Yang Huiting (Associate Professor, Department of Food Safety, Taipei Medical College) Can't Lose Weight? Drinking water to reduce sodium is very effective. In the process of losing weight with the new catering team, I found that there are three keys to weight control, sodium, sugar and oil. The concentration of sodium in human body is related to water intake. Supplementing enough water is very helpful to lose weight. Take my personal experience as an example. In the process of losing weight, my weight once stagnated, so I carefully read the diet record. It turns out that I drank so little water that I couldn't finish 1000 ml of water every day. After I started drinking 2000 ml water, my weight began to drop again, and I lost 2 kilograms in just 5 days, which also broke through the stagnation period. After tens of millions of years of human evolution, water has become the most important component in the body. More than 70% of human body is water, and water can be roughly divided into the following six functions for human health: function 1. Help the stomach digest. You may wish to recall that when you eat on weekdays, you need to chew and wet your teeth and saliva before food reaches your stomach through the esophagus. The digestive tract of normal people is moist. Without water to help digestion, it is difficult to fully absorb nutrients. Function 2: Help to remove waste. After daily food digestion and absorption, the human body will produce residual waste (such as sweat, urine, feces, etc.). ). With sufficient water, just like a garbage truck in the body, you can smoothly discharge all kinds of wastes and toxins through perspiration, breathing and excretion to keep your health. This shows the importance of water to human body. Function 3. Maintain the stability of cells in the body because the human body is composed of countless cells, and most of these cells are water. With sufficient water, the stability of cells in the body can be maintained. Function 4: Adjust and balance body temperature The temperature change of the external environment will also affect the water and body temperature of the human body. When the temperature is low, because the blood vessels contract, it affects the blood flow to the skin, and the water is naturally not easy to be discharged; When the temperature rises, due to the expansion of blood vessels, * * * blood flows, and water also circulates with the blood, and then it is discharged from the skin surface through sweat glands to keep the body temperature balanced. When people catch a cold or have a fever, doctors or nutritionists will advise them to replenish more water, because water can help regulate the temperature in the body and gradually relieve the state of high fever in the body. Function 5. The water in the joints of movable limbs can also be used as a lubricating fluid for joint activities. If water intake is insufficient, when tendons (tendons or ligaments) scratch bones, they will make a "click" sound, which will affect the flexibility of daily activities. Function 6: transport nutrition and oxygen. Water can effectively transport nutrients, excrete waste and circulate in the body, so that the activities of various parts of the human body and the metabolism of various organs can maintain normal operation. In addition, if you are often bitten by mosquitoes in summer, it is usually because the blood contains more carbon dioxide, which is slightly acidic and attracts mosquitoes to come to you. Drinking enough water every day helps to regulate the pH of blood. Once the blood acidity drops, mosquitoes will leave you like a girlfriend who has changed her heart and never look back. Yang Huiting (Associate Professor, Department of Food Safety, Taipei Medical College) Can't Lose Weight? Drinking water to reduce sodium is very effective. In the process of losing weight with the new catering team, I found that there are three keys to weight control, sodium, sugar and oil. The concentration of sodium in human body is related to water intake. Supplementing enough water is very helpful to lose weight. Take my personal experience as an example. In the process of losing weight, my weight once stagnated, so I carefully read the diet record. It turns out that I drank so little water that I couldn't finish 1000 ml of water every day. After I started drinking 2000 ml water, my weight began to drop again, and I lost 2 kilograms in just 5 days, which also broke through the stagnation period. After tens of millions of years of human evolution, water has become the most important component in the body. More than 70% of human body is water, and water can be roughly divided into the following six functions for human health: function 1. Help the stomach digest. You may wish to recall that when you eat on weekdays, you need to chew and wet your teeth and saliva before food reaches your stomach through the esophagus. The digestive tract of normal people is moist. Without water to help digestion, it is difficult to fully absorb nutrients. Function 2: Help to remove waste. After daily food digestion and absorption, the human body will produce residual waste (such as sweat, urine, feces, etc.). ). With sufficient water, just like a garbage truck in the body, you can smoothly discharge all kinds of wastes and toxins through perspiration, breathing and excretion to keep your health. This shows the importance of water to human body. Function 3. Maintain the stability of cells in the body because the human body is composed of countless cells, and most of these cells are water. With sufficient water, the stability of cells in the body can be maintained. Function 4: Adjust and balance body temperature The temperature change of the external environment will also affect the water and body temperature of the human body. When the temperature is low, because the blood vessels contract, it affects the blood flow to the skin, and the water is naturally not easy to be discharged; When the temperature rises, due to the expansion of blood vessels, * * * blood flows, and water also circulates with the blood, and then it is discharged from the skin surface through sweat glands to keep the body temperature balanced. When people catch a cold or have a fever, doctors or nutritionists will advise them to replenish more water, because water can help regulate the temperature in the body and gradually relieve the state of high fever in the body. Function 5. The water in the joints of movable limbs can also be used as a lubricating fluid for joint activities. If water intake is insufficient, when tendons (tendons or ligaments) scratch bones, they will make a "click" sound, which will affect the flexibility of daily activities. Function 6: transport nutrition and oxygen. Water can effectively transport nutrients, excrete waste and circulate in the body, so that the activities of various parts of the human body and the metabolism of various organs can maintain normal operation. In addition, if you are often bitten by mosquitoes in summer, it is usually because the blood contains more carbon dioxide, which is slightly acidic and attracts mosquitoes to come to you. Drinking enough water every day helps to regulate the pH of blood. Once the blood acidity drops, mosquitoes will leave you like a girlfriend who has changed her heart and never look back. Drinking water university asked, how to drink without water shortage? After understanding the importance of water to the human body, let's talk about how to drink water correctly in order to make the body full of water. First of all, please clarify a concept. The water source of human body is not only "drinking water", but also "water content of food itself" and "liquid source" (drinking water). Both animal and plant foods contain water. According to the report of European scientific authority (ESA), the water obtained by human body from food every day accounts for about 20% of the total intake. In addition, the European Food Safety Agency (EFSA) recommends that adult men and women consume 2,500 ml and 2,000 ml of water each day (this is a food source+liquid source, as shown in Figure 2-6). If converted into real recommended drinking water, it is 2000ml for men and 1.600ml for women. Here is a little secret to help you achieve the goal of drinking 2000 ml of water smoothly. Basically, the nutritionist's work starts at eight o'clock in the morning every day and has been very busy. He may stay until around 7 pm, so he can stay in the office all day. So I will prepare three water bottles of about 600 ml to 700 ml. The first thing to do when you enter the office in the morning is to fill these three water bottles first and ask yourself to drink them all before leaving work, so that you can get at least 2000 ml of water every day. It is a very effective drinking method suitable for lazy people. The above water consumption is general daily activities. You may ask, if you do extra exercise, do you drink the same amount of water every day? Of course not! During exercise, water in the body will be lost through the pores of the skin, which is not only a visible way of sweating, but also evaporated by countless invisible water vapor. Therefore, if you have exercise habits at ordinary times, you must add more water. I suggest that you drink about 500 ml of drinking water before 1 to 2 hours of exercise, so that your body can start activities in a state of sufficient water; When exercising, add about 250 ml of water every 20 minutes; Drink at least 500 ml of water within 0/~ 2 hours after exercise, and replenish the lost water as soon as possible (see Figure 2-7). This article is excerpted from "777 Diet with Continuous Sugar Reduction and Three High Reductions"/Yang Huiting (Associate Professor, Department of Food Safety, Taipei Medical College)/Dashi Culture.