上班族善用奶类的美食妙招

有关奶类，一向是传言弥漫，众说纷纭。其实，国人对奶类反复质疑，在很大程度上，是因为对奶的感官特性不迷恋，除了喝牛奶之外，不知道怎样把它变成美食，或者变成健康饮食的方便助手。

不管心理上是否愿意承认，但事实上，对于那些美味的食物，人们是非常勇敢的，既不在乎营养价值低，也不在乎多吃会增加癌症风险。——油条薯片不健康谁不知道，仍然有人天天吃。烤羊肉串致癌物超标谁不知道，没看到哪个烧烤摊上无人问津的。海鲜河鲜环境污染大也都知道，但是照样吃起来没够。红肉多吃促进癌症和心脏病也是常识，可谁会吃两块肉就停下嘴呢？难道奶类比它们更可怕么？

按照现在的研究证据，奶类对于预防高血压和中风是有益的，特别是酸奶和低脂奶；在不增加能量摄入的前提下（也就是说，吃奶制品要相应扣减其他食物，总食量不增加）对于预防糖尿病和肥胖也是有益的；牛奶对于痛风患者特别有益，痛风发作期应多多饮用低脂牛奶；如果饮奶的数量较多，则对于肠癌的预防是有益的，对于前列腺癌有促进作用；对乳腺癌的作用尚未定论，因为有些研究结果说是促进，有的说是预防，还有的说没有显著影响。

从这些研究结果来看，奶类总体而言仍然是一类有益健康的食物，对于成年人来说，只要把数量控制在中国营养学会推荐的300克左右，就不会增加疾病的风险。

需要特别注意的倒是，婴儿一定要尽量母乳喂养，用牛奶所制成的婴儿奶粉，无论技术多么先进，与母乳喂养相比，都会增加婴儿的多种疾病风险，包括过敏、湿疹、消化不良、I型糖尿病、婴儿白血病以及一些情感行为障碍。所以，各国营养学家都指示宝宝在母乳喂养到一岁以后才能接触牛奶，最理想情况是母乳喂养到两岁以后。很遗憾现在的情况是，有母乳不喂非要给孩子喝进口奶粉，还随便给孩子吃牛初乳之类产品，成年人却对奶类特别恐惧……

其实，对于成年人来说，无需刻意每天喝一杯牛奶，就可以得到很多和奶类营养亲密接触的机会，而且不用担心发生乳糖不耐的麻烦——把奶用在家庭自制食品或方便食品中，也是一种简单方便而且美味营养的时尚选择。这里就说说，上班族可以如何善用乳制品。

方法1：把奶类做成加班代餐

牛奶和酸奶的营养成分较为全面，其中的蛋白质、钙、维生素A和维生素B2这几种营养素，都是饼干面包之类普通加餐食品所无法替代的。在需要加班不能按时吃饭的时候，只需在牛奶或酸奶之外，再加一点其他食品，就非常适合用来替代一餐。比如说，牛奶泡燕麦片、牛奶冲芝麻糊之类的配合都很简单。如果吃腻了这些口味，还可以去超市买各种烤熟后打粉的五谷杂粮粉，用沸水把它们浓浓地冲开，再用牛奶来调成较稀的糊状。喜欢甜的可以加少量红糖，或者在里面加一把葡萄干、枣肉碎，既美味又健康，食物品种还很丰富呢！

夏天如果不喜欢吃热的食物，就可以让酸奶来帮忙了。酸奶除了多一点糖分之外，营养价值完全不逊色于牛奶。比如酸奶加水果，酸奶、坚果仁加上水果干，都是最简单又营养的加餐食品，比吃块巧克力，吃几片饼干，或吃个所谓能量棒，要健康很多，而且有好得多的饱腹感。500克的酸奶，加点水果和坚果，足够让人4个小时都不觉得饿。

方法2：把奶类当成美肴配料

在家做饭的时候，牛奶也是个超好的美食帮手。比如说，做土豆泥的时候，把土豆蒸软压碎，再加点全脂牛奶搅成糊，柔软又有浓郁奶香。做鸡蛋羹的时候，用平日用水1.5倍量的脱脂牛奶来替代水，把鸡蛋液搅匀，做出来的蛋羹美味嫩滑，钙含量还特别高。在做浓汤、奶汤的时候少放点油，最后加些牛奶搅匀，不仅颜色乳白好看，而且维生素和钙营养价值提高很多。

方法3：把奶类当成主食配料

用牛奶替代水加入发酵面食中，做出来的馒头、面包和豆包等就会又洁白、又柔软，又膨松，发酵香味还特别浓郁。这是因为牛奶不仅能帮助增加面筋的弹性，其中的氨基酸还能让酵母长得更旺盛，产生更多的香气物质。同时，因为牛奶混入主食当中，主食营养价值更高，钙、蛋白质、多种维生素含量增加，而且餐后的血糖反应能有所降低。这个春节期间，我用牛奶和面做的椰蓉红豆包和牛奶馒头，真的是大受欢迎哦…

同样，把牛奶加入窝头、煎饼等杂粮食品中，也是一个聪明的方法。可以给这些产品增加香气。在煮好粥之后加入牛奶混匀，马上关火盛出，可以做成牛奶粥，味道不错，而且也不会像牛奶那样喝了容易肚子胀气。

方法4：把奶类做成美味饮料

奶类最适合用来做各种美味饮料了。比如说，用牛奶和鲜水果、冰块一起打浆，制作奶昔或水果冰沙，加点蜂蜜再马上喝掉，简直是人生一大享受。

只是要注意，各种水果中都含有蛋白酶，特别是菠萝、芒果、木瓜、无花果和猕猴桃等水果，蛋白酶活性很高。如果打完奶昔没有马上喝，在室温下放半个小时，或者在冰箱里放两个小时，这些水果中的酶就会把奶昔变成奶冻，就像酸奶凝冻一样。凝冻固然不是坏事，问题是味道也会发苦——这是因为蛋白酶把牛奶的蛋白质分解成了一些苦味的碎片，虽然不会有毒，好口味却毁了。

做豆浆的时候，如果家里小朋友不喜欢豆浆的味道，不妨加入一半的牛奶，豆浆的豆腥味和牛奶的奶膻味都能减半，而且配合得相得益彰，格外美味。这可是真正的豆浆奶，有了牛奶的维生素AD，有了豆浆的膳食纤维和低聚糖，健康价值也能互补呢！

全脂奶和红茶、咖啡相配从来都是美味，这个人人皆知；只是把牛奶和绿豆汤、红豆汤相配，味道会怎样呢？其实也相当不错呢！若在红豆汤牛奶中再加一点点玫瑰酱，在绿豆汤牛奶中加一点蜂蜜，味道会更迷人！

还有一款我喜欢的美味饮料，肉桂橙皮奶，是用热牛奶和橙皮酱、柚子茶等相配，再加点肉桂粉。橙皮有点淡淡清香的苦味，也有橙皮油的香味，只需加1茶匙（喝咖啡的小勺）到热牛奶中，再加半茶匙肉桂粉混匀，就好了。奶香、橙皮香、肉桂香相得益彰，味道层次丰富，喝了之后胃里也特别舒服，办公室女性在秋冬时节不妨尝一尝，作为上下午加餐很好哦！

此外，还有一些利用奶类的方法，比如用酸奶来充当蛋黄酱拌水果沙拉，能把沙拉酱的热量降低将近80%！用剩大米粥或小米粥加牛奶打成糊状，加点糖桂花，再加入藕粉，先加热到藕粉化开，然后放小碗中凉下来，成了冻状，就是很好吃的桂花味大米布丁啦！

牛奶和酸奶的一大优点，就是它们携带方便。牛奶有室温存放的方盒品种，可以常备一盒在办公室里。如果有乳糖不耐问题，喝牛奶腹胀，可以选择“舒化奶”。酸奶虽然需要冷藏，但在室温下也可以存放一天时间，虽然活菌数会大大下降，但营养成分不会损失，因此也很适合带到办公室备用。或者选择不加糖的奶粉，在办公室用热水冲泡应急，也非常方便。

总之，按照自己的生活情况，聪明地用好奶类，吃得适量又得法，不仅能够让美食生活更方便更多彩，还能有效地提高膳食营养的分数呢。

The milk has been rumored, diffuse, Public opinions are divergent. In

fact, peoplerepeatedly questioned the milk, to a large extent, is because the sensory characteristics of milk is not infatuated with, in addition to drink milk, do not know how

to put it into Food, or become healthy diet https://www.360docs.net/doc/568662147.html,

No matter the psychology would like to admit, but in fact, the food that

is delicious, itis very brave, do not care about the low nutritional value, also do not care to eat willincrease the risk of cancer. -- Deep-Fried Dough Sticks chips not health who don't know, there are still people who eat every day. Mutton cubes roasted on a skewercarcinogen exceed the standard who don't know, didn't see any barbecue stall No one shows any interest in the. Seafood fish environmental pollution also know, but

still not enough to eat. Red meat to eat more to promote cancer and heart disease

is common sense, eat two pieces of meat to stop mouth who will be? Does milk than

their more frightening?

According to the research evidence now, milk is beneficial for the prevention of hypertension and stroke, especially yogurt and low fat milk; in the condition of not increasing energy intake (that is to say, under the dairy products to deduct the totalintake of other foods, not increasing) for the prevention of diabetes and obesity is also

useful; milk is particularly useful for gout patients, gout attack should be morelowfat milk; if a large number of drinking milk, it is beneficial for cancer prevention,can

promote prostate cancer; for breast cancer has not yet conclusive, because some of the results is promoted, some say is prevention, and there was no significant influence. From these results, milk overall is still a kind of health food, for adults, as long as

the number of control in Chinese Nutrition Society recommended 300 grams, will

not increase the risk of the disease.

In need of special attention is, the baby must try breastfeeding, milk the baby milk powder, no matter how advanced the technology, compared with breastfeeding, will increase the risk of various diseases in

infants, including allergies, eczema,indigestion, type I diabetes, infant leukemia and some emotional and behavioral disorders. So, all nutritionists instructed the baby to one year old can contact themilk in breastfeeding, ideally breastfeeding up to two

years later. Unfortunately it is,a breast not feeding non to give children to

drink milk, also give children eat bovine colostrum products such as milk, adults

are on special https://www.360docs.net/doc/568662147.html,

In fact, for adults, no need to drink a glass of milk every day, can get a lot of milknutrition and intimate contact, and not worry about the occurrence of lactose intolerance trouble -- the milk used in homemade food or food, is also a kind ofsimple and convenient and delicious nutrition fashion choice. Here, commuters canhow to make good use of dairy products.

Method 1: put the milk into overtime meal

Nutritional composition of milk and yogurt is more

comprehensive, including protein,calcium, vitamin A and

https://www.360docs.net/doc/568662147.html,vitamin B2, these nutrients are biscuits, bread

and ordinarysnack food can not be replaced. When required to work overtime can not eat on time, just outside of the milk or yogurt, add a little other food, it is very suitable to replace a meal. For example, with the milk, milk and sesame paste like oatmeal is

very simple. If tired of the taste, can also play powder to go to the supermarket to

buy various cooked grain powder, with boiling water flushes them thick, use milk to tune into a thin paste. Love sweet, can add a small amount of brown sugar, or on the

inside and a handful of raisins, jujube meat, delicious and healthy food is very rich, variety! https://www.360docs.net/doc/568662147.html,

The summer if don't like to eat hot food, can let the yogurt to help. Yogurt in addition to a little more sugar, nutritional value is inferior to milk. Such as yogurtwith

fruit, yogurt, nuts, dried fruit kernel, are the most simple and nutritious snackfood, than to

eat chocolate, eat a few biscuits, or eat a so-called energy bars, tohealth, but also much better satiety. 500 grams of yogurt, add some fruit and nuts,enough for 4 hours is not hungry.

Method 2: the milk as a dish ingredients

When the home cook, milk is also a good Food helper. For example, when doingMashed Potato, put the potatoes steamed soft crush, add milk to stir into a paste,soft and strong milk fragrance. When the egg soup, a daily water 1.5 times the amount of skim

milk instead of water, stir the egg liquid, made out of Steamed Egg

Custard delicious tender, calcium content is also particularly high. In

the soup, soupwhen put less oil, then add some milk to mix, not only the

color white good-looking,but vitamin and calcium nutrition improved a lot.

Method 3: the milk as staple food ingredients

Use milk instead of water adding fermented pasta, made out of Steamed buns,bread and my will and white, soft, and leavening, fermentation fragrance is full-bodied. This

is because the milk can not only help to increase the elasticity of wheat gluten, amino acids which can let the yeast grow more exuberant, the aroma matter more. At the same time, because the milk into the staple food, the staple food with higher nutritional value, increase the content of calcium, protein, vitamins,and postprandial glycemic response can be reduced. The Spring Festival, I use milk and noodles coconut red

bean bread and milk Steamed buns, is reallypopular...

Also, add the steamed bread, pancakes and other miscellaneous

Also, add the steamed bread, pancakes and other food grains, is also a clever way.Can increase the fragrance for these products. Add the

milk after cooked porridgemixed, immediately remove from heat, can be made into a milk porridge, taste good, but also do not like milk that drink easy to flatulence stomach. Method 4: to make delicious drink milk

Milk is best used to do all kinds of delicious beverage. For example, with milk andfresh fruit, ice beating, make a milk shake or fruit Sorbet, add honey to drink right away, it is a great enjoyment of life.

Just be careful, all kinds of fruits

contain protease, pineapple, mango, papayaespecially, fig and kiwi fruit, protease activity is very high. If after the shake not immediately drink, down for half an hour at room temperature, or put it in a fridge for two hours, the enzyme will these

fruits to shake a custard like yogurt, frozen.Freezing is not a bad thing, the problem is the taste will be bitter -- this is because the protease of the milk protein into a bitter taste of debris, although not toxic, good taste but ruined.

When do Soybean Milk, if the children at home doesn't like Soybean Milk taste,might as well add half the milk, Soybean Milk beany flavor and smell of milk can

behalved, and with each other, especially delicious. This is true Soybean

Milk milk, themilk with vitamin AD, have Soybean Milk dietary fiber and oligosaccharide, health value can be complementary!

Whole milk and Black Tea, Coffee match is always delicious, this All the world knows.; just put milk and mung bean soup, bean soup match, how will it? It is also quite good! If the red bean soup, milk add a little bit of rose sauce, add a littlehoney in

the milk of mung bean soup, the taste will be more charming!

And I like a delicious drink, Cinnamon Orange milk, is Hot Milk and orange peel

sauce, grapefruit tea match, then add some cinnamon powder. Orange peel a littlefaint fragrance of bitter, also have orange oil flavor, only need to add 1

teaspoon(drink Coffee spoon) to Hot Milk, add half a teaspoon of

cinnamon powder mixed evenly, good. Milk, orange peel, cinnamon incense incense complement each other, taste rich layers, after drinking the stomach is very comfortable, office of women in the winter season to taste, as the afternoon snack is very good oh!

In addition, there are some use milk method, such as yogurt as Fresh Fruit Saladmixed with mayonnaise, salad dressing can take the heat is reduced nearly 80%!The

leftover rice porridge or congee with milk paste, add sugar sweet scented

osmanthus, add lotus root, lotus root starch is first heated to open, and then put in a bowl of cool down, a jelly, sweet scented osmanthus flavour is delicious rice pudding! One of the advantages of milk and yogurt, which is convenient to carry. Milk isstored at room temperature box variety, can be a box office. If there is lactose intolerant, drink milk, abdominal distension, can choose "Shuhua milk". Yogurt isthe need for refrigeration, but also can be stored at room temperature for a day,although the number of live bacteria will be greatly reduced, but no nutrient loss,and therefore it is

very suitable to the office backup. Or choose not to add sugar tomilk powder, with hot water brewing in the office of emergency, is also very convenient.

In short, according to their own life circumstances, clever use

of milk, eat properlyand correctly, can not only make Food life more convenient and more colorful, but also effectively improve dietary scores.