牛奶vs豆浆，到底哪个更营养？更合适你？

Core Viewpoint - The article discusses the nutritional differences between milk and soy milk, highlighting their unique benefits and suggesting that both can be included in a balanced diet to meet dietary guidelines [1][13]. Nutritional Comparison - Milk has a significant advantage in calcium content, with approximately 107 mg of calcium per 100 grams, compared to soy milk's 5-10 mg, making it a superior choice for calcium supplementation [4]. - Both milk and soy milk contain high-quality protein, but milk protein is considered superior due to its complete amino acid profile, while soy protein is a valuable source for vegetarians [5][6]. - In terms of fat and cholesterol, soy milk is lower in fat (0.5-1.6 g per 100 g) and contains no cholesterol, making it a healthier option for those managing cholesterol levels [7]. Bioactive Compounds - Milk contains bioactive substances like lactoferrin and immunoglobulins that enhance immunity, although many are destroyed during pasteurization [9]. - Soy milk is rich in isoflavones, which can help alleviate menopausal symptoms and promote gut health through dietary fibers [9]. Purine Content - Soy milk has a low purine content (20-50 mg per 100 g), making it suitable for individuals with gout, while milk has an even lower purine level (1 mg per 100 g) [10]. Dietary Recommendations - The article emphasizes the need for increased consumption of both milk and soy products, as current intake levels fall short of the recommendations set by the Chinese Dietary Guidelines [15]. - Specific groups are advised to choose soy milk, such as vegetarians, menopausal women, and those with constipation or cardiovascular issues [16][17][18]. - Conversely, milk is recommended for individuals with osteoporosis, growing children, and pregnant or breastfeeding women due to its high calcium and protein content [20][21][22].