健康保健

乳品在饮食中的作用

乳制食品和原料在全世界人们的日常饮食中起着重要的营养和文化作用。无论是传统食物还是根据食客偏好在当地新增的食物，乳制食品对各个年龄段的人们都有许多显而易见的益处。尤其是：

  • 乳品和含乳食物提供了许多必要的营养成分，包括蛋白质、钙、维生素 D、维生素 A、维生素 B12、核黄素、烟碱酸、磷、钾和镁
  • 牛奶、奶酪和酸奶是很多国家健康饮食习惯以及膳食指导建议中的核心组成部分
  • 乳清蛋白和牛奶蛋白这类乳品原料为健康饮食提供了支持，广泛应用于乳品饮料、酸奶、营养和能量棒、即饮饮料、燕麦片、零食以及自制果昔粉和奶昔粉中

乳品提供了必要的营养成分 

乳品的作用联合国粮食及农业组织 (FAO) 强调，乳品可以帮助人们满足人体对钙、镁、硒、核黄素、维生素 B12 及泛酸的需求。1  在美国，牛奶是儿童和成人饮食中钙、维生素 D 和钾的第一大食物来源；奶酪仅次于牛奶，是钙的第二大食物来源。2、3   

富含营养成分的乳制食品，例如牛奶、奶酪和酸奶，也是全球健康饮食习惯以及膳食指导建议中的核心组成部分。这些膳食指导建议包括降血压饮食计划 (DASH)、美国心脏协会提出的 4 种有益心脏的健康饮食计划5 以及国际糖尿病联合会制定的糖尿病控制饮食计划。6  

全世界都已认识到乳品所含丰富的营养成分，并推荐将其作为全面、健康饮食的一个重要部分。下表为所选国际市场上的国际膳食指南建议截图。

乳制食品裨益良多

为成长期的儿童提供钙和维生素 D 等营养成分，这是众所周知的乳制食品对健康的益处。然而，乳制食品在健康和营养方面的益处不仅有利于儿童，对于所有年龄段的成年人也有很重要的作用。研究表明摄入乳制食品（包括牛奶、奶酪和酸奶）： 

  • 有利于成年人骨骼全面健康7
  • 可以帮助降低多种人群的高血压风险8
  • 可以帮助降低多种人群罹患心血管疾病 (CVD)、冠心病 (CHD) 和中风的风险9
  • 可以帮助降低 2 型糖尿病风险10  

乳蛋白可以增强健康功效

除了可以提供必要的营养成分之外，乳制食品本身还具有较高的蛋白质含量，在积极的健康成果方面也起着重要的作用。同样，乳清蛋白和牛奶蛋白这类乳品原料在添加到诸如即饮奶昔、零食棒，甚至是正餐中后，将对健康保健益处多多。通过将乳清蛋白、牛奶蛋白等乳品原料添加到正餐中，可实现高蛋白饮食。研究发现，高蛋白饮食可以帮助人们：

  • 加速锻炼后肌肉修复和恢复11, 12, 13, 14
  • 保持健康体重15, 16, 17, 18, 19, 20
  • 抑制饥饿感21, 22, 23
  • 塑造瘦体重（结合常规抗阻训练） 24, 25, 26
  • 加速锻炼后恢复11, 12, 13, 14
  • 随着年龄增长保持肌肉质量27, 28  

下面是一些小技巧，教您如何使用乳制食品和乳品原料来提高许多常见饮食中的蛋白质含量。

  • 在用酸奶制作的调味酱、调味品和调味汁中，添加一些蔬菜或水果，这样可以增加营养。
  • 乳清蛋白等乳蛋白可以为低蛋白饮料、零食棒、意面和烘焙食物提供丰富蛋白质。 
  • 各种奶酪可以作为原料，添加到汤羹、调味品、调味酱和烘焙食物中，从而增加了营养且丰富了味道。 

1 Food and Agriculture Organization of the United Nations.Milk and Dairy Products in Human Nutrition.Available at: http://www.agricultura.gov.br/arq_editor/file/CRC/artigo FAO.pdf.Accessed on June 4, 2014.
2 Keast DR, Fulgoni VL, Nicklas TA, et al.Food sources of energy and nutrients among children in the United States:National Health and Nutrition Examination Survey 2003-2006.Nutrients 2013;22;5(1)283-301.
3 O'Neil CE, Keast DR, Fulgoni VL, et al.Food sources of energy and nutrients among adults in the US:NHANES 2003-2006.Nutrients 2012;4(12):2097-120.
4 National Heart, Blood, and Lung Institute.What is the DASH Eating Plan?Available at: http://www.nhlbi.nih.gov/health/health-topics/topics/dash/.Accessed on June 4, 2014.
5 American Heart Association.Milk Products.Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Milk-Products_UCM_306008_Article.jsp.Accessed on June 4, 2014. 6 International Diabetes Federation.Healthy Eating.Available at: http://www.idf.org/worlddiabetesday/toolkit/children/healthy-eating.Accessed on June 4, 2014.
7 Dairy Food Consumption Is Associated with Bone Health in Adults:Science Summary. http://www.nationaldairycouncil.org/Research/ResearchSummaries/Pages/ScienceSummaries.aspx.Accessed on June 5, 2014.
8 Dairy Food Consumption Is Associated with Reduced Risk of High Blood Pressure:Science Summary.  http://www.nationaldairycouncil.org/Research/ResearchSummaries/Pages/ScienceSummaries.aspx. Accessed on June 5, 2014.
9 Dairy Food Consumption Is Associated with Reduced Risk of Cardiovascular Disease:Science Summary. http://www.nationaldairycouncil.org/Research/ResearchSummaries/Pages/ScienceSummaries.aspx. Accessed on June 5, 2014.
10 Dairy Food Consumption Is Associated with Reduced Risk of Type 2 Diabetes:Science Summary.  http://www.nationaldairycouncil.org/Research/ResearchSummaries/Pages/ScienceSummaries.aspx. Accessed on June 5, 2014.
11 Tipton KD, Elliott TA and Cree MG.Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise.Med Sci Sports Exerc.2004; 36:2073-2081.
12 Howarth KR, Moreau NA, Phillips SM, et al.Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans.J Appl Physiol.2009; 106:1394-1402.
13 Tang JE, Manolakos JJ, Kujbida GW, et al.Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men.Appl Physiol Nutr Metab.2007; 32:1132-1138.
14 Tipton KD, Elliott TA, Cree MG, et al.Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise.Am J Physiol Endocrinol Metab.2007; 292:E71-E76.
15 Josse A, Atkinson S, Tarnopolsky M, Phillips SM.Increased consumption of dairy foods and protein during diet- and-exercise-induced weight loss promotes fat mass loss and lean muscle gain in overweight and obese premenopausal women.J Nutr 2011;141:1626-1634.
16 Baer D, Stote KS, Paul D, Harris G, Rumpler W, Clevidence B. Whey protein but not soy alters body weight and composition in free-living overweight and obese adults.J Nutr 2011;141:1489-1494.
17 Westerterp-Plantenga M, Nieuwenhuizen A, Tome D, Soenen S, Westerterp K. Dietary protein, weight loss, and weight maintenance.Annu Rev Nutr 2009;29:11.1-11.21.
18 Claessens M, van Baak M, Monsheimer S, Saris WHM.The effect of a low-fat, high-protein or high-carbohydrate ad libitum diet on weight loss maintenance and metabolic risk factors.Int J Obes 2009;33:296-304.
19 Westerterp-Plantenga M, Lejeune M, Nijs I, van Ooijen M, Kovacs E. High protein intake sustains weight maintenance after body weight loss in humans.Int J Obes 2004;28:57-64.
20 Lejeune M, Kovacs E, Westerterp-Plantenga S. Additional protein intake limits weight regain after weight loss in humans.Br J Nutr 2005;93:281-289.
21 Institute of Medicine.Macronutrients and healthful diets.Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients).  2005.Washington, DC, National Academies Press.11-4-2012.
22 Smeets A, Soenen S, Luscombe-Marsh N, Ueland O, Westerterp-Plantenga M. Energy expenditure, satiety, and plasma ghrelin, glucagon-like peptide 1, and peptide tyrosine-tyrosine concentrations following a single high-protein lunch.J Nutr 2008;138:698-702. 
23 Leidy H, Armstrong C, Tang M, Mattes R, Campbell W. The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men.Obesity 2010;18:1725-1732.
24 Churchward-Venne T, Burd N, Mitchell C et al.Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men.J Physiol 2012;590:2751-2765.
25 Tang J, Phillips S. Maximizing muscle protein anabolism: the role of protein quality.Curr Opin Clin Nutr Metab Care 2009;12:66-71.
26 Tang J, Moore D, Kujbida G, Tarnopolsky M, Phillips S. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.J Appl Physiol 2009;107:987-992.
27 Houston D, Nicklas J, Harris T et al.Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) study.Am J Clin Nutr 2008;87:150-155.
28 Mojtahedi M, Thorpe M, Karampinos D et al.The effects of a higher protein intake during energy restriction on changes in body composition and physical function in older women.J Gerontol A Biol Sci Med Sci 2011;66:1218-1225.