南京的骨科和营养科专家指出，中外饮食习惯不同，中国人的饮食中普遍缺钙，牛奶补钙的功效是其他食物不可替代的，但是建议儿童喝全脂奶，老年人或者胆固醇偏高人群喝脱脂奶。

Nanjing orthopedic and nutrition department experts say,Chinese and foreign food habits are different,The Chinese diet calcium generally,The effect of calcium milk is other food irreplaceable,It is suggested that children drink whole milk,The elderly or cholesterol is on the high side people drink defatted milk.

来自美国的建议 Suggestions from the United States

牛奶无助于孩子的骨骼成长与发育 Milk does not help children's bone growth and development

　　据环球时报此前报道，最近，一个由美国外科医生组成的团体表示，是时候从孩子的“学校午餐计划”中剔除牛奶这个食物。全美学校午餐计划，是由联邦政府资助的计划，它从1946年开始向全美上亿公立学校的孩子们提供午餐，而牛奶是其中一款必选食物。医生此次请愿的理由是：牛奶无助于帮助孩子们的骨骼成长与发育。

According to the global times reported previously,recently,A by the American surgeons groups said,Is the time from child's"School lunch program"Eliminating the milk the food.The school lunch program,Is funded by the federal government plan,It begin from 1946 to the hundreds of millions of public school provide children with lunch,But milk is among them a will choose food.The doctor this petition reason is:Milk not to help the children's bone growth and development.

　　“关于牛奶有助于强健儿童骨骼的宣传语，事实上是无效的安慰剂，”美国良心医学外科医生委员会(PCRM)在他们的请愿书中这样写道。牛奶中的糖、脂肪和动物蛋白含量都很高，委员会认为，这些恰恰都对有助于骨骼健康这一说法构成反驳。

"About milk helps bones of children strong publicity language,In fact, it is invalid placebo,"The United States conscience medical surgeon committee(PCRM)In their petition the book wrote.In the milk sugar/Fat and animal protein content is very high,Committee think,All these just to help to bone health constitute the claim retort.

　　PCRM提到，包括牛奶在内的奶制品是美国人饮食中饱和脂肪的首要来源，所以，希冀着补钙而喝牛奶，十足是失败的战略。

PCRM mentioned,Including milk, dairy products in the U.S. diet is the primary source of saturated fat,so,Longs for calcium and drink milk,A failure is the strategy.

相关佐证 Relevant evidence

　　这是真的吗？今年3月，《儿童与青少年医学档案》(the Archives of Pediatrics &Adolescent Medicine)刊登了一项最新研究。该研究历时7年跟踪了6712名女孩，记录她们的饮食，评估她们的应力性骨折的可能性。研究人员发现，不论是钙，还是乳制品摄取量，都与降低应力性骨折的发生率无关。

Is it true??In march this year,[Archives of pediatrics &adolescent medicine](The Archives of Pediatrics and Adolescent Medicine)A new study published.The study lasted seven years followed 6712 girl,Record their diet,Evaluate their stress fracture of possibility.The researchers found that,Both calcium,Or dairy intake,All and reduce the incidence of stress fracture has nothing to do.

　　与此类似，2003年，“护士健康研究”(注：哈佛护士健康研究是弗兰克·斯宾塞在1976年创建，获得美国国家卫生院资助。该团队不定期发布关于记忆力衰退、乳腺癌、骨质疏松、糖尿病等健康研究成果，常有很多颠覆性的饮食建议)的一项研究在跟踪了超过72000名绝经后妇女18年后发现，长期饮用牛奶者罹患臀部骨折的几率,与不喝牛奶的人群不相上下。他们认为，饮用牛奶从长期看并不能阻挡骨质疏松。

similarly,In 2003,,"The nurses' health study"(note:Harvard nurses health study is frank spencer created in 1976,The national institutes of health funding for the United States.The team not regularly issue about memory loss/Breast cancer/osteoporosis/Diabetes health research results,Often have a lot of overturning the diet)A study in the followed more than 72000 postmenopausal women found 18 years later,Long-term drinking milk person suffering from hip fracture chance,And don't drink milk as the crowd.They think,Drinking milk in the long run and can't stop osteoporosis.

我国专家的看法 Expert opinion in our country

中国人饮食中缺钙，牛奶不可替代 The Chinese diet calcium deficiency,Milk irreplaceable

每天需要300克的奶制品，日饮约1-2杯的牛奶足矣 Every need 300 grams of milk products,Day drink about 1-2 cups of milk is enough

　　扬子晚报记者了解到，在我国，牛奶补钙依旧是“主流”。《中国居民膳食指南（2007）》（最新版）中明确指出，中国居民每天应吃相当于鲜奶300克（6两）的奶类及奶制品。奶制品除了鲜奶外，还包括酸奶、奶酪、奶粉等。牛奶除含丰富的优质蛋白质和维生素外，含钙量较高，且利用率也很高，是天然钙质的极好来源。

Yangzi evening news reporter learned,In our country,Milk calcium is still"mainstream".[Chinese residents dietary guidelines(2007)](The latest edition)Clearly pointed out that,Chinese people should eat every day is equivalent to 300 grams of milk(6 two)The dairy and dairy products.Dairy products in addition to the milk,Include yogurt/cheese/Milk powder, etc.Milk contains rich except of high quality protein and vitamin outside,High calcium content in the,And utilization rate is also very high,Is a good source of natural calcium.

　　南京医科大学营养系营养与食品卫生专业莫宝庆副教授表示，中国居民膳食中普遍缺钙，奶类应是首选补钙食物，很难用其他类食物代替。国外很多人将牛奶替代饮用水，每天1000毫升，这是违反常规的。其实每天食用300克的奶和奶制品是比较适宜的，相当于1～2杯牛奶的量。有乳糖不耐症的人群可以用酸奶代替，也可以喝豆奶。莫宝庆说，牛奶中还有可促进钙吸收的因素，如乳糖。因此，按正常量饮奶，一般不会出现钙吸收减少的情况。

Nanjing medical university nutrition department of nutrition and food hygiene professional MoBaoQing associate professor said,Chinese residents in common dietary calcium,Milk should be preferred filling calcium food,It is difficult to use other kind of food instead.Many foreign countries and people will milk substitute drinking water,Every 1000 ml,This is contrary to conventional.Actually ate 300 grams of milk and dairy products is more appropriate,Equivalent to 1 ~ 2 cups of the amount of milk.Have lactose intolerance crowd can use instead of yogurt,Also can drink soybean milk.MoBaoQing said,Milk and can promote calcium absorption factor,Such as lactose.therefore,According to the normal amount drink milk,General won't appear to reduce calcium absorption of the situation.

如何补钙效果好？ How to repair calcium effect good?

喝奶+维生素D，还要加强负重运动 Drink milk + vitamin D,To strengthen the weight-bearing exercise

　　鼓楼医院骨质疏松门诊主任林华教授强调，强健骨骼，除了钙剂补充，补充维生素D和运动同样非常重要。维生素D能够促进肠道对钙的吸收和利用,并使钙沉积到骨骼上,帮助骨骼发育。值得注意的是，老年人由于肝肾功能减弱，很难将普通维生素D“活化”，从而引起体内钙质难以被身体吸收，所以服用具有活性的维生素D效果更好一些。

The drum tower hospital osteoporosis clinic director professor Lin emphasized,Strong bones,In addition to calcium supplement,Vitamin D and movement is also very important.Vitamin D can promote the intestinal calcium absorption and utilization,And that calcium deposit to the bone,Help skeleton development.It is important to note that,The elderly due to liver and kidney function abate,It will be difficult for ordinary vitamin D"activation",Thus cause body calcium is difficult to be absorbed by the body,So take has the activity of vitamin D effect better.

　　而晒太阳对维生素D的生成转化及钙质吸收，能起到非常关键的作用。维生素D又被称作“阳光维生素”。补充维生素D最安全、有效、经济的方法是晒太阳。对于正常饮食的人群来说，每天接受30分钟的户外光照，就能生成适量的维生素D储备。美国研究人员建议，在天气晴朗，季节和温度允许的情况下，每天在正午前后两个小时晒太阳515分钟，而且要暴露40%以上的皮肤，并且不要擦防晒霜，否则会阻止维生素D合成。

And in the sun for production of vitamin D and calcium absorption transformation,Can play a key role.Vitamin D also known as"Sunshine vitamin".Vitamin D most safety/effective/Economic method is to lie in the sun.For normal diet for the crowd,Accept every 30 minutes of outdoor lighting,Can generate a moderate amount of vitamin D reserves.American researchers suggest,In clear weather,Seasons and temperature permission,At noon every day before and after two hours in the sun 515 minutes,And want to expose more than 40% of the skin,And don't put on some sunscreen,Otherwise you will prevent vitamin D synthesis.

　　另外就是要增加运动量，从而获得最大的骨强度。林华教授强调说，骨骼需要适度的机械负荷，它主要来自肌肉的收缩以及地心引力。所以一些“负重运动”如步行、跑步能起到提高骨强度的作用，非负重运动如游泳和骑自行车，可改善肌肉强度，但对于提高骨强度的效果没有负重运动那么好。

The other is to increase the amount of exercise,To get the biggest bone strength.Professor Lin stressed,Bones need to moderate mechanical load,It mainly from the contraction of muscle and gravity.So some"Weight-bearing exercise"Such as walking/Running can play the role of improving bone strength,Non load sports such as swimming and riding a bicycle,Can improve muscle strength,But to improve the effect of bone strength no weight-bearing exercise so good.

牛奶能否被代替？ Milk can be replaced?

多吃蔬菜并不能替代牛奶给身体补钙 Eat more vegetables and cannot replace milk calcium to the body

　　在此前的报道当中，美国良心医学外科医生委员会PCRM认为，牛奶是有瑕疵的钙传递媒介，人们应该从其他来源寻找营养源，比如豆类、豆腐、花椰菜、卷心菜、包菜等蔬菜，麦片等谷物，以及其他固钙的饮料，比如橙汁、豆奶。但是，人们也已经注意到，儿童餐盘里，包菜出现的频率并不高。

In previous reports of,The United States conscience medical surgeon committee PCRM think,Milk is flawed calcium transmission media,People should from other sources for source of nutrition,Such as beans/tofu/broccoli/cabbage/Cabbage vegetables, such as,Such as cereal grain,And other solid calcium drink,Such as orange juice/Soy milk.but,People also have noticed,Meal pan,Cabbage the frequency of the occurrence is not high.

　　有营养学家认为，蔬菜不仅含有大量的钾、镁元素，可帮助维持酸碱平衡，减少钙的流失，本身还含有不少钙。绿叶蔬菜大多是钙的中等来源，如小油菜、小白菜、芥兰、芹菜等，都是不可忽视的补钙蔬菜。

Have nutrition experts say,Vegetables not only contains a lot of potassium/Magnesium element,Can help maintain acid-base balance,To reduce the loss of calcium,Itself also contain a lot of calcium.Green leafy vegetables are mostly calcium secondary sources,Such as small rape/pakchoi/broccoli/Celery, etc,Is nonnegligible filling calcium vegetables.

　　那么多吃蔬菜可以替代牛奶补钙吗？莫宝庆副教授告诉记者，尚未阅读到相关对比实验资料，也难以评论。“但就理论上而言，蔬菜中钙的吸收不可能高于牛奶。”莫宝庆副教授说，毕竟蔬菜中的草酸、植酸、膳食纤维也是减少钙吸收的因素。“补钙这个词不能单纯理解，应谈其真正的生理效果，即变为身体中的钙，其吸收与利用还要受到多种因素的影响。如维生素D、蛋白质，骨骼中的利用还受到维生素A等的影响。蔬菜中的这些有益因素就相对较少。”

Then eat more vegetables can replace milk filling calcium?MoBaoQing associate professor told reporters,Has not read related contrast experiment data,Also difficult to comment."But in terms of theory,Vegetables in the uptake of calcium may not higher than milk."MoBaoQing associate professor said,After all the vegetables oxalic acid/Phytic acid/Dietary fiber is also reduce calcium absorption factor."The word can not only understand calcium,Should talk about the real physiological effect,Namely into the body of calcium,The absorption and use but also by many factors.Such as vitamin D/protein,The use of bone by the influence of vitamin A, etc.Vegetables in the beneficial factor is relatively less."

中国人怎么喝奶？ Why do Chinese people to drink milk?

青少年宜喝全脂奶，中老年推荐脱脂奶 Teenagers should drink whole milk,Old recommend skimmed milk

　　江苏省骨质疏松委员会主任委员、鼓楼医院骨质疏松门诊主任林华教授告诉记者，一些中老年人存在血脂代谢异常的情况，所以中老年人适合选择脂肪含量较低的低脂奶或者脱脂奶。林华教授表示，还有一方面因素，全脂牛奶中的脂肪含量偏高，这个可能会影响钙的吸收。而乳脂肪只是让乳品较香浓，所以喝低脂或脱脂奶时，会感觉较稀、不香醇，口感上肯定没有全脂奶好。

Jiangsu province osteoporosis committee the chairman of the committee/The drum tower hospital osteoporosis clinic director professor Lin told reporters,Some old people in the existence of dyslipidemia situation,So the elderly suits to choose fat content low low fat milk or skim milk.Professor Lin said,On the one hand and factors,The whole milk fat content is on the high side,This may affect the absorption of calcium.And milk fat just let dairy more fragrant,So drink low-fat or when skimmed milk,Will feel a dilute/Don't sweet alcohol,The palate has definitely not whole milk is good.

　　对此，南京医科大学营养与食品卫生专业莫宝庆副教授表示，就牛奶来说，脂肪含量虽高，但其吸收率也是较高的（正常情况下脂肪的吸收率达98%以上），故一般情况下，不会出现奶中的钙受奶脂肪的影响而减少吸收。在牛奶中，钙是以与蛋白质结合的形式存在的，而不是直接与脂肪结合形式出现的，故全脂牛奶所含脂肪不会影响人体对于钙的吸收。“推荐摄取脱脂奶，主要是要限制能量的摄入。”莫副教授说，因为国外很多人把牛奶当饮料般饮用，可导致牛奶过多摄取，从而使脂肪摄入增加，导致能量过剩。因此，对需要限制脂肪或脂肪吸收不良的人群，饮用脱脂奶应是好的选择。

this,Nanjing medical university nutrition and food hygiene professional MoBaoQing associate professor said,Is milk for,Fat content is high,But the absorption rate is also high(Normally fat absorption rate of more than 98%),The general circumstances,Won't appear in the milk calcium milk fat by the influence and reduce absorption.In the milk,Calcium is combined with proteins exist,Instead of directly with fat combined forms,The whole milk contain fat will not affect the human body for the absorption of calcium."Recommended intake skimmed milk,Main is to limit their intake of energy."Don't associate professor said,Because many foreign countries and people to drink milk when like drinking,Can lead to excessive intake of milk,So that the fat intake increases,Lead to excess energy.therefore,To need to restrict fat or fat malabsorption crowd,Drinking skimmed milk should be a good choice.

　　但是莫宝庆副教授指出，对于处于生长发育期的儿童青少年，应饮用全脂奶较好，因为脂肪是有一定生理作用的，如提供能量、有助于脂溶性维生素的提供与吸收等。（扬子晚报记者 于丹丹）

But MoBaoQing associate professor pointed out,For in the growth development period of the children,Should be drinking whole milk is good,Because fat is a certain physiological effect,Such as provide energy/Help fat-soluble vitamins provide and absorption, etc.(Yangzi evening news reporter YuDanDan)