Should choose milk according to nutritional needs

According to Euromonitor market research firm, the level of consumption of plant-derived milk has increased rapidly in recent years, when many people want to use them to replace cow's milk and control weight. But plant milk (such as soy milk, almond milk and rice milk) is also limited, which is calcium and vitamin D low. Therefore, Dr. David Katz - Director of the Yale-Griffin Center for Disease Research and Prevention (USA) - recommends that consumers before choosing milk should consider based on their nutritional needs. Here is the nutritional information of the milk that Healthland health professionals recommend for your reference:

1. Cow milk

Cow's milk is an excellent source of protein (protein), calcium, vitamin D and K, but it is also controversial about whether it leads to a healthier and slimmer lifestyle. According to the recommendation of the US National Academy of Sciences, people aged 19-50 should take 1-2 glasses of cow's milk (equivalent to 1,000 milligrams of calcium) per day to help build strong bones. Meanwhile, the Harvard School of Public Health Nutrition (USA) says drinking a lot of cow's milk means tolerating a lot of saturated fats and retinol (vitamin A), which can weaken bones.

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Although many studies prove that the fat in cow's milk helps us to satiate and saturate for a long time, it helps control appetite, but Dr. Katz recommends that users find healthy sources of fats such as olive oil. , avocado, fish with lots of oil, nuts .

+ Tips: If you want to stop using cow's milk, you should look for calcium supplements from other foods such as dark green vegetables, tofu, soy or help your body strengthen vitamin D (by sun exposure). ) to easily absorb calcium from food.

2. Soy milk

This is a protein rich milk that can be used instead of cow's milk, but low in calcium. Although there is much controversy about drinking too much soy milk, it may increase the risk of breast cancer because it contains a lot of plant estrogen (female hormones), but it is undeniable that it is rich in vitamin B and acid. folic, which replenish blood and beautify skin.

+ Tips: Should drink organic soy milk and do not use artificial odors to conserve protein in milk. Nutrition expert Elisabetta Politi at Duke University (USA) recommends that you should only drink soy milk at a moderate level and people with indigestion need to be careful when choosing soy milk because it can cause bloating.

3. Milk almonds

Sales of almond milk have continued to increase in the last few years when it was advertised as a better milk substitute for both cow's milk and soy milk. This milk contains less calories than soy milk, no saturated fat or cholesterol, provides 25% of vitamin D needs and nearly 50% of the vitamin E needs of the body every day. Although almond milk is recognized to help prevent heart disease, its limitations are low in protein.

+ Tips: If you choose to use almond milk, you need to make sure your diet provides enough protein for the body. People on diet can mix almond milk with coffee or cereal when used.

4. Rice milk

To make rice milk, mix the pureed rice with water and heat it until the water is slightly sticky (like rice water). In this process, starch is converted into sugar and produces a naturally sweet taste for milk. This milk, although not high in protein, vitamins and calcium, is the most allergy-free milk, so it is suitable for people who are lactose intolerant (a type of milk sugar), also known as milk allergy.

+ Advice: Because of double the amount of starch compared to cow's milk, this is not a good substitute milk. Therefore, you should balance the consumption of rice milk with other sources of protein supplements, or find rice milk with calcium supplements.