There is a saying that has always been praised by people: a glass of milk can strengthen a nation. Indeed, milk is very rich in nutrition, which has been more and more loved by people and become an indispensable nutritional supplement in daily diet. However, even though people drink milk almost every day, there is still the problem of nutrient loss caused by improper drinking, and some of them have entered the misunderstanding of drinking milk.
Optimum temperature of milk
Maybe you will say, after drinking milk for so many years, you will still go into a misunderstanding? Actually, it's not. Take the best temperature for drinking milk as an example, which is very particular. The data show that milk should not be drunk with ice, because after milk is frozen, the fat in milk is separated from protein, the taste is obviously weakened, and the nutrients are not easily absorbed; There is also some data that milk should not be boiled. If the temperature is too high, protein in milk will change from sol state to gel state, which will lead to precipitation and affect the quality of dairy products. So, what is the best temperature for drinking milk?
Zou, deputy director of the Nutrition Department of Shanghai Center for Disease Control and Prevention, said that there are many forms of dairy products. According to the food industry standard system in China, it can be divided into seven categories: liquid dairy products, milk powder, cream, condensed milk, cheese, ice cream and other dairy products. At present, liquid dairy products and milk powder products on the market are the most consumed products by China residents. According to the degree of sterilization, undivided liquid dairy products can be divided into raw milk, sterilized milk and sterilized milk. Raw milk is not popular in the market in China because it has not been disinfected; Sterilized milk has been pasteurized, but the bacterial spores in it have not lost their activity and must be transported and stored at 0-4℃. There are two kinds of sterilized milk, one is ultra-high temperature sterilized milk, which is sterilized at an instantaneous ultra-high temperature above 135℃ for 1-2 seconds, and the other is sterilized milk, which is filled and sealed first, and then kept at above 1 10℃ 15-40℃. It is best to drink the milk after disinfection and sterilization fresh, and it can be drunk within the shelf life, and there is no need to heat it before drinking. If some people's stomachs are not suitable for eating cold, or like drinking hot milk, they can heat the milk properly, but the temperature should not be too high to boil, so as not to cause the loss of nutrients. It is generally recommended to heat to below 75℃.
Milk should not be drunk on an empty stomach.
It has been said that it is not advisable to drink milk on an empty stomach in the morning, because drinking milk on an empty stomach can not absorb the nutrients of milk well; In addition, some people think that "drink a glass of milk before going to bed". In fact, this is a misunderstanding of drinking a glass of milk every day. Because people don't have any activity when they sleep, they can't consume energy, and milk contains fat and sugar, which can easily be converted into fat and stored, breeding diseases such as obesity or fatty liver. So, when should milk be drunk?
Zou believes that when to drink milk is more scientific has always been controversial. In fact, when to drink milk is not a matter of principle, and both methods can be used in the morning and evening. If you drink it for breakfast, don't drink it on an empty stomach. You should eat a proper amount of cereal (such as steamed bread, bread, biscuits, etc.). ) at the same time. On the one hand, make full use of the nutritional value of high-quality protein milk, supplement the shortage of lysine in grains, and ensure adequate energy supply at the same time; On the other hand, solid food can increase the retention time of milk in gastrointestinal tract, which is more conducive to the digestion and absorption of milk.
Drinking a glass of milk before going to bed can also supplement nutrition, and milk contains a substance that is easy to make people tired-L tryptophan, which has a calming effect on the human body, can promote sleep, deepen sleep depth, ensure adequate rest, and is beneficial to study and work the next day, especially for people with neurasthenia and poor sleep. But you should not drink too much at night. If you drink too much, you will often get up at night, which will affect the quality of sleep.
When to drink milk can be arranged according to everyone's situation, and there is no need to make mandatory regulations. There is no need to take it many times if conditions permit.
Who shouldn't drink milk?
Nowadays, many people regard milk as a nutritional supplement, but some people have symptoms of gastrointestinal discomfort after drinking milk. So who is suitable for drinking milk and who is not?
Zou introduced that milk is a kind of food with rich nutrition and high edible value, and is known as "white blood". Milk is rich in high quality.
Protein contains an appropriate proportion of essential amino acids, which is suitable for human consumption. Milk contains vitamins A, B 1, B2, etc. It is also the main and best source of calcium in the diet. As we all know, when there is no breast-feeding, milk is the best food for babies, and its good nutrition plays an irreplaceable role in the growth and development of babies. Milk also has a good health care effect on the health of adults, especially the elderly. Milk can reduce the absorption of toxic metals such as aluminum and cadmium in food and has a slight detoxification effect. There is a bioactive substance SOD in milk, which can remove harmful substances in the body, enhance immunity and have anti-aging effect ... In short, milk has many nutritional values and health care functions, and children, adults and the elderly should be encouraged to drink milk every day.
Milk is suitable for all people, but some people will have gastrointestinal discomfort symptoms such as abdominal pain, diarrhea and flatulence after drinking it. This is because the carbohydrate in milk is mainly lactose, which can be decomposed into glucose and galactose under the action of lactase in the small intestine after entering our body. If some people lack lactase, lactose cannot be broken down. After lactose enters the colon, it will be fermented by bacteria to produce short-chain organic acids such as acetic acid, propionic acid and butyric acid, and gases such as methane, hydrogen and carbon dioxide. Although most products can be reabsorbed by the colon, unabsorbed products can cause bowel sounds, abdominal pain, flatulence and diarrhea. These symptoms are called "lactose intolerance". For these people, you can avoid these symptoms by drinking a small amount of milk or yogurt many times. In addition, people who are allergic to milk and some patients with diseases who are advised not to drink milk are also not suitable for drinking milk.
It is most appropriate to drink 200-300ml milk every day.
Is milk not only uncomfortable for some people with gastrointestinal dysfunction, but also beneficial to ordinary people? How many milliliters of milk should I drink every day?
According to Zou, generally speaking, drink 200-300 ml of milk every day. According to the data, the annual per capita milk consumption in the world is about 100kg, which can reach 300 kg in Europe and America, while China is far below the world average. In 2002, the per capita milk intake of Shanghai people was the second in China, but it was only 34.5 kg. Therefore, there is no problem of excessive drinking in China at present. For some people, if the stomach is slightly uncomfortable, you can drink it several times a day, a small number of times.
Several common misunderstandings of drinking milk
The low-milk drink is milk.
Some people regard milk drinks, lactic acid drinks and lactic acid bacteria drinks as milk. In fact, strictly speaking, these milk drinks are not dairy products. Their main raw materials are water and milk. Water, sugar or sweetener, fruit juice, essence, organic acid, etc. Is added to them. Their nutritional value is lower than that of milk, and the protein content is about one third of that of milk. But because of its diverse tastes, children and teenagers prefer to drink it. Therefore, people should pay attention to the nutritional components of their products when drinking milk. It is very likely that you are not drinking milk, but a milk drink.
● It is not advisable to drink milk in summer.
Some people think that the temperature is high and milk is hot in summer, so drinking milk in summer is easy to get angry, but it is not. Chinese medicine believes that milk is sweet in taste and flat in nature, which has the functions of moistening lung and strengthening stomach, moistening intestine and relaxing bowels, invigorating qi and nourishing blood, and basically does not cause dryness and heat. Milk contains a lot of water. People can replenish water and nutrition after drinking it, so drinking milk in summer is beneficial.
● Drink milk with sugar.
Some people like to drink milk with sugar. We say it is ok to drink milk with sugar, but it is best not to add it at high temperature, because sugar will react with lysine in milk at high temperature to generate a new substance-fructosyl amino acid, which is not absorbed by human body, but harmful to human health. The correct way is to add sugar after the milk is cold, or add sugar after the milk is boiled and cooled to room temperature. In addition, don't add too much sugar, and the proportion of 5%-8% is more appropriate.