It is best to choose oranges, lemons, grapes and grapefruit. If you have a juicer at home, kiwi fruit and mango are also good choices. The above fruits are rich in vitamin C (which can enhance immune function), so that you can avoid the infection of winter germs (such as influenza).

If you go to the store to buy it, you must mark it? Ensure vitamin content? Fruit juice, ensure that the vitamin content is equivalent to that of fruit, and some fruit juices also contain mineral salts (calcium, magnesium and potassium). Pay attention to the purchase instructions? No sugar? Pure juice.

10 am: Coffee or tea?

Coffee and tea contain caffeine and theophylline respectively, which help to concentrate and stay awake. Drinking more can keep your head clear, but don't drink too much to avoid stimulating your nerves. It is recommended not to drink alcohol after 5 pm, especially for people with shallow sleep.

Lunch: water

In order to replenish the lost water and avoid kidney fatigue, you need to drink at least 1.5 liters of water every day. It can be drunk in small amounts for many times, and can also be ingested through foods rich in water. Besides, water does not contain heat energy, so it should be the main drink for your lunch! Because minerals are also essential elements for the normal operation of the body, you can choose to drink natural mineral water to supplement minerals.

Afternoon tea: a space for hot chocolate

This is a good opportunity to drink milk to supplement calcium! If you want to take advantage of the efficacy of cocoa (relieving stress and supplementing iron, magnesium and potassium), you can choose sugar-free cocoa powder and then add sugar according to your own taste. Some chocolate powder also contains malt or grain ingredients, with a little sugar and carbohydrates.

Dinner: thick soup

Homemade thick soup makes it easier for the whole family to eat more vegetables. Vegetables cooked in thick soup can fully absorb water-soluble inorganic salts (iron, magnesium and potassium) and vitamins. Thick soup is also a good choice for keeping fit. This is because it is rich in fiber and easy to feel full, but its calorie content is not high. Mixing all kinds of vegetables together can add a lot of fun while changing the taste.

Before going to bed: a cup of flower and fruit tea

Drinking a cup of flower and fruit tea in the evening has the dual functions of supplementing water and absorbing rich nutrients from plants. Chrysanthemum tea, rose, orange blossom? There are several plants that have sedative effects and help to relax and fall asleep. In addition, verbena, mint and fennel can promote digestion. In any case, drinking water before going to bed is very important, which can make the body replenish water effectively at night.