Disclaimer: The content of the article is for reference only, the storyline is purely fictional, intended to popularize health knowledge, if you feel unwell, please seek medical attention offline.
Late at night, the hustle and bustle of the city gradually subsided, but in a building in a certain neighborhood, the lights were still bright. Yang Xiaoyan, 35, stood in the kitchen, holding a carton of milk in her hand, and fell into deep hesitation. As a veteran advertising planner, she is used to staying up late at work, and drinking a glass of warm milk every night has become a habit of relaxing her body and mind for many years. However, a small talk with a friend this afternoon made her shake this habit.
"Drinking milk at night is very damaging to the body, don't you know?" My friend's words are still in my ears. Yang Xiaoyan recalled the determined expression on her friend's face, and couldn't help frowning. She began to recall various claims she had seen on the Internet: some people said that drinking milk at night would cause obesity, some said that it would affect sleep quality, and some people said that it would increase the burden on the stomach.
Just when Yang Xiaoyan was hesitating, the mobile phone suddenly rang. It was her college classmate Dr. Lee, who now heads the nutrition department at the Central Hospital, who called.
"Xiaoyan, you haven't slept yet, have you? I just got off the night shift and remembered the question you asked me earlier, so I'll give you a call. Dr. Lee's voice came.
Yang Xiaoyan breathed a sigh of relief, "Great, I'm worried." Dr. Lee, do you think it's good to drink milk at night? I've heard that it can cause damage to the body......"
Dr. Lee smiled, "This question does bother a lot of people. Why don't you come to the hospital tomorrow weekend, and let's talk about this topic, how about it? "
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The next day, Yang Xiaoyan came to the hospital as scheduled. Dr. Lee's office also has a few patients in what looks like a small health consultation.
When Dr. Li saw Yang Xiaoyan coming, he smiled and introduced, "This is my classmate Yang Xiaoyan, and she is also very interested in the problem of milk drinking. So, let's talk about it together. "
Yang Xiaoyan looked around and saw a middle-aged man, a pregnant woman and an elderly person, presumably they all had their own questions.
Dr. Lee began to elaborate: "First of all, I want to clear up a misconception: drinking milk at night does not cause damage to the body. In fact, milk is a nutritious food that is beneficial whenever you drink it. "
Mr. Zhang, a middle-aged man, interjected: "But I heard that drinking milk at night can cause obesity, is it true? "
Dr Lee explains, "This is a common misconception. Milk does contain a certain amount of calories, but the key lies in the overall calorie balance. If your evening milk is used as a snack rather than as a substitute for other high-calorie foods, it may result in excessive calorie intake. But if it's done as part of dinner, or as a substitute for other snacks, it won't be an additional calorie burden. "
Dr. Lee continued, "In fact, there are studies that suggest that consuming casein-containing foods (such as milk) before bed may help increase muscle synthesis and repair. This is beneficial for people who want to maintain or increase muscle mass. "
Yang Xiaoyan nodded thoughtfully, "So, when is the best time to drink milk?" "
Dr. Lee laughs, "That's the second misconception I'm going to talk about: thinking that drinking milk is only beneficial at certain times. In fact, there is no such thing as a 'best' time. It is important to decide based on the individual's lifestyle habits and needs. "
He goes on to explain: "For example, if you're used to drinking milk for breakfast, that's good and can give you a good nutritional start to the day. If you are a sports enthusiast, you can drink milk after exercise because the protein and carbohydrates in milk help with muscle recovery. And if you're like Xiaoyan and have a habit of drinking milk at night to relax, that's perfectly fine. "
Ms. Li, a pregnant woman, asked, "Is there any special advice for us pregnant women to drink milk?" "
Dr Lee replied, "Milk is a great source of calcium and protein for pregnant women. The United States College of Obstetricians and Gynecologists recommends that pregnant women should consume 1,000 mg of calcium per day, while a glass of milk contains about 300 mg of calcium. Therefore, drinking milk in moderation is beneficial to both the pregnant woman and the fetus. However, if you have lactose intolerance, you can opt for lactose-free milk or other sources of calcium. "
Uncle Wang, an elderly man, interjected: "I heard that the elderly are not suitable for drinking milk, is this true? "
Dr. Lee shook his head, "That's the third common misconception: the belief that certain groups of people are not suitable for drinking milk. In fact, unless you have a lactose intolerance or a cow's milk protein allergy, milk is beneficial for most people. Especially for the elderly, the calcium and protein in milk are important for preventing osteoporosis and maintaining muscle mass. "
Yang Xiaoyan suddenly remembered something and asked, "Does drinking milk affect the quality of sleep?" I've heard of people who can't sleep after drinking milk. "
"Milk does contain tryptophan, an amino acid that can be converted into melatonin, which could theoretically promote sleep," Dr Lee explains. However, everyone reacts differently to food. Some people feel relaxed after drinking milk, while others may have trouble falling asleep due to digestive activity. If you find that drinking milk at night interferes with your sleep, try adjusting the time you drink, such as at dinner, or during the day. "
Mr. Zhang asked, "So, how much milk should I drink every day?" "
Dr Li replied, "According to the Dietary Guidelines for Chinese Residents (2022), it is recommended that adults consume 300-500ml of milk and dairy products per day. But this amount can be adjusted according to individual circumstances. For example, athletes or growing teenagers may need more. "
Yang Xiaoyan said thoughtfully: "Listening to you say this, I feel that there are many misunderstandings in my previous understanding of milk." "
Dr. Lee nodded, "That's true. Many claims about milk lack scientific basis. It is important to adjust our eating habits based on reliable scientific research and recommendations from authoritative bodies. "
He continued, "For example, the 2020-2025 Dietary Guidelines issued by the United States Department of Agriculture and the Department of Health and Human Services emphasize the importance of dairy products in a balanced diet. Milk is not only a great source of calcium, but also protein, vitamin D, and other important nutrients. "
Uncle Wang interjected: "So, are there any precautions for drinking milk?" "
Dr. Lee explains, "First of all, you need to pay attention to the preservation of milk. The opened milk should be kept in the refrigerator and consumed within 3-5 days. Secondly, if you have lactose intolerance issues, you can choose lactose-low or lactose-free milk. Also, if you're taking certain medications, it's a good idea to ask your doctor if they can interact with milk. "
Yang Xiaoyan said thoughtfully: "Listening to you say this, I think our understanding of food is still too one-sided. "
Dr. Lee nodded approvingly: "Yes, many times we are easily misled by various statements on the Internet. In fact, a scientific diet should be well-rounded and balanced, and one should not overemphasize or avoid certain foods. It is important to understand the nutritional value of food and arrange it according to your body's needs. "
Mr. Zhang asked, "So apart from milk, what other foods can supplement calcium?" "
Dr Lee replied, "In addition to milk, soy products, dark green vegetables (such as spinach and kale), nuts and dried fish are all good sources of calcium. A varied diet can help us get complete nutrition. "
Time passed before I knew it, and everyone benefited a lot from this discussion. Before leaving, Yang Xiaoyan said to Dr. Li gratefully, "Thank you for your answer today, which has given me a new understanding of milk." "
Dr. Lee smiled and said, "No thanks. As doctors, it is our responsibility to spread the right health knowledge. I hope you will be more scientific and reasonable in terms of diet in the future. "
Walking out of the hospital, Yang Xiaoyan felt a lot more relaxed. She decided that she would come home tonight and enjoy her bedtime milk and stop being bothered by unsubstantiated claims.
This experience made Yang Xiaoyan understand that a healthy lifestyle requires scientific guidance, rather than following the crowd. She secretly decided to pay more attention to authoritative health information in the future and treat every meal and bite with a scientific attitude.
In this way, a small question about milk triggered an in-depth discussion about scientific diet, and also gave everyone involved a new understanding of their own eating habits. This is not only a story about a glass of milk, but also a revelation about how to distinguish between right and wrong in the era of information explosion, and scientific life.
(References:
1. Chinese Nutrition Society. (2022). Dietary Guidelines for Chinese Residents.
2. U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2020). 2020-2025 Dietary Guidelines for Americans.
3. Woodside, J. V., et al. (2013). "Micronutrients: dietary intake v. supplement use". Proceedings of the Nutrition Society, 64(4), 543-553.
4. Thorning, T. K., et al. (2016). "Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence". Food & nutrition research, 60(1), 32527.
5. Koletzko, B., et al. (2019). "Global summary of Maternal and Child Nutrition". Annals of Nutrition and Metabolism, 74(2), 214-217.
6. Mangano, K. M., et al. (2019). "Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation". The American journal of clinical nutrition, 109(2), 305-318.）