The best time to drink low-fat milk. Good food classes are often asked by private letters whether they can drink low-fat milk or whether they are suitable for drinking low-fat fresh milk. Therefore, nutritionists in the Good Food Class share the following four conditions or situations suitable for drinking low-fat fresh milk according to the literature or experience found in the past:
1. Office workers who are sedentary.
According to the national nutrition survey of 102- 105, the status of calcium and vitamin B 12 in office workers is very poor. Fresh milk is a good source of calcium and vitamin B 12, but only 13.3% people have drunk 1 cup, not to mention two cups.
The report also points out that more than 42% people drink at least one sugary drink every day (Note: According to the China Nutrition Survey 102- 15, the frequency of sweet drinks is all 19-44 years old). According to the experience of nutritionists, it is easy to choose sweet drinks when eating breakfast in the morning.
More than 42% people drink at least one sugary drink every day/Source: Good food nutritionists advise office workers to drink fresh milk instead, while people who sit in the office for a long time can choose low-fat fresh milk, which has low fat content and reduces the "burden" after breakfast!
2. Want to strictly control the temperature
Some people want to lose weight by controlling calories, but these ethnic groups often have insufficient intake of calories and nutrients due to excessive control, which in turn leads to counterproductive or nutritional deficiency.
It is suggested that people who want to control calories should not only choose sugar-free tea and sugar-free coffee; It is suggested that you can drink enough fresh milk to supplement nutrients such as protein and vitamin B2. Under the premise of controlling calories, taking enough nutrition can help you control your posture better!
If you are really worried about the calories of fresh milk, you can also choose low-fat milk. A cup of 290 ml low-fat fresh milk has only about 125 calories, while you only drink about 250 calories every morning and evening. The contents of vitamin B, calcium and protein are almost the same as those of whole milk. It is the first choice for strictly controlling heat!
3. Want to gain muscle after exercise
Many people want to gain muscle through exercise and drink high-protein drinks to supplement protein after exercise. However, what people often overlook is that they need enough carbohydrates to help gain muscle effect while ingesting protein.
Drink high-protein drinks after exercise to supplement protein's food and build muscle. The ratio of carbohydrate to protein is about 2-4: 1, which can raise blood sugar, make insulin rise, help amino acids enter muscles and promote muscle gain.
4. Want to have a good sleep
A survey conducted by the Sleep Medicine Association in 20 19 years showed that the number of day shift workers with sleep problems reached 10.7%. Do you want to have a good sleep? In fact, there is no need to rely on sleeping pills, and diet is also one of the keys! Tryptophan contained in milk is one of the key nutrients to help us fall asleep.
Some scholars also believe that drinking a glass of milk before going to bed is like the comfortable state of drinking breast milk in infancy, which makes us feel comfortable and want to sleep (link). In addition, low-fat fresh milk has low fat content, so it is very suitable to drink a cup of low-fat fresh milk before going to bed if you want to have a good sleep!
There are many myths about low-fat fresh milk circulating on the Internet. Good food class has cracked these misunderstandings in the last column. If you haven't got into the habit of drinking fresh milk, don't forget to drink one cup in the morning and one cup in the evening. You can choose low-fat fresh milk to help you achieve your goal!
Author/Lin Shihang, nutritionist, this article authorizes self-study. ※. See here for the original text.