low-temperature sterilization, the advantage is that relatively more nutrients are retained, the disadvantage is that sterilization is not thorough enough, the shelf life is shorter (generally about 7-10 days), the need for refrigeration storage;

High-temperature sterilized milk (ambient milk): the use of high temperature sterilization, the advantage of a more thorough sterilization, the shelf life of the longer (generally 3-6 months), the disadvantage is the relative loss of nutrients. The disadvantage is the relative loss of nutrients.

Milk powder

Milk powder is a powder made by removing water from animal milk, which is suitable for preservation. Milk powder is fresh milk or goat's milk as raw material, with freezing or heating method, remove almost all the water in the milk, dry and add the right amount of vitamins, minerals and other processed food. The milk powder on the market can be generally categorized into the following types.

Whole milk powder: basically retain the nutrients of milk, applicable to all consumers.

Skimmed milk powder: processed after milk skimming, suitable for middle-aged and old people, obese and consumers who are not suitable for fat intake.

Instant Milk Powder: Similar to whole milk powder, it has the characteristics of dispersion and good solubility, and is usually sugar-sweetened instant large-grain milk powder or sprayed lecithin milk powder.

Sweetened milk powder: processed from cow's milk with a certain amount of sucrose, suitable for all consumers.

Infant milk powder: this kind of milk powder is generally prepared in stages, suitable for infants and young children aged 0-6 months, 6-12 months and 1-3 years old, which is based on the physiological characteristics of infants and young children at different stages of the physiological characteristics and nutritional requirements of the five nutrients such as proteins, fats, carbohydrates, vitamins and minerals, such as a comprehensive strengthening and adjustment.

Special formulated milk powder: Suitable for consumers with special physiological needs, this kind of formulated milk powder is based on the physiological characteristics of different consumers, so it has some specific physiological functions, such as middle-aged and old people's milk powder, low-fat milk powder, diabetic milk powder, sleep milk powder, low-lactic-refined milk powder, bifidobacteria milk powder, and so on.

Pure milk and milk powder which nutritional value is higher

From the inherent nutritional value of analysis

From the previous chapter we know, pure milk and milk powder raw materials are the same, then the same proportion of milk powder and pure milk compared to the inherent nutrients (proteins, fats, vitamins and minerals) should be roughly equivalent, the nutritional value is also equivalent to The

From the type of nutrients analyzed

Milk powder is the milk as raw material, for different people to add a variety of nutrients conducive to human health, from the type of nutrients is indeed milk powder will be better. For example, the infant formula will be added to the infant's need for nutrients; the elderly milk powder will be added to the elderly need for some calcium, iron, zinc and other nutrients.

How should I choose to use it?

Pure milk is recommended for the average person

Anyone can drink milk, except those who are lactose intolerant. It is recommended to choose regular big brand of pure milk is enough, encourage to drink about 300 grams of milk per day to supplement protein and calcium, do not have to deliberately choose to fortify certain nutrients of the milk.

Special populations can choose milk powder

Special populations here refer to specific groups of people such as infants and young children, pregnant women, middle-aged and elderly people. The reason is that these people need to be fortified with certain nutrients to achieve a more diverse and balanced composition than pure milk. Therefore, you can choose the right formula under the guidance of a nutritionist or a doctor.

Lactose intolerant people can choose yogurt or Schwarzwalder

Lactose intolerance is manifested in the people who have bloating, abdominal pain and diarrhea soon after drinking milk. Because of the lack of lactase enzyme in the intestines can not break down the lactose in milk and upset stomach. This group of people can choose yogurt or schmaltz milk.

Yogurt is a product of fermentation of pure milk by lactic acid bacteria, which breaks down the lactose in milk, but retains the other nutrients in milk and does not cause intestinal burdens, which is especially suitable for lactose intolerant people to drink.

The lactase enzyme is added to pure milk, which hydrolyzes the lactose in milk, but retains other nutrients in milk, making it suitable for lactose intolerant people to drink.

Purchasing notes?

1, the purchase of milk is recommended to choose pure milk rather than some flavored milk, because these milk may be in order to increase the taste and add sugar or additives, etc.;

2, when buying milk, pay attention to check the nutritional composition table, pure milk must choose the protein content of ?3 grams of the varieties;

3, pay attention to the powdered milk as much as possible do not choose to add sugar to avoid an increased The blood glucose burden.