Are you suitable for drinking milk or soy milk?

The latest version of the \"Chinese Resident Dietary Guide\" just released more than a month ago recommended people to drink 300-500 ml of milk every day, and at the same time, it also consumes soybean products equivalent to 25 grams of soybeans, including soy milk. 1 cup (250 grams) traditional soy milk is about 12.5 grams of soybean (1 serial+20 times soymilk). Many people will be tangled that one cup of soy milk and milk is of course very good, but it really can't drink it! In fact, milk and soy milk have many similarities. For example, both provide protein, fat and potassium, which can inhibit the rise of blood sugar after meals. But it is also easy to cause flatulence.

Are you suitable for drinking soy milk or drinking milk? First of all, you need to know how to choose.

1. There are vitamin AD and vitamin B12 in the milk, and there is no

This is because plant food does not contain these vitamins. There are a small amount of carotene in soy milk, but it is still too small according to the number of vitamin A transformed into vitamin A.

2. There are a lot of calcium in milk, and there are few calcium in soy milk

Milk is the most easily used natural food for calcium. The calcium content per 100 grams of milk exceeds 100 mg. Although there are also a lot of calcium in soybeans, the content of water decreases sharply after dilution. If the calcium content of 100 grams of soybeans is 200 mg, calculated according to the traditional soy milk 1 catties of beans and 20 catties of water, the calcium content per 100 grams of soy milk is about 10 mg. If it is made into a strong soy milk, it is about 20 mg. Therefore, soy milk cannot replace the calcium supplementation of milk, and other plant milk cannot.

3. The proportion of saturated fat in milk, more than 80%of soy milk is unsaturated fatty acid

The fat in milk is cream, which contains about 40%-50%saturated fat, the rest of the rest, the rest It is monocular unsaturated fatty acid (the most fatty acid in olive oil). The fat in soy milk is soybean oil, with more than 80%of it is unsaturated fatty acid, and saturated fatty acids account for only a dozen percent. Therefore, if you control saturated fatty acids in accordance with the doctor's advice, you can choose low -fat or skimmed milk or soy milk.

4. There are hypotonal and dietary fiber in soy milk. There is no

Dietary fiber only exists in plant foods (exceptions of shrimp and crab shells). There are also low glycogen in milk, but the content of milk is relatively low, which is not enough to produce effective health effects. Breast milk has a richer breast milk hypotonal. They are an important part of the health effect of breast milk, which is extremely beneficial to the baby's intestinal health. There is more flatcapumin in the soy milk, but when a small amount of intake, it is good for most people's intestinal health.

5.豆浆里有多种抗营养物质，牛奶里没有

豆浆中含有胰蛋白酶抑制剂、凝集素、植酸、草酸、Anti -nutrients such as saponin can reduce the absorption and utilization efficiency of protein and various minerals. Among them, there is still reservations after heating, but because some of them are combined with protein and polysaccharides, the biological effects that affect digestion and absorption have decreased. Most of the condensed and fascinase inhibitors are mostly destroyed after heating. Extending the heating time can further destroy aspinase inhibitors, but it contains heat -resistant components. Even after a long period of heating, it will still remain about 5%of activity.

6. There are soybean extensions in soy milk. There is no

Everyone knows that soybean isoflavones in soymilk are plant estrogen. Plant estrogen is conducive to reducing discomfort of menopause syndrome, and at the same time, it is conducive to preventing osteoporosis of middle -aged and elderly women. For men, epidemiological research has found that ingestion of soy isoflavones is conducive to preventing male prostate cancer. There is no evidence that soymilk and soy products that have normal amounts of Asian women in Asian women will increase the risk of breast cancer.

7. Some people will have acne on the face of milk, soy milk will not

IGF-1 and other ingredients in milk to promote sebum secretion and increase the risk of acne deterioration. In this regard, using dehydrated milk and lactose -free milk is not better than ordinary whole milk milk. Soy milk does not promote sebum secretion.

8. Some people drink soy milk will affect the menstrual cycle or before menstruation. Milk will not

For women who have never drank soy milk before, they suddenly drink more soy milk every day. The plant estrogen may temporarily affect the menstrual cycle, but after forming a new cycle, it does not affect health. The response to soymilk varies from person to person. People who often eat soy products from childhood have a small response, and those who have rarely exposed to soy products may be more sensitive.

9. Drinking milk with high uric acid is conducive to reducing uric acid prevention of gout. Soy milk cannot be

Milk is a very low purine content, and the ingredients such as potassium, calcium, milk acidic acid Both are conducive to lowering the level of uric acid. Therefore, patients with gout are suitable for drinking milk every day during the attack and easement period. Soybean is a high -purine food. Although the content of soy milk decreases, because the soy milk is a cup or a bowl, the total amount of purine cannot be ignored. At the same time, the ingredients such as acid and oxalic acid in soy milk will also affect the discharge of uric acid.

Experiments have shown that after intake of soy milk, temporary blood uric acid levels will increase, but it will return to normal after 3-4 hours. Epidemiological surveys show that the normal intake of soymilk and soy products of healthy people will not increase uric acid risk, but people with gout or hyperuricemia have not recommended to drink a lot of soy milk.

10. The allergic people of milk and soybean are different from the suitable group

Milk and soybean are common food allergens. For milk, there are usually infants and young children under 2 years of age, among adultsless. But after adulthood, people with chronic allergies for milk are still common. Adults who are allergic to soybeans are not uncommon.

Both are suitable for people:

Both pregnant women and breastfeeding mothers can drink, but milk is more important because it can supplement a large amount of calcium elements required for pregnancy and breastfeeding when breastfeeding and breastfeeding. ; Menopausal women can drink both, milk intake increases milk, soy milk increases the supply of soy isoflavones, which is more conducive to bone health.

You need to choose a crowd of one drink:

Those who drink milk are prone to acne, suitable for drinking soy milk to replace, and at the same time, you can add another calcium with 200-300 mg of calcium Mosa; gout patients are more suitable for drinking milk, especially gout, you can rest assured to drink two or three cups of skim milk.

Both are not suitable for drinking:

People who are allergic to milk and soybeans cannot drink You can drink yogurt, eat cheese to replace milk, or eat tofu or dried tofu to replace soy milk.

(Source: Beijing Youth Daily/Fan Zhihong)

[Edit: Jin Xin]

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