The correct way: it is not advisable to drink more drinks in summer, and it is best to drink boiled water, especially after sweating a lot.
Beverage grading
According to the calories, nutrients and health effects provided by different beverages, the American beverage guidance expert group recently released a guide to divide beverages into six grades.
Grade I: drinking water. The best drink to replenish the water needed by the human body every day.
Grade two: tea and coffee. Green tea, oolong tea and black tea are three kinds of teas that are often drunk. Tea can provide antioxidant substances such as tea polyphenols and some micronutrients, and has the functions of preventing and treating cancer, reducing the risk of cardiovascular diseases, increasing bone density, reducing tooth decay and dental caries and kidney calculi. Coffee has a refreshing effect.
The third grade: low-fat milk (fat content is 1.5% or 1%), skim milk and soybean beverage. It is an important source of high-quality protein, calcium and some essential micronutrients needed by human body, and yogurt also contains bacteria beneficial to human body.
Grade 4: Sweet beverage without calories. It only provides moisture and sweetness, not energy.
Grade 5: beverages containing certain nutrients. It refers to pure fruit and vegetable juice, whole milk (with a fat content of 3.25%), alcoholic drinks and sports drinks.
Grade 6: sweet drinks with calories. This drink contains almost no other useful nutrients except high energy.
The energy of drinks should be limited.
The energy provided by beverages should not exceed 10% of people's total daily energy intake. In other words, if a person consumes 3000 ml of drinks every day, the following options and combinations should be considered: 0-3000 ml of drinking water; 0- 1200ml unsweetened coffee or tea (light tea can replace water, but the caffeine intake should be less than 400 mg); 0-480ml of low-fat milk, skim milk or soybean beverage; 0-960ml calorie-free sweet beverage; 0-240ml of pure fruit juice; 0-2 cups of alcoholic beverages for men and 0- 1 cup for women (1 cup = 360ml of beer or150ml of red wine or 45ml of white wine); Sweet beverage containing 0-240ml calories.
Water is the best choice for colorful drinks.
Drink strong coffee and lose water.
When you want to drink, you should give priority to drinks that contain no or less energy. A healthy diet should not rely on drinks to provide energy and nutrition. For normal people, drinking water is the best choice for all kinds of drinks. After outdoor activities in summer, don't drink water immediately, take a break before drinking; Don't drink too much at a time, but drink slowly in small amounts several times. It is not easy to drink water when eating, otherwise it will affect the digestion of food.
Avoid drinking milk on an empty stomach, and eat dry when drinking milk, which can prolong the stay time of milk in gastrointestinal tract and is beneficial to digestion and absorption. You can't drink tea immediately after drinking milk, otherwise it will affect protein's digestion.
The content of caffeine in coffee is much higher than that in tea. Taking more than 400 mg of caffeine (about 4-5 cups) every day will increase the risk of heart disease, hypertension, osteoporosis and hypercholesterolemia, so the intake of caffeine should be limited, especially for pregnant women, nursing mothers and children. Drinking too much coffee will cause a lot of urination and water loss, so drinking coffee does not mean drinking water, and you still need to replenish enough water every day.
Drinking a few cups of green tea, chrysanthemum tea, jasmine tea or kudingcha in summer has certain effects of clearing away heat and relieving summer heat, reducing dryness and promoting fluid production, and quenching thirst. Tea drinks are made of tea extract or concentrated solution, instant tea powder and other additives. Although it is convenient and refreshing, its composition is different from that of tea, so it cannot completely replace tea.
Lactic acid drinks are not as good as yogurt.
According to the regulations of dairy industry, the content of protein in yogurt per serving 100g should be ≥ 2.9g, while the content of protein in lactic acid beverage is only about 1g, containing only about 5% of milk ingredients, among which the amount of lactic acid bacteria is very small, but the sugar content is high. Therefore, lactic acid beverage is only a kind of beverage, not a dairy product, and its nutritional value is far lower than yogurt. Moreover, live lactic acid bacteria and bifidobacteria in yogurt are beneficial to maintain intestinal function and health. Yogurt is suitable for people who drink milk and are prone to bloating and diarrhea.
There is a strict distinction between lactic acid drinks and lactic acid bacteria drinks abroad: lactic acid drinks are made of fresh milk or dairy products with water, sugar solution, sour agent, etc., and the products are sterilized. Lactic acid bacteria beverage is made from fresh milk or dairy products by fermentation, adding water and thickening agent. Live lactic acid bacteria beverage contains some live lactic acid bacteria.
Juice drinks include pure juice and juice-containing drinks. Pure fruit juice is unfermented fruit juice made of fruits and vegetables, which keeps the color and flavor of the original pulp, and the original vitamins in the fruit are not destroyed. Fruit juice beverage is made by adding water, sugar solution, sour agent and other ingredients into fruit juice. Some fruit juice drinks have high sugar content, which is not conducive to weight control, blood sugar and oral hygiene.
Carbonated drinks, no nutrition.
Carbonated drink is a soft drink filled with carbon dioxide gas, commonly known as soda. The main ingredient is sugar, and there are almost no other nutrients except energy. Because drinking carbonated drinks can take away some heat in the body through evaporation, which plays a role in cooling down and makes people feel very refreshing. But drinking carbonated drinks in large quantities for a long time will do harm to the digestive system and skeletal system. Carbon dioxide in carbonated drinks not only easily causes abdominal distension and affects appetite, but also inhibits bacteria in drinks and beneficial bacteria stationed in intestines, thus easily causing gastrointestinal dysfunction.
Caffeine-containing carbonated drinks can make people's brains excited, breathing faster and heart rate faster. Therefore, people and children with increased energy consumption, poor rest and frequent insomnia should not drink it. The high sugar content of carbonated drinks is an important factor that causes obesity and increases the possibility of dental caries in children.
Even if you choose sugar-free carbonated drinks, their acidity is still very strong, which will also lead to tooth decay. In addition, most carbonated drinks contain phosphoric acid, and the intake of a large amount of phosphorus will affect the absorption of calcium, resulting in imbalance between calcium and phosphorus, leading to slow bone development and osteoporosis. According to the data, teenagers who often drink a lot of carbonated drinks have three times the risk of fracture as other teenagers. Therefore, the World Health Organization has long listed carbonated drinks as junk food.
Drinks have advantages and disadvantages.
Beverage is a kind of liquid food used to supplement water and other nutrients, but it generally does not include edible soup and liquid substitute food for weight loss.
Modern research has found that drinking too much of some drinks is harmful to health, causing obesity and affecting the health of bones and teeth. A survey in the United States shows that about 9 million young people aged 6- 19 in the United States are overweight, which is closely related to the unlimited sale of various high-sugar and high-calorie drinks such as soda by vending machines in schools. In China, obese children have accounted for 10% of the total number of children, and the rate is increasing by 8% every year. The change of diet structure and the surge of high-sugar and high-calorie drinks are all factors that cannot be ignored. Therefore, in order to be healthy, we should drink drinks reasonably.
How about swigging beer?
Some people think that beer is "liquid bread" and it won't do any harm to drink more. In fact, beer is an alcoholic beverage, and the alcohol content of a liter of beer is equivalent to more than one or two liquors. The alcohol accumulated in beer not only damages the liver and causes alcoholic liver disease, but also affects blood pressure and heart function. Drinking more beer will also reduce the body's immune defense ability and increase the occurrence of cancer. American cancer experts have found that people who drink a lot of beer are three times more likely to suffer from oral cancer and esophageal cancer than those who drink hard liquor. According to the survey of Australian scholars, people who drink more than 5 liters of beer every day are most likely to suffer from rectal cancer. It can be seen that drinking a lot of beer for a long time has a great impact on health. So, when watching the World Cup, don't forget to control the beer. Adults should drink 100 ml-200 ml of beer every time, and it is best not to exceed 500 ml (a bottle) a day. The best temperature for drinking beer is 8℃- 10℃, and the cooler the better. People with hyperuricemia and gout should not drink beer!