These experts believe that drinking water, like calorie intake, should be how much you need and how much you supplement. At present, there is not enough scientific evidence to prove that drinking more water can detoxify more. On the contrary, if a person drinks too much water, it is easy to make the electrolyte in the body lose balance (a lot of sodium and potassium ions are lost), and water-soluble vitamins (vitamins C and B) are also more likely to be lost.
Scientific research points out that: generally speaking, the water lost by human body from urine, sweat or skin evaporation is about 1800 ~ 2000cc every day, so people always think that healthy adults need to supplement about 2000cc of water every day. But this 2000cc water is not necessarily obtained by drinking water, and the moisture in food should be counted together, which is the correct health care method.
In fact, the food we eat every day contains a lot of water. For example, most vegetables and fruits contain more than 90% water, while eggs and fish also contain about 75% water. Roughly speaking, we can get at least 300 ~ 400 cc of water from food or soup when we eat a meal. Therefore, after deducting 1 0,000 ~ 1 0,200 cc of water for three meals, we only need to drink10,000 ~10,200 cc of water every day, with an average of 2 cups in the morning and 2 cups in the afternoon, which is enough.
But we should also know that water demand must depend on everyone's environment (temperature, humidity), exercise, health and food intake, and there is no definite standard value. Experts believe that the general principle of drinking water should be: not less than 500cc per day, but not more than 3000cc. However, some people do need to drink more water, such as gout and kidney calculi patients. But drink as much as you want.
In the past, nutrition experts reminded people that vitamins should not be eaten and supplemented, and single-dose supplements (such as vitamin E and calcium tablets) should be avoided, but it would be safer to take multivitamins every day. However, many medical experts warn that taking multivitamins every day may also cause problems. Because the doses of vitamins and minerals contained in some multivitamins greatly exceed the safe value, and more and more studies also show that high doses of vitamins are not good for health and disease prevention, but will increase the risk of some diseases.
Recently, researchers from medical research institutions in the United States, Britain, France and other countries pointed out that people with high blood vitamin A concentration have a higher risk of osteoporosis. Another study found that taking too much vitamin A can double the risk of fracture. Moreover, the vitamin A we ingest will accumulate in the body, unlike water-soluble vitamins that can be excreted with urine. The Maximum Intake of Dietary Nutrients for People in China formulated by the Health Department of Taiwan Province Province and the Maximum Safe Intake formulated by the National Academy of Sciences of the United States stipulate that the total daily intake of vitamin A (including food and supplements) for adults should not exceed 3000ug. But in many comprehensive vitamins, the dose of vitamin A is as high as 4500ug, which has greatly exceeded the upper limit of safe intake.
In addition, the dosage of some antioxidant vitamins (such as vitamin C) ingested by human body exceeds 500mg, which will become pro-oxidant, increase the oxidative stress of the body and damage cells; Excessive intake of iron in minerals can also increase the risk of heart disease and cancer. In some multivitamins, these substances also exceed the safe value.
1. According to the component identification of comprehensive vitamins, the dosage of various nutrients should meet (or approach) the daily recommended intake proposed by the health department, and never take a comprehensive vitamin higher than the daily recommended intake 150%.
2, the product should clearly indicate the applicable object, usage, taboo and preservation method, etc.
3. Purchase qualified products and check whether the manufacturer, import agent and contact information are clearly marked.
People often say that people with high cholesterol can't eat seafood because the cholesterol content of shrimp and shellfish is too high. Nutrition experts point out that people with high cholesterol should pay more attention to the intake of foods with high saturated fat content, because the influence of saturated fat in food on cholesterol is far greater than the cholesterol contained in food itself. Nutrition circles generally use "Cholesterol and Saturated Fat Index" (CSI) to measure the effect of food on cholesterol, not just the cholesterol content in food. According to this index, the cholesterol content of shrimps and crabs is actually similar to that of lean pork or skinless poultry. In contrast, fish and seafood are low in fat.
1, eat less food with high fat (such as fat).
2. Try not to eat the head and egg yolk with concentrated cholesterol in seafood.
3. Eat less snacks with high fat (such as ice cream and cakes).
4, a balanced diet, don't be too taboo, there will be no problem with the limited intake of each food.
Some people don't like vegetables, so they only eat fruit. But can fruit really replace vegetables? Most experts disagree because:
First, fruits are higher in calories and sugar content than vegetables. Some patients with chronic diseases, such as diabetes and dyslipidemia, need to control their intake. Some people drink fruit juice instead of fruit, which is not good, and some important fibers will be lost.
Secondly, the mineral content in vegetables is relatively high, especially green leafy vegetables are rich in vitamins, minerals and phytochemicals. In contrast, the content of fruit is only vitamins.
Third, a healthy diet pays attention to diversification, that is, the more kinds of food you eat every day, the better. Even vegetables, we should not only eat green leafy vegetables, but also eat all kinds of vegetables; Fruit is the same, two kinds a day, often changed to eat, fully absorb the nutrients in different foods.
Dietary fiber is very important to health, and the concept of more intake in daily diet has been repeatedly mentioned. It sounds as if the more dietary fiber you eat, the better. If you think so, you are wrong.
Although dietary fiber can prevent constipation, reduce the risk of cancer, lower blood lipid and cholesterol, and control blood sugar and weight. But the ideal fiber intake should be 20 ~ 35 kg per day, and it will be counterproductive to exceed this amount. This is because if a large amount of fiber is ingested for a long time, it will affect the absorption and utilization of important minerals (such as calcium, iron, zinc and copper) in the body. In addition, fiber is easy to bring satiety. Eating too much fiber food will occupy the stomach capacity, and the intake of other foods will be relatively reduced, which will easily lead to insufficient calorie intake for people with small appetite or the elderly, and will also affect the intake of important nutrients such as protein and fat.
A lot of weight loss information tells us not to eat midnight snack at night. However, foreign studies and surveys have found that there is no absolute relationship between when to eat more food and weight gain or loss. The USDA divided a group of overweight women into two groups. One group ate 70% of the calories needed for the next day before noon, and the other group ate it near dinner time. The result did not affect their body fat rate. Experts believe that weight gain is mainly due to intake of more calories than consumption. Therefore, the most important thing to maintain a healthy weight is to control the total calorie intake every day.
Experts believe that it depends on one's lifestyle. Generally speaking, it is more appropriate to consume more calories during high activity period. When office workers come home from work, they mostly lean on the sofa or do some static activities. Compared with the amount of activities during the day, the calories consumed are greatly reduced. Therefore, nutrition experts believe that dinner is not suitable for eating more than breakfast and lunch. Eating snacks late at night or watching TV at night often consumes excess calories, which will certainly make you fat. Especially after dinner, it is even worse to fall asleep. Because during sleep, the metabolic rate will drop by about 10%, and if you are too close to eating during sleep, it is easy to accumulate unused calories.
But it's ok to have a midnight snack at night. It is best to eat 2 hours before going to bed to avoid high-fat food. Oily food will slow down digestion and delay gastric emptying time. The calorie of midnight snack should be controlled at about 200 calories. A better choice is a cup of low-fat milk with 2 ~ 3 soda cakes, light noodle soup, oatmeal, red (green) bean soup and so on.