Which one is better, milk or yogurt?🐄🐄🐄

Teenagers often drink more milk for physical growth. Milk is rich in nutrients, which is well known. The yogurt is also made from milk, and it can also regulate gastrointestinal digestion. Is yogurt better than milk?

What nutrition does milk contain?

The nutritional content of pure milk is actually very "normal". 

• The protein content of milk is not as good as chicken breast. There are only 3 grams of protein per 100 grams of pure milk, while chicken breast has about 20 grams of protein per 100 grams. 
• The vitamin A content of milk is not as good as that of some animal livers. Each 100 grams of milk contains about 24 micrograms of vitamin A, and the same weight of pig liver contains more than 4000 micrograms. 
• The vitamin C content of milk is not as good as lemon. Every 100 grams of milk contains about 1 mg of vitamin C and lemon contains about 20 mg.
• The potassium content of milk is not as good as that of bananas. Every 100 grams of bananas contains more than 200 mg of potassium, while milk is less than half of it.
• The calcium content of milk is not as good as that of sesame. 

In contrast, milk seems to have very little nutrition. But in fact, the nutrition of milk is very comprehensive. Each 100 grams of milk calories 54 (kcal), carbohydrate 3.4 (g), protein 3 (g), fat 3.2 (g), cholesterol 15 (mg), vitamin A 24 (μg), vitamin C 1 (mg), vitamin E 0.21 (mg), carotene 4.7 (μg), niacin 0.1 (mg),riboflavin 0.73 (mg), thiamine 0.11 (mg), retinol equivalent 2.3 (μg), calcium 104 (mg), iron 0.3 (mg), sodium 37.2 (mg), magnesium 11 (mg), manganese 0.03 (mg), zinc 0.42 (mg), copper 0.02 (mg), potassium 109 (mg), phosphorus 73 (mg), selenium 1.94 (μg). The protein of milk is high-quality protein. It contains all essential amino acids for humans. The calcium content of milk is also sufficient, and the ratio of calcium to phosphorus is also very appropriate. It is one of the best foods for calcium supplementation. Although the vitamin content of milk may not be sufficient, it is quite complete. It also has a variety of trace elements that people need. Moreover, milk is very cheap compared to many nutritious foods.

What nutrition does yogurt contain?

Yogurt is made from fresh milk fermented by lactic acid bacteria. After the milk is fermented into yogurt, the nutrient content will slightly change.

During the fermentation of milk into yogurt, about 20% of the sugar and protein in the milk are broken down into small molecules.

The content of fat in milk is generally 3% to 5%. After fermentation, the fatty acids in yogurt can be increased twice as much as milk, which makes the yogurt easier to digest and absorb. The utilization rate of various nutrients is therefore improved.

In addition to yogurt retains all the nutrients of milk, lactic acid bacteria can also produce more essential vitamins during the fermentation process, such as vitamin B1, vitamin B2, vitamin B6, and vitamin B12.

Although the calcium content in milk will not change much after fermentation, the lactic acid produced after fermentation can effectively increase the utilization of calcium and phosphorus in the human. Therefore, the calcium and phosphorus in yogurt are more easily absorbed by the body.

In the process of making yogurt, certain lactic acid bacteria can synthesize vitamin C, which increases the vitamin C in yogurt.

👉Summarize, milk and yogurt can be substituted for each other. Under normal circumstances, you can choose to drink milk or yogurt according to your preferences. But some people need to choose according to their own situation:

Lactose intolerance - drink yogurt

Some people will have symptoms of abdominal discomfort after drinking milk. These people may have lactose intolerance. They cannot absorb the lactose in milk. At this time, lactose enters their intestines, but it cannot be absorbed. Their bodies may have abdominal pain, diarrhea, etc. So for such people, the more suitable dairy product is yogurt.

Hyperlipidemia patients - skimmed milk

Although the taste of skimmed milk may be slightly worse, but it contains lower cholesterol content. Therefore, it is very suitable for patients with hyperlipidemia. If you think the taste of skimmed milk is poor, you can actually choose low-fat milk. However, you need to pay attention to the amount of low-fat milk you drink.

Diabetics - pure milk

If diabetic patients do not have lactose intolerance, they can choose to drink pure milk. Pure milk contains lower carbohydrates. However, if diabetic patients have lactose intolerance, pure milk is not the right choice. At this time, it is recommended to choose yogurt, but the yogurt needs to be sugar-free. Patients should also drink in moderation. 

Elderly - Yogurt

The elderly have poor ability to absorb nutrients, so they should choose yogurt that is easier to absorb. The nutrients in yogurt are easier to be absorbed by the body and the calcium supplement effect is relatively good.