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Milk promotes longevity, and yogurt is good for cancer prevention?

From 2006 to 2016, "the milk to send humans into the grave of cancer" has been a topic of repeated speculation in many media and WeChat circles. After countless experts rumored, there are fewer and fewer people who believe this statement.

However, in the past two years, there has been a WeChat article about yogurt spread everywhere.

It is said that yogurt does not prolong life, probiotics can not be colonized in the intestines, so drinking yogurt does not make sense, it is better to drink milk.

However, two recent studies have stunned this claim. Because milk foods, including yogurt, may actually help longevity, and yogurt can even help prevent cancer!

Do you believe? Anyway, I believe it.

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Research says yogurt is good for cancer prevention

One of the evidences of this claim comes from a study published in the Lancet in 2018.

- Speaking, it is the result of the PURE study. Researchers have been digging deep into the huge data generated by this long-term follow-up epidemiological research institute involving more than 130,000 people in multiple countries. From staple foods, to fruits and vegetables, to bean nuts, it is now milk.

Compared with vegetables and fruits, milk is relatively easy to count.
According to Western practice, the researchers determined that a so-called dairy product is equivalent to 244 grams of milk or yogurt, or a piece of 15 grams of cheese.
It is almost a box of milk (about 243 ml, 250 g) that the Chinese drink every day. In our supermarket, a piece of cheddar cheese is about 16 grams.

It may be difficult for readers to understand that in this study, butter is actually a dairy product, and 5 grams is a copy. On a civil aviation plane in China, a small box of butter used to spread bread is 8 grams.

The researchers divided all respondents surveyed into 4 files according to the fact that they did not eat 1 dairy product per week, 1 dairy product per day, 1-2 servings per day, and more than 2 servings per day.

Many friends here may ask:

Sugared milk or yogurt, is it counted? What about skim and full fat? Is high protein the same as the low protein content?

At least in this study, the question of whether yogurt is added or not is not considered, and the difference in protein content of milk products between 2.9% and 3.5% is not considered. After all, so many people, can't be too detailed.

After more than 9 years of tracking, it was found that the person who ate the most food every day was the least likely to have the lowest risk of death in all four groups. Compared with people who did not drink milk, the risk of stroke decreased by 33% and the risk of cardiovascular death decreased by 23%. The risk of all-cause mortality has dropped by 16%. In other words, people who eat more dairy products are not easy to die early and live long!

So, if you only drink one milk? A milk and yoghurt can also reduce all-cause mortality, which can be reduced by 10% and 14%, respectively. Moreover, full-fat products are better than degreased products. Considering that whole fat is much thicker than skim, this statement is really happy.

I used to be super-loving, and only drink whole milk and full-fat yogurt. But recently, I only drank a small cup of homemade yogurt, which is about 150 grams of milk, and less than one dairy. Mainly because it is necessary to use a spoon to lick and eat, but also to brush the cup, it is troublesome. I prefer to hold a plastic bottle and drink it, then add some water to the bottle and sip the water greedily -_-||

In fact, there have been a lot of high-quality research and summary analysis results suggest that drinking yogurt is better than milk health: yogurt helps prevent obesity, helps prevent diabetes, and helps prevent stroke.

However, the latest research gives the greater benefits of yogurt: eating fermented dairy products, especially yogurt, can help prevent cancer.

The article, published in the International Journal of Cancer, summarizes 61 research results on yoghurt and cancer risk at home and abroad, with a total of 1.9 million people. The analysis found that eating fermented dairy products is beneficial to reduce the overall risk of cancer, which is the best effect of drinking yogurt, can reduce the risk of cancer by 19%.

Fermented dairy products have the best effect on reducing esophageal cancer (down 36%), bowel cancer (12% reduction), and bladder cancer (21% reduction) from the risk of various cancers. Considering that China has always been a major disease in esophageal cancer, the incidence of esophageal cancer is climbing all the way. Drinking yogurt to prevent cancer is really good news.

Here, science is a big concept, including a variety of cheese, a variety of pure yogurt (sour milk), flavored yogurt, but also looks like yogurt, in fact, is a dairy product fermented by other microorganisms other than lactic acid bacteria. However, yoghurt is a small concept. It is specially made from milk and lactic acid bacteria. It can be added with a small amount of thickener and sugar, without adding other ingredients.

Why can yoghurt prevent cancer?

Someone may ask:

Epidemiological investigations can't prove causality. Why does yoghurt prevent cancer?

In fact, yogurt can help prevent cancer, which is not surprising. As a representative of healthy fermented foods, yogurt has a comprehensive advantage in promoting health.

First, yogurt is a type of dairy product that is rich in calcium. Studies have found that calcium can reduce cell proliferation caused by toxic bile acid conjugates or free fatty acids, reducing the risk of bowel cancer.

Second, studies suggest that yogurt is rich in protein, while casein and whey protein can increase satiety by regulating the secretion of gastrointestinal hormones, inhibiting food intake in a short period of time.

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A number of studies have also confirmed that

In the case of the same total calories, yogurt is better than other foods in controlling weight and preventing obesity, and healthy weight is one of the key factors in preventing cancer.

Again, whey protein in yogurt can increase plasma amino acid concentrations rapidly, while lactic acid can reduce the rate of carbohydrate digestion, so it is good for increasing satiety and glycemic control. Yogurt has proven to be very beneficial in preventing diabetes. It has been recognized in the medical community that maintaining a reasonable blood sugar level is beneficial for preventing cancer.

In addition, the beneficial microbes in yogurt may also be one of the reasons for its beneficial anti-cancer. As early as more than 20 years ago, research confirmed that

Even if it is not a living microorganism, the dead cells and microbial fragments of the microorganisms have a certain physiological regulation effect, which can affect the activity of macrophages and the content of some immune factors in the human body.

Even if the live bacteria can not be colonized in the intestine, it will affect the gastrointestinal function and inflammatory reaction during the process of passing through the intestine, which indirectly affects the risk of cancer occurrence and development.

Studies in the 1990s found that certain yoghurt extracts have the effect of inhibiting the growth of animal cancer cells caused by carcinogens.

It should also be noted that full-fat yogurt contains various anti-cancer ingredients such as butyric acid and conjugated linoleic acid. Fermentation also increases the content of conjugated linoleic acid, so in order to prevent cancer, it is not necessary to choose defatted yogurt. In contrast, it is more meaningful to choose a yogurt with a slightly lower sugar content (the carbohydrate content in 100 grams is better than 12).

Chinese people are not suitable for drinking milk?

Some people say that "Chinese people are not suitable for dairy products." In fact, there is a lot of evidence that milk has many health effects on Chinese people.

A study of 64,191 Chinese women found that intake of calcium, magnesium and dairy products was significantly negatively correlated with the risk of diabetes.

The nutritional epidemiological study of the Chinese Academy of Sciences Nutrition Institute also found that the intake of dairy products was significantly negatively correlated with waist circumference, negatively correlated with systolic and diastolic blood pressure, and negatively correlated with glycated hemoglobin content, and high-density lipoprotein. Cholesterol was significantly positively correlated with a negative correlation with body mass index (BMI) and blood glucose.

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For the Chinese, under the premise of not increasing the total calories in a day, eating a few mouthfuls of meat and rice and replacing it with a cup of milk or yogurt will help prevent obesity, diabetes, high blood pressure and various cardiovascular and cerebrovascular diseases.

Especially yogurt, not only has a pleasant taste, but also has no lactose intolerance. It is very friendly to the gastrointestinal tract and is very suitable for Chinese people.

I like yoghurt, nutritious and delicious

Don't forget that yogurt is a natural convenience food and a good helper.

In the morning, try yogurt and breakfast cereal slices for convenience and nutrition.

In the morning and afternoon, you can use yogurt to make meals and sweets.

If you don't want to have dinner, or if you go home too late, you might want to eat a salad made with yogurt, nuts, fruits and vegetables, which is simple and healthy.

Work too busy often can't eat at the same time? Bring a bottle of yogurt in the bag and drink it in advance before the meal, so that you can complete the task energetically!

So why don't we start acting now and drink yogurt?