The existence of sweets is always a temptation for us. The World Health Organization (WHO) has investigated the causes of death of the population in 23 countries and concluded that: Sugar is more harmful than smoking. Long-term consumption of high-sugar foods will significantly shorten people's life expectancy, and proposed " Sugar slogan. However, in recent years, the consumption of sugar by the Chinese has remained high, and the harm of sugar has not yet been recognized by more people.
It is difficult to completely refuse to eat sugar. Then in daily life, how much sugar should we eat and what kind of sugar be healthier?
Do not exceed 40 grams a day
The concept of "sugar" has a broad and narrow sense. Sugar in a broad sense refers to various digestible carbohydrates, including sweet and non-sweetened starches; narrowly defined sugars refer to refined sugars and syrups commonly used in food and beverage processing. The harm to sugar is mainly the latter.
Almost all sweet foods contain a lot of sweeteners made of sugar or syrup. Therefore, for children and young women who like to eat desserts, cookies, snacks, and drinks, it is common to consume more than 100 grams of sugar per day. However, nutritionists recommend the daily intake of sugar is about 30-40 grams, that is, do not exceed 10% of the total daily carbohydrate intake.
30-40 grams of sugar is what concept? In the sweet food people often eat, a big spoon of jam contains about 15 grams of sugar, 1 can of Cola contains about 37 grams of sugar, 3 small pieces of chocolate contain about 9 grams of sugar, and 1 egg roll of ice cream contains about 10 grams of sugar. Cookies contain about 10 grams of sugar... If you do not pay attention, the limit of 30-40 grams of sugar is very easy to break through.
Too much sugar can cause fractures
The refined sugar has a very high purity and can reach 99% or more, which means that it contains almost no other nutrients and only a large amount of energy. If you eat more sweets, people will feel full because of too much energy intake, affecting the intake of other foods rich in protein, vitamins, minerals, and dietary fiber. Over time, it will lead to diseases such as nutritional deficiencies, developmental disorders and obesity.
On the other hand, the metabolism of white sugar in the body requires the consumption of a variety of vitamins and minerals. Therefore, regular sugar consumption can cause nutritional problems such as vitamin deficiency, calcium deficiency, and potassium deficiency. Japanese nutritionists believe that eating too many sweets for children is an important cause of the increase in fracture rate; US nutritionists also pointed out that children who eat sweets have a higher fracture rate.
The nutrition survey also found that although eating sugar may not directly lead to diabetes, long-term consumption of sweet foods will lead to excessive insulin secretion, carbohydrate and fat metabolism disorder, cause environmental disorders in the human body, and then promote a variety of chronic diseases, such as heart and brain Vascular disease, diabetes, obesity, senile cataracts, dental caries, myopia, and rickets. Eating more sweets also tends to make the body's blood acidic, which is detrimental to blood circulation and weakens the immune system's defense function.
Sweetness and drug use have the same physiological response
Confession sweets may also cause physical and psychological dependence. According to studies, sweetness is the first taste accepted and pursued by humans after birth, and eating sweets is an instinctive reaction of humans.
Medical experiments show that, in a sense, sweets containing large amounts of sugar have similar effects on the brain and drugs. If animals are allowed to habitually eat sweets, they will stimulate the production of opioids in their brains, making them happy. Once the sweets supply ceases, they feel pain, irritability, and unbalanced chemicals in the brain. This phenomenon is very similar to the drug addiction reaction.
When to eat sugar
Although eating a lot of sweets is harmful, if it is eaten in small amounts and at the right time, it will have certain health benefits. For example, a small amount of sugar can be replenished urgently when the blood glucose concentration is reduced. Hypoglycemia patients feel dark in front of their eyes when they are hungry and their limbs are weak. The best way is to drink a cup of syrup immediately. People who are not good at breakfast often feel drowsy, have difficulty concentrating, and have a diminished thinking ability near noon. At this time, if you eat sweets, you can quickly restore brain function.
In addition, studies in sports medicine confirmed that athletes who supplemented with a small amount of sugar-sweetened beverages prior to strenuous exercise can help them improve their performance; timely supplements of sugar after exercise can eliminate fatigue. It is also good for ordinary people to eat a small amount of sugar if they need to increase their concentration before taking a bath, when they are hungry, or when they need to increase their concentration.
Eating brown sugar is healthier
What kind of sugar to eat is optional, if you want to find a balance between sweets and health, it is best to eat the following types of sugar:
brown sugar. It is also called "brown sugar" and "brown sugar" and contains many minerals such as iron, calcium, potassium and magnesium. It has high nutritional value and is beneficial to the acid-base balance in the human body. Chinese medicine believes that brown sugar has the effect of promoting blood stasis, warming and dispersing cold. However, people with brown sugar and warm temperatures who often get angry and dry mouth should eat less.
Oligosaccharides. Such as fructooligosaccharides, oligo-lactose, isomaltooligosaccharide and so on. Their calorific value is very low, they have the function of "adjusting ecological balance", and some are called "bifidus factor", which can promote the growth of beneficial bacteria in the body and inhibit the proliferation of intestinal pathogens and spoilage bacteria.
Sugar alcohol sweeteners. Including xylitol, sorbitol, mannitol, maltitol and so on, sweetness is slightly lower than white sugar. They are low in energy, do not cause dental caries, and do not raise blood sugar. They are healthy sweeteners. However, it is best not to exceed 20 grams per day because they promote intestinal motility and excessive consumption can cause mild diarrhea.
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