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饮食养生:喝牛奶莫空腹 睡前饮补钙佳

在很多人的食谱中,牛奶是早餐的不二选择。

In many people's recipes, milk is the best choice for breakfast.

他们认为,早晨喝杯牛奶,既能保证蛋白质的摄入,还能补钙,延缓骨衰老;鲜牛奶中可能含有细菌,煮得时间长一些才放心。

They believe that drinking a cup of milk in the morning can not only ensure the intake of protein, but also supplement calcium and delay bone aging; fresh milk may contain bacteria, so it takes a long time to cook it.

中国中医科学院望京医院骨关节二科主任温建民却说,人们应纠正在补钙方面存在的误区。

Wen Jianmin, director of the second Department of bone and joint, Wangjing hospital, Chinese Academy of traditional Chinese medicine, said that people should correct the misunderstanding of calcium supplement.

牛奶中含有人体所必需的蛋白质、脂肪、多种维生素以及钙、钠、钾、铁、碘等微量元素,还含有磷脂、泛酸、生物素、叶酸、肌醇以及乳清酸等活性成分,对健康十分有益。

Milk contains essential protein, fat, vitamins, calcium, sodium, potassium, iron, iodine and other trace elements. It also contains phospholipids, pantothenic acid, biotin, folic acid, inositol, whey acid and other active ingredients, which are very beneficial to health.

不过,并不是所有人都会喝牛奶。

However, not everyone drinks milk.

比如,不少人担心鲜奶中有细菌,习惯煮一煮再喝。

For example, many people worry about bacteria in fresh milk and are used to cooking and drinking it.

“这种做法是对的,但时间不宜过长。

&"This is right, but it should not take too long.

”温建民说,牛奶加热时应以刚沸即停火为好,如果久煮,会使牛奶的营养价值下降,尤其是维生素成分会大量损失。

&"Wen Jianmin said that when heating milk, it's better to stop the fire as soon as it boils. If it is boiled for a long time, the nutritional value of milk will decline, especially the vitamin composition will be greatly lost.

“空腹喝奶的方法也不科学。

&The method of drinking milk on an empty stomach is not scientific.

”温建民说,空腹喝奶,牛奶在胃肠道停留的时间很短,不利于营养物质的吸收,大部分蛋白质还会“被迫”转为热能而浪费掉;另外,中国人乳糖不耐症的发生率相当高,这样的人空腹喝奶很容易导致腹痛、腹泻。

&"Wen Jianmin said that if you drink milk on an empty stomach, the milk stays in the gastrointestinal tract for a short time, which is not conducive to the absorption of nutrients, and most of the protein will be converted into heat energy and wasted. In addition, the incidence of lactose intolerance in Chinese people is quite high, and such people who drink milk on an empty stomach can easily lead to abdominal pain and diarrhea.

建议人们饮用牛奶时吃些淀粉类食物,或在餐后饮用。

It is suggested that people eat starchy food when drinking milk or drink it after meals.

牛奶中含有大量的钙,而且比较容易被人体吸收利用,对于儿童骨骼发育以及延缓老年人骨衰老益处很大。

Milk contains a lot of calcium, and it is easy to be absorbed by the human body. It has great benefits for children's bone development and delaying the bone aging of the elderly.

温建民也通过这个方法补钙。

Wen Jianmin also uses this method to supplement calcium.

不过,他喝牛奶的时间不是早晨,而是晚上临睡前一两个小时。

However, he drinks milk not in the morning, but an hour or two before going to bed at night.

他说,临睡前补钙可以为夜间旺盛的钙代谢提供钙源,避免动用人体骨骼内存储的钙,延缓骨衰老;而且钙还有镇静作用,晚上喝奶不但补钙,更有助于睡眠。

He said that supplementing calcium before going to bed can provide calcium source for vigorous calcium metabolism at night, avoid using calcium stored in human bones, and delay bone aging; moreover, calcium has calming effect. Drinking milk at night can not only supplement calcium, but also help sleep.

温建民还表示,补钙不是越多越好。

Wen Jianmin also said that the more calcium, the better.

这涉及一个吸收问题。

This involves a question of absorption.

他建议人们在补钙的同时,吃一些抑制破骨细胞、促进钙吸收的药物,如阿伦磷酸钠、维生素d;还可以补充一些微量元素、维生素k、维生素b、蛋白质等;不要经常饮用对骨骼有伤害的碳酸饮料、咖啡和含酒精的饮料。

He suggested that people should take some drugs that inhibit osteoclasts and promote calcium absorption, such as alendronate and vitamin D, supplement some trace elements, vitamin K, vitamin B, protein, etc., and not drink carbonated drinks, coffee and alcoholic drinks that are harmful to bones.

饮食养生:喝牛奶莫空腹 睡前饮补钙佳

在很多人的食谱中,牛奶是早餐的不二选择。In many people's recipes, milk is the best choice for breakfast.他们认为,早晨喝杯牛奶,既能保证蛋白质的摄入,还能补钙,延缓骨衰老

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