Is milk or soy milk suitable for you?
2022-06-09
The latest version of the dietary guidelines for Chinese residents just released more than a month ago recommended that people drink 300-500 ml of milk every day, and also eat soybean products equivalent to 25 grams of soybeans, including soymilk. One cup (250g) of traditional soybean milk is equivalent to about 12.5g of Soybean (1 portion of soybean + 20 times of water beaten soybean milk). Many people will struggle. A cup of soybean milk and a cup of milk are excellent, but they really can't drink it! In fact, milk and soybean milk have many similarities. For example, both of them provide protein, fat and potassium, which can inhibit the rise of postprandial blood glucose. Both of them contain a variety of B vitamins, vitamin E and vitamin K, which promote muscle growth, but they are also easy to make people flatulent. Is it suitable for you to drink Soybean milk or milk? First of all, we need to know their differences, so we can know how to choose. 1. there are vitamin AD and vitamin B12 in milk, but not in soymilk This is because plant foods do not contain these vitamins. There is a small amount of carotene in soybean milk, but it is still too small according to the amount of vitamin A. 2. there is a lot of calcium in milk, but very little in soymilk Milk is the most easily used natural food for calcium. The calcium content in every 100 grams of milk exceeds 100 mg. Although there is a lot of calcium in soybeans, the content of calcium in soybeans will decrease significantly after being diluted with water. If the calcium content in 100g soybeans is 200 mg, the calcium content in every 100g soymilk is about 10 mg based on the traditional formula of 1 kg soymilk plus 20 kg water. If it is made into concentrated soybean milk, it is about 20mg. Therefore, soybean milk can not replace the calcium supplement effect of milk, nor can other vegetable milk. 3. the proportion of saturated fat in milk is large, and more than 80% of soybean milk is unsaturated fatty acid The fat in milk is cream, which contains about 40%-50% saturated fat, and the rest are monounsaturated fatty acids (the most fatty acids in olive oil). The fat in soybean milk is soybean oil, more than 80% of which is unsaturated fatty acid, and saturated fatty acid only accounts for more than 10%. Therefore, if you follow the doctor's advice to control saturated fatty acids, you can choose low-fat milk or skimmed milk, or choose soybean milk. 4. there are oligosaccharides and dietary fiber in soybean milk, but not in milk Dietary fiber only exists in plant foods (except shrimp and crab shells). There are also oligosaccharides in milk, but the content in milk is relatively low, which is not enough to produce effective health effects. Human milk is rich in human milk oligosaccharides, which are an important part of the health effect of human milk and are extremely beneficial to the intestinal health of infants. Too many oligosaccharides in soybean milk will produce flatulence, but a small amount of intake is beneficial to the intestinal health of most people. 5. there are many anti nutrients in soybean milk, but not in milk Soybean milk contains trypsin inhibitor, lectin, phytic acid, oxalic acid, saponin and other anti nutrients, which will reduce the absorption and utilization efficiency of protein and a variety of minerals. Phytic acid, oxalic acid and saponins are still retained after heating, but some of them will combine with proteins, polysaccharides and other components, and their biological effects on digestion and absorption will be reduced. Lectin and trypsin inhibitor were mostly destroyed after heating. The trypsin inhibitor can be further destroyed by prolonging the heating time, but it contains heat-resistant components. Even after a long time of heating, about 5% of the activity will remain. 6. soybean isoflavones are found in soybean milk, but not in milk As we all know, soybean isoflavone in soybean milk is a kind of phytoestrogen. In the case of insufficient menopausal estrogen, phytoestrogen supplementation is conducive to reducing the discomfort of menopausal syndrome and preventing osteoporosis in middle-aged and elderly women. For men, epidemiological studies have found that intake of soybean isoflavones is conducive to the prevention of male prostate cancer. There is no evidence that Asian women who consume normal amounts of soy milk and soy products increase their risk of breast cancer. 7. some people have acne on their faces after drinking milk, but not soymilk Ingredients such as IGF-1 in milk promote sebum secretion and increase the risk of acne deterioration. In this regard, switching to skim milk and lactose free milk is not better than ordinary whole milk. Soybean milk did not promote sebum secretion. 8. some people drink Soybean milk, which will affect their menstrual cycle or premenstrual sensation. Milk will not For women of childbearing age who did not drink Soybean Milk often before, after suddenly drinking more soybean milk every day, the phytoestrogens may temporarily affect the menstrual cycle, but after forming a new cycle, they will not affect their health. The response to soybean milk varies from person to person. People who have often eaten soybean products since childhood have little response, while people who have rarely been exposed to soybean products before may be more sensitive. 9. drinking milk for people with high uric acid is helpful to reduce uric acid and prevent gout, but soymilk can not Milk is a food with very low purine content, and its potassium, calcium, whey acid and other components are conducive to reducing the level of uric acid. Therefore, gout patients are suitable to drink milk every day during the attack period and remission period. Soybean is a medium high purine food. Although the content of soybean milk decreases after it is beaten into soybean milk, the total amount of purine can not be ignored because it is a cup or a bowl of soybean milk. At the same time, phytic acid, oxalic acid and other components in soybean milk will also affect the excretion of uric acid. Some experiments have shown that the intake of soybean milk will cause a temporary rise in blood uric acid level, but it will return to normal after 3-4 hours. Epidemiological investigation shows that normal intake of soybean milk and soybean products by healthy people will not increase the risk of uric acid, but people who have suffered from gout or hyperuricemia are not recommended to drink a large amount of soybean milk. 10. the people who are allergic to milk and soybeans are different from the appropriate people Milk and soybeans are common food allergens. Acute allergy to milk is usually found in infants under the age of 2, and less in adults. But after adulthood, people with chronic allergies to milk are still common. Adults who are allergic to soy are not uncommon. People who drink both: Both pregnant and lactating mothers can drink milk, but milk is more important because it can supplement a large amount of calcium required during pregnancy and lactation; Menopausal women can drink both. Milk can increase calcium intake and soybean milk can increase the supply of soybean isoflavones. Combined, it is more conducive to bone health. People who need to choose one to drink: Those who drink milk are prone to acne. It is suitable to drink Soybean milk instead. At the same time, they can take another calcium tablet containing 200-300 mg of calcium; Gout patients are more suitable to drink milk, especially during the attack of gout. They can safely drink twoorthree cups of skimmed milk. People who don't drink either: People who are allergic to both milk and soybeans should not drink either; People with poor digestion and easy abdominal distension should also pay attention to drinking less. They can drink yogurt and eat cheese instead of milk, or eat tofu and dried tofu instead of soymilk. (outlook new era)
Edit：Yuanqi Tang Responsible editor：Xiao Yu
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