Summer is the peak consumption season of various beverages, with the improvement of people's health awareness, most of them will actively avoid some sugary carbonated drinks, more inclined to choose some "healthy" drinks, such as sugar-free drinks, natural juices, boiled water and so on.
Sugar-free beverages:
Compared with the high sugar and high calorie of carbonated drinks, the packaging says "sugar-free, zero fat, zero calories, zero carbohydrates" drinks, it seems to be able to take into account both taste and health, some drinks even add dietary fiber, then this drink is really healthy? According to the "Regulation on the Administration of Nutrition Labels of Prepackaged Foods": "Sugar-free" means that the sugar content per 100 grams of solid or 100 ml liquid food is not higher than 0.5 grams. Therefore, this kind of sugar-free drink generally does not contain sucrose, glucose, maltose, fructose, etc., the calories are indeed very low, but in order to enhance the taste of the drink, sweeteners are often added, such as aspartame, acesulfame potassium, cyclamate and so on. Studies have shown that excessive intake of such additives can promote nervous responses and regulation, resulting in cravings and hunger for sweets, but will consume more food. When the concentration of artificial sweeteners is high, it will also cause vascular damage, which will have a negative impact on obesity, diabetes and Alzheimer's disease. Therefore, this drink should be drunk as little as possible.
Natural Juice:
This is another healthy drink that many people favor because it is rich in nutrients, natural and healthy. Fruit juice drinks are made by physical methods using fruit as raw materials, which do contain vitamins and other nutrients. But this health is only relative to carbonated drinks and other sugary drinks, juice drinks after processing most of the fiber, and some also add too much sugar. A study by Emory University in the United States showed that drinking too much juice is also harmful to health, and the risk is not lower than that of carbonated beverages. Although the sugars contained in sugary drinks are added during processing, and the sugars contained in 100% fruit juices are naturally occurring, they trigger the same biochemical reactions in the body's metabolism. From this point of view, although natural juice seems healthy, it should not be drunk too much, do not exceed 200 ml per day, and children should not exceed 150 ml per day.
Water:
The main role of drinks is to hydrate, and many people think that boiled water is the healthiest. Sweating a lot in summer, which is also the main reason for the need for a lot of hydration, the main component of sweat is water, but it also includes some electrolytes, such as sodium ions, chloride ions, calcium ions, potassium ions, etc., as well as some organic components, such as lactic acid, fatty acids and so on. If it is simply hydrated, it will lead to dilution of electrolytes in the blood, hyponatremia, etc., manifested by symptoms such as general weakness, nausea and vomiting, headache and drowsiness. Therefore, if you sweat more in the summer, it is still not recommended to drink only boiled water, you can properly drink green tea, mung bean soup, light salt water, freshly squeezed juice, homemade sour plum soup, etc., which can not only supplement nutrients, but also play a role in cooling off the heat and quenching thirst.
In addition to drinks, water from food is also an important way to replenish water in the body, the water obtained from food every day accounts for about 40%, such as increasing the intake of fresh fruits and vegetables, using steaming, stewing, boiling and other cooking methods, which can retain most of the water in food, and healthier.
Author: Yin Junwei
Editor-in-charge: Li Yaqin
Medical review: Jiang Feng
Producer: Hu Lili