Can drinking milk whiten? Can you grow taller by drinking more milk? Learn about five questions about drinking milk
Milk is an important nutritional partner in the growth of children, it provides high-quality protein, vitamin B1, vitamin B2 and calcium, etc., the composition ratio is appropriate, easy to digest and absorb, easy to drink...
In the evaluation of "Top Ten High-quality Protein Foods" conducted by the expert group of the National Nutrition Week of the Chinese Nutrition Society on common foods, milk ranked second.
The 2022 edition of the Dietary Guidelines for Chinese Residents places special emphasis on milk intake, from the original 2016 version of the recommended milk and dairy products of 300 grams / day, to the new version of 300-500 grams / day.
The importance of drinking milk can be seen.
However, there have always been questions about drinking milk: Does drinking milk contribute to height? Does it cause acne? Can it have a whitening effect? And for people who are lactose intolerant, can they enjoy the benefits of milk? And what are the consequences of drinking milk as frequently as water for a long time?
Today is Children's Day, but also World Milk Day, healthy milk, healthy growth, let's learn these truths about milk!
First, drink more milk can grow taller?
Drinking more milk is not conducive to children's taller.
In addition to milk is rich in protein, but also fat, drinking too much milk will lead to childhood obesity, obesity will induce precocious puberty in children, cause early closure of bones, affect children's adult lifelong height, but not conducive to growing taller.
In order to meet the needs of bone growth, preschool children are recommended to drink 300~400ml of milk or equivalent dairy products every day, and children should ensure that they drink at least 300ml of milk or dairy products every day to ensure that the intake of calcium reaches an appropriate level.
If you want to grow taller, you should reasonably supplement milk, balanced nutrition, good living habits, and suitable exercise.
Second, lactose intolerance can you drink milk?
Yes.
Lactose intolerance is manifested as: after drinking milk, you will feel nausea or have bloating, gas, diarrhea and other phenomena. Mainly because of the lack of lactase in the body or low lactase activity to break down the lactose in milk.
People who are lactose intolerant and like to drink milk can drink less each time (controlled within 200 ml); Do not drink on an empty stomach, eat solid food or with staple food before drinking milk, and put milk at the end of a meal; When eaten with grains, the lactose concentration of milk can be "diluted" in a specific environment to improve lactose absorption.
In the choice of milk types, you can choose low-lactose milk and lactose-free milk on the market, such as soothing milk. Of course, you can also choose not to drink milk and drink yogurt or cheese instead.
However, lactose intolerance and milk allergy are still different. Milk allergy will have similar symptoms, but most will also be accompanied by eczema, urticaria, allergic rhinitis and other symptoms. If you are sure that you are allergic to milk, you cannot eat any dairy products!
Third, can drinking milk whiten?
No.
Although milk is white, the white does not transfer to our faces.
The whiteness of milk is caused by the scattered light of casein gel particles in milk, and we turn black because of the formation of melanin. Effective whitening requires inhibiting the formation of melanin, preventing melanin from entering our skin, and accelerating the metabolism of melanin.
But these things, milk can't do ah!
Drinking milk mainly supplements protein, water and minerals, etc., which has no effect on whitening.
4. Will drinking milk cause acne?
The casein in milk promotes increased secretion of insulin and IGF-1, leading to acne.
In particular, skim milk can be more serious than whole milk, and if you have acne and pay special attention to limiting your skim milk intake, try sugar-free yogurt and low-salt cheese.
For people with mild acne, you can drink a glass of milk daily; For people with moderate and severe acne, reduce the frequency of milk intake or choose sugar-free yogurt!
Fifth, can you drink milk as water for a long time?
Milk contains a lot of high-quality protein, and the proper protein is easy to absorb calcium.
However, excessive intake can have the following adverse effects:
(1) It will increase the excretion of urinary calcium, resulting in calcium loss.
(2) May cause indigestion. The absorption of protein has a relatively large consumption of lactase and protease in the body, and long-term consumption may affect human digestive function.
(3) Drinking a lot of milk may increase the risk of prostate cancer and endometrial cancer.
(4) If you do not limit your total calorie intake and drink a lot of whole milk, the result is likely to be fattening.
(5) It is not conducive to the intake of comprehensive and balanced nutrition. In addition to protein, milk contains many components such as fat, protein, sugar, calcium, phosphorus, etc., all of which are consumed in limited amounts. Milk drinks a certain sense of fullness, if (especially before meals) drink too much, eat less meals, reasonable and nutritious food matching, should include a certain proportion of cereals, beans, vegetables, fruits, meat, eggs, milk and other foods, plus water, constitute our daily meals. And replacing water with a lot of milk actually upsets the balance of this food pairing.
According to the "Dietary Guidelines for Chinese Residents", adults should consume 300 grams of milk (about one and a half disposable paper cups) or equivalent dairy products per day, which helps to balance the diet and can supplement calcium. Certain special groups, such as children, adolescents, pregnant women, nursing mothers, the elderly, osteoporosis patients, etc., can appropriately increase the amount of consumption.