Luciana Baroni
Water is the most important substance provided by the diet, as is the main component of the human body (75-80% of body weight in infants and 55-60% of that of an adult). The water intake is regulated by the mechanism of thirst, which can sometimes be very effective, especially in the elderly: is the reason why you should try and drink during the day, even if not thirsty. In fact, to maintain the water balance is necessary for the entry of water are equivalent or exceed the losses. Considering the water naturally contained in food and that produced by the body during metabolic processes, you should drink at least 1 ml of water for every calorie.
This water can be taken as pure water but more often, in Western societies, is taken as to whether or not sugar-containing beverages, alcohol, various additives, which have mostly the character of nutrient Paradoxically, however, and may contribute to increasing the water needs of the body (such as caffeine and alcohol, which have diuretic effect), and even worse, the total caloric intake. According to a recent assessment conducted in the U.S., in this case they contribute to 21% of calories in the diet, and about half the calories consumed.
E 'can be so clear what the importance of these products in the incidence of overweight-obesity drug that is revolutionizing the entire Western world and how it is possible through education to the consumption of drinks (transition from the use of caloric beverages that drink little or no-calorie, reduced the number and size of servings), positively influence health.
was recently issued a Panel on the consumption of beverages by an international group of scholars, sull'AJCN published in March 2006, which analyzes and classifies "all drinks, alcoholic or not, depending on the caloric content of presence or absence of nutrients and the risk-benefit ratio for health.
Starting from the observation that:
-fluids have a low satiating power, and therefore can distort the self-regulating mechanisms that rely on the sense of satiety, leading to introduce extra food-
calories from fluids seem to have a greater power "Fattening" than the same amount of calories from solid foods,
the authors state that in a balanced diet of nutrients and calories should ideally be provided entirely on solid foods: no resultant drink, except water, appears to be essential. The different drinks can be classified into six levels: Level 1
: water.
essential nutrients per se, but which may contribute to the contribution of some minerals in the form of well-absorbed.
Level 2: Tea and coffee (unsweetened).
The tea is a good source of micronutrients (especially fluorine) and substances with beneficial effects for health (flavonoids, antioxidants, theanine). Although coffee may affect some vascular risk factors (blood pressure, LDL and homocysteine), its consumption is associated with a reduced risk of developing type 2 diabetes, while other effects are still controversial. Research suggests, however, not to exceed 400 mg of caffeine per day (300 in pregnant women). The addition of caloric sweeteners, cream, milk, and the use of ready-sweetened beverages containing coffee or tea, these beverages are back to the next level.
Level 3: Drink milk-based partially and full-skimmed milk and soy-based ones (including yogurt).
contain essential nutrients (especially calcium) and are a good source of protein, but these nutrients can safely be made from other solid foods (especially fruits and vegetables-vegetables), in consideration of some controversy on the cow's milk, and which are taken into account when assessing the overall impact of this food on the health of the population (increased risk of prostate and ovarian cancer, lactose intolerance).
Level 4: diet drinks.
A water-based, flavored, colored and sweetened with non-caloric. If they can, when lieu of diet soft drinks, to encourage weight loss, but are also liable to affect the sense of taste and create the habit of cake, allowing them to hijack consumers' choices heavily toward the intake of sweet calories.
Level 5: drinks that bring nutrients and calories. -Juice, fruit and vegetables, which provide many important nutrients and fiber but being deprived of certain nutrients and labile with a low volume should not be preferred to whole foods are much less replace them.
-whole milk, which has a high content of calories and saturated fat.
-drinks for athletes, high-calorie, containing small amounts of minerals and their use should be limited to endurance sports, but caution is recommended in all other cases.
-alcoholic beverages (wine, beer, coolers, hard liquor), which when consumed in small amounts in adults can have some health benefits, mainly the properties of alcohol (a reduction of vascular events, the risk of type 2 diabetes and cholelithiasis). Alcohol, however, in addition to being a beverage calories, can be addictive, is in charge of socially dangerous and about 50% of road accidents and encourages the development, even at low doses of breast cancer and birth defects and higher doses the development of other types of cancer (esophagus, oral cavity, larynx, liver), liver parenchyma damage, dementia, digestive bleeding and haemorrhagic stroke, hypertension and cardiomyopathy. The limit that is considered advisable not to exceed 2 units of alcohol a day for men and 1 woman (where 1 AU is equivalent to 12 g of alcohol, equivalent to 125 cc of wine, a can of beer or 40 cc of gin). It is recommended to anyone who is not already a regular consumer of alcohol NOT start to take effect by virtue of his supposed "benefits" to health.
Level 6: calorie soft drinks.
are the prototype of the "empty calories" (a can of 330 ml makes about 130 kcal) obtained from water, dyes, flavorings and natural sugar, are consumed in extreme moderation, are correlated with weight gain, tooth decay and type 2 diabetes, osteoporosis. The phenomenon is aggravated by the introduction of "Supersize" portions of that giant.
Theoretically, the share of the liquid diet may be provided for 100% water (zero calories), but it is acceptable to a maximum of 14% of calories from beverages. Here is an example of about 2900 mL of fluids, and their calories from beverages, 14%, of which 9% comes from beverages of Level 3: you remain only a proportion of calories from beverages 4-6 caloric levels of 5%, equivalent to 114 kcal!
Level 1: 1500 mL (range 600-1500 mL), approx.
Level 2: 840 mL (range 0-1200 mL), about keeping the caffeine <400 mg.
Level 3: 480 (range 0-480 mL) about
Level 4: 0 (range 0-960 mL).
Level 5: 120 mL (range 0-240 mL) about, for juices, 0 for whole milk, 0 for alcohol (range 0-1 AU for women and 0-2 for men).
Level 6: 0 (range 0-240 mL).
for further details:
Proposal for a new guide for the consumption of beverages in the U.S. .
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