Drinking milk in the evening can help sleep. Does drinking in the morning make you sleepy?

 Drinking milk in the evening can help sleep. Does drinking in the morning make you sleepy?

Milk is a good night snack, which does not mean that it can not be drunk in the morning. It does not have such a great hypnotic effect. So far, no research has found that drinking milk in the morning can cause sleepiness. But there is enough evidence that eating milk with cereal staple food in the morning can enhance the nutritional value of breakfast, delay the rise of blood sugar after meals, and effectively delay the arrival of hunger. So a glass of milk for breakfast is a healthy choice.

Answer: Everything should be done properly. According to the dietary guidelines of our country, dairy products equivalent to 300 grams of milk are recommended daily (about one and a half cups in one-off paper cups). Its an average, and it doesnt mean that you have to drink so much every day. Sometimes you take in 200 grams, sometimes 400 grams, and its totally okay. So even if you drink a cup of milk in the morning and another cup at night as a night snack, or a cup of yogurt in the afternoon and another cup of milk in the evening, you dont have to worry about it.

It should be considered that milk, yoghurt, milk powder, cheese and so on are milk-based foods, which can provide protein, fat and carbohydrates. If the intake of milk is increased, it is necessary to reduce staple foods and meat accordingly to ensure that calories do not exceed the standard and achieve nutritional balance.

Answer: The so-called inability to drink milk on an empty stomach is mainly concerned about the existence of lactose intolerance in some people. After drinking milk, abdominal distension, even abdominal pain and diarrhea will occur. If you eat some other food before drinking milk, the discomfort will be lighter than if you drink it on an empty stomach. But if there was no lactose intolerance, it would be all right to drink milk on an empty stomach. Animal milk contains proteins, fats and carbohydrates (lactose) at the same time. People who digest lactose can make good use of them. Otherwise, it is impossible to explain that infants and young animals can grow up normally by drinking milk on an empty stomach. Therefore, whether to drink milk on an empty stomach or not depends on the individuals lactose digestibility.

Question 4: When is the best time to drink milk? Before or after meals?

Answer: Some studies have found that eating the same meal, if you drink milk 30 minutes before the meal, and then eat, can effectively reduce the postprandial blood sugar response. If you drink milk at the same time, although it is also effective, but not as effective as 30 minutes before meals. Therefore, if the time of drinking milk before meals is appropriate, it can control the rise of blood sugar more effectively than after meals, and the delay of the rise of blood sugar after meals means that the feeling of satiety after meals can last longer, and the risk of synthetic fat after meals will be significantly reduced, which is very good for preventing fat upper body.

In addition to milk, the study also found that drinking soymilk, soup and other liquids 30 minutes before meals can reduce the autonomous energy intake during meals. That is to say, if you drink some soup half an hour before the meal, you can automatically reduce your appetite during the meal, thus exerting the effect of sugar control.

So half an hour before meals is the best time to drink milk, whether for controlling blood sugar or preventing obesity. Of course, there is a premise that there is no lactose intolerance problem. If you do have gastrointestinal discomfort after drinking milk on an empty stomach, or have adverse reactions to milk, you can replace it with yogurt, soymilk, etc. (Fan Zhihong, Associate Professor, School of Food Science and Nutrition Engineering, China Agricultural University)

Editor: Guojun