Should middle-aged and elderly people eat dairy products every day?
There are many opinions on this issue, and some people think that it should be eaten because it is good for calcium supplementation and also increases protein supply.
However, some people think that it is unnecessary to eat, because some research results say that calcium supplementation is not good for preventing osteoporosis.
Some people have also seen reports in the literature that eating more dairy products is prone to fractures, and even heard science news saying that calcium supplementation can lead to heart disease and so on.
These words sound very confusing, but the truth is not that subversive.
First of all, because of different eating habits, the epidemiological survey data conducted in the United States and Europe may not be applicable in China. Second, the "eat more" in foreign studies and the "eat more" we think of, the number is also It may be far away.
The average daily dietary calcium intake of the Chinese is about 400 mg.
Even if you drink an extra catty of milk (about 500 mg of calcium), or take calcium tablets containing 500 mg of calcium, there are only more than 900 mg, which is far less than 1400 mg, which is harmful to the heart.
For the elderly, eating enough protein is also important for maintaining muscles.
When the muscles are weakened, people are more likely to fall and fracture.
Previously, there have been countless studies suggesting that whey protein in milk is good for muscle maintenance, and casein is also helpful.
A recent nutrition intervention study published on BMJ found that, at least for the elderly, it is better to eat enough calcium and protein.
The researchers divided the elderly with an average age of 86 years into two groups, one group was the control group and the other was the nutrition intervention group.
The so-called nutritional intervention is to change the subject’s food or supplement a certain nutrient.
Tests were conducted at the beginning of the study, and neither group of elderly people lacked vitamin D in their bodies.
However, the protein intake of the elderly is a bit low.
Daily calcium intake is 700 mg and protein intake is 58 grams.
Compared with the control group, the elderly in the nutrition intervention group added half a catty of milk every day, plus 20 grams of cheese or 100 grams of yogurt.
In this way, their daily calcium intake increased to 1142 mg, and their protein intake increased to 69 grams.
Over the past two years, comparing the risk of falls, fractures, and hip fractures between the two groups of elderly people, it was found that the group with increased calcium and protein intake performed significantly better: the bone density increased slightly, and the risk of falls decreased by 11% , The risk of fracture was reduced by 33%, and the risk of hip fracture was reduced by 46%.
According to the current research information, my understanding of milk calcium supplements is as follows:
1. By adding a glass of milk every day (or yogurt, milk powder, etc. with corresponding calcium content), the daily calcium intake can reach 800 mg, which not only increases the supply of protein, calcium and vitamin B1, B2, B6, vitamin A and vitamin K It is also beneficial and harmless to cardiovascular health.
2. The elderly should pay particular attention to ensuring the intake of calcium and protein.
Whether it is milk, yogurt or cheese, eating dairy products every day is good for maintaining muscle health, and it is also helpful for preventing falls and fractures.
3. If you have problems such as acute or chronic allergies to milk, acne-prone to drinking milk or other adverse reactions, you need to avoid dairy products, but add other foods such as soy products (dried tofu, water tofu, tofu) Thousand sheets, etc.), low oxalate green leafy vegetables (Chinese cabbage, small rape, Chinese kale, etc.), small fish and shrimp, etc. to supplement calcium.
4. If you are prone to flatulence and diarrhea after drinking milk, you can choose yogurt.
Yogurt is easy to digest and absorb, and the utilization rate of calcium is also very high (lactic acid is conducive to the absorption and utilization of minerals).
Among yogurts, it is recommended to choose varieties that are not too high in sugar (100 grams of carbohydrate content is less than 12 grams, or lower).
Those with weak indigestion can also choose cheese instead of milk.
5. If you really don't like the taste of milk and feel that yogurt is too cold in winter, you can consider mixing milk/milk powder/cheese with other foods.
Recommendations on milk gourmet practices are as follows:
Recommended way to eat 1. Add milk to all kinds of noodles and use milk instead of water to knead the dough, which is delicious and nutritious.
Recommended way of eating 2. Add milk or milk powder to hot rice porridge, hot oatmeal, hot glutinous rice soup, and hot corn paste to enhance breakfast nutrition.
Recommended way to eat 3. Add milk to hot black tea or hot coffee and drink it as a delicious drink.
Recommended way of eating 4. Add cheese to main foods such as bread, steamed bread slices, and cakes.
If your breakfast is not greasy, there are no fried dough sticks, oil cakes, and fatty buns or pies, then adding 20 grams of cheese to breakfast will not cause obesity.
Recommended way to eat 5. Use skim milk instead of water to steam the custard, the taste does not change significantly, but the calcium and protein will be more.
As long as you really want to get the nutrients, you can always find a delicious and convenient way to eat!
Text/Fan Zhihong (Member of Chinese Nutrition Society, Chief Expert of Science Communication Appointed by Chinese Association for Science and Technology)