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Recently, Liu Qihong's homestead shuttlecock has been all over the Internet, and most people want to reflexively lift their feet and jump a few times after hearing the devil-like background music, Compendium of Materia Medica.
But following Liu Qihong's jump, this jump is not as simple as jumping a few times.
Anyway, the director of the bureau jumped with him, just like Liu Qihong's wife and mother-in-law, put on a pain mask, tired and half dead...
Image source: Network
Sweat during exercise is like a waterfall, a lot of water is lost, after exercise, you will naturally feel dry mouth, feel that the next second can be paralyzed.
At this time, many people will think of drinking some sports drinks to replenish energy, delicious and thirst-quenching, feeling quite "healthy"...
Image source: Network
However, is the sports drink really as magical as advertised, a bottle of belly, physical strength immediately restored? Is it really necessary to drink sports drinks after sweating?
The answer is: not necessarily.
Most of the sports drinks on the market are actually not as nutritious and healthy as you think.
1
What is a sports drink?
What are the main additions to sports drinks?
As early as 2009, sports drinks had a set of national standards to define:
In the national standard "Sports Drink" (GB15266-2009), sports drink is defined as: nutrients and their contents adapt to the physiological characteristics of sports or manual labor, can replenish water, electrolytes and energy for the body, and can be quickly absorbed by the human body.
From this definition of the standard, we can know that the main purpose of drinking sports drinks is actually to replenish water, electrolytes and energy.
2
When do I need to drink sports drinks?
There are generally two cases.
The first: after high-intensity exercise or labor (athletes, manual workers).
If you have more than 1 hour of strenuous exercise and a lot of sweating, you can drink sports drinks to recharge yourself.
For ordinary people, the general daily light exercise, in fact, do not need to drink sports drinks, normal drinking water can be.
Second: when vomiting diarrhea occurs.
When adults have gastrointestinal discomfort and diarrhea and vomiting, drinking sports drinks appropriately is also an option for supplementing electrolytes.
However, it should be noted that it is generally not recommended to feed sports drinks directly to children with diarrhea. Because most sports drinks contain sugar, sugar enters the intestines and can worsen diarrhea.
Children at home have diarrhea, recommended use, to prevent dehydration, but also to relieve vomiting, reduce the amount and frequency of diarrhea.
If oral rehydration salts are not found at home for a while, parents of children over 3 years old may consider mixing sports drinks with water in a ratio of 1:1 or more to alleviate the urgent need.
3
What's the harm in drinking sports drinks regularly?
Who is not recommended to drink?
Let's not be brainwashed by the advertisements of individual businesses, sports drinks are really not a magical energy supplement in the sky, there is really no loss to drink, and drinking too much is not worth the loss.
You can first look at the composition profile of a special-purpose beverage in a supermarket below, and pay attention to the content of sugar and sodium per 100ml:
If you drink a 500ml bottle of sports drink, it means swallowing 30g of sugar, and dietary guidelines recommend that sugar intake should be controlled within 25g/day.
In other words, just drinking a bottle of sports drinks, you will exceed the amount of sugar in a day. Therefore, patients with high blood sugar or diabetes must remember to drink carefully!
In addition to patients with chronic diseases, the average person who drinks sugary drinks in excess will also have risks such as obesity and caries, especially children, parents need to pay attention not to let their own babies drink sports drinks as water.
Drinking sports drinks in excess, in addition to the risk of high sugar, there is also the risk of high sodium: a 500ml bottle of sports drink will make you consume more than 200mg of sodium.
Therefore, people with high blood pressure, heart function or poor kidney function are best not to drink, so as not to increase the burden on the heart and kidneys.
4
If you really want to drink sports drinks,
How to drink, how to choose?
Sports drinks are not unavoidable, the key is to drink in moderation and limited quantities (only for adults, children are best not to drink):
Do not drink too much at once, and follow the principle of drinking a small amount and drinking too much. Under heavy irrigation, it is likely to cause an excessive burden on the gastrointestinal tract and cardiovascular system. The total amount and frequency of drinking should not be too much, otherwise the adverse physical reactions mentioned above will follow.
In the national standard "Sports Drink" (GB15266-2009), in addition to the definition of sports drinks, it also stipulates the scope requirements for the sodium and potassium contained in the adjusted electrolyte:
钠：5-120mg/100ml
钾：5-25mg/100ml
Only beverages that truly meet the above conditions can be called sports drinks.
Therefore, let's pick genuine sports drinks, we may wish to start from the following two aspects:
1. See whether the words "sports drink" are marked on the packaging
Only products that meet national standards can justifiably label "sports drinks" on the packaging, otherwise it is illegal.
However, this method is really simple and crude, and there are also cases where some brands will not indicate it on the packaging.
At this time, we have to look at the second method -
2, look at the nutritional composition table, ingredient list sodium and potassium content
The sodium content of the nutrition facts list should reach 5-120 mg/100 ml.
Potassium is not a nutrient that is required to be labeled, we can look at the ingredient list containing the word "potassium", such as potassium chloride, potassium dihydrogen phosphate.
Image source: An e-commerce platform
Of course, some merchants will still put potassium on the nutrition list.
As long as the potassium content is 5-25mg/100ml, the potassium content of this bottle of sports drink is qualified.
Image source: An e-commerce platform
Seeing this, you may have questions about the careful: that drink with vitamins and glucose, it seems that it can also supplement energy and moisture, can it also be regarded as a kind of sports drink?
The answer is: no.
Most of these drinks are one of the special purpose drinks.
According to the requirements of the mainland "GB/T 10789-2015 General Rules for Beverages", special-purpose beverages are divided into sports drinks, nutrient drinks, energy drinks, electrolyte drinks, etc.
However, the two important electrolytes contained in it, sodium and potassium, do not meet the requirements of the national standard "GB 15266-2009 Sports Drink", which can neither quickly adjust the metabolism of water and salt in the body, nor is it conducive to the maintenance of blood glucose concentration in the blood, and cannot truly restore physical strength and relieve fatigue.
Some sports drinks will add vitamins, in fact, just want to add a little icing on the cake, add or not add, the impact is not too big.
5
This "energy drink" cannot be drunk indiscriminately
Energy drinks are generally beverages with caffeine, taurine or certain alkaloid ingredients added.
These ingredients may excite the central nervous system, or may promote myocardial contraction, so that you feel more energetic after drinking. Once the intake is excessive, it may lead to adverse reactions, such as nausea, vomiting, palpitations and so on.
The impact of caffeine on children cannot be ignored, mainly in the following aspects:
1. Affect sleep
According to studies, preschoolers who consumed caffeine slept 42 minutes less than normal children, and slept poorly at night and woke up more often.
2, causing a certain degree of addiction
Frequent consumption of large amounts of caffeine may make children dependent on it.
In other words, caffeinated beverages are easier to drink more and more.
3. Adverse effects on cardiovascular diseases
According to the Canadian Paediatric Association, drinking energy drinks in children under 8 years of age can lead to adverse consequences including increased blood pressure, palpitation disorders, etc., and if the child has a heart disease or asthma, drinking energy drinks can induce or aggravate the disease.
3. Caffeine that affects the digestive system has the effect of promoting gastric acid secretion, which may aggravate the symptoms of poor digestive tract in children.
Speaking of drinking to refresh, the director remembered that when he was a child, before the sports exam, he also liked to drink a can to help him temporarily hold his feet. When I think about it now, it is probably more psychological comfort.
Even now, this tradition of "drinking a can before the exam" is still being passed down.
In fact, if you want to achieve good results in physical education exams, the key is to rely on the usual hard work and nutrition and health foundation.
Although food can be supplemented, no matter how much sports drinks you drink, it is not as important as the overall nutritional balance in three meals a day.
Exercising well and eating well are more effective than "a can" and a bottle.
Well, today's Bureau of Investigation will share here, don't forget to give the director a "look", we will see you next time.
Resources:
1, nutritionist Gu Zhongyi attention! Drinks you think are "healthy" you can't drink! Especially not recommended for children
2, Lilac Life Research Institute Most of the sports drinks you often buy are "fake"...
3. Popular Science China How to count as a sports drink? When to drink?
4, the pediatric channel of the medical community Children's favorite "energy drinks" are destroying their health...
This article is contributed by the exclusive column "Mom Investigation Bureau" of Mom Network, the copyright belongs to Mom Network, if you want to reprint, please contact us to obtain authorization.
Edited in this issue: Y.T.