Which type of dairy products has the highest calcium content in fresh milk, milk powder, cheese and other dairy products? Which is the most protein rich? Nutritionist Gao Minmin pointed out that milk powder has the highest calcium content, while cheese has the richest protein, but also the highest calories; if you are lactose intolerant, you can choose yogurt, yogurt, cheese, etc. to help supplement calcium, Prevent osteoporosis.
Gao Minmin pointed out that according to the recommendation of the Ministry of Health and Welfare, each person should eat 1.5 to 2 servings of dairy products per day, and the recommended daily calcium intake is 1000 mg; but the nutritional survey found that up to 80 to 90% of Chinese people are dairy products per day. Less than 1 copy, that is, less than 2 people out of 10 qualified.
Milk or dairy products are rich in calcium, and if you consume too much, you will be deficient in calcium.
Sitting for long periods of time can degenerate muscles and ligaments.
When bones grow, they decide how strong they grow according to the weight they bear, and exercise can make the calcium in the body converted into bone.
Sun exposure mainly supplements vitamin D. One of the functions of vitamin D is to promote calcium absorption.
Excessive drinking, excessive caffeine, drinking carbonated beverages, and heavy salty and heavy flavors will increase calcium loss and reduce bone density.
Gao Minmin said that in order to avoid osteoporosis and nutritional deficiencies, which endangers the health of the body, it is recommended to take one serving of dairy products in the morning and evening, which can meet 50% of the calcium needs of the day. Those who are lactose intolerant can choose yogurtMilk, yogurt, cheese, etc., and the remaining half and other calcium-containing foods can have sufficient intake.
The numerical value of various dairy products, the content of one serving of dairy products formulated by the Ministry of Health and Welfare:
A cup of whole milk 240ml, calories 151kcal, protein 7.4g, calcium 250mg, vitamin B2 0.41mg, lactose 10.6g.
A cup of sugar-free yogurt 240ml, calorie 175kcal, protein 7.7g, calcium 226mg, vitamin B2 0.41mg, lactose 5.5g, lactose intolerant edible.
A cup of full-fat yogurt 210ml, calorie 204kcal, protein 6.5g, calcium 216mg, vitamin B2 0.48mg, lactose 8g, lactose intolerant edible.
2 pieces of cheese about 45g, calorie 139kcal, protein 8.2g, calcium 273mg, vitamin B2 0.21mg, lactose 0.7g, lactose intolerant edible.
One serving of whole milk powder, 4 tablespoons, about 30g, calorie 151kcal, protein 7.9g, calcium 274mg, vitamin B2 0.71mg, lactose 10.9g.
A bottle of long-lasting milk 240ml, calorie 149kcal, protein 7.2g, calcium 228mg, vitamin B2 0.55mg, lactose 10.8g.
◎ This article is from / Gao Minmin nutritionist ◎ Picture source / Gao Minmin nutritionist
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