Do you know all the four common sense of drinking milk?
do you know all the four common sense of drinking milk?
we often drink milk, but there are still many puzzles in our hearts, and some puzzles have not been specifically analyzed to seek solutions. Here are four common sense of drinking milk. Don’t drink milk all your life without knowing whether these methods are correct or not.
when is the best time to drink milk? Before or after dinner?
a study found that eating the same meal, drinking milk 30 minutes before the meal, and then eating, can effectively reduce postprandial blood glucose response. If you drink milk while eating, although it is also effective, it is not as effective as 30 minutes before eating. Therefore, if the time of drinking milk before meal is appropriate, it can more effectively control the rise of postprandial blood glucose than after meal, and postprandial blood glucose rise is delayed, which means that postprandial satiety can last longer, and the risk of postprandial synthetic fat will also be significantly reduced, which is very good for preventing fat upper body.
in addition to milk, the study also found that drinking soybean milk, soup and other liquids 30 minutes before a meal can reduce the autonomous energy intake during a meal. In other words, half an hour before the meal to drink soup, you can automatically reduce appetite at the meal, so as to play the role of sugar control. Therefore, whether it is to control blood sugar, or prevent obesity, half an hour before a meal is the best time to drink milk. Of course, the premise is that there is no lactose intolerance. If you do have gastrointestinal discomfort after drinking milk on an empty stomach, or have adverse reactions to milk, you can replace it with yogurt, soybean milk, etc.
it is said that drinking milk at night can help sleep. Will it make you sleepy in the morning?
milk is not & lt; Hypnotics;, But compared with other foods, it contains some ingredients that are conducive to the prevention of insomnia, such as calcium, vitamin B6 and so on. Moreover, in terms of calories, milk has a strong sense of satiety, and a small glass of milk can effectively relieve hunger and avoid going to bed; Burning in the fire & quot; Cannot sleep! Therefore, milk is a good choice for supper. Milk for supper is nutritious, easy to drink, not easy to overdose and low in calories. It is far more beneficial to prevent obesity than eating instant noodles, noodles, biscuits, bread and kebabs. In particular, whey protein in milk and conjugated linoleic acid in milk fat are beneficial components to increase muscle and reduce fat.
milk is a good supper, does not mean that it can not be drunk in the morning, it does not have such a big hypnotic effect, so far no research has found that drinking milk in the morning can cause drowsiness. But there is enough evidence to prove that milk and cereals together in the morning can enhance the nutritional value of breakfast, delay the rise of postprandial blood sugar, and effectively delay the arrival of hunger. So, a glass of milk for breakfast is a healthy choice.
it’s said that it’s not good to drink milk on an empty stomach. Is that right?
the so-called “no milk on an empty stomach” is mainly concerned about the existence of some people; Lactose intolerance; After drinking milk, there will be abdominal distension, even abdominal pain, diarrhea and other problems. If you eat some other food before drinking milk, the discomfort will be lighter than drinking on an empty stomach. If there is no lactose intolerance, it is no problem to drink milk on an empty stomach. All kinds of animal milk contain protein, fat and carbohydrate (lactose) at the same time. People who can digest lactose can make good use of them. Otherwise, there is no way to explain that babies and young animals can drink milk on an empty stomach and grow up normally. Therefore, whether to drink milk on an empty stomach depends on the individual’s lactose digestion ability.
milk nutritional value is so high, is it better to drink more?
everything should be moderate. According to China’s dietary guidelines, it is recommended to eat dairy products equivalent to 300 grams of milk every day (about one and a half cups of disposable paper cup). It’s an average. It doesn’t mean that you have to drink so much every day. Sometimes you take 200 grams, sometimes 400 grams. It’s no problem at all. So, although I drink a cup of milk in the morning, I drink another cup in the evening as a supper; Or drink a cup of yogurt in the afternoon, drink a cup of milk in the evening, do not worry.
it needs to be considered that milk, yogurt, milk powder, cheese and other foods are based on milk, which can provide protein, fat and carbohydrate. If the intake of milk is increased, the staple food and meat need to be reduced to ensure that the calories do not exceed the standard and achieve nutritional balance.