Winter is coming, there are more festivals, and we will fall into many food traps before we know it. Many friends are more careful about what they eat, but they are more casual when they drink, which leads to the failure of their plans to maintain weight or **. Today we're going to dive into which drinks are the most harmful to us and which ones we must be careful about. Finally, I would like to introduce you to a few of the most helpful drinks, hello everyone, I am nutritionist Wang Yan, health is our greatest wealth, let us manage it. 
The first is a variety of specialty coffees, with a 12-ounce cup of mocha reaching 300 calories and a vanilla latte also having 200 calories. If you really want to drink it, either use sugar-free syrup or skim milk. But in general, specialty coffees of all sorts are very harmful to us. I myself deeply understand that when I drink coffee, I buy a big cup of cat café every day, although there is a lot of caffeine, but the sugar content is also very high, and at that stage, the weight rises unconsciously. And it can also affect sleep, with the result that the lifting effect of caffeine and the tiring effect of sugar completely cancel out. 
Not only that, but I also gained a lot of weight. The second very bad drink is soda, like tapc, cola, etc. These various bottled beverages contain a lot of sugar and various additives that make people want to drink them again and again. A lot of our friends love to drink these addictive sodas while eating. A friend had a lot of Coke on the table at home and drank it every day, but after we persuaded him, he stopped drinking Coke at all. After a few months, he had completely lost weight. 
So which drinks do we need to be careful about? The first is beer, including non-alcoholic beer. No alcohol is not the same as no calories, and a normal beer has 150 calories. If you canned 16 or 20 ounces of beer from the tap, the calories would rise to at least 250 calories or more, and craft beer would have even more calories. The second is wine, which many people believe is good for their health, but this is not the case. Red wine contains a small amount of resveratrol, but its content is not enough to resist the heat and alcohol damage caused by wine. A 4-ounce glass of wine has at least 100 calories, and if you drink more, the calories will be high. 
I used to have a fan who was an American female star, and she had a lot of difficulties because she had to drink red wine every night, and as a result, her weight couldn't come down. It wasn't until she quit her dependence on wine that she began to lose weight. There was also a recent study that showed that wine is prone to headaches. If you really want to reap the benefits of resveratrol, you can use supplements appropriately. An anti-aging specialist at Harvard included taking resveratrol supplements in his anti-aging program.
Do you want to know what else this Harvard professor has done to fight aging? Please leave a message in the comment area. I will share it with you in future episodes. Another thing to be careful about is fruit juice, which is highly nutritious, but also high in sugar, especially high in fructose, which can easily cause our resistance to insulin.
If you really want to use fruit juice, the first thing to do is to use 100% fresh fruit juice. Second, be sure not to add sugar. Third, you can dilute it with water appropriately to reduce the amount of sugar you consume at one time. All in all, we prefer to eat fruit rather than drink it, because the pulp of fruit contains dietary fiber, which is helpful for our digestive system and intestinal flora balance, as well as reducing inflammation.
Another thing to be careful about is energy drinks. The energy drink contains 400 mg of caffeine per bottle, with various additives added. Some additives are harmful to the body. Moreover, the calories and other additives contained in it are still harmful to the body.
Everyone should also be careful of various smoothies and milk teas. A smoothie is a mix of bananas, strawberries, blueberries, etc., with ice and sugar. In fact, it is also very high in sugar. If you add ice cream, honey and other sweeteners, the calories will also rise a lot.
In winter, iced tea is particularly prone to injuring the gastrointestinal tract and should be avoided as much as possible. Among the drinks that help us, the cheapest and best is water. Of course, there is a lot of pollution in the water nowadays, so everyone should pay attention to the water source and purity when using water. But in general, drinking two glasses of hot water before meals has no calories in itself, and at the same time it can increase satiety and boost metabolism. If you feel that drinking water is too monotonous, you can drink a bowl of vegetable broth, but don't put too much salt.
The second is green tea, the catechins and caffeine in green tea have a certain effect on promoting metabolism, but the action time is shorter, so you should drink tea at least twice a day. In addition, the concentration of green tea is also related to its effect, so some people will use green tea extract to make ** drinks. As we have introduced in past programs, tea has yin and yang, which has both the stimulating and excitable effect of caffeine and the calming effect of theanine, so tea is still a good thing.
The third is to drink black coffee, the so-called black coffee, which is pure coffee without adding anything. If possible, it is better to drink organic coffee. There are still some differences between organic coffee and regular coffee. I sometimes get a headache when I drink regular coffee, but not when I drink organic coffee. Many studies have shown that proper coffee consumption per day, no more than 200-400 mg, which is the amount of three or four cups in a regular cup, can improve mood, improve concentration, and also reduce the risk of cancer and diabetes, helping to prevent fatty liver disease. However, coffee is present in the body for a long time, reaching around 15 hours. In other words, after 15 hours of drinking a cup of coffee, there may still be half of the coffee in the body, which can affect the quality of our sleep. So, if you really want to drink coffee, it's best to drink it before half past nine in the morning.
Finally, there is vegetable juice, a glass of tomato juice has only 41 calories, while a glass of orange juice has 122 calories, so vegetable juice is a great option. The only thing to note is not to add too much salt. That's all for today on how to choose a drink to help us**. If you have any experience and high opinions in this regard, please share them with me in the comment area, and if you like and support my channel, please don't forget to like, ** and subscribe. I'm nutritionist Wang Yan, pay attention to health and stay away from diseases, we'll see you in the next episode.