First, it's important to understand that milk is rich in nutrients such as high-quality protein, calcium, phosphorus, and vitamin D, which are essential for our bodies. Among these, protein is a key indicator of milk quality, with national regulations stipulating that milk should contain a protein content of no less than 2.8%. In contrast, milk beverages require a protein content of no less than 1.0%.
We can also see from the ingredient list that for milk beverages, "water" and "white sugar" are listed first, whereas for good milk, "milk" should be the primary ingredient.
Next, let's look at the types of milk sold on the market:
Shuhua Milk:
This type of milk has attracted much consumer attention with the slogan "Refining large-molecule nutrients for better absorption." In fact, it does not break down large molecules like protein and fat in the milk, and lactose is not a large molecule to begin with, so it doesn't need refining.
High-Calcium Milk:
As the name suggests, high-calcium milk is thought to contain a large amount of calcium. However, this is not entirely accurate. The effectiveness of milk for bone health is not just due to its high calcium content, but also because of the proteins, vitamin D, and ideal calcium-to-phosphorus ratio that promote calcium absorption. However, adding too much calcium artificially can cause protein precipitation, affecting the taste. Additionally, the added calcium does not have the same absorption rate as the calcium naturally present in milk.
Breakfast Milk:
Breakfast milk comes in many varieties, with different flavors like walnut, red date, original wheat, and peanut. Consumers are drawn to its advertised nutritional value. However, breakfast milk is hardly considered milk; it's best classified as flavored milk at most. Its protein content is >=2.3g, which is lower than the standard for regular milk. Its ingredient list also includes "white sugar, emulsifiers, and edible flavorings," making its nutritional value relatively low.
UHT Milk:
This is what we commonly call "pure milk," often sold in individual pouches. It is processed using Ultra-High Temperature (UHT) pasteurization at temperatures above 135°C. Its shelf life is generally around 40 days or even longer. However, due to the high temperature, some nutrients are lost.
Pasteurized Milk:
Commonly known as "fresh milk," it is available in plastic bags and carton packages. It undergoes low-temperature pasteurization at temperatures below 70°C. It has a shorter shelf life, typically not exceeding 10 days, and must be refrigerated at 4°C. It better preserves the nutrients and flavor of the milk, making it more suitable for home consumption.
Different people have different nutritional needs. Experts recommend:
1. For those with lactose intolerance, choose low-lactose milk.
2. For middle-aged and elderly individuals, choose milk fortified with vitamins A and D.
3. For people with high blood lipids or those who need to control their weight, choose low-fat milk.
4. For healthy adults and children, choose whole milk.
5. For those who drink milk daily, choose "pasteurized milk"; for those who drink milk irregularly or are homebodies, choose "UHT milk."