#头条创作挑战赛#睡前喝牛奶一直是一个备受争议的话题, some people believe that it is a great way to promote sleep, while others worry that it will affect digestion and even lead to weight gain. So, what are the health effects of drinking milk before bedtime?
The nutritional content of milk and its health effects
Milk is a nutritious food that is rich in protein, calcium, vitamin D, vitamin B12, phosphorus, magnesium and other nutrients. These ingredients have a number of health benefits:
- Protein: Milk contains high-quality protein, which can provide essential amino acids needed by the body, which helps in tissue repair and immune function enhancement.
- Calcium: Milk is a great source of calcium, which contributes to the health of bones and teeth. Adequate calcium intake is important to prevent osteoporosis, especially for older adults and children.
- Vitamin D: Vitamin D aids in the absorption and utilization of calcium and promotes bone health. In addition, vitamin D is also involved in immune regulation and the prevention of certain chronic diseases.
- Vitamin B12: The vitamin B12 in milk is essential for the production of red blood cells and the normal function of the nervous system.
- Other trace elements: Milk also contains trace elements such as magnesium and potassium, which help maintain electrolyte balance and cardiovascular health in the body.
Effect of drinking milk before bed on sleep
Many people believe that drinking milk before bed can help improve sleep quality. This is mainly because milk contains tryptophan and calcium, two components that play an important role in promoting sleep.
tryptophan
Tryptophan is an essential amino acid that is a precursor to the body's synthesis of serotonin, also known as serotonin, which is converted to melatonin in the brain. Melatonin is an important hormone that regulates the sleep-wake cycle, and increased levels of its secretion help induce sleep.
calcium
Calcium also plays a role in the brain to promote sleep. Calcium helps the brain use tryptophan to synthesize melatonin, which promotes sleep. In addition, calcium also helps to relax muscles and reduce insomnia caused by tension or anxiety.
The temperature of the milk
In addition, drinking a glass of warm milk may also have a positive effect on sleep. Warm milk raises body temperature, promotes relaxation and helps you fall asleep.
The effect of drinking milk before bed on digestion
Although milk contains a variety of health-promoting ingredients, for some people, drinking milk before bed may cause indigestion or other uncomfortable symptoms.
Lactose intolerance
Lactose intolerance refers to the lack of lactase in the human body to completely digest the lactose in milk, resulting in symptoms such as bloating, diarrhea, and abdominal pain after drinking milk. For people who are lactose intolerant, drinking milk before bed may affect sleep quality.
Gastroesophageal reflux
Some people may experience symptoms of gastroesophageal reflux after drinking milk before bedtime. This is because milk in the stomach stimulates gastric acid secretion, causing stomach contents to reflux into the esophagus, causing uncomfortable symptoms such as heartburn. For people with gastroesophageal reflux problems, drinking milk before bed may worsen symptoms and be detrimental to sleep.
The effect of drinking milk before bed on weight management
Weight management is a concern for many people, and whether drinking milk before bed affects weight is also a topic that needs to be explored.
Calories and satiety of milk
Milk is relatively low in calories, containing about 61 kcal per 100 ml of whole milk, while low-fat and skim milk has even fewer calories. Drinking a glass of milk before bed does not significantly increase total caloric intake. In addition, the protein in milk can provide a stronger feeling of satiety, which can help reduce the intake of nighttime snacks, which can be beneficial for weight management.
Metabolic role of proteins
The protein in milk not only helps repair and maintain muscle tissue, but also increases basal metabolic rate. Studies have shown that high-protein diets can increase the caloric effect, which is the amount of energy expended during the digestion, absorption, and metabolism of food. This means that even at rest, a high-protein diet helps to increase calorie consumption and helps with weight management.
Promotes muscle recovery
For people who exercise regularly, drinking milk before bed can provide high-quality protein that can help with muscle repair and growth during the night. This has a positive effect on both improving athletic performance and boosting metabolism.
The importance of individual differences
It is important to note that the effects of drinking milk before bed vary from person to person. Factors such as the ability of different individuals to digest milk, their intolerance to lactose, and their eating habits can all affect its effectiveness. Therefore, it is advisable to decide whether or not to drink milk before bedtime according to your specific situation.
How to choose the right milk
If you decide to drink milk before bed, there are several options and considerations that can help you maximize its health benefits:
- Choose low-fat or skim milk: If you're concerned about weight gain, opt for low-fat or skim milk, which can reduce your calorie intake.
- Consider alternatives for lactose intolerant people: For lactose intolerant people, you can choose lactose-free milk or plant-based milk (e.g., almond milk, soy milk) to avoid indigestion problems.
- Control the amount of milk you drink: A glass of about 200ml of milk is enough to provide the necessary nutrients and should not be consumed in excess.
- Be aware of the temperature: Warm milk may be more helpful for sleep than ice-cold milk, but it should not be overheated to avoid burning your mouth and esophagus.
conclusion
Overall, drinking milk before bed is beneficial for most people, especially as it provides a rich nutrient profile that promotes sleep and weight management. However, for people who are lactose intolerant or have digestive issues, careful selection may be required. If you're planning to try drinking milk before bed, you may want to make adjustments to your body and diet to get the best health benefits.