Milk is nutritious and delicious, and many people like it.
However, there are too many kinds of milk. Every time I enter the supermarket and face such a milk wall, the whole people are stunned-
How to choose milk? ! !
Pasteurized milk? Warm milk? Shuhua milk? High calcium milk? Skim milk? Reconstituted milk… What are these and what?
Milk nutrition is so good, how can we not distinguish. This time, we made a special trip to the supermarket and saw 40 kinds of milk in the supermarket.
Although milk brands are complicated, they can be roughly divided into seven categories. Let’s analyze them one by one. Let’s know fairly well and be good comrades who understand [milk] in the new era.
* In order to avoid the suspicion of advertising, we played a lot of horrible mosaic, and the big guys made do with it.
I. Pure Milk
Pure milk and fresh milk are sterilized at high temperature, that is, pasteurized milk or normal temperature milk that everyone often drinks.
Pure milk has a relatively simple process, and its nutrition is more complete than other milk. Except for lactose intolerant friends, others can drink it.
So, do you want to buy warm milk or pasteurized milk?
Normal temperature milk has a long shelf life and has undergone more cruel heat treatment than pasteurized milk, killing more bacteria.
However, while killing bacteria, it will also lose some heat-sensitive nutrients such as vitamins and milk protein, and will also have certain [cooking flavor].
Therefore, pasteurized milk is better in terms of nutrition and taste.
However, the shelf life of pasteurized milk is very short, usually only one week. If you drink less milk and drink a bucket of milk for a long time, it is recommended to buy warm milk.
Second, Shuhua Milk
There are such a small number of friends who have diarrhea when drinking milk, which is the legendary intolerance to lactose.
If this happens, drinking Shuhua milk is a very good choice.
Shuhua milk, which is added with lactase, can hydrolyze the lactose in milk, and you will not drink lactose.
In addition, lactose itself is very sweet and will become glucose and galactose after hydrolysis, so Shuhua milk tastes sweeter. It is gratifying that except lactose is hydrolyzed, the protein, fat and calcium in Shuhua milk are not different from what in nutrition absorption.
If you drink milk at ordinary times and your stomach is always purring or even having diarrhea, then Shuhua milk is a good choice.
However, if there is no pressure to drink milk, there is no need to pursue relaxing milk.
Three, high calcium milk
High calcium milk must feel very nutritious, making people discard egg milk and fish every minute.
Looking at the data alone, the calcium in a cup of high calcium milk may be 40 ~ 60 mg higher than that in pure milk.
It looks impressive, but in fact it is not beautiful.
Most of the extra calcium added to high-calcium milk is calcium carbonate or calcium lactate. Compared with calcium in milk, the absorption rate is quite low.
Therefore, if you can eat vegetables, bean products and dairy products every day, you don’t need to drink high calcium milk specially.
However, if you eat a single diet every day and don’t drink much milk, it is also good to choose high calcium milk.
4. Skim milk
The fat content of whole milk is about 3%, while the fat content of skim milk is controlled below 0.5% through centrifugation technology.
Isn’t it beautiful? Do you look very healthy? It was actually a dream.
At the same time of removing fat, some vitamins A, D and E dissolved in fat were also lost, and the taste of rich fat was also lost.
In fact, as long as you don’t drink milk as water, the calories of whole milk are not as horrible as everyone thinks.
However, if you are struggling to lose weight and regard all calories as bombs, it is also good to choose low-fat milk or skim milk for peace of mind.
5. Reconstituted milk
Reconstituted milk is a dairy product that reduces concentrated milk (such as condensed milk) or milk powder to liquid milk by adding a certain proportion of water or milk.
In other words, reconstituted milk is also a kind of milk.
Compared with milk, it has undergone no more than two high-temperature sterilization. One is to turn milk into milk powder (concentrated milk), and the other is to heat water to turn milk powder into liquid milk.
However, there are always rumors among the people that reconstituted milk has no nutrition…
We can’t watch this anymore. Heating will lose some vitamins sensitive to heat, which will not affect calcium and protein at all. The nutrition is still the same. Big guys can drink it at ease.
However, the taste of reconstituted milk is not as good as that of milk, so many manufacturers will add sucrose to reconstituted milk to improve the taste, which makes people unable to stop and drink a lot if they are not careful.
For this sweet reconstituted milk, if you like to drink it, you can also drink it, but you must remember to control sugar. (Daily intake < 25 g)
6. Breakfast Milk
Although the name is breakfast milk, it has nothing to do with breakfast in what.
We picked up a breakfast milk and turned it over to look at the nutritional ingredients. We found that it was just a simple composition of pure milk + water + sugar + wheat essence/walnut powder, etc. + some nutritional enhancers + edible essence.
Although the taste is sweet and delicious, the nutritional ingredients of milk are greatly reduced by adding water and sugar.
If you are used to drinking milk yogurt, you don’t need to drink breakfast milk at all. If you don’t like pure milk or yogurt, you just like the taste and can prepare a substitute meal, which is better than eating snacks.
However, don’t forget to control sugar. (Daily intake < 25 g)
7. Milk-containing beverages
Milk-containing beverages are not milk, but because of their packaging and name, they are often misunderstood as milk.
No matter from protein, calcium or other nutrients, it has been thrown away by milk.
Take protein as an example. Pure milk: ≥ 2.9 g/100 mL, while it is only 1.0 g/100 mL. If you like to drink it, it is good to drink it occasionally, but don’t expect it to replace the nutrition of milk and yogurt.
Also, pay attention to sugar control. (Daily intake < 25 g)
Some friends may want to ask, how should I distinguish? In fact, it is very simple, just look at the ingredients.
If the first ingredient is water and the second is sugar, then this must be a milk-containing beverage.
All right, let’s summarize it:
- Pure milk: Good taste, Rich in nutrition, Suitable for all people. Shuhua Milk: Lactose-free, The content of fat, calcium and protein is the same as that of pure milk. Suitable for lactose intolerant people. High calcium milk: 40-60 mg more calcium than pure milk, But the absorption rate is not high, Suitable for a single diet every day, A friend who doesn’t drink much milk and eats dairy products. Skim milk: The fat content is below 0.5%, The taste is relatively weak, There is not much difference between calories and pure milk, Suitable for struggling to lose weight, A little less calorie intake is a little friend. Reconstituted milk: A little loss of nutrition, But calcium and protein are well preserved. Drink as much as you like, But remember to control sugar. (daily intake < 25 g) Breakfast milk: Although it is delicious, it is not nutritious. If you don’t like pure milk and simply like this taste, you can prepare a substitute meal, which is better than eating snacks, but you should also control sugar. (daily intake < 25 g) Milk-containing beverage: Milk-containing beverage is not milk, cannot replace milk and yogurt, can only be used as snacks, but also control sugar.