Recently, Jia Ling's movies have been selling well, and she lost more than 100 pounds in order to make this movie, which is somewhat enviable. At the end of the movie, her ** recipe is broadcast. Let's rub the heat today, and the most eye-catching thing about this recipe is milk. Because, many friends say that there is too little milk in China's dietary guidelines, and the reality is indeed the case, the consumption of Chinese milk is indeed much lower than that abroad.
In fact, in terms of nutritional value, the appropriate addition of milk and its products to the diet not only helps to reduce weight, but also has the potential to improve overweight, obesity, type 2 diabetes and coronary heart disease. This is because, in addition to providing high-quality protein, milk and dairy products are also the best dietary calcium**, which also contains a variety of essential nutrients.
For this reason, the Dietary Guidelines for Chinese Residents 2022 recommend a daily intake of 300 500ml of liquid milk or equivalent dairy products per person. Appropriate consumption of milk and milk products may benefit people of all ages, with the exception of special groups such as lactose intolerance or cow's milk protein allergy.
At present, the intake of dairy products among Chinese residents is generally insufficient, and most of them do not have the habit of drinking milk. According to the 2018 survey, 80% of adult respondents had a dairy intake of 0. Only 4% of the population consumes 200ml per day! This is reflected in nutrient intake, which is that the general national calcium intake is far from the standard, and the vitamin B2 intake is far from the standard.
Some friends may say that the nutrients in milk are not unique, and we can get these nutrients by eating other things. Although it is true, we must also consider the cost performance. For example, most people's diet is deficient in calcium, and their daily intake will be about 40% less.
While on the surface there is nothing wrong with doing this, you should know that while spinach has about the same calcium content as cow's milk, it is nowhere near as well absorbed. To translate, you have to eat 15kg of spinach can fill this 40% gap, and it is difficult for normal humans to eat so much in a day.
This is just one example, and the same is true for other nutrients. Dairy products may not be the only or optimal choice for a single nutrient, but the nutritional value of these nutrients together is very high, making dairy products an important part of a healthy diet.
In general, it is quite necessary to promote drinking more milk and intake more dairy products. Adults should ideally consume dairy products every day, and if they can consume more than 300ml, it is equivalent to a large glass of milk, or two small cups of regular commercially available yogurt.
In fact, no matter which country's dietary guidelines, no matter how huge the difference is, in fact, there is no difference in essence, and there is no difference in the impact on the human body, and their underlying logic is basically the same.
Now, there are some nutrition experts who say that one of the foods is beneficial or harmful, and find the best conclusion to prove it. Some will say that today's dietary guidelines let you eat, tomorrow's dietary guidelines don't care, etc., these are actually meaningless, the root cause is just not understanding modern nutrition.
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