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Boiled water is the healthiest.
People take food as the sky, and water takes food first.
We know that the average adult drinks 1500 1700 ml of water every day, which is also commonly known as 7 8 glasses of water.
Boiled water is considered to be the best way for human body to replenish water for three reasons.
First, boiled water is easy to absorb and can quickly replenish water;
Secondly, it is convenient and safe to drink after high-temperature boiling sterilization and air cooling;
Third, it is economical and practical and suitable for everyone.
There is no need to go to great lengths to choose packaged drinking water.
When going out, packaged drinking water is also a good choice to replenish water.
The water source of packaged drinking water can come from surface water or groundwater, or from public water supply system. It can be directly drunk after being processed and sealed in the container, including drinking natural mineral water, purified water, natural spring water and natural water.
Convenience and safety are the biggest advantages of packaged drinking water, but there is no need to spend too much energy on selection for the following reasons.
The minerals in natural mineral water are fixed by water source, so it is difficult to meet the comprehensive mineral demand of human body through mineral water from one source. Therefore, there is no need to blindly believe in mineral water.
Pure water has a single composition, almost no minerals, and the price is relatively cheap. Many people think that pure water does not contain minerals and is harmful to the body? In fact, most of the nutrients we need every day come from food, and drinking pure water will not have much impact on the human body.
At present, the popular hydrogen-rich water is to add hydrogen to the water. At present, there is no evidence that more hydrogen intake is beneficial to the human body. Human intestinal flora produces hydrogen every day, so there is no need to spend a lot of money on so-called hydrogen-rich water.
How to choose the three major drinks in the world
Coffee, cocoa and tea are called the three major drinks in the world.
coffee
There are many ingredients in coffee, among which "caffeine" is the most frequently mentioned.
The health effects of coffee focus on improving cardiovascular diseases, obesity, diabetes, cancer, liver diseases, neurodegenerative diseases, depression and so on.
People often refresh themselves with coffee every day. Many people need coffee when they study overtime for exams. Drinking coffee after meals can promote intestinal peristalsis. It is suggested that sedentary white-collar workers can have a cup of coffee at 9 10 in the morning.
In addition, studies have shown that moderate caffeine can also prevent Alzheimer's disease.
The potential risk of coffee is mainly caused by excessive caffeine intake.
So we should be careful not to overdo it.
On the one hand, excessive intake of coffee can lead to symptoms such as increased heart rate and breathing, insomnia, irritability, headache and stomach discomfort; On the other hand, drinking a lot of coffee or tea will affect the absorption of calcium and increase the risk of osteoporosis.
Drinking coffee often will reduce the sensitivity of the human body to it. The more you drink, the more you drink
There is no uniform unit of measurement for coffee in the world, and it is usually measured by cups. Every cup of coffee 150ml contains about 100mg of caffeine.
Healthy adults do not exceed 600 ml of coffee a day, that is, no more than 4 cups;
Pregnant women and nursing mothers are not recommended to drink coffee. If you drink coffee, don't exceed 2 cups or 300 ml.
For children and adolescents, the American Academy of Pediatrics advises not to drink coffee;
Middle-aged and elderly friends who are at risk of osteoporosis should not drink more than 3 cups.
Chocolate
Europeans brought cocoa beans from America to Europe and made them into chocolate which is very popular today. Cocoa powder brewed into cocoa beverage is made by grinding cocoa beans.
Cocoa ranks first in many drinks because of its high content of antioxidants such as phenols and flavonoids, which have certain effects on preventing tumors, improving cardiovascular health and lowering blood pressure. Cocoa contains a natural fiber called lignin, which can improve the vitality of beneficial bacteria in the stomach and stimulate gastrointestinal peristalsis.
But few people in our country like to drink bitter pure cocoa powder. Hot chocolate is children's favorite. Sweet (with sugar), slippery (with cocoa butter) and thick (with cream) "chocolate" will cause obesity, which is not conducive to calcium absorption.
tea
China is the birthplace of tea culture. China Tea Classic divides tea into green tea, black tea, oolong tea, white tea, yellow tea and black tea.
Tea polyphenols are the most talked about nutrients in tea, which have the advantages of anti-oxidation, anti-inflammation, lowering blood lipid, lowering blood pressure and improving intestinal flora. Therefore, China tea culture, which can prolong life and is suitable for all ages, has a long history.
In today's dietary guide, besides boiled water, light tea is also a good daily choice.
What is weak tea? Tea brewed with 65,438+0.2g tea leaves in 300,500ml cups.
Tea-making temperature: No matter what kind of tea leaves, make them with boiling water once and brew them directly. It is best to air it to the right taste (40-45) before drinking. Be careful not to forget after making tea. Tea soaked for a long time will cause great damage to vitamins and produce too much tannic acid, which is harmful to gastrointestinal tract.
Can children and pregnant women drink tea: you can drink light tea in small quantities, and 1.2 cups a day is enough. The total amount of tea is much more, and the caffeine in it will also affect the absorption of minerals such as calcium, magnesium and zinc.
Sugary drinks and carbonated drinks are not recommended.
It is not advisable to quench your thirst with carbonated drinks such as soda.
Sugary drinks refer to drinks with sugar added to water, and the sugar content is above 5%.
In other words, every 100 ml of beverage contains at least 5 grams of sugar. The artificially added sugar in food has sweet taste characteristics, including monosaccharide and disaccharide, and sucrose (white sugar) is more common. In addition, fructose syrup, glucose and fructose can also be added to the beverage.
The Nutrition Society of China suggested that the daily intake of added sugar should not exceed 50g, preferably within 25g. For a simple example, a 500 ml sweet drink with 8% sugar content 1 bottle contains 40 grams of sugar, and a sweet drink with 8% sugar content 1 bottle contains 70 grams of sugar, and one bottle exceeds the standard. Because of the large amount of drinks, it is easy to exceed the limit of 50 grams of sugar unconsciously.
Sugary drinks can also make people unconsciously addicted. Sweetness can stimulate oral taste, increase pleasure and make it a habit. Drinking sugary drinks often will make people's taste "heavier" and increase the risk of obesity and diabetes.
Soda water is a carbonated drink.
Carbonated drinks refer to drinks filled with carbon dioxide gas under certain conditions.
The main components of carbonated drinks include water, high fructose corn syrup, white sugar, food additives (carbon dioxide, caramel pigment, phosphoric acid, caffeine), food essence and so on. In fact, it is water, sugar and additives. There are no other nutrients except the heat generated by sugar.
Carbonated drinks contain a lot of pigments, additives, preservatives and other substances, which need a lot of water when metabolized in the body, while cola contains caffeine, which also has diuretic effect and will promote water discharge.
In other words, carbonated drinks will lead to the loss of water in the body, so it is not advisable to quench your thirst with carbonated drinks. The carbon dioxide released by carbonated drinks can easily cause abdominal distension, affect appetite and even cause gastrointestinal dysfunction. Drinking iced drinks is prone to a series of pathological changes, such as gastrointestinal mucosal vasoconstriction, gastrointestinal spasm, and decreased gastric juice secretion.
The secret of sugar-free carbonated drinks lies in the application of aspartame as a sugar substitute. Sugar-free carbonated drinks have almost no calories and there is no danger of getting fat. Although there is no evidence that aspartame causes cancer, it has always been controversial. We also don't recommend drinking a lot of sugar-free carbonated drinks for a long time, because there are still problems of carbon dioxide and cold drinks.
We should try to drink less sugary drinks, either gradually or replace them with other healthy drinks, such as boiled water and weak tea.
Brief introduction of the author
Shi Yi, MD, Deputy Chief Physician, Director of Nutrition Department of China-Japan Friendship Hospital. He is also an academic member of the Nutrition Professional Committee of the Chinese Association of Integrated Traditional Chinese and Western Medicine, a member of the National Nutrition Classroom Expert Committee of the Chinese Medical Doctor Association, deputy secretary-general of the Health Management and Promotion Professional Committee of the China Information Research Association of Traditional Chinese Medicine, and executive director of the Life Quality Research Branch of the China Information Research Association of Traditional Chinese Medicine; Member of the Imperial Medical Research Committee of Beijing Chinese Medicine Association and the Expert Committee of China Clinical Nutrition Industry Innovation Alliance.
Major: Specializing in individualized medical nutrition treatment, health education and health management for patients with diabetes, obesity, gout, hypertension, hyperlipidemia, malnutrition, chronic obstructive pulmonary disease, various kidney diseases, anorexia nervosa, various digestive system diseases and malignant tumors. He is good at providing personalized nutrition consultation and dietary guidance for patients according to the different physiological stages and individual disease characteristics of the elderly, pregnant women and children. He is good at nutritional intervention of integrated traditional Chinese and western medicine according to patients' TCM constitution.
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