Beverage leveling
Based on the calories, nutrient content and health impact of different beverages, the US Beverage Instructing Experts Group recently released a guide to classify beverages into six grades.
The first grade: drinking water. The best beverage that supplements the body's daily water needs.
Second grade: tea and coffee. Green tea, oolong tea and black tea are commonly used three types of tea. Tea can provide antioxidant substances such as tea polyphenols and certain micronutrients. It has anti-cancer and anti-cancer effects, reduces the risk of cardiovascular disease, increases bone density, reduces tooth decay and decayed teeth and kidneys. The role of stones. Coffee refreshes and refreshes.
Third grade: low fat milk (fat content 1.5% or 1%), skimmed milk, and soy beverage. It is an important source of high-quality protein, calcium, and some essential micronutrients needed by the body. Yogurt also contains bacteria that are beneficial to the human body.
Fourth grade: Calorie-free sweet drinks. Provides only moisture and sweetness without providing energy.
Fifth grade: Beverage containing certain nutrients. Refers to pure fruit and vegetable juices, whole milk (3.25% fat), alcoholic beverages and sports drinks.
Sixth grade: Caloric sweet drink. In addition to higher energy, these beverages contain almost no other useful nutrients.
Drink energy should be limited
The energy provided by a beverage should not exceed 10% of the person's total daily energy intake. That is, if a person consumes 3000 milliliters of beverages per day, the following choices and combinations should be considered: 0-3000 milliliters of drinking water; 0-1200 milliliters of unsweetened coffee or tea (light tea may be used instead of water, but caffeine Intake should be less than 400 mg); 0-480 ml of low-fat milk, skim milk or soy drink; 0-960 ml of non-caloric sweet drink; 0-240 ml of pure fruit juice, alcoholic beverage, male 0-2 cup, female 0 - 1 cup (1 cup = 360 ml beer or 150 ml red wine or 45 ml white wine); 0 - 240 ml calorie sweet drink.
Drinks are the best choice for colorful water
Drink espresso, lose moisture
When you want to drink, you should give preference to beverages that contain no or less energy. Healthy meals should not rely on beverages to provide energy and nutrients. For normal people, drinking water is a good choice for all types of beverages. After the summer outdoor activities, it is not advisable to drink water immediately. Take a rest and drink again. Do not drink too much at a time. Drink several times slowly and slowly. It is not easy to drink water when eating, otherwise it will affect the digestion of food.
Avoid fasting milk, eat a little dry when drinking milk, can extend the residence time of milk in the gastrointestinal tract, is conducive to digestion and absorption. You can't drink tea immediately after drinking milk, otherwise it will affect the digestion of protein.
Caffeine in coffee is much higher than tea. Daily intake of more than 400 mg of caffeine (about 4-5 cups) will increase the risk of heart disease, high blood pressure, osteoporosis, and hypercholesterolemia. The danger is that it should limit the intake of caffeine, especially pregnant women, nursing mothers and children. Drinking too much coffee can cause a lot of urination and loss of water. Drinking coffee does not mean drinking water. It still needs enough water every day.
In the summer, drink a few cups of not very strong green tea, chrysanthemum tea, jasmine tea or kudingcha, etc. It has a certain effect of clearing heat, removing heat, reducing heat, and thirst. Tea beverages are made from tea extracts or concentrates, instant tea powders, and other additives. Although convenient and refreshing, the tea beverages are not equivalent to tea and cannot completely replace tea.
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