Together with the United Nations Children's Fund (UNICEF) in Ukraine within the framework of the "Learning Together" initiative and with the support of Switzerland, I created a series of video lessons on healthy eating. The Association of Adult and Children's Nutrition was created for the same purpose: food-association.com.ua/?fs=e... Here you can also find useful and verified information.
Today, dietitian Marta (Marta says "Hi") and I will talk about how important it is to maintain water balance in the body.
There are no clear rules for water consumption. This is all very individual and depends on many factors. There are recommendations for total water intake from all foods and liquids - this is 3.7 liters for men and 2.7 liters for women. That is, if you eat a lot of water-containing foods, such as vegetables and fruits, and drink a lot of tea or other beverages, your consumption of pure water may be less.
In the short term, low water intake can lead to headaches, fever, and even fogginess. In the long term, this can lead, for example, to the formation of kidney stones.
Let's not forget that all sweet drinks, including store-bought juices, contain excess sugar, and frequent consumption of such drinks increases the risk of developing diabetes and obesity. So we recommend healthier drinks.
In order for children to consume less carbonated drinks, it is very important that adults set a good example for them. So, first of all, I suggest that adults change their eating habits and completely refuse or reduce the consumption of sugary soda to a minimum.
Constant maintenance of proper water balance helps to maintain normal body temperature, helps to remove metabolic products from the body with urine and sweat. So even a little dehydration can wear you out.
In what cases can the use of water be increased? First of all, this is any physical activity that makes you sweat. You need to cover the loss of this fluid. For example, training: it is important to drink water before, during and after exercise. When it's hot and you sweat a lot, you need to drink more water. When you climb to a height, for example, go to the mountains, the body loses water faster and you need to drink more. Consider your own condition: when you have a fever, vomiting or diarrhea, the need for water increases.
If you suddenly get bored of drinking a lot of plain water, you can squeeze juice from a piece of lemon, lime or orange into it to improve and diversify the taste. This technique will be especially appropriate for children, so they will get into the habit of drinking plain water instead of store-bought lemonades.
As for coffee, 400 milligrams of caffeine per day is considered safe for most healthy people. This is about 4 cups of brewed coffee. I recommend not to exceed this norm and to consume them in the first half of the day, because coffee consumption can cause insomnia. Some people should limit their coffee consumption. For example, pregnant and lactating women - up to 2-3 cups.
☕ Herbal tea with cranberry
2 Art. l. dry linden
40 g of dry cranberries
1 liter of water
5 sprigs of thyme
honey to taste
A step-by-step recipe for making herbal tea with cranberries
Pour 2 tablespoons into a teapot or glass teapot. l. dried linden, a handful of dried cranberries and a sprig of thyme. Boil everything in steep boiling water for 10 minutes.
Serve the tea hot in a bite with honey. Or let the brewed tea cool to 45 degrees and add your favorite honey to taste.
🥤 Uzvar
2 liters of water
400-500 g of mixture: dried apples, dried pears, gooseberries, rose hips, dried apricots, dried figs
thyme
lemon
A step-by-step recipe for making Uzvar
Pour the stew mixture into the pan. Pour 2 liters of water. Bring to a boil and cook for a few minutes.
Turn off and leave to infuse. It is not necessary to cook the concoction for a long time. This time will be quite enough for the fruits to give the water both taste and useful substances. Add thyme and lemon slices.
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✔ Video with healthy eating lessons: • Здорове харчування | Є...