milk is our most familiar drink, rich in nutrition and high in calcium. But one of the most frequently asked questions is how to drink milk correctly and when to drink it best? Today, I will give you an answer according to the actual situation.
question 1: it is said that drinking milk at night can help sleep. Can you drink it in the morning? Will you feel sleepy?
answer: milk is not a “hypnotic”, but compared with other foods, it contains some ingredients that can help prevent insomnia, such as calcium, vitamin B6, etc. Moreover, from the caloric point of view, milk has a strong sense of satiety, and a small cup of milk can effectively alleviate hunger and avoid “burning in hunger” before going to bed. Therefore, milk is a good choice for supper. Using milk as night snack is high nutrition, convenient to drink, not easy to overdose and low in calories. It is far more beneficial to prevent obesity than instant noodles, noodles, biscuits, bread and kebabs. In particular, whey protein in milk and conjugated linoleic acid in milk fat are beneficial ingredients for increasing muscle and reducing fat.
milk is a good night snack, which does not mean that it can not drink in the morning. It does not have such a great hypnotic effect. So far, no study has found that drinking milk in the morning can cause drowsiness. However, there is enough evidence to prove that eating milk and cereal staple food in the morning can enhance the nutritional value of breakfast, delay the rise of postprandial blood glucose, and effectively delay the arrival of hunger. Therefore, a glass of milk for breakfast is a very healthy choice. The second problem of
: is the more you drink, the better?
answer: everything should be measured. According to the Chinese dietary guidelines, dairy products equivalent to 300 grams of milk are recommended every day (about one and a half cup of disposable paper cup). It’s an average, and it doesn’t mean that you have to drink so much every day. Sometimes 200 grams, sometimes 400 grams, is no problem. Therefore, even if you drink a cup of milk in the morning and another cup in the evening as a supper, or drink a cup of yogurt in the afternoon and another cup of milk in the evening.
need to consider that milk, yogurt, milk powder, cheese and other food are milk based food, they can provide protein, fat and carbohydrate, if you increase the intake of milk, you need to reduce the staple food and meat to ensure that the calories do not exceed the standard and achieve nutritional balance.
question 3: it is said that it is not good to drink milk on an empty stomach, is that so?
answer: the so-called fasting milk can not be drunk, mainly because some people are worried about “lactose intolerance”. After drinking milk, they will have abdominal distension, even abdominal pain and diarrhea. If you eat some other food before you drink milk, the discomfort will be lighter than if you drink it on an empty stomach. But if there is no lactose intolerance, it is totally OK to drink milk on an empty stomach. All kinds of animal milk contain protein, fat and carbohydrate (lactose), and people who can digest lactose can make good use of them. Otherwise, there is no explanation that babies and young animals can drink milk on an empty stomach and grow normally. Therefore, whether to drink milk on an empty stomach depends on the individual’s lactose digestion ability.
question 4: when is the best time to drink milk? Before or after meals?
answer: studies have found that eating the same meal, if you drink milk 30 minutes before the meal, and then eat again, can effectively reduce postprandial blood glucose reaction. If you drink milk while eating, although it is also effective, it is not as obvious as 30 minutes before meals. Therefore, if the time of drinking milk before meal is appropriate, it can control the rise of postprandial blood glucose more effectively than drinking after meal, and postprandial blood glucose rise is delayed, which means that the feeling of satiety after meal can last for a longer time, and the risk of postprandial fat synthesis will also be significantly reduced, which is very good for preventing fat upper body. In addition to milk,
, studies have also found that drinking soy milk, soup and other liquids 30 minutes before a meal can reduce the self energy intake during meals. In other words, half an hour before the meal to drink some soup, you can automatically reduce your appetite, so as to play a sugar control effect. Therefore, half an hour before a meal is the best time to drink milk, whether for controlling blood sugar or preventing obesity. Of course, there is a premise here, that is, there is no lactose intolerance problem. If you do have gastrointestinal discomfort after fasting milk, or have adverse reactions to milk, you can change to yogurt, soy milk, etc. ▲