In the process of losing weight, it is necessary to maintain adequate and balanced nutrition. It not only helps the body's health, but also helps to maintain the weight loss effect in the future. Take a look at what you need to replenish every day. Don't ignore health in order to pursue fast weight loss. First, water The human body needs enough water to supplement to maintain the normal physiological function. Every calorie-eaten food has to consume one milliliter of water at the same time to maintain the balance of metabolism in the body. Most people need to consume 1.5 to 2 liters of water a day, and the amount is equivalent to eight cups (about 200 ml per cup). Drinking water also helps the gastrointestinal motility and the discharge of rubbish in the body. It can also support the full stomach and it is good for weight loss. However, it is not even better to pour water into the stomach. In fact, replenishment is also a matter of method. The scientific approach is: Milk, fruit juice, soup, etc. must also be recorded in the amount of drinking water every day. To prevent excessive drinking brings a burden on the kidneys. Drink a large glass of water on an empty stomach in the morning, and lie on the right for 15 minutes. This will help regulate liver function and promote normal bowel movements. Drink evenly, do not drink 4 cups in a row, and then do not drink for hours. Do not drink too much water after a meal. Because drinking too much water will only dilute the digestive juice in the stomach, affecting the digestion and absorption of food. Do not drink too much before going to sleep. To prevent water stagnation in the body tissue, become edema and the formation of bags under the eyes. It is best to drink warm water. Ice water will stimulate the stomach and stomach, impede digestion and secretion, increase the burden on the digestive organs and lead to indigestion. Do not drink raw water. Although the taste of sugary drinks such as orange juice and cola is good, it should not be consumed, and the calories produced by sugar are still considerable. In summer, sports and other sweating can be properly supplemented with light salt water to supplement the loss of body fluids. Second, milk and dairy products A cup of 200 ml of milk contains about 231 mg of calcium, 6.7 g of protein, and a lot of trace elements. Each person needs 800 mg of calcium and 80 g of protein per day. The US Food Guide recommends that the public drink 3 cups of milk (600 to 750 milliliters) a day. A survey of 223 Hawaiian girls shows that they can effectively lose weight and shrink their waistline each day as long as drinking half the amount of milk recommended by the US Food Guide. Recent foreign studies have confirmed that when the body is deficient in calcium, it will increase the release of insulin through some mechanism, and insulin release itself will promote the synthesis of fat and reduce the body's thermal performance. In this way, the body's energy consumption is reduced, fat synthesis is increased, and it is easy to increase body weight. In addition, dairy products are also rich in branched-chain amino acids, which also reduce fat synthesis. Aside from its weight loss, the nutritional content of milk and dairy products is also very rich. 2 cups (400 to 500 ml) a day are beneficial. Third, fruits and vegetables As early as 1990, the World Health Organization suggested that one person should eat at least 5 fruits and vegetables a day. Vitamins, inorganic salts, trace elements, and cellulose in the human body come mainly from fruits and vegetables. Fruits are rich in organic acids and various proteases that help digestion. The pectin and cellulose contained therein can also promote bowel movements, reduce the absorption of cholesterol, and have the effect of lowering blood cholesterol. Fresh vegetables also contain a lot of essential nutrients. The daily intake of normal fruits should be greater than 200 grams, fresh vegetables should be greater than 400 grams, and fruit should be eaten about 1 hour after a meal. However, excessive fruits and vegetables (especially fruits) will obviously cause weight gain due to excessive intake of sugar. The U.S. government does not recommend exceeding 9 servings (equivalent to 1,000 grams of fruit and fresh vegetables). IV. Vitamins Daily multivitamins are a nutritional backup for the body. The foods we eat on a daily basis sometimes do not provide all the nutrients the body needs daily. At this time, multivitamins can fill nutritional gaps for even the most discreet diners. Vitamin A helps to improve human immunity, prevent cancer, and protect people's eyesight. An adult needs 1000 micrograms of vitamin A daily, but excessive intake is harmful to the body. Foods containing more vitamin A are liver, dairy products, fish, tomatoes, carrots, apricots, and melons. Vitamin B6 helps to improve human immunity. Vitamin B6 can prevent skin cancer, bladder cancer, and kidney stones. A total of 2 mg of vitamin B6 is needed on a daily basis, which is equivalent to the content of two large bananas. The maximum daily safe intake is 50mg. Foods containing more vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados, and bananas. The main role of vitamin C is to improve human immunity, prevent cancer, heart disease, stroke, cataracts, protect teeth and gums, help wound healing, fight asthma, and treat male infertility. In addition, insisting on taking vitamin C on time can delay the aging process. The highest vitamin C content foods are cauliflower, green peppers, oranges, grape juice, tomatoes. U.S. experts believe that the amount of vitamin C per person per day should be 200-300 milligrams and the minimum is not less than 60 milligrams. One-half cup of fresh orange juice will satisfy the minimum amount of vitamin C per person per day. In addition, drink half a glass of orange juice every day to prevent colds. People who smoke more should eat more vitamin C. The main effects of vitamin E are: antioxidants, lowering cholesterol, removing rubbish from the body, and preventing cataracts. Walnuts and peanuts contain vitamin E, but it is difficult for people to obtain sufficient amounts of vitamin E from these foods. The recommended daily intake is 10 mg, and the maximum daily safe intake is not more than 20 mg. V. Oil It mainly provides energy, vitamin E and essential fatty acids. The Chinese Society of Nutrition recommends 25 grams of oil per person per day. Some people think that fat, high cholesterol content in the oil, eat it easy to get arteriosclerosis, coronary heart disease, and harmful foods to eat oils and fats. this is not right. Oil has many important physiological functions, such as providing thermal energy to the body, promoting the absorption of fat-soluble vitamins, providing unsaturated fatty acids, and participating in cell structure. Unsaturated fatty acids are beneficial for improving the composition of blood lipids and preventing arteriosclerosis. Vegetable oils have a high content of unsaturated fatty acids, so eat more vegetable oil and eat less animal oil. Arthroscopy Instruments,Orthopaedics Surgical Instruments Set,Medical Optical Arthroscope,Transforaminal Endoscopic Surgical ZHEJIANG SHENDASIAO MEDICAL INSTRUMENT CO.,LTD. , https://www.sdsmedtools.com