See what the truth is.
Rumor 1: It is a waste to drink milk on an empty stomach.
Truth:
The body will consume lactose and fat first.
It is often said that milk is a good thing, and it is too wasteful to drink milk on an empty stomach in the morning. Such rumors are often accompanied by an analysis that sounds very reliable: drinking milk is to make full use of a large number of high-quality protein contained in it. If you drink milk on an empty stomach, the gastrointestinal tract will move quickly, and milk as a liquid will pass through the intestine quickly, and the nutrients will be wasted before it can be absorbed.
Secondly, because the human body is in urgent need of energy on an empty stomach, high-quality protein will be "forcibly" converted into heat energy first, which is very wasteful, and this process will also increase the burden on the gastrointestinal tract.
Is this rumor reliable? For this rumor, "Drinking milk on an empty stomach wastes protein, which is totally untenable."
Let's look at the nutritional composition of milk. In pure milk, 80% to 90% is water, 3% to 4% is protein, 4% to 5% is lactose, and 3% to 5% is fat. That is to say, besides the precious protein, there are many other substances such as carbohydrates and fats.
After milk enters the human body, it passes through the intestine nonstop, which is only people's guess. The digestive tract is not a funnel. Even if the gastrointestinal peristalsis function is strong or the digestive enzyme level is slightly low, most of the nutrients in milk will be absorbed and will not be wasted.
People who say that "protein is first converted into heat and consumed" don't understand the mechanism of human body. In fact, the human body is very smart. Healthy people will take the lead in ingesting lactose, fat and so on. After drinking milk, turn to protein to convert heat.
For example, babies, especially those less than 6 months old, drink milk on an empty stomach. Breast milk is the most nutritious milk. Didn't they grow up by absorbing nutrition from it? They can. Why can't adults?
"Besides, the first bite is to drink on an empty stomach, and the second bite is not!" Really don't think too much.
Myth 2: Drinking milk on an empty stomach will upset the stomach.
Truth: If you haven't drunk milk for too long, you can use the "desensitization" drinking method.
Many people hear the saying that "you can't drink milk on an empty stomach", because they don't understand the real situation of human body absorbing milk, and they will substitute their feelings for the first time, and understand that drinking milk on an empty stomach will cause discomfort.
Recalling the situation when I drink milk on an empty stomach, it seems that I do have abdominal distension, rumbling stomach, and even diarrhea and other discomfort in severe cases. Some people speculate that this may be because milk has high nutritional value and the gastrointestinal tract can't afford it at once. But in fact, this situation often appears in people who don't drink milk often.
In many cases, the discomfort after drinking milk is not due to fasting, but lactose intolerance.
Most people never drink milk after weaning in childhood, and have not formed the habit of "drinking a glass of milk every day" in adulthood. As long as you drink it occasionally, even if you are not on an empty stomach, you may have symptoms of lactose intolerance such as bloating and diarrhea.
There is lactase in human intestine. From children to adults, the level of lactase will continue to decline, and those who have never drunk milk will decline faster and more. In the case of sudden milk drinking, because there are not enough enzymes to decompose lactose in time, sugar may remain in the intestine to cause hyperosmotic state, and due to the increase of liquid, it will cause diarrhea.
In fact, the deficiency of this lactase can be solved by "desensitizing" drinking. That is to say, people who don't have the habit of drinking milk every day and have experienced lactose intolerance can start drinking 50 ml of milk every day for several days, and then increase it to 100 ml and 150 ml ... Similar to desensitization therapy, most people can drink 250 ml ~300 ml of milk every morning after gradually increasing the amount.
Tip: This kind of person really can't drink milk.
There are indeed people who are allergic to drinking milk, which is an allergy in protein. If you have symptoms such as rash and papules after drinking milk, you need to see a doctor for diagnosis. Especially for infants, if protein is allergic and can't even feed her mother's milk, she needs to switch to amino acid formula. In this case, you can't take the "desensitization" drinking method, even dairy products such as yogurt can't be eaten. The safest way is to avoid the intake of protein.
What if I can't drink milk?
Clinically, there will always be people who refuse to drink milk and contact dairy products. How to make up for the missing nutrition? You can eat soy products instead.
Although their nutrition is not exactly the same, the most critical calcium and protein in milk exist in bean products. 50 grams of dried beans such as red beans, black beans and soybeans, about 300 grams of milk and about 300 grams of tender tofu. Soymilk is not recommended as a substitute for milk because its nutrients are highly diluted.
In addition, calcium can also be supplemented by vegetables, shrimps, shellfish and other foods.
"The diet should be balanced and the types of food should be diversified." Experts finally stressed that eggs, milk, bean products, meat, vegetables, fruits, staple foods and so on. In fact, it's best not to eat instead, but to eat everything, and nothing is too much.