"Girl, don't drink milk before going to bed, I see articles that say it's not good to drink milk at night."
"Ah, doesn't drinking milk at night before going to bed say it's good for sleep?" How can it be harmful? ”
In life, you will definitely hear similar conversations around you. In the Internet era, family and friends will see various information in various ways and then share it with the people around them. But before sharing, you must also verify the accuracy of the message, such as today's talk about drinking milk before going to bed.
We know that milk has a very high nutritional value and is one of the oldest nutritional products, known as "white blood". Milk is rich in protein, fat, vitamins and minerals and other nutrients, and contains a relatively complete range of nutrients, with at least 100 kinds. Milk has high nutritional value and is easy to digest and absorb, and is most suitable for patients, young children and the elderly. And milk is the best source of calcium for the human body, because the proportion of calcium and phosphorus in milk is also very appropriate, which is also conducive to the absorption of calcium by the human body.
There are so many benefits to drinking milk, why is it that drinking milk before going to bed is equivalent to taking poison?
Drinking milk before bedtime is equivalent to taking poison? Whether it's true or not
Doctors did a brief look at the arguments about the harmfulness of drinking milk before bedtime and found that there were two main points of view.
● One theory is that drinking milk before going to bed is not easy to absorb, and it is easy to damage the stomach and intestines. These people feel that intestinal peristalsis and digestion will slow down when they sleep, which is not conducive to the digestion of food, and even if they drink milk, they cannot absorb it. Is this statement true?
In fact, the main component of milk is water, and the weakening of digestion at night will not affect the digestion of milk. Moreover, milk also contains a large number of probiotics and active factors, which are beneficial to enhance the digestive function of the human body. So this statement is not accurate.
However, if you drink cold milk or ice milk before going to bed, it is likely to stimulate the stomach and intestines, and long-term habits may even lead to gastrointestinal diseases. For cases of stomach pain, nausea, and diarrhea after drinking, this habit should be stopped and you can try drinking warm milk before going to bed.
There is also a theory that drinking milk before bedtime may cause kidney stones. The main component of the vast majority of kidney stones is calcium oxalate, and the peak period of excretion of stone components is at night. This part of the people think that if you drink milk with high calcium content before going to bed, urine is concentrated during sleep, there will be too much calcium through the kidneys, and it is easy to form kidney stones when combined with other components.
This statement seems to make sense, but in fact, the calcium ingested by the human body does not necessarily become a component of the stone. The factors that form kidney stones containing calcium are very complex, and are related to various factors such as metabolic abnormalities in the body, urinary tract infections, and drug influences. It can't just be attributed to diet. And even if we drink milk with a high calcium content, it does not mean that there will be an equal amount of calcium ions absorbed by the intestine and converted into components of stones. Compared with calcium, oxalate ions are the more important factor in the formation of kidney stones.
Therefore, drinking milk before going to bed will not increase the risk of kidney stones, on the contrary, in the clinic, patients with kidney stones will be encouraged to drink more milk. This is because the stable calcium in milk can be combined with the oxalate ions in the intestine to form calcium oxalate that is not easily absorbed, and eventually excreted through the intestine, which can reduce the high oxalic acid urine produced by the body and facilitate the treatment of patients.
Therefore, drinking milk before going to bed is not so harmful, and drinking milk before going to bed is equivalent to taking poison is also nonsense. But be careful not to drink cold milk, especially for people with bad stomach. In addition to drinking milk before going to bed, there are some misunderstandings about milk in life, and everyone should also polish their eyes to verify the true and false.
3 misunderstandings of drinking milk, it is not too late to know
Myth 1: Milk helps with sleep
In the opening dialogue, we also heard the saying that drinking milk before going to bed can help sleep, so does drinking milk help sleep?
In fact, drinking milk may help sleep not because of milk, but for other reasons. The reason why milk helps sleep is because milk contains tryptophan, which is the raw material for synthesizing melatonin and serotonin. The combination of these two can help reduce anxiety and promote sleep.
But in fact, the content of tryptophan in milk is not high, and the amount of milk drunk before going to bed every day is about 200 ml. In this case, the amount of tryptophan ingested is very small, and it is difficult to promote the synthesis of melatonin and serotonin, and it cannot play a role in helping sleep.
If you drink too much milk before going to bed, whether you can help sleep is not easy to say, the main component of milk is still water, if you have more urine, you will certainly not run the toilet at night. Not to mention that it does not help sleep, but also hinders good sleep.
Studies have shown that after a person is full, the blood will be redistributed, and the effective circulating blood volume in the skull will be reduced, which is easy to sleep. In addition, if you drink warm milk before going to bed, it will make people feel relaxed and comfortable, thereby relieving some stress and negative emotions, which will help sleep. So drinking milk may help sleep not because of milk, but for other reasons.
Myth 2: The more expensive the milk, the better
Many people firmly believe in the "you get what you pay for" saying, and the same is true when it comes to milk choices. But in fact, there is no direct reciprocity between the quality and price of milk.
First, the price of a bottle of commercially available milk depends on a number of factors, such as cost, transportation, and promotional costs. Obviously, the reason why milk on the market is expensive is not necessarily that the nutritional value of the milk itself is worth so much money.
Secondly, the nutritional value of milk is actually not much different. Different milk sources do have an impact on the nutritional quality of milk. However, according to the relevant standards of continental dairy products, as long as the milk meets the protein content of 2.8 grams per 100 ml, it is qualified. It can only be said that different processes do have a slight impact on the quality of milk, and in general, milk with pasteurization loses less nutritional value.
Finally, some people will think that expensive milk tastes more fragrant and thick. Not really. The taste of milk is mainly related to the fat content in milk, where the higher the fat content, the more fragrant and thick the taste. Skimmed milk has a lighter taste, like drinking water, but the price is higher than ordinary milk.
Therefore, when choosing milk, we must not only focus on the price, but also learn to read the nutrition facts list, and the protein and calcium content in milk is the key.
Myth 3: High calcium milk is more calcium supplementation
The calcium content of milk on the market is about 90 to 120 mg per 100 ml, and the calcium content in some high-calcium milk will be slightly more, about 120 mg. If you simply look at the data, a cup of high-calcium milk will indeed have dozens of milligrams more calcium than ordinary milk. However, can this extra part of calcium really play a better role in calcium supplementation?
The premise of milk calcium supplementation is that calcium can be fully absorbed by the body. Because the calcium in high-calcium milk is not all self-contained, part of it is to increase the calcium content in milk, and on the basis of ordinary milk, the most commonly used method is to add calcium carbonate or calcium lactate. Therefore, high calcium milk is also known as "calcium strengthened milk".
For this part of the additional calcium, the human body can not absorb it well, and it cannot be compared with the stable and well-absorbed natural calcium in milk. The daily demand for calcium in the human body is about 800 to 1000 mg, and the dozens of milligrams of calcium in high calcium milk cannot play too much role in calcium supplementation. Therefore, it is not that some high-calcium milk with high calcium content is more able to supplement calcium.
We should pay attention to these few misunderstandings in life and correctly look at calcium milk. In addition to this, there are a few precautions in life that can help us make better use of milk, let's take a look.
There are two things to note about drinking milk
Regarding the precautions for drinking milk, first of all, doctors recommend choosing a suitable time and reasonable combination of meals, especially for people with lactose intolerance.
There are three "best times" of the day for drinking milk. The first is the morning. The heat energy supply of breakfast accounts for 25% to 30% of the total heat energy demand of the human body, and drinking a glass of milk at breakfast, with eggs or bread, can provide sufficient energy for the human body. The second is at 4 to 5 p.m., and you can drink a glass of milk before dinner. This is conducive to promoting digestion and absorption of the stomach and intestines, can effectively control the rise in blood sugar after meals, can prolong the feeling of fullness, and the risk of synthesizing fat after meals will also be significantly reduced.
Finally, it is possible to drink a cup of warm milk in the evening. Drinking milk at night may not necessarily help sleep, but it can be conducive to the body's absorption and utilization of calcium. Drinking the right amount of milk before going to bed can replenish the amount of calcium in the body and maintain the calcium balance in the body. This can avoid dissolving the calcium in the bone in the body, prevent bone loss, osteoporosis, so you can have a cup of warm milk at this time before going to bed.
Regarding drinking milk on an empty stomach, it is advisable not to drink milk on an empty stomach for lactose intolerants. You can choose to mix some other foods to eat, otherwise it is easy to appear bloating, diarrhea and other uncomfortable symptoms. But for people without lactose intolerance, drinking milk on an empty stomach, the whey protein in milk can also help fight infections from microorganisms, which is good for stomach health.
When the elderly drink milk in normal times, they can eat it together with vegetables and fruits, grains, beans and potatoes. These foods are rich in vitamin C, vitamin K, potassium, magnesium, calcium, etc., which is conducive to helping bone collagen synthesis and calcium deposition in bone glia, reducing calcium loss, preventing osteoporosis, and also playing a complementary role in nutrition with milk.
summary
In short, as long as you pay attention to your own situation, drinking milk before going to bed is not only harmless, but also conducive to enhancing the digestive function of the human body and maintaining the blood calcium balance in the body. In life, we should also pay attention to some misunderstandings about milk, pay attention to the time and combination of drinking milk, and enjoy a healthy life.
bibliography:
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ZHANG Yu. These legends about milk are actually rumors[J]. Science 24 H,2021(01):33-35.
The best time to drink milk[J]. Shi Dao, 2019(01):63.