Auntie Wang has been worrying about what dairy products to drink after dinner lately.
For the sake of her health, her children advised her to drink milk powder, especially for the middle-aged and elderly, claiming that it was fortified with many nutrients and was very suitable for her age.
However, Aunt Wang is used to drinking fresh milk and thinks that is the most "natural" choice.
Is the nutritional difference really that big between the two? Which one is right for her?
At a party, Aunt Wang brought up this question.
Her friends also began to argue, saying that it was better to drink milk powder, strengthen bones and absorb better;
Others insist that pure milk is the most natural option, closer to our body's needs.
Faced with everyone's opinions, Aunt Wang was even more confused.
For Aunt Wang, calcium supplementation is undoubtedly an important issue, but how to choose between milk powder and pure milk?
Pure milk has long been regarded as a "natural choice" for calcium supplementation.
It is rich in nutrients such as protein, calcium, vitamin D, and is delicious and easily accepted by many people.
Milk is pasteurized or UHT to retain most of its natural nutrients.
For the elderly, moderate milk intake can effectively replenish calcium and maintain bone health.
For example, according to data from a study in Nutrition Research,110 ml of pure milk contains about 0 mg of calcium。
This is especially important for older adults, as the risk of osteoporosis increases as we age, and calcium intake is essential for bone health.
However, the digestive properties of milk can be problematic for some older people.
As we age, many people's gastrointestinal function gradually declines, and lactose intolerance becomes a common problem.
Lactose intolerance symptoms can cause bloating, abdominal pain, or other discomfort after drinking milk.
For such cases, low- or lactose-free milk is a better option.
Compared to pure milk, milk powder is a processed and fortified food.
On the basis of maintaining the milk source composition, milk powder can also add additional nutrients according to the needs of different groups of people.
For example, milk powder for middle-aged and elderly people often contains higher levels of calcium, vitamin D, prebiotics and other ingredients to help improve digestion, enhance immunity, and improve calcium absorption.
According to a research report of the Chinese Nutrition Society, every 1450 grams of middle-aged and elderly milk powder may contain up to 0 mg of calcium, and the added vitamin D helps the absorption of calcium, further improving the calcium supplement effect of milk powder.
For the elderly who need to supplement with a lot of calcium and protein, milk powder undoubtedly provides a richer and easier to absorb option.
But the "unnatural" composition of milk powder is also a focus of concern for some older people.
In fact, the nutritional content of high-quality milk powder is not much different from that of cow's milk, and the use of modern technology makes the nutritional preservation of milk powder better.
In some cases, milk powder is more suitable than cow's milk for older people with weakened digestive systems, especially if prebiotics or dietary fiber are added to milk powder, which can effectively promote intestinal health.
When choosing milk or milk powder, in addition to considering your own health, we also need to pay attention to some key points.
Observation of the ingredient list
When buying any dairy product, the choice of ingredient list is crucial.
Many milk powders have extra sugar or fat added to them, which can pose unnecessary health risks for older adults who need to control their blood sugar and blood lipids.
For example, some milk powders on the market have added sucrose or glucose, which can cause blood sugar fluctuations.
Therefore, when choosing milk powder, choose products that do not have added sugar or flavors, especially for the elderly with high blood sugar.
At the same time, low-fat and skimmed milk powders are usually suitable for older people with high blood lipids or high blood pressure, as they can effectively reduce fat and sugar intake, which is important for weight control and cardiovascular health.
Calcium supplementation is the main reason why many older adults choose dairy products.
Pure milk and milk powder are roughly the same in terms of calcium, but milk powder can be fortified with calcium and vitamin D through special formulations.
Vitamin D plays an important role in the absorption of calcium, which can help older people absorb calcium into their bones more effectively, thereby preventing osteoporosis.
According to the research data in the "Guidelines for the Nutritional Needs of the Elderly in China", vitamin D can not only promote calcium absorption, but also enhance bone strength, thereby reducing the occurrence of fractures.
Therefore, when choosing dairy products, the elderly should give preference to those containing dairy productsIt is high in calcium and vitamin Dproducts.
Calcium supplementation doesn't just rely on dairy products, there are other ways that older adults can improve their calcium intake and bone health.
Eat a balanced diet with a variety of sources of calcium
Although milk and milk powder are effective sources of calcium, it is not advisable to rely too much on a single food.
Scientific studies have shown that calcium absorption is not only dependent on dairy products, other foods such as dark green vegetables, soy products, nuts, etc. are also important sources of calcium.
Vitamin D intake is essential for calcium absorption, so it is important for older adults to ensure that they are fully consumed with a proper diet.
Moderate amount of sunlight and exercise
The main source of vitamin D is sunlight, and older adults should be regularly active in the sun to help the body synthesize vitamin D.
In addition, moderate exercise helps bone health, especially weight training, gait training, etc., which can help to enhance bone strength and maintain bone density.
Reasonable supplementation
Some older people may have special health conditions that require supplements to compensate for calcium and vitamin D deficiencies.
At this time, it should be supplemented reasonably under the advice of a doctor to avoid other health problems caused by overdose.
Whether you choose pure milk or milk powder, the most important thing is to make a reasonable choice based on your health and needs.
If you are an elderly person with a weakened digestive capacity or in need of special supplementation, milk powder may be a more suitable option.
If you have good gastrointestinal function and like the natural taste of milk, pure milk can also meet your calcium needs.
For Aunt Wang, after a detailed analysis by the doctor, she finally chose the middle-aged and elderly milk powder that suits her.
She found that the milk powder not only made her feel smoother digestion, but also had a significant calcium supplementation effect.
Aunt Wang's experience tells us that choosing the most suitable dairy products for you is the key to staying healthy.
What about you? Which dairy products would you choose?