The weather is hot in summer, and many people like to drink "Fat Boy's Happy Water". However, high-sugar drinks that make people feel happy may actually be harmful.
Research shows that excessive sugar intake can increase the risk of liver cancer .
Sugary drinks have these dangers!
(1) Leads to Obesity
Children and teenagers who often drink cola, milk tea and other carbonated drinks have a much higher obesity rate than those who drink less of these sugary drinks.
(2) Damage to teeth
The acidic ingredients in carbonated drinks can damage tooth enamel.
In addition, carbonated drinks also contain a large amount of sucrose, which can be used by oral bacteria to produce acidic substances, further damaging teeth.
(3) Increased uric acid
Many studies have pointed out that fructose is a risk factor for increased blood uric acid.
(4) Increases the risk of cardiovascular disease
Domestic research shows that excessive intake of sugary drinks or artificial sweetener drinks may increase the incidence of coronary heart disease and stroke , especially ischemic stroke risk.
(5) Increase the risk of diabetes
Although "sugar" is not responsible for diabetes, long-term intake of large amounts of sugar can indeed increase the risk of diabetes. How to read drink labels in
?
(1) First, look at the nutrition facts table
According to national standards, the contents that must be marked in the nutrition facts table are:
① 4 nutrients ( protein , fat, carbohydrates , sodium) + 1 energy. In addition, when there are raw materials that may contain trans fatty acids in the ingredient list, the content of trans fatty acids must also be marked.
② Nutrient reference value (NRV%): The country has a recommended value for the daily nutrient intake of an average adult, and NRV% means that eating "100g/ml" of food accounts for today's intake. quantity ratio.
③The unit of nutrition information table is usually "per 100 g" or "per 100 ml". Some snacks with higher calories will use "per serving" or "per package".
Nutritional composition table
item | Nutrient reference value per 100ml | Nutrient reference value% |
Energy | 204KJ | 2% |
| protein | 0g | 0% |
fat | 0g | 0% |
carbohydrate | 12g | 4% |
sodium | 11mg | 1% |
(2) Secondly, look at the ingredient list
Generally speaking, the ingredient list The one with the most content will be placed first. If the content is more white sugar and various additives, you need to pay attention. In addition, it may be better to have simple ingredients rather than complicated ones.
(3) Finally, understand the truth about "common labels"
① Zero energy
When the energy in food is less than 17 kilojoules/100g or 100ml, it can be called no energy. Therefore, zero-energy drinks are not energy-free, they just have lower energy.
②Sugar-free or low-sugar
Sugar-free drinks refer to beverages with carbohydrate or sugar content equal to or less than 0.5g/100g or 100ml. Low-sugar drinks refer to carbohydrate or sugar content less than 5 grams/100g or 100ml.
Therefore, sugar-free food also contains sugar, but the sugar content is relatively low. So why does it taste so sweet? This is because the beverage contains sugar substitutes: aspartame , acesulfame potassium , sucralose , stevia , sucralose , etc.
③ Contains protein
Similarly, in the national standard, when the protein content reaches 100 g ≥ 10% NRV or ≥ 5% NRV per 100 mL or ≥ 5% NRV per 420 kJ, it can be called "containing protein", and when the protein content reaches Only when it is 2 times the above standard can it be called "rich in protein". In fact, there are not many drinks that are truly rich in protein. Instead, plant protein drinks are more common.
As the general public, we have the right to know these "truths". I hope everyone will pay more attention when choosing drinks, read the labels more before making a choice.
4 major benefits of drinking water in summer!
(1) Relieving summer heat and quenching thirst
Sweating a lot in summer can easily lead to a large amount of water loss in the body. Timely replenishing water can relieve thirst symptoms and maintain water balance in the body.
(2) Relieve " air-conditioning disease "
Staying in an air-conditioned room for a long time, especially when you wake up, is prone to dry mouth, dry skin, etc. Drinking more water can help relieve symptoms.
(3) Prevention of Urinary Tract Infection
In summer, the body mainly sweats a lot through the skin, resulting in reduced urination, thus reducing the flushing effect on the urethra. In addition, high temperature and high air humidity create good conditions for the growth of vaginal and urinary tract bacteria, making urinary tract infections prone to occur.
Drinking more water will help flush the urethra and prevent infection.
(4) Beauty and beauty
In summer, the human body's metabolism speeds up, and sweating is particularly easy. Drinking more water will help the impurities and toxins in the body to be excreted in time through sweat and urine. It will also replenish the skin with moisture, making the skin look elastic and shiny. .
How to drink water correctly in summer?
(1) Don’t wait until you are “thirsty” to drink water.
- The “Dietary Guidelines for Chinese Residents (2022)” points out that water should be drunk in small amounts, multiple times, and proactively.
- You can drink water at any time of the day, 1 cup each time, each cup is about 200ml. You can drink a glass of water in the morning and evening, and a glass of water every 1 to 2 hours at other times.
- Dietary Guidelines also point out that in mild climate conditions, the appropriate daily water intake for adult men with low physical activity levels is 1700ml; for women, the appropriate daily water intake is 1500ml. However, in summer when the temperature is high, the amount of water you drink should be increased according to specific conditions.
- Urine color can help determine whether the body has replenished water:
Figure 1 Urine color and hydration status "Dietary Guidelines for Chinese Residents (2022)"
(2) Drink like this after sweating a lot!
- It is best to drink boiled water, but in summer, when you exercise a lot and sweat a lot, the body loses not only water, but also electrolytes such as sodium, potassium, and magnesium. Therefore, after sweating a lot, you should choose water containing a variety of minerals, such as light salt water: 1000ml boiled water + 4.5g salt; or sports drinks (you can check common drinks by yourself!)
- Don’t drink water "Dry mouth", drinking a lot of water in a short period of time may easily cause symptoms such as bloating, stomach pain, and other symptoms. You should replenish water in small amounts intermittently, 200ml each time is enough, do not drink too much at one time.
- Do not drink cold drinks immediately. Many people like to drink cold or ice water. This will cause the open capillaries in the gastrointestinal mucosa to shrink when cold, which is more likely to cause abdominal pain, diarrhea or other discomforts. It is recommended that the appropriate temperature of drinking water is between 10 and 40°C.
Summer is really too hot, so everyone must replenish water in time!
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Author: STAR
