Since China's wine culture can't be lost, then "drinking must be exercised, and exercise is for drinking" should become the health creed of most people!
Formula for calculating alcohol consumption
Adults drink alcohol, and the amount of alcohol consumed by men does not exceed 25g a day, and that of women does not exceed 15g. In this range, it is a healthy amount of drinking, which will basically not damage the liver.
What is this concept? Convert to a different wine:
25 grams of alcohol is equivalent to: 750 ml of beer, 250 ml of wine, 75 grams of 38 liquor and 50 grams of high-alcohol liquor;
15g alcohol is equivalent to: beer 450ml, wine 150ml, 38 liquor 50g, high-alcohol liquor 30g.
Alcohol conversion formula: alcohol consumption × alcohol concentration ×0.8= alcohol intake.
Through this formula, you can know how many times your alcohol has exceeded the standard. If you drink 100ml of alcohol with a concentration of 52 degrees, then your alcohol intake is:
100 ml * 52% * 0.8 = 41.6g (obviously exceeding the standard! )
How much extra alcohol can the body bear?
"Excessive drinking" and "drunkenness" were defined in the 2007 China Chronic Diseases and Risk Factors Monitoring Report Standard.
1, drinking:
Men drink more than five standard drinking units at a time (that is, 2.2 half of high-alcohol wine (about 125ml), 3.2 half of low-alcohol wine (about 175ml), 3 bottles /5 cans of beer, 7.2 half of yellow rice wine (about 375ml) or wine1.5kg).
Women drink more than 4 standard drinking units at a time (that is, 2 liang (about 100 ml) high-alcohol liquor, 3 liang (about 150 ml) low-alcohol liquor, 2.5 bottles /4 cans of beer, 6 liang (about 300 ml) yellow wine, or 1 kg 2 liang (about 600 ml).
2. Drunk:
It refers to the state of excitement or inhibition of the central nervous system caused by acute alcohol poisoning and excessive drinking or alcoholic beverages. Based on the respondents' subjective judgment of drunkenness.
Professor Mao Yimin from the Department of Gastroenterology, Renji Hospital said: Generally, drinking less than 20g every day will not cause liver damage, while drinking more than 40g will obviously increase the risk of alcoholic liver disease.
If you can't guarantee that your drinking amount is within a healthy range, then it's barely acceptable for you to control your drinking capacity within 40g.
Harm of alcohol:
Long-term heavy drinking is the most harmful to human liver. In the process of drinking a lot of alcohol, liver cells will be destroyed and the function of hangover will be reduced. The heat generated by alcohol cannot be metabolized by the body, but will be converted into fat. A large amount of fat will enter the liver cells and occupy the granular glands of the liver cells, so that the metabolism of substances cannot be carried out, and a large amount of acidosis will accumulate in the liver to form fatty liver and even cirrhosis. It may also cause gastric ulcer and gastric bleeding, which is life-threatening; In addition, it will have an impact on the heart, leading to heart disease.
Secondly, long-term drinking will also lead to hyperlipidemia, making people dependent on alcohol and forming alcohol addiction. Alcohol can stimulate the gastrointestinal tract, lead to the normal dysfunction of the gastrointestinal tract, affect the absorption ability of the gastrointestinal tract to nutrients such as sugar, and promote the accelerated absorption of fat, thus causing the increase of serum triglyceride content and hyperlipidemia; Long-term drinking can easily lead to gastrointestinal mucosal damage and bleeding;
In addition, drinking alcohol will also cause the decline of physical function and affect sports ability; Excessive alcohol will accumulate in the cerebral cortex and cerebellar brainstem, causing cerebral cortex atrophy and seriously endangering physical functions and emotional reactions such as memory, attention and judgment; Drinking too much will cause slurred speech, blurred vision and loss of balance;
Long-term heavy drinking will also reduce the number of male sperm, weaken their mobility, reduce their quality and make them prone to impotence; For pregnant women, the metabolism and excretion of alcohol in the fetus are slow, which causes various injuries to the developing fetus, including fetal malformation, stillbirth, growth retardation, behavioral defects and so on.
Effects of alcohol on human body;
The central function of alcohol on human body can be divided into three stages.
Subcortical release: talkative, emotional control ability decreased, emotional rise to euphoria, mild behavioral disorder.
Subcortical release to central inhibition: self-control ability decreased obviously, speech was random, movement accuracy was poor, and gait was unstable.
Central depression: deep sleep coma, severe cases can die of respiratory failure.
Metabolism of alcohol in human body;
Alcohol is easily absorbed by the small intestine. After alcohol enters the blood, it is immediately sent to all organs of the whole body with the blood. But alcohol can't be metabolized in muscles, so muscles can't get energy directly from alcohol. Most of alcohol is metabolized by the liver: in the liver, it is oxidized to acetaldehyde by ethanol deoxyenzyme, then oxidized to acetic acid by acetaldehyde deoxyenzyme, and finally turned into carbon dioxide and water; About 90%-95% of the alcohol ingested by the human body will be decomposed (oxidized) in the energy metabolism in the liver, that is, ATP metabolism, while the remaining 5%- 10% of the alcohol will be excreted through respiratory evaporation and kidneys. Alcohol decomposition will produce toxic metabolites, which will cause many known organ damage in the case of excessive drinking;
Drinking alcohol can cause cancer?
Ethanol is not a carcinogen and will not cause gene mutation. Carcinogenic is acetaldehyde metabolized by ethanol deoxyenzyme in the liver in vivo. Acetaldehyde can directly combine with DNA, induce gene mutation and cause the degradation of BRCA2 protein, which means that the damage of DNA may be irreparable, so WHO lists acetaldehyde as a primary carcinogen.
The 540 million Asians, represented by China, carry the mutant "hangover gene" ALDH2 (an aldehyde deoxyenzyme that catalyzes the oxidation of acetaldehyde to acetic acid), that is, it has no hangover function, so we may be born with weak resistance to alcohol.
The influence of alcohol on sports;
Drinking alcohol will reduce aerobic cardiopulmonary capacity, alcohol will change the permeability of cell membrane, reduce metabolic activity, and long-term drinking will also reduce myocardial contractility, affect the rate of substance exchange and slow down recovery time.
The reasons for the decline of aerobic exercise ability caused by alcohol are:
1. Reduce the citric acid cycle: Due to the oxidative metabolism of alcohol in the liver cytoplasm, the amount of available NADH will increase, thus increasing the ratio of NADH:NAD, thus forming the activity of malic acid in the citric acid cycle and reducing the ability of aerobic exercise.
2. Increase the ratio of lactic acid to pyruvate: With the increase of NADH:NAD ratio, the metabolism of lactic acid to pyruvate decreases, resulting in excessive lactic acid and reducing aerobic exercise capacity.
3. Increase dehydration: Intake of alcohol can also cause diuresis. When the water in the body is reduced too much, it will reduce the ability of aerobic exercise.
4. Reduce the available sugar: When muscle contracts, sugar is used as the energy source at first, because alcohol intake will reduce the storage of glycogen in liver and the level of glucose in viscera, and at the same time reduce the amount of blood sugar, which will reduce the regeneration of glycogen in liver, that is, reduce the available sugar in blood.
5. Form a psychological adverse effect
Exercise itself will make the cortisol level in human body rise within 20 ~ 40 minutes, and the intake of a large amount of alcohol will make the cortisol level continue to rise within 60 ~ 120 minutes after training (cortisol is a stress hormone, which plays a key role in regulating metabolism, blood pressure and sleep; Also known as human hormones); Excessive drinking will affect the physical recovery of athletes after training, and exercise plus drinking will hinder the regeneration of muscle glycogen. Alcohol can reduce testosterone receptor (reduce testosterone level); Long-term heavy drinking will also affect the nitrogen balance in the human body.
Alcohol will speed up the excretion of water from the kidneys, accelerate the urination of the human body, and seriously disturb the mineral balance in the blood.
In addition, beer also contains a lot of maltose, which is composed of two glucose residues, which can stimulate a lot of insulin secretion, inhibit fat decomposition and promote fat accumulation.
People who drink and exercise every day, after a long time, have much less health risks than those who drink and do not exercise. In my opinion, people who drink and don't exercise must have many health risks: people who drink and exercise regularly can seek health under unhealthy conditions. Compared with people who don't exercise, if you can give up drinking, I believe the exercise effect will be better.
Regular drinking will be addictive. If the drinker has poor self-control, his desire for alcohol will increase. Although exercise can improve people's self-discipline and self-control, excessive alcohol cannot be "burned" by exercise. The accumulation and transformation of alcohol in the body may make the consciousness blurred, the muscle ability weakened, and the loss of calcium in the body will affect the bone health. When it is not compensated, its health can only get worse and worse.