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不想喝牛奶 豆浆代替可以吗?

2017-09-03 05:45:50   中国青年网

《中国居民膳食指南》建议国人每天饮奶300克。但有些人不喜欢有奶的味道,想要每天喝一杯豆浆来代替牛奶。网上也有各种声音,称豆浆的营养可以完全替代牛奶。事实果真如此吗?

辽宁省金秋医院营养科医生李翠表示,豆浆和牛奶是不同种类食物,豆浆中蛋白质含量与牛奶相当,易于消化吸收;其饱和脂肪酸、碳水化合物含量低于牛奶,不含胆固醇,含有丰富的植物化学物,适合老年人及心血管患者饮用。豆浆中钙的含量远低于牛奶,锌、硒、维生素A、维生素B2含量也比牛奶低。它们在营养价值方面各有特点,如果有补钙等需求,饮用豆浆是无法替代牛奶的;但如果有乳糖不耐受等问题,喝牛奶后会产生不适,这样的人喝豆浆补充蛋白质也是很好的选择。总体而言,两者最好每天都饮用。需要注意的是,大豆含有一些抗营养因子,如胰蛋白酶抑制剂、植物红细胞凝集素等,喝生豆浆或未煮开的豆浆后数分钟至一小时,可能引起中毒,出现恶心、呕吐、腹痛、腹胀和腹泻等胃肠症状。但这些抗营养因子热不稳定,因此,生豆浆必须先用大火煮沸,再改用文火维持5分钟左右,才可饮用。

沈阳晚报、沈报融媒记者 唐子匀

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