Milk is the most familiar food to us, and its nutritional value and high calcium content are widely known. However, how to drink milk correctly, how much to drink, and when is the best time to drink it? Many people may not be clear on this.
Although milk is nutritious, improper consumption can also harm your health.
Mistake One: The thicker the milk, the more nutritious it is.
Many people believe that the thicker the milk, the more nutrients the body gets, which is unscientific.
The so-called "thick" milk is sometimes because parents add more milk powder and less water when preparing formula milk, wanting to make the prepared milk less watery and with a higher concentration of nutrients; other times, it refers to the "rich" taste of certain brands of milk, which is actually because manufacturers have artificially added flavorings, thickeners, and stabilizers to the milk to make it taste very rich and thick.
The correct way is that formula milk has a strict water-to-powder ratio for preparation, and parents do not need to deliberately add more milk powder, otherwise it will cause the lactose content to exceed the standard and increase the burden on the child's kidneys; the concentration of fresh milk will not make people feel overly sticky, and consumers do not need to blindly pursue a rich and smooth taste.
Mistake Two: Drinking milk instead of water.
Many people have the mistaken impression that foreigners drink milk instead of water, so they are in very good health. In fact, this is not the case. Milk is a good thing, but the amount must also be controlled. Although milk contains about 70% water, it cannot replace water.
Whole milk contains about 3% animal fat, which is "bad fat," and half of that is saturated fatty acid, which is considered a major cause of atherosclerosis, coronary heart disease, thrombotic stroke, breast cancer, colorectal cancer, and prostate cancer.
Therefore, you should not drink too much milk. It is recommended that adults over 3 years old drink 200-300ml (about one glass) daily. If you want to supplement more dairy products, you can drink a small glass (100ml-150ml) of yogurt, but the total daily intake of dairy products should not exceed 500ml.
Mistake Three: Milk and eggs are the best breakfast.
Many people think that milk and eggs are both very nutritious, and if you eat such a breakfast, you will definitely be full of energy for the whole morning.
The fact is just the opposite. Both have a high protein content and are very filling, so after eating them, you often can't eat anything else. This will make you drowsy in the morning because your body lacks glucose, which is the power source that keeps people clear-headed and energetic for work and study. Starchy foods (such as bread, biscuits, pastries, steamed buns, etc.) and fruits can provide glucose for the body. Therefore, it is better to eat milk and eggs separately.
Milk with bread and fruit or vegetables, or oatmeal with fruit and vegetables, are both better breakfast combinations.
Mistake Four: Drinking milk on an empty stomach.
Many people have the habit of drinking milk on an empty stomach, which is not good. When the stomach is empty, the concentration of gastric juice is high. At this time, drinking milk will cause the protein in the milk to curdle in the stomach, affecting the digestion and absorption of protein and causing stomach discomfort. Therefore, it is best to drink milk after a meal, or eat some starchy foods while drinking milk to promote the digestion and absorption of milk.
Some people suffer from "lactose intolerance" and experience bloating and diarrhea after drinking milk. Such people should not drink a large amount of milk on an empty stomach. They can drink yogurt or low-lactose milk with lactase added.
Mistake Five: Drinking milk before bed to help with sleep.
Regarding the best time to drink milk, there is still controversy. Japanese nutrition experts point out that the casein in milk can be decomposed into elements that inhibit nerve excitement and promote sleep.
In addition, the tryptophan in milk also has a calming effect on the mind. Based on this, people believe that milk has a certain effect of promoting sleep, but the content of these substances in ordinary milk is very low, so whether milk promotes sleep or not still needs further study.
The time to drink milk should be determined according to your own situation. You can drink milk in the evening, but it is not necessary to drink it right before bed. It is best to drink it 1-1.5 hours before bedtime. Generally speaking, it is better to drink milk from 5 pm to 8 pm.
Mistake Six: Drinking milk before bed to supplement calcium.
Some people also say that drinking milk before bed can compensate for the low state of blood calcium at night, thereby protecting bones and promoting calcium absorption. In this regard, Japanese nutrition experts say that milk does have a certain effect of supplementing calcium because its components of milk casein and lactose facilitate the absorption of calcium. Compared to dried fish and vegetables, the human body's absorption rate of calcium in milk is the highest, reaching 40%.
However, drinking milk before bed will increase the chance of going to the toilet at night and increase the burden on digestion, which may instead be unfavorable to sleep.
Diabetics had better not drink milk before bed, as this will affect blood sugar and blood lipids to varying degrees, and weight will also be difficult to control.
Mistake Seven: Boiling packaged milk for heating.
Boiling cold milk from the refrigerator before drinking will not cause diarrhea due to being cold, and it can also sterilize it. But in fact, raw milk must be boiled for sterilization, but the milk sold on the market is a product that has already been pasteurized, so there is no need to boil it again for sterilization.
Moreover, boiling to the point of boiling will destroy the vitamins and active substances in the milk, greatly reducing its nutritional value.
Nutrition experts point out that the best temperature for drinking milk should be similar to body temperature, so as not to irritate the stomach and facilitate absorption. Drinking cold milk is not recommended as it may cause stomach discomfort; it can be slightly heated before drinking. A microwave is more convenient for heating, but note that you cannot heat it directly in a plastic bag; you must use a glass container.
Mistake Eight: Adding sugar to promote digestion.
Whether to add sugar to milk has little to do with digestion; it is mainly to improve the taste. If you feel the milk is too "gamey," you can add an appropriate amount of sugar according to the principle of 5-8 grams of sugar per 100 ml of milk. You can also add chocolate powder, coffee, or honey to season it, but don't add too much, otherwise you will consume too many calories.
Do not make the milk for children too sweet, as this will stimulate their taste buds and lead them to develop the bad habit of loving sweets from a young age.
Mistake Nine: Milk cannot be paired with juice.
Many people believe that pairing milk with orange juice or lemon juice will cause protein denaturation and is a "deadly" way to drink milk. Indeed, if you mix high-acid fruit juices like orange juice into milk, it will produce flaky protein coagulation, and protein denaturation will occur. However, this denaturation is basically harmless to the human body, and only a few people may experience gastrointestinal discomfort.
However, the taste of such a mixed drink is not good, and few people drink it this way. As long as there is a short time interval, drinking milk and juice or eating fruit at the same time is generally fine for most people and will make the nutrition more balanced.
Mistake Ten: Taking medicine with milk.
Some people think that taking medicine with something nutritious is beneficial, so they take medicine with milk. This is actually wrong. Taking medicine with milk, the calcium and magnesium and other mineral ions in the milk will react with the medicine, easily forming a film on the surface of the medicine. This not only reduces the efficacy of the medicine but may also cause harm to the body.