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Nowadays, there are thousands of drinks on the shelves, which are really confusing. What do you use to replenish water? In fact, beverages are nothing more than water-based products that add sugar and flavor. The basic principle of choosing a source of moisture is simple: try to achieve less sugar, less salt, less fat.

The so-called less sugar, is to drink soup, sputum, water, try not to put sugar, or put less sugar. A variety of sweet drinks on the market, the sugar content of the low-sugar varieties is between 4-6%, the average product is between 8-10%, and the sugar-free products are below 0.5%. If the sugar content is 8%, then drink 500 ml of a bottle of beverage, in addition to water, it will also consume 40 grams of sugar, equivalent to half a bowl of rice carbohydrates. In the 1.25-liter Coca-Cola, the sugar content is about 130 grams, which is equivalent to the amount of a bowl of half-meter rice, and it is not laborious to drink.

Therefore, all countries in the world have proved that drinking sweet drinks is an important cause of fat. Commercially available sweet drinks should be avoided as much as possible. Even pure juices are not recommended for more than one cup per day because the sugar content is also very high, usually between 8% and 16%.

In addition to drinks, homemade soups and drinks are also possible to add sugar. For example, red bean paste, mung bean paste, such as white fungus, Sydney, such as almond milk, walnut milk and so on. If you can’t drink it without sugar, try to add as little as you can to the minimum amount you can accept.

A salty liquid, usually a soup that is served while eating. If the salt content of the soup is 0.5% (most people like the salty taste of this concentration), then take 1 cup of 200 ml of soup and take 1 gram of salt. According to the recommended amount of water for various soups and soup pieces, the salt content in the soup is usually between 0.7 and 1.0%. Therefore, to make soup as much as possible to put salt, especially the soup that is used for health care, want to drink two bowls, you must have very little salt, control below 0.3%, just a little salty, or not at all Put salt. Otherwise, it will not only prevent health, but increase the burden on the kidneys and even lead to high blood pressure.

Few people know that many sweet drinks also contain sodium. Take a closer look at the nutrient composition table on the beverage bottle. The sodium content is marked on it. On the one hand, the addition of salt in the sweet drink can highlight the sweetness and improve the flavor; on the other hand, the sweet drink needs to add some phosphate to improve the taste, which is not so “water”, but also sodium salt, such as sodium tripolyphosphate, Sodium hexametaphosphate and so on. Therefore, drinking too much sweet drinks is not conducive to blood pressure control, and epidemiological studies have confirmed this.

Freshly squeezed fruit and vegetable juice contains most of the soluble nutrients in fruits and vegetables, such as potassium, polyphenols and a small amount of vitamin C, but the sweet fruit and vegetable juice is also the source of sugar, 6 small cups (1200 ml) a light sweet day. Fruit and vegetable juice (5% sugar) contains 240 kilocalories of calories, equivalent to two-thirds of bowls of rice. Because the taste of vegetables is not ideal, when people squeeze fruit and vegetable juice, they usually put a lot of sweet fruits to cover up the bitterness and grassy taste of green leafy vegetables. This will increase the sugar. Therefore, drinking freshly squeezed fruit and vegetable juices must also give up the sweet taste, try to drink sweet and light varieties, in order to effectively obtain the benefits of fruits and vegetables while replenishing water.

Some people may ask, does the rehydration salt and normal saline contain sodium and sugar? The taste is also obviously sweet and salty. Rehydration salts are not for healthy people. They are given to patients with diarrhea or those who are temporarily unable to eat due to gastrointestinal infections. It is necessary to add salt to compensate for electrolyte loss caused by vomiting and diarrhea, and to maintain the osmotic pressure of body fluids. The reason why it adds glucose is to bring a little energy to patients who can’t eat, to avoid hypoglycemia and physical decline.

By the same token, salt and sugar are added to sports drinks because of excessive sweating and loss of salt, and exercise also consumes blood sugar, which requires timely replenishment of energy. If there is no strenuous exercise, there is not a lot of sweat, just take a few steps and be a radio gymnastics, don’t drink this kind of sports drink, otherwise it will increase the burden on the body and the danger of fattening.

In addition, some drinks contain fat, in addition to fish soup broth bone soup chicken soup duck soup, coffee with a coffee companion, and a variety of milk tea with creamer. The main ingredients of creamer and non-dairy creamer are hydrogenated vegetable oil. Although this hydrogenated oil is generally more hydrogenated, the trans fatty acid content is very low, but after all, fat is fat, or it will increase calories. Therefore, use a milky white drink with creamer and non-dairy creamer to supply water.

In fat-containing drinks, you can’t help but mention milk and soy milk. They contain low levels of sodium, contain a small amount of fat and protein, and have a high nutritional value. Although the effect of quenching thirst is slightly worse than that of tea, the effect of relieving hunger is very good. Using skim milk and dilute soy milk to make pre-dinner drinks can effectively alleviate hunger and help prevent overeating. However, it is not advisable to drink milk soy milk as water. Excessive soymilk (3 cups or more per day) increases the risk of kidney stones, while too much milk (3 cups or more per day) may increase the risk of prostate cancer, and if it is whole milk, it will increase fat intake.

Others will ask: Can coffee and tea replenish water? I heard that caffeine is diuretic, will the water discharged more than the water intake? Coffee and tea do have a diuretic effect, but they still replenish water because there is more water to drain and more water to drink. Especially for light tea, the caffeine content is very low, and the effect of quenching thirst and hydrating is very good.

In general, all kinds of tea are a good source of hydration. Black tea, green tea, white tea, jasmine tea, oolong tea, and Pu’er tea all meet the requirements of sugar-free, salt-free and fat-free health drinks, and the effect of quenching thirst is very good. As long as they are not too thick, they will not affect the absorption of minerals, but also provide a lot of potassium and polyphenolic antioxidants. Studies have also shown that tea is good for controlling blood pressure, blood sugar and blood lipids. In addition, fried seeds such as barley tea, buckwheat tea, brown rice tea are suitable for soaking in water, the taste is very fragrant, can provide potassium, and is conducive to digestion, suitable for drinking before meals, drinking at night does not affect sleep.

The flowers made from various flowers such as roses, jasmine, chrysanthemum, osmanthus, and roselle, as well as the water made from sour and fragrant fruits such as lemon slices, tangerines, kumquats, etc., also meet the requirements of healthy drinks, provided that they are soaked One point, the sour taste is not too strong, you don’t need to put a lot of rock sugar or honey. Rock sugar is also refined sugar, honey contains more than 80% of sugar, and drinking more risk of fattening.

Another very effective method of hydrating is to drink porridge soup. For example, cornmeal soup, rice soup, millet porridge soup and other soups. These food-brewed soups not only have a soft aroma, but also contain soluble nutrients such as vitamins B1 and potassium, and contain a small amount of starch and dextrin. Starch and dextrin can delay the passage of moisture through the gastrointestinal tract, allowing the mucous membranes to be moisturized for a longer period of time. At the same time, the use of salty porridge soup instead of salty fish soup broth and vegetable soup can reduce salt intake. Therefore, drinking porridge soup can prevent the feeling of thirst soon after a meal.

Of course, the easiest thing is to drink boiled water or mineral water directly. If you don’t sweat too much, you can add water when you drink white water. When you boil the boiled water, you can see the scale. It does not mean that the water quality is poor. It only means that the content of calcium and magnesium is high and the hardness of the water is relatively high. In fact, calcium and magnesium are essential for human bone health and blood pressure control, and even for many people’s diet, there is no need to dislike them.

Looking at the evaluation of the various sources of hydration, what kind of drinks do you plan to use to replenish moisture in the hot spring weather? I already have a score in my heart.

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