The fluid and water balance of our body is very important. While men's daily fluid need is 3.7 liters, women's daily fluid need is 2.7 liters. So, how much water should we drink a day and what effects do the liquids we drink have on our body? WATER: If we look at the amount of water excreted in our organs; Approximately 1500ml/day from the kidneys, approximately 500ml/day from the skin, 300ml/day from the intestines, and 300ml/day from the respiratory tract. In other words, approximately 2.5 liters of water/fluid are lost per day. Therefore, consuming at least 2 liters of water a day is important. Digestion, absorption and transportation of consumed nutrients to cells, biochemical reactions necessary for the vital activities of cells, functioning of organs and tissues, excretion of harmful substances resulting from metabolism, control of body temperature and lubrication of joints. It must be possible for . It contains essential minerals such as fluoride, calcium
and magnesium. It is also '0' calorie!
Beverages other than water,
1) Tea, coffee
2) Those with nutritional value: Milk, ayran, fruit juices
3) Cola and non-cola sodas
4)Alcoholic beverages
5)Teas made from some plant flowers, leaves and seeds: We can classify them as sage, linden, mint, rosehip
. Among these beverages, tea is the most consumed in our society. The other
is coffee.
TEA: We benefit from the elements that pass into the water while brewing tea. One of the elements used is caffeine. While there is around 30 mg of caffeine in the tea that we brew in 180 ml of water for two to three minutes, the amount of caffeine increases as the brewing time increases. Besides caffeine, tea contains methylxanthines, and these two substances stimulate gastric secretion. For this reason, people with ulcer problems should pay attention to their tea consumption. At the same time, caffeine can pass from the mother
to the fetus, so pregnant women should be careful about their tea consumption.
However, black tea contains oxidized phenolic elements that will reduce the bioavailability of non-heme iron in foods. Therefore, it is recommended for people prone to anemia and pregnant women. and children should
be careful not to drink tea with meals. There should be at least 1 hour between eating and drinking tea. vitamin C It is known that it reduces the iron-binding effects of moles. Therefore, if you want to drink tea, lemon tea should be preferred. People who experience diarrhea should also limit their tea consumption because the tannins and phytates contained in tea
will reduce the absorption of minerals and cause insufficiency. For this
reason, they should not consume the tea. It has anti-bacterial properties. Tea is an important source of antioxidants called flavonoids.
If we want to reduce the risk of myocardial infarction by 11%, studies have shown that consuming 3 cups of tea a day has positive effects. Macronutrients such as protein, fat and
carbohydrates are almost absent in plain tea. And when sugar is not added, tea has 0 calories!
COFFEE: When coffee is mentioned, the saying "A cup of coffee will be remembered for forty years"
comes to our mind, which has accompanied many beautiful conversations on which friendships have been built over the years.
Turkish coffee is loved by everyone, and its benefits for our health are endless.
Women of advanced age should pay more attention to coffee consumption because consuming more than 3
cups of coffee will trigger calcium loss and risk osteoporosis
/> will increase. According to a study, consuming 3 cups of coffee a day prevents Alzheimer's disease. A study conducted at the Houston Cancer Center shows that coffee
reduces the risk of prostate cancer in men. Here is the good news: coffee also has '0'
calories!' However, its calories increase when consumed by adding milk and sugar. Coffee contains caffeine
and in some studies it has been observed that caffeine increases the metabolic rate by 2-12%.
For the maximum daily caffeine intake; Coffee consumption should be 2-3 cups at most
daily.
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