Milk nutrition is more than just calcium supplement, but drinking it incorrectly can be a "burden"

Milk is known as "white blood". It is not only an important source of nutrition for children's growth and development, but also an important drink for adults to maintain health. However...

• Are you really drinking it right?

• Faced with various milk products in the supermarket, how do you choose?

• When should I drink milk? Will the effect be different if I drink it at different times?

Drinking milk has these benefits besides calcium supplementation

Milk is rich in nutrients such as protein, vitamins, phospholipids, as well as minerals such as calcium, phosphorus, iron, and zinc. It is one of the best ways for the human body to obtain nutrition. Drinking milk regularly is of great benefit to people's nutritional health:

1. Heart Guardian : A survey of 130,000 people in 21 countries published by The Lancet showed that people who regularly consume a moderate amount of dairy products have a lower overall risk of death and cardiovascular disease than those who do not consume them. Potassium and magnesium in milk help lower blood pressure and play a key role in maintaining cardiovascular health.

2. Memory enhancer : A British study found that adults who consumed enough dairy products per week performed better in memory tests. Magnesium, phospholipids and other ingredients in milk can help delay memory decline and improve brain activity.

3. Colon cancer preventer : A study by Harvard Medical School found that people who drink a moderate amount of milk every day can reduce their risk of colon cancer by 15%. This is because the calcium in milk can slow down the growth of intestinal lining cells, thereby inhibiting the spread of early tumors.

In addition, milk is believed to have many functions such as excreting uric acid, preventing osteoporosis, and enhancing immunity. Its health benefits are simply too numerous to list.

Are you really drinking it right?

Although milk has many benefits, improper drinking may turn nutrition into a burden. Here are some common misconceptions about drinking milk:

Myth 1: Drinking milk as water . Some people think that milk is rich in nutrients and drinking more is harmless. However, excessive intake of whole milk may lead to excessive intake of saturated fat and increase the risk of obesity. According to research, people who consume too much dairy products every day have an increased risk of death. Therefore, drinking milk in moderation is the key. The "Dietary Guidelines for Chinese Residents" recommends that adults drink dairy products equivalent to 300 grams of milk every day, and special groups such as children can increase the amount appropriately.

Myth 2: Taking milk and calcium tablets together . Many people believe that taking milk and calcium tablets together can increase calcium intake. In fact, doing so may lead to calcium waste and even adverse consequences. Because when calcium intake reaches a certain range, increasing calcium intake may lead to a decrease in calcium absorption by the gastrointestinal tract. In addition, mixing milk and calcium tablets may form flocculent precipitation, which affects digestion.

Myth 3: Taking medicine with milk . This practice may make the medicine ineffective or even cause poisoning, because the protein and calcium in milk may affect the absorption and function of the medicine.

How to choose milk?

1. Fresh milk and room temperature milk : Fresh milk is pasteurized, so the nutritional active substances are better preserved and the taste is better, but it needs to be refrigerated; room temperature milk is sterilized at high temperature, so the flavor is slightly inferior, but it is more convenient to carry. The content of protein and calcium between the two is almost the same, so you can choose according to personal needs and convenience.

2. Whole milk and skim milk : Whole milk retains the fat content of milk, has a richer taste, and contains beneficial substances such as unsaturated fatty acids; skim milk removes most of the fat and is suitable for overweight and high-lipid people. Ordinary people are recommended to choose whole milk to obtain more comprehensive nutrition.

3. High-calcium milk : Although the calcium content of high-calcium milk is relatively high, the absorption rate of this additional calcium may not be as good as the calcium in milk itself. For the general population, drinking an appropriate amount of ordinary milk every day, combined with other calcium sources in the diet, can meet daily needs.

4. Shuhua milk : For people with lactose intolerance, Shuhua milk improves tolerance by breaking down lactose. However, it should be noted that Shuhua milk has a high glycemic index and diabetics should drink it with caution.

When should you drink milk?

In fact, there is no fixed rule for drinking milk, but you can flexibly choose according to personal needs and living habits.

Can I drink milk on an empty stomach?

This mainly depends on the individual's digestive function. For people with normal digestive function, drinking milk on an empty stomach will not cause protein waste, but can quickly provide energy and nutrition to the body.

Can drinking milk before meals help you lose weight?

Drinking milk before meals is similar to drinking soup before meals. It can increase satiety and reduce food intake during meals, which helps control weight. In addition, drinking milk before meals can delay the rise of blood sugar after meals, which is also helpful for sugar control.

Does drinking milk at night help you sleep?

The tryptophan in milk has a mild sedative effect and does help promote sleep, but it is not effective for everyone. For insomnia caused by illness, emotions, etc., relying solely on milk may have limited effect.

In short, drinking milk in moderation has many benefits. It is recommended to drink about 300 grams per day. In addition, whole milk is more recommended for ordinary people.

References:

[1] Association of dairy intake with cardiovascular disease and mortality in 21 countries from five continents (PURE): a prospective cohort study[J]. LANCET -LONDON-, 2018.

[2] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2016 Edition)[M]. Beijing: People's Medical Publishing House, 2016.