Sweets for our presence is always a temptation. The World Health Organization (WHO) has investigated the population of the 23 countries of the cause of death, concluded: victims of sugar, rather than smoking, long-term consumption of food with a high sugar content will significantly shorten the life span, and made “reduced sugar” slogans. However, in recent years, Chinese people’s high consumption of sugar, Sugar hazards have not been more people recognize that.
It is a completely reject Sugar difficult, so in their daily life, how much we eat in the end the sugar, what kind of sugar more healthy?
Every day it is best not more than 40 grams
“Sugar” concept has broad and narrow distinction. Generalized digestible sugar refers to the variety of carbohydrates, including the sweetness of sugar and no sweetness of starch; Narrow refined sugar refers to the sugar and food and beverage processing commonly used in the syrup. Sugar major harm to the human body it is the latter.
Almost all sweet foods, contain large sugar or syrup made with the sweetener. Therefore, some like to eat desserts, biscuits, snacks, beverages children and young women, the daily intake of 100 grams of sugar more than it is a very common thing. But nutritionists have recommended total daily intake of sugar is about 30-40 grams daily intake that is not to exceed 10% of total carbohydrates.
30-40 grams of sugar What is the concept? The people ate the sweets, one Tbsp sugar jam about 15 grams, about 1 cans of Coca Cola sugar 37 grams, about three small pieces of chocolate sugar nine grams, about an ice-cream shop 10 g sugar, a few biscuits about 10 grams sugar content … if not the attention so ,30-40 Ketangning quantitative restrictions on very easy breakthrough.
Sugar too much will lead to fractures
Refined sugar after the very high purity, can achieve more than 99%, which means that almost no one other nutrients, only a lot of energy. Eating more sweets, people will be too much for the energy intake of saturated arising from abdominal flu impact on other rich protein, vitamins, minerals and dietary fiber food intake. If things continue this way, will lead to nutritional deficiencies, stunting, obesity and other diseases.
On the other hand, the in vivo metabolism of sugar consumption needs of a variety of vitamins and minerals, therefore, often Sugar will cause a lack of vitamins, calcium deficiency, potassium deficiency, and other nutritional problems. Japan nutritionist that children eat too many sweets cause is the rise in the rate of fracture important reasons; The United States nutritionist also pointed out that the children to eat sweets fracture rate higher.
Nutrition survey also found that despite Sugar may not directly lead to diabetes, but long-term eating a lot of sweets make excessive insulin secretion, carbohydrate and fat metabolism disorder, caused imbalance in the human body environment, thereby promoting a variety of chronic diseases, such as cardiovascular and cerebrovascular diseases, diabetes, obesity , senile cataract, dental caries, myopia, rickets from happening. Eat sweets tend to be acidic blood to the body, to the detriment of blood circulation, and the defense weakened immune system function.
Sweet and drug addiction of the same physiological reaction
You shall sweets, it may cause physical and psychological dependence. The study shows that, after the birth of human sweetness is the first to accept and pursue the taste, likes to eat sweets is a human instinct reaction.
Medical experiments prove that, in a sense, contains large quantities of sugar confectionery and the role of the brain are similar to the drug effect. If we allow animals to habitual intake sweets, it will stimulate their brain type opioid substances produced, which makes them feel happy. Once stopped sweets supply, they will feel the pain, irritability, and the chemicals in the brain lose their balance. This phenomenon of drug addiction response was very similar.
When the Sugar
Although a large number eat sweets harmful, but if a small amount of time and suitable for human consumption, also have certain health benefits. For example, the lower the blood glucose concentration, a small amount of Sugar can be added emergency. Patients with low blood sugar will feel hungry black eyes, limbs, legs, the best way is to immediately drank a cup of syrup. The bad delicious breakfast, often approaching noon and will be placed, attention can not be focused, thinking ability decline, then if a snack sweets, we can quickly restore brain function.
In addition, sports medicine research confirmed that the former athletes in vigorous exercise if a small amount of added sugar beverages, can help them improve performance; Timely campaign after meeting sugar, can eliminate fatigue. If ordinary people in a bath, hunger, the need to raise a small amount of attention when the Sugar, it is also beneficial.
Eat more healthy brown sugar
What to eat sugar can choose, if they wish in the sweets and find a balance between healthy, the best to eat the following types of sugar:
Brown sugar. It is also called “brown”, “brown sugar”, containing more iron, calcium, potassium, magnesium and other minerals, has high nutritional value, but also beneficial to the human body acid-base balance. Chinese medicine practitioners believe that there Huoxue casual brown sugar deposition, the temperature in the cold-dispelling such role. But brown sugar warm in nature, often were mentioned, hungry people should eat less.
Oligosaccharides. If fructooligosaccharides, oligomeric lactose, Isomaltooligosaccharide, etc.. Their low heat, had “adjusted balance” role, and some referred to as “Bifidobacterium factor”, the body that can promote the growth of bacteria, pathogens and corruption inhibition of intestinal bacteria proliferation.
Sugar alcohols sweeteners. Including xylitol, sorbitol, mannose alcohol, maltitol, sweeter slightly lower than white sugar. Their low-energy, causing dental caries, do not increase blood glucose, a healthy sweeteners. But the best daily consumption of other more than 20 grams, as they will promote intestinal peristalsis, excessive consumption can cause mild diarrhea.