哥 林 多 前 书 10:31 [hgb]  所 以 你 们 或 吃 或 喝 , 无 论 作 什 么 , 都 要 为 荣 耀 神 而 行 。

1 Corinthians 10:31 [kjv]  Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


LEBHI 14.  Milk  奶类

LEBHI 14-1. Milk  牛奶

喝健康牛奶的好处 

牛奶是最古老的天然饮料之一,被誉为白色血液。牛奶中含有丰富的蛋白质、脂肪、维生素和矿物质等营养物质,乳蛋白中含有人体所必需的氨基酸;乳脂肪多为短链和中链脂肪酸,极易被人体吸收;正是因为牛奶的营养价值十分丰富,所以有许多的家长朋友会为自己的孩子备满充足的牛奶来提供营养。那么牛奶的具体好处有哪些呢? 

  

1. 牛奶的最大好处是含有超多的钙,对于孕妇来说可以保证胎儿的钙含量;对于儿童来说可以增进骨骼发育成长;对于老年人来说(特别是骨质疏松的老年人)喝牛奶对于骨头更好,女人在更年期后会迅速流失钙质,更可能导致骨骼疏松。牛奶的钙质含量可是很高的,而且容易让身体吸收,所以不管男人女人应该多喝牛奶以预防骨骼疏松。比起口服钙片,牛奶中的钙质更容易为身体吸收。 

  

2.多喝牛奶对于高血压患者益处重大,因为牛奶中含有钾,有效保持血压的稳定。而且牛奶中的钙具有除钠的作用。高血压病人如果每天坚持补充适量的钙,是可以让血压下降的。此外,牛奶中的脂肪是由低碳链和不饱和脂肪酸组成,胆固醇含量低,另外牛奶本身含有一种抑制肝细胞合成胆固醇的物质,所以喝牛奶不但不会引起胆固醇水平升高,反而会降低体内胆固醇。牛奶中的营养成分可以降低胆固醇和高血压,进而减少中风风险。 

  

3.牛奶可以帮助睡眠,因为牛奶中含有的色氨酸是一种天然的镇静剂,且在睡眠过程中其发挥的安眠作用会越来越强。所以牛奶不建议早上空腹喝,因为牛奶的催眠镇静作用,会使我们早上就出现昏昏欲睡的感觉。 

  

4.牛奶有助于缓解身体疲劳和眼部疲劳。 

  

5. 牛奶中的铁、铜和维生素A可以让皮肤更细腻光滑,女性长时间在电脑前工作,会使皮肤干燥,出现黑眼圈和斑点。有研究证明多喝牛奶能够在一定程度上起到改善肤色的作用。牛奶的含有的营养成分可以消除小皱纹产生,增强皮肤张力,美白肌肤,更能延迟皮肤衰老。 

  

以上说的这五点,是牛奶中比较典型的好处,其实喝牛奶的益处多多,大家可以适当的喝喝牛奶,当然,在对的时间喝好处才会更大,很多人会选择早晨喝牛奶,因为这个时间段,牛奶可以在人体正好需要大量营养的时候消化吸收,也就是早晨8-9点是喝牛奶的最佳时候。建议不要空腹喝牛奶,可以配合着面包、鸡蛋等主食一起食用。可以先喝点白开水润润嗓子,再吃点主食,然后配合牛奶食用。当然晚上喝牛奶也是对身体很有益的。上面有说到可以促进血液循环,促进睡眠,能起到很好的镇静催眠的效果。 

  

补充钙等微元素 牛奶中钾、钙、磷等微量元素含量丰富,每升牛奶可提供1200毫克的钙,并且容易被人体吸收利用,多喝牛奶比每天口服钙片更容易被吸收,更能减少对胃肠道的刺激,是补充儿童钙质的最好来源,也是预防中老年骨质疏松症的最佳食补,钙剂对人体骨骼有韧性及牙齿坚固性具有重要作用,还能有效地维持了人体酸碱度的平衡。 

  

优质蛋白:优质蛋白可补充人体的机能营养、加快新陈代谢、为人体提供能量以及为增强抵抗力提供较强的保障; 

  

镇静安神 牛奶对人体有镇静安神作用。人吃过牛奶后会感到有一种镇定感,故晚间临睡前喝一杯牛奶后会起到安神促眠作用。 

  

牛奶能治疗胃及十二指肠溃疡疾病的痊愈。牛奶还有抗胃癌功能。牛奶及发酵酸牛奶能减少癌变。在致癌物质中有85%是变异原性机制,所以,常喝牛奶或酸奶有防癌作用。 

  

每天饮用一杯以上牛奶,可预防中风的发生。另一项研究也证实,经常喝牛奶可降低缺血性中风的危险性。在同样的钙摄入量下,乳钙降低中风危险的能力更强。 

  

一般程度的血铅浓度偏高可以通过食物促进排除,补充钙质就是驱铅的最好办法。每天早晚饮用一袋牛奶也可达到驱铅的目的 

  

婴幼儿喝牛奶能促进智力发育。牛奶中的乳糖被消化解时生成1分子葡萄糖和1分子半乳糖。半乳糖是构成脑和神经组织的一种成分。所以,牛奶能促进智力发育。 

  

少年儿童喝牛奶能促进身体生长发育。据试验证明:少年儿童每天500毫升牛奶的比不喝牛奶的,(经1年的试验)体重和身高增长近1倍。加上足够的运动量,能够每天喝1000毫升到1500毫升是更好的。 

  

成年人和老年人喝牛奶能抗衰老,延年益寿。据最新研究成果:牛奶中有一种生物活性物质,即SOD。这种活性物质能清除机体内部一种叫做“自由基”的有害物质,增强机体免疫功能,促进新陈代谢,故能抗衰老延年益寿。此外,牛奶还具有养颜护肤和美容功能。对于成年人来说,牛奶作为一种营养价值较高的食品,喝少了难以发挥它应有的作用,喝多了难以消化吸收利用,应该根据年龄、工作消耗和经济条件,确定每天的喝奶量。一般来说,成年人一天应喝400~500毫升,至少要喝250毫升左右。 

  

乳制品天然含有许多抗菌物质,也包括一些蛋白质成分,如免疫球蛋白等。牛奶蛋白质些效应肯定的免疫调节肽,它们可以激活免疫系统,增强免疫细胞经过酶水解可产生一的活力或提高机体对致病菌的抵抗力 

  

降低血压 牛奶中含有钾元素,它可以使我们的动脉的血管能够在高压保持比较稳定,使我们的动脉硬化能够有所减轻,减少中风的风险,达到降低血压的作用。 

  

安神作用 牛奶中含有色氨酸,可以帮助人体分泌褪黑素,促进睡眠,预防失眠。当失眠的时候,或者需要加快睡眠,提升睡眠质量时,可以在睡前饮用一杯温牛奶,帮助起到安神的作用。 

  

促进大脑的发育以及运转 牛奶含丰富的乳糖物质,当乳糖进入身体之后会分解为一分子的葡萄糖物质和一分子的半乳糖物质,而我们的大脑以及它的神经组织就是由半乳糖和其他一些营养物质构成的,所以牛奶对于智力发育和大脑的正常工作也起着举足轻重的作用。 

  

了解完喝牛奶的好处之后我们再来看看喝牛奶最好的时间和牛奶的含脂量。 

  

早餐后喝牛奶 早餐是一天中最重要的一餐。有些人喜欢边吃早饭边喝牛奶,其实最好是吃完早饭后,再喝一杯牛奶最好,牛奶可以辅助胃部将食物都得到充分消化和吸收。 

  

上午十点左右喝牛奶 到了十点左右,大家工作或者学习了一段时间后身体略感疲倦,体力消耗得比较大,这个时候喝上一杯热牛奶,再吃搭配吃一些粗粮饼干之类的食物,能让人体祛除饥饿感。 

  

晚上喝牛奶有利于休息和睡眠。牛奶中含有一种能使人产生疲倦欲睡的生化物L色氨酸,还有微量吗啡类物质,这些物质都有一定的镇静催眠作用,特别是L色氨酸它是大脑合成羟色的主要原料,五羟色胺对大脑睡眠起着关键的作用,它能使大脑思维活动暂时受到抑制,从而使人想睡眠,并且无任何副作用,而且牛奶粘在胃壁上吸收也好,牛奶中的钙还能清除紧张情绪。 

  

睡前喝牛奶有利于钙的吸收利用。晚餐摄入的钙,睡前大部分被人体吸收利用。睡后特别是晚上零点以后血液中钙的水平会逐渐降低,血钙的下降,促进了甲状旁腺分泌亢进,激素作用于骨组织,使骨组织中的一部分钙盐,溶解入血液中,以维持血钙的稳定平衡。此种溶解作用是人体的自我调节功能,时间长了,会成为骨质疏松症的原因之一。晚上睡前喝牛奶,牛奶中的钙可缓慢的被血液吸收,整个晚上血钙都得到了补充、维持平衡,不必再溶解骨中的钙,防止了骨流失、骨质疏松症,所以睡前喝牛奶好。 

  

选择牛奶的含脂量可以是脱脂的,1%脂肪的,2%脂肪的;这样对于保养血管比较好。 

THE BENEFITS OF DRINKING HEALTH MILK 

Milk is one of the oldest natural drinks, known as white blood. Milk is rich in nutrients such as protein, fat, vitamins and minerals. Milk protein contains essential amino acids for the human body. Milk fat is mostly short-chain and medium-chain fatty acids, which are easily absorbed by the body; it is precisely because of the nutrition of milk. The value is very rich, so many parents and friends will prepare enough milk for their children to provide nutrition. So what are the specific benefits of milk? 

  

1. The biggest advantage of milk is that it contains a lot of calcium, which can guarantee the calcium content of the fetus for pregnant women; it can promote bone development and growth for children; for the elderly (especially those with osteoporosis) drink Milk is better for bones. Women will lose calcium quickly after menopause, which is more likely to lead to osteoporosis. Milk has a high calcium content and is easily absorbed by the body. Therefore, men and women should drink more milk to prevent bone loss. Compared with oral calcium tablets, the calcium in milk is more easily absorbed by the body. 

  

2. Drinking more milk is of great benefit to hypertensive patients, because milk contains potassium, which effectively keeps blood pressure stable. And the calcium in milk has the effect of removing sodium. Hypertensive patients can lower their blood pressure if they insist on supplementing the right amount of calcium every day. In addition, the fat in milk is composed of low-carbon chains and unsaturated fatty acids, and the cholesterol content is low. In addition, milk itself contains a substance that inhibits the synthesis of cholesterol by liver cells, so drinking milk will not increase the cholesterol level, but will reduce it. Cholesterol in the body. The nutrients in milk can lower cholesterol and high blood pressure, thereby reducing the risk of stroke. 

  

3. Milk can help sleep, because tryptophan contained in milk is a natural tranquilizer, and its sleeping effect will become stronger during sleep. Therefore, it is not recommended to drink milk on an empty stomach in the morning, because the hypnotic and calming effects of milk will make us feel drowsy in the morning. 

  

4. Milk helps relieve physical fatigue and eye fatigue. 

  

5. The iron, copper, and vitamin A in milk can make the skin more delicate and smooth. Women working in front of the computer for a long time can dry out the skin and appear dark circles and spots. Studies have shown that drinking more milk can improve skin tone to a certain extent. The nutrients contained in milk can eliminate small wrinkles, enhance skin tension, whiten the skin, and delay skin aging. 

  

The five points mentioned above are the typical benefits of milk. In fact, there are many benefits of drinking milk. You can drink milk appropriately. Of course, the benefits of drinking milk at the right time will be even greater. Many people choose to drink milk in the morning. Because of this time period, milk can be digested and absorbed when the human body just needs a lot of nutrients, that is, 8-9 in the morning is the best time to drink milk. It is recommended not to drink milk on an empty stomach. It can be eaten with staple foods such as bread and eggs. You can drink some boiled water to moisturize your throat, then eat some staple food, and then eat it with milk. Of course, drinking milk at night is also very good for the body. It is mentioned above that it can promote blood circulation, promote sleep, and have a good sedative and hypnotic effect. 

  

Supplementing calcium and other microelements. Milk is rich in potassium, calcium, phosphorus and other trace elements. Each liter of milk can provide 1200 mg of calcium, and it is easily absorbed by the human body. Drinking more milk is easier to be absorbed and more effective than taking calcium tablets every day. Reducing the irritation to the gastrointestinal tract is the best source of calcium for children, and the best food supplement for preventing middle-aged and elderly osteoporosis. Calcium has an important effect on the toughness of human bones and the firmness of teeth, and it is also effective Maintains the balance of human body pH. 

  

High-quality protein: High-quality protein can supplement the body's functional nutrition, accelerate metabolism, provide energy for the human body, and provide a strong guarantee for enhancing resistance; 

  

Calm and soothe the nerves Milk has a calming and soothing effect on the human body. People feel a sense of calmness after eating milk, so drinking a glass of milk before going to bed at night will calm the nerves and promote sleep. 

  

Milk can cure gastric and duodenal ulcers. Milk also has anti-gastric cancer function. Milk and fermented yogurt can reduce cancer. 85% of carcinogens are mutagenic mechanisms. Therefore, often drinking milk or yogurt can prevent cancer. 

  

Drinking more than one glass of milk a day can prevent strokes. Another study also confirmed that regular drinking milk can reduce the risk of ischemic stroke. Under the same calcium intake, milk calcium has a stronger ability to reduce the risk of stroke. 

  

Generally, high blood lead levels can be eliminated through food, and calcium supplementation is the best way to drive lead. Drinking a bag of milk every morning and evening can also achieve the purpose of driving lead 

  

Infants and young children drinking milk can promote intellectual development. When lactose in milk is digested and decomposed, 1 molecule of glucose and 1 molecule of galactose are produced. Galactose is a component of brain and nerve tissue. Therefore, milk can promote intellectual development. 

  

Children drinking milk can promote the growth and development of their bodies. According to the test, the weight and height of children who drink 500 ml of milk per day are nearly doubled (after a year's test) compared with those who do not drink milk. Coupled with enough exercise, it is better to be able to drink 1000ml to 1500ml a day. 

  

Adults and the elderly drink milk to fight aging and prolong life. According to the latest research results: There is a biologically active substance in milk, that is, SOD. This active substance can remove a harmful substance called "free radicals" in the body, strengthen the body's immune function, and promote metabolism, so it can resist aging and prolong life. In addition, milk also has the functions of nourishing skin care and beauty. For adults, milk is a food with high nutritional value. If you drink less, it is difficult to play its due role. If you drink too much, it is difficult to digest, absorb and use. You should determine the daily drink according to age, work consumption and economic conditions. Milk volume. Generally speaking, adults should drink 400~500ml a day, at least about 250ml. 

  

Dairy products naturally contain many antibacterial substances, as well as some protein components, such as immunoglobulins. Milk protein has certain immunomodulatory peptides. They can activate the immune system, enhance the vitality of immune cells through enzymatic hydrolysis, or increase the body’s resistance to pathogenic bacteria. 

  

Lower blood pressure Milk contains potassium, which can keep our arteries and blood vessels relatively stable under high pressure, so that our arteriosclerosis can be reduced, the risk of stroke, and blood pressure can be lowered. 

  

Soothing effect Milk contains tryptophan, which can help the body secrete melatonin, promote sleep, and prevent insomnia. When you have insomnia, or need to speed up sleep and improve sleep quality, you can drink a glass of warm milk before going to bed to help calm the nerves. 

  

Promote the development and operation of the brain. Milk is rich in lactose. When lactose enters the body, it will be broken down into one molecule of glucose and one molecule of galactose. Our brain and its nerve tissue are made of galactose and other substances. It is composed of nutrients, so milk also plays a pivotal role in the development of intelligence and the normal work of the brain. 

  

After understanding the benefits of drinking milk, let's take a look at the best time to drink milk and the fat content of milk. 

  

Drink milk after breakfast. Breakfast is the most important meal of the day. Some people like to drink milk while eating breakfast. In fact, it is best to drink a glass of milk after breakfast. Milk can help the stomach to fully digest and absorb all the food. 

  

Drink milk at about ten in the morning until ten o’clock. After working or studying for a period of time, everyone feels a little tired and has a lot of physical exertion. At this time, drink a cup of hot milk and eat some foods such as coarse grain biscuits. Can let the human body get rid of hunger. 

  

Drinking milk at night is good for rest and sleep. Milk contains L-tryptophan, a biochemical compound that can make people tired and sleepy, and traces of morphine-like substances. These substances have a certain sedative and hypnotic effect, especially L-tryptophan, which is synthesized by the brain. The main raw material, serotonin plays a key role in brain sleep. It can temporarily inhibit brain thinking activities, so that people want to sleep without any side effects, and milk sticks to the stomach wall for absorption, and the calcium in milk can still be absorbed. Clear the tension. 

  

Drinking milk before going to bed is conducive to the absorption and utilization of calcium. Most of the calcium ingested during dinner is absorbed and utilized by the body before going to bed. After going to bed, especially after midnight at night, the level of calcium in the blood will gradually decrease. The decline in blood calcium promotes hyperparathyroidism. Hormones act on the bone tissue to dissolve a part of the calcium salt in the bone tissue into the blood. Maintain a stable balance of blood calcium. This dissolution is the body's self-regulating function, and over time, it will become one of the causes of osteoporosis. Drink milk before going to bed at night. The calcium in the milk can be slowly absorbed by the blood. The calcium in the blood is replenished and balanced throughout the night. There is no need to dissolve the calcium in the bone, which prevents bone loss and osteoporosis. So before going to bed Drink milk is good. 

  

Choose milk fat content can be skimmed, 1% fat, 2% fat; this is better for maintaining blood vessels.  



2% 脂肪牛奶的营养成分列表

[ 每100克的营养成分含量 ]

 

基本营养

能量 226 千卡

蛋白质 3 克

脂肪 2 克

碳水化合物 3.4 克

粗纤维 克

 

脂类

单不饱和脂肪酸 0.0455 克

多不饱和脂肪酸 0.0545 克

多不饱和脂肪酸占总脂肪酸的比例 5.2

反式脂肪酸 克

反式脂肪酸占总脂肪酸的比例 %

胆固醇 8 毫克

植物固醇 毫克

胡萝卜素 微克

叶黄素类 微克

番茄红素 微克

 

矿物质

钙 104 毫克

镁 11 毫克

钠 37.2 毫克

钾 109 毫克

磷 73 毫克

硫 22.15 毫克

氯 57.36 毫克

铁 0.3 毫克

碘 微克

锌 0.42 毫克

硒 1.94 微克

铜 0.02 毫克

锰 0.03 毫克

氟 微克

 

维生素

维生素A 41.1 微克

维生素C 1 毫克

维生素D 微克

维生素E 0.21 毫克

维生素K 微克

维生素P(类黄酮) 毫克

维生素B1(硫胺素) 0.03 毫克

维生素B2(核黄素) 0.14 毫克

维生素B3(烟酸) 0.1 毫克

维生素B4(胆碱) 毫克

维生素B5(泛酸) 0.313 毫克

维生素B6 0.042 毫克

维生素B7(生物素) 微克

维生素B9(叶酸) 5 微克

维生素B12 0.36 微克

维生素B14(甜菜碱) 毫克

 

氨基酸

亮氨酸 253 毫克

蛋氨酸 67 毫克

苏氨酸 104 毫克

赖氨酸 214 毫克

色氨酸 39 毫克

缬氨酸 139 毫克

组氨酸 64 毫克

异亮氨酸 119 毫克

苯丙氨酸 117 毫克

List of nutritional ingredients of 2% fat milk

[Nutrient content per 100g]

 

Basic nutrition

Energy 226 kcal

Protein 3 g

Fat 2 grams

Carbohydrate 3.4 g

Crude fiber grams

 

Lipids

Monounsaturated fatty acids 0.0455 g

Polyunsaturated fatty acids 0.0545 g

Percentage of polyunsaturated fatty acids in total fatty acids 5.2

Trans fatty acids g

Proportion of trans fatty acids in total fatty acids%

Cholesterol 8 mg

Phytosterols mg

Carotene micrograms

Lutein micrograms

Lycopene micrograms

 

Minerals

Calcium 104 mg

Magnesium 11 mg

Sodium 37.2 mg

Potassium 109 mg

Phosphorus 73 mg

Sulfur 22.15 mg

Chlorine 57.36 mg

Iron 0.3 mg

Iodine micrograms

Zinc 0.42 mg

Selenium 1.94 μg

Copper 0.02 mg

Manganese 0.03 mg

Fluorine micrograms

 

Vitamins

Vitamin A 41.1 μg

Vitamin C 1 mg

Vitamin D micrograms

Vitamin E 0.21 mg

Vitamin K micrograms

Vitamin P (flavonoid) mg

Vitamin B1 (thiamine) 0.03 mg

Vitamin B2 (riboflavin) 0.14 mg

Vitamin B3 (niacin) 0.1 mg

Vitamin B4 (choline) mg

Vitamin B5 (pantothenic acid) 0.313 mg

Vitamin B6 0.042 mg

Vitamin B7 (Biotin) micrograms

Vitamin B9 (folic acid) 5 micrograms

Vitamin B12 0.36 μg

Vitamin B14 (betaine) mg

 

Amino acid

Leucine 253 mg

Methionine 67 mg

Threonine 104 mg

Lysine 214 mg

Tryptophan 39 mg

Valine 139 mg

Histidine 64 mg

Isoleucine 119 mg

Phenylalanine 117 mg