Sugar is a simple carbohydrate that provides the body with heat for energy use. Two main sugars are commonly seen in daily life, natural sugar and added sugar. Natural sugars are found in raw, complete foods, such as fruits, vegetables, dairy produc...
Sugar is a simple carbohydrate that provides the body with heat for energy use. Two main sugars are commonly seen in daily life, natural sugar and added sugar. Natural sugars are found in raw, complete foods, such as fruits, vegetables, dairy products and some grains; natural sugars found in fruits; lactose is the natural sugars found in animal dairy products. Added sugar is present in processed foods and drinks, and the added sugar nutrition is not high.
The reasons for adding sugar to foods include: making baked goods taste longer, preventing fruit and soy sauce from deteriorating, aiding bread and alcohol fermentation, and improving the flavor, color or quality of food and beverages. Foods containing added sugar include: candy, cakes, dry bakeries, sweet breads, cakes, donuts, dairy products, desserts (ice cream and qualities), sugar-containing drinks (sports, energy drinks, juices).
The influence of westernization of diet, Chinese people like to eat a dessert or a cup of hand-fried drinks after eating. Everyone likes to satisfy their taste with desserts, but now the refined sugar has been taken up too much. Add sugar should be limited to 10% of the total daily heat. If you take 2,000 Kcal per day, the refined sugar should not exceed 200 Kcal, which means you should not exceed 50 grams of sugar per day.
More and more sugar-related studies are being taken. When too much added sugar is taken, health problems may be caused, including: tooth decay, obesity, type 2 diabetes, heart disease, hypertriglycerides, increased low-density lipoprotein (LDL, or “deficiency ”) calcisterol, and lower high-density lipoprotein (HDL, or “good ”) calcisterol.
How to avoid or restrict the addition of sugar to your diet in daily life?Adding sugar does not have too much nutritional value and is called "empty hot". Eating or drinking too much empty hot food will first increase your weight!
1. Choose foods that are beneficial to the heart: fruits, vegetables, lean protein and whole grains as meals and snacks.
2. Avoid desserts for candy, baked goods and dairy products.
3. Choose water instead of sugary drinks: a can of 12 ounces (about 360 mL) of sour water has about 130 Kcal, 8 teaspoons of sugar. In addition, fruit juice cannot be used instead of fresh fruits and vegetables.
4. Avoid taking processed foods: The added sugar and ginger content in processed foods is very high.
5. When cooking and baking, reduce the amount of sugar used as much as possible.
Be a smart consumer: When buying food, remember to read nutritional ingredients labels and confirm how much sugar the product contains. One gram of sugar provides 4 Kcal, 4 grams equals 1 teaspoon of sugar; if the label contains 40 grams of sugar, it means eating 160 Kcal and 10 teaspoons of sugar.
Food selection, the lower the amount of sugar you use, the better. Generally speaking, foods with less than 5% sugar added are better choices, avoiding foods with more than 20% sugar added.
A cup of sugary drinks a day, fatty liver is yours...http://bit.ly/3EA6q3h
