Milk, are you drinking it right?

Milk is one of the oldest foods in the world. It is eaten by people of all colors across the five continents. The third Tuesday of May every year is designated as "International Milk Day". Besides "water", another international day is named after food.

Drinking milk every day is of great benefit to improving the health of the human body. But for a series of questions such as "how much milk should be drunk every day", "what food should be combined with milk", "what to do if drinking milk causes gastrointestinal discomfort", "what are the taboos of drinking milk" and "what misunderstandings should be avoided when infants and young children drink dairy products", etc. Still need answers.

Do not drink milk on an empty stomach. Drink it after a meal or with starchy solid food. It is best for a person to drink 250 to 500 ml of milk a day, which is the amount of one to two bags of bagged milk. If you drink two bags a day, it is recommended to take one bag in the morning and one in the evening. If you drink milk on an empty stomach, the time the milk stays in the stomach will be shortened, and the emptying speed in the gastrointestinal tract will be faster, which will reduce the absorption rate of nutrients and increase the risk of bloating and diarrhea.

So, when drinking milk, you must pair it with a food "partner", preferably solid staple food, such as bread, toasted buns, biscuits, cakes, etc. In our country, 2.3% of adults lack lactase, so some people will have more or less symptoms of lactose intolerance after drinking milk, that is, bloating or diarrhea. However, milk is such an irreplaceable source of calcium that is close to full score. We cannot give it up easily. How should people with lactose intolerance drink milk?

1． Drink milk in divided doses

People with lactose intolerance can divide a box of milk of about 250 ml into three drinks. Although this will be a little troublesome, it can be very effective in reducing lactose intolerance. reaction.

2． Change milk to yogurt

The lactose in the same amount of yogurt is 1.3 less than that in milk. People's tolerance to yogurt will naturally improve, so you can change to drink the same amount of yogurt.

3． Take lactase before drinking milk

In foreign countries, many supermarkets will put lactase next to the milk shelves, which is prepared for people who are lactose intolerant. Eat lactase first, and then drink milk. This method is worth your reference.

4. Choose lactose-free milk products

Shuhua milk and lactose-free milk powder are dairy products that remove the lactose component of milk. Lactose-free milk products contain calcium and protein. In fact, the lactose in milk can promote calcium absorption. Unless you are too sensitive to lactose, do not choose lactose-free dairy products. Taboo 1: Drink milk on an empty stomach

1. Drinking milk on an empty stomach may cause diarrhea

The lactose in milk requires lactase to decompose. Only after lactose is decomposed can the monosaccharides in it enter the blood through the small intestinal wall and be absorbed by the body. If there is no lactase in the small intestine or its activity is low, lactose cannot be decomposed and enters the large intestine intact, where it is metabolized, fermented, acidified, and gas produced by bacteria such as E. coli, causing diarrhea and other uncomfortable symptoms.

2． Drinking milk on an empty stomach reduces the absorption rate

After drinking milk on an empty stomach, the passage time of milk in the gastrointestinal tract is accelerated, the residence time in the stomach is shortened, and the emptying time is accelerated, resulting in reduced absorption efficiency. Therefore, you should drink milk with solid food, preferably staple food, such as bread, cakes, snacks, biscuits, etc. In daily life, if you rule out that the milk is not fresh or the temperature of the milk is too low (chilled), and you still experience frequent bloating and diarrhea after drinking milk, you can judge whether you are lactase deficient or lactase dysfunction based on experience. low. At this time, you have to drink it in small amounts in batches, or change fresh milk to yogurt. Yogurt is fermented by lactic acid bacteria, and its protein content (2.7% to 2.9%) is no different from that of fresh milk. Taboo 2: Drink it with tea and coffee

Milk is rich in calcium ions, and tea contains tannic acid. Calcium reacts with tannic acid to produce insoluble calcium salts, which will affect the absorption of calcium. The caffeine in coffee is a strong decalcifier. According to statistics, people who drink a lot of tea or coffee for a long time have a relatively higher probability of osteoporosis. This situation occurs mainly because drinking tea or coffee affects the absorption of calcium. Taboo 3: Processing milk with high or low temperature

Mothers always take care of their babies, either because they are afraid that milk is unhygienic, or because of traditional concepts, many people like to use freshly boiled boiling water to make it. milk powder. In fact, this method is not scientific.

From a nutritional point of view, high temperature will denature the casein and whey proteins in milk; from a hygienic point of view, even if it is taken with 100°C boiling water, it will not achieve the disinfection effect.

In fact, it is most appropriate to use warm water at 60 to 70°C to prepare milk powder. Milk should not be boiled at high temperatures for a long time, because the protein in milk will change from a sol state to a gel state under the influence of high temperature, resulting in the appearance of sediment and a reduction in nutritional value. If you consider sterilization, there is no need to boil milk, because the fresh milk produced by regular manufacturers has been sterilized.

Milk should not be stored frozen, because freezing will denature the protein in the milk and stratify the fat. After thawing, the protein and fat will precipitate and solidify, which is not conducive to the absorption of the human body and greatly reduces the value of the milk. reduce. Therefore, fresh milk should be stored away from light and at room temperature. Don't be tempted to drink hot milk or iced milk. If you have any questions or problems, you are welcome to leave a message.