The benefits of drinking milk have occurred almost every day since I graduated from primary school. Then, when we entered adulthood, the narrative changed. People should not absorb dairy products after a certain age, because it is easy to cause digestive problems and terrible weight gain. Similarly, all kinds of new age milk on the market, from soybeans to almonds, make it difficult to understand what is good for our health. What effect does drinking ordinary milk have on women's health every day? What's the impact in real life? What are the possible advantages and disadvantages? Should we look for our sources of protein, calcium and essential nutrients from other places, instead of choosing white food from the white food we wear diapers? I asked a bunch of nutrition experts about this hot topic, and the result may surprise you.
Can cause acne.
Nutritionists and nutritionists explain that milk is considered to be inflammatory, thanks to D- galactose, "the decomposition products of lactose have been proved to promote inflammation", while milk is associated with dairy products such as cheese or yogurt. This means that if you shrink three cups and suddenly explode, there may be a connection. Michelle Beckner, a certified nutrition coach, further warned: "Drinking milk every day, the source of this inflammation may lead to acne, which never seems to be cleaned up.
This may seem like a small setback, but considering that what we put into our bodies often appears on our skin (because anyone sitting there laughing at the whole bucket of ice cream can prove it), if there is anything that can help clean your skin, especially something as simple as reducing the daily intake of dairy products, it is definitely an easy choice. If you are really eager for milk repair, but don't want to take the risk, Dr. Joelle cafaro suggests "choose more nutritious (and less processed) dairy products, such as pure yogurt and caffeine" as a substitute for drinking milk, because these products are still delicious, but they are unlikely to make you explode.
It may cause bloating.
In addition to letting your own existence know your face, these annoying rumors about abdominal distension caused by cows may actually be more worthy of in-depth study. For those unfortunate people who are lactose intolerant and can't process dairy products, is it really disturbing to drink milk and stomach every day, lest we explode like violet Beauregarde? People certainly believe that Beckner works closely with breast-feeding mothers of lactose intolerant babies and helps them get rid of dairy products. According to the certified nutrition coach, due to the difficulty in processing dairy products, it may lead to severe abdominal distension. Beckner pointed out, "Even if a cup of coffee is only half the time in the morning, it may make you feel bloated for the rest of the day." With the growth of age, our digestive system is not as complicated as before, which is particularly important. Again, if you want to indulge some dairy products without risking inflation, soybeans are a good choice. In addition, if you are worried about intolerance, please make sure to test as soon as possible to prevent further stomach discomfort or long-term damage.
It can cause stomach upset and digestive problems.
Abdominal distension is very uncomfortable, which may make some of us feel that we don't even want to get dressed or drag our asses out of bed. However, let's face it, just like the woman we are used to, especially at that time of this month, this woman is a little bloated. Beach ball is not the worst side effect in the world. This is usually not a problem worthy of attention. However, drinking milk every day may also lead to problems that are not easily overlooked. As Beckner pointed out, for one or two cups of milk a day, it may bring more serious consequences, because "today's highly sterilized and processed milk on the shelves contains bacteria (good or bad), which will lead to intestinal microbial imbalance." This imbalance will cause various long-term digestive problems, and even lead to symptoms such as brain fog and migraine. Therefore, a pint of ice cream may eventually lead to more brain freezing.
This may help to lose weight.
Drinking milk is not bad news. On the other hand, for those who want to be healthy, drinking milk every day may make women lose weight or even burn fat. According to Paul Salter, a registered dietitian, weight loss expert and sports dietitian, eating three servings a day may lead to greater fat consumption in the long run, especially if people with problems follow healthy eating habits and daily exercise. Amy Goodson, a registered sports dietitian in Dallas, Texas, agrees. She advised women to find ways to lose weight, or even maintain their current weight. "Some protein supplements will help. Milk is a cheap and nutritious way to get it. " . Dr. cafaro pointed out more clearly, simply and emphatically: "Women who drink milk every day are more likely to lose weight than women who don't drink milk." Is a little weight loss exchange the worst compromise (if you don't get upset)
This is an important source of protein.
If weight lifting and super swing are your main concerns, then this animal protein is very important (that is, unless you are a vegetarian, in which case this list may not be suitable for you). As Goodson suggested, "Milk can provide 1 g of high-quality protein per ounce, and 8 ounces can provide 8 grams. High quality means that it contains all essential amino acids. Unlike those very popular artificial protein powders, for example, protein in milk comes from natural sources and has not been tampered with (depending on the brand, of course). As Goodson pointed out, protein in milk also helps to prevent overeating. From the perspective of satiety, protein can slow down digestion and help people eat more quickly. It is worth remembering that all new "substitute" milk in the past few years is much less than standard simple milk (usually less than one gram of protein per eight ounces of protein, a little more than soy milk-quite a difference), so it may not be as healthy as it was when it first appeared.
You will consume less calories, but more nutrients.
If counting calories is your problem (or you just want to establish better eating habits), you are also lucky. Milk provides extra protein for those who want to be healthy and slim, but it also provides more nutrition and relatively less calories. As Natalie Allen, a biomedical professor at Missouri State University, said, he is also a nutritionist. Her explanation is that the standard recommended milk is three or four cups a day, which can get more nutrition and reduce calorie intake.
Allen explained: "Eight ounces of skim milk contains about 90 calories, so a relatively small number of calories is a lot of nutrients. This basically means that calories are balanced by high nutrient content. Allen even suggested heating chocolate milk. If you crave sugar and want a delicious hot cocoa drink, you don't want to break the strict and healthy diet, because the trade-off here is also quite good.
It helps to maintain muscle mass.
For those women's strength training, in order to get some serious #gainz, milk can also assist the department. As Allen explained: "Milk helps to build strong muscles, and the ideal ratio of carbohydrates to protein makes it a good choice for post-exercise exercise." Salter agrees to add that milk is rich in branched-chain amino acids, especially those that play a role in muscle growth/maintenance. Jacinda Roach, a registered dietitian, explained that the protein type contained in milk is also important for strength training and muscle recovery. "The source of protein, which contains an animal, is more easily absorbed by the human body", thus helping women to build and maintain muscle mass for a long time. She suggested that Allen further praise the advantages of milk as the best drink choice after exercise. It has a carbohydrate/protein ratio, which is helpful for muscle recovery and considerable repair.
This is an important source of calcium.
If we remember one thing from our childhood nutrition education, it is that milk contains calcium (not to mention several other important nutrients). This is still the biggest selling point in the world (and the focus of some conspiracy theories). Thankfully, this is generally controversial in the scientific community. As Roach explained, milk is "extremely nutritious because it contains energy nutrients (carbohydrates, protein and fat) as well as vitamins and minerals (calcium and vitamin D)". As Goodson pointed out, milk contains three nutrients (calcium, vitamin D and potassium) that Americans care about as outlined in the 20 15 government dietary guidelines. Although calcium can be obtained from other sources, especially milk, it can be said that it is the easiest and fastest way to enter your system. "Many people think it is easy to get calcium from other foods, but the fact is that you have to eat ten cups of spinach to get calcium from an 8-ounce glass of milk.
Without magnesium, there may not be much benefit.
Without magnesium to balance it, we may not get all the benefits of natural calcium in milk. As Dr. Barry Sears, an authority in the field of anti-inflammatory nutrition and the author of the "regional diet" series, explained, "If you drink milk every day, you should ensure that you get enough magnesium through your diet) or supplement balanced calcium (easier). This is because bones are made up of calcium and magnesium. Therefore, in order to keep bones healthy and strong, we need to make sure that we keep these two kinds of storage rich, because Sears explained: "Over time, the imbalance of these minerals will reduce the strength of bones. Richetto pointed out that according to a recent study in the British Medical Journal, there may be obvious evidence that milk actually absorbs calcium from bones.
It helps the aging process.
With the increase of age, the metabolic rate of women decreased obviously. As salter explained, bone strength will also decrease with age, which will increase the risk of osteoporosis. However, the combination of calcium and vitamin D found in milk plays a synergistic role in enhancing bone mineralization with age. Similarly, Salter suggested remembering that "sarcopenia, in which muscle mass decreases with age, is more obvious in women and men". Roach agrees with salter's conclusion that "drinking milk every day can help women strengthen their bone structure and prevent osteoporosis". Allen warned that the best time to drink milk, especially if you are worried about advanced osteoporosis, is at the age of 30, just like in the early stage of development: "Bones gain quality and build structures". Goodson also pointed out that with the increase of age, vitamin D contained in milk can maintain bone strength and muscle quality.
It can prevent diseases.
Not surprisingly, considering its impressive basic nutrients and vitamins, milk is not only beneficial to bone health, potential weight loss, but also maintains muscle quality over time. There is evidence that, as cafaro pointed out, because many nutrients contain fat (such as vitamin A, K2 and Omega-4 fatty acids), it can "prevent diabetes, cancer and heart disease". However, Richetto pointed out in the British Medical Journal that although the above study did not prove that the participants' bone health increased, it did find that "fermented dairy products (cheese and yogurt) significantly reduced their mortality and fracture rate." Risetto also pointed out that the study found that "the mortality and hip fracture rate decreased by 10- 15% for each service of these products." So if we want to consider this study, maybe milk is the best. When you chew cheese or thicken yogurt, you can prevent life-threatening diseases.
This may increase the risk of cancer.
Because all potential milk must prevent some diseases, studies have shown that drinking milk every day may also endanger women's long-term health. Cafaro once again pointed out that research published in the British Medical Journal showed that women who drank three or more cups of milk every day had an increased risk of cancer by 44%, fracture by 16% and hip fracture by 60%. In addition, women who drink two or more glasses a day "are more likely to be diagnosed with ovarian cancer than those who drink little water." We also need to be careful which dairy products we choose, because cafaro pointed out that ordinary milk contains growth hormone, which also increases the risk of breast cancer and other cancers. Basically, the purer the better. Cafaro suggested choosing "organic products made from milk raised by herbivores and pastures, because milk has high nutritional value". If you drink normal milk, choose full fat, which is actually less than low-fat opponents.