The existence of sweets is always a temptation for us. The World Health Organization (WHO) investigated the causes of death in 23 countries, and concluded that sugar addiction is more harmful than smoking. Long-term consumption of food with high sugar content will obviously shorten people's life span, and put forward the slogan of "giving up sugar". However, in recent years, the consumption of sugar in China has remained high, and the harm of eating sugar has not been recognized by more people.
It is difficult to completely refuse to eat sugar, so how much sugar should be eaten in daily life and what kind of sugar is healthier?
It is best not to exceed 40 grams a day.
The concept of "sugar" has broad sense and narrow sense. Sugar in a broad sense refers to various digestible carbohydrates, including sweet sugar and starch without sweetness; Sugar in a narrow sense refers to refined white sugar and syrup commonly used in food and beverage processing. The harm of sugar to human body is mainly the latter.
Almost all sweets contain a lot of sweeteners made of white sugar or syrup. Therefore, it is very common for some children and young women who like to eat desserts, biscuits, snacks and drinks to consume more than100g of sugar every day. However, the total amount of sugar recommended by nutritionists is about 30-40 grams per day, that is, it should not exceed 10% of the total daily carbohydrate intake.
What is the concept of 30-40 grams of sugar? Among the sweets that people often eat, the sugar content of a spoonful of jam is about 15g, that of 1 can of cola is about 37g, that of three small pieces of chocolate is about 9g, that of 1 can of ice cream is about 10g, and that of several biscuits is about10g.
Eating too much polysaccharide can lead to fractures.
The purity of refined sugar is very high, which can reach more than 99%, that is to say, it contains almost no other nutrients and only a lot of energy. If you eat too much sweets, you will feel full, because too much energy will affect the intake of other foods rich in protein, vitamins, minerals and dietary fiber. In the long run, it will lead to diseases such as nutritional deficiency, developmental disorder and obesity.
On the other hand, the metabolism of sugar in the body needs to consume a variety of vitamins and minerals. Therefore, eating sugar often will cause nutritional problems such as vitamin deficiency, calcium deficiency and potassium deficiency. Japanese nutritionists believe that children eating too much sweets is an important reason for the increase in fracture rate; American nutritionists also pointed out that children who love sweets have a higher fracture rate.
Nutrition survey also found that although eating sugar may not directly lead to diabetes, long-term consumption of sweets will lead to excessive insulin secretion, disorder of carbohydrate and fat metabolism, resulting in imbalance of human internal environment, which will further promote the occurrence of various chronic diseases, such as cardiovascular and cerebrovascular diseases, diabetes, obesity, senile cataracts, dental caries, myopia, rickets and so on. Eating more sweets will also make human blood tend to be acidic, which is not conducive to blood circulation and weakens the defense function of the immune system.
Sweetness and drug abuse have the same physiological reaction.
Eating sweets may also cause physical and psychological dependence. According to research, sweetness is the first taste accepted and pursued by human beings after birth, and liking sweets is an instinctive reaction of human beings.
Medical experiments have proved that, in a sense, candy containing a lot of white sugar has the same effect on the brain as drugs. If animals habitually eat sweets, it will stimulate the brain to produce opioids and make them feel happy. Once the supply of candy is stopped, they will feel pain and fidgety, and the chemicals in their brains will be out of balance. This phenomenon is very similar to the reaction of drug addiction.
When should I eat sugar?
Although eating sweets in large quantities is harmful, eating sweets in small quantities at the right time is also beneficial to health. For example, when the blood sugar concentration decreases, eating a small amount of sugar can be urgently supplemented. Patients with hypoglycemia will feel black eyes and weak limbs when they are hungry. The best way is to drink a glass of sugar water at once. People who don't eat breakfast well often feel groggy, inattentive and have poor thinking ability near noon. At this time, if they eat sweets, they can quickly restore brain function.
In addition, sports medicine research has confirmed that athletes can improve their sports performance if they supplement a small amount of sugary drinks before strenuous exercise; Supplementing sugar in time after exercise can eliminate fatigue. It is also beneficial for ordinary people to eat a small amount of sugar before taking a bath, when they are hungry and when they need to pay attention.
Eating brown sugar is healthier.
You can choose what kind of sugar to eat. If you want to find a balance between sweets and health, you'd better eat the following kinds of sweets:
Brown sugar. Also called "brown sugar" and "brown sugar". It contains more minerals such as iron, calcium, potassium and magnesium, and has high nutritional value, which is beneficial to the acid-base balance in human body. Chinese medicine believes that brown sugar has the functions of promoting blood circulation, removing blood stasis, warming middle warmer and dispelling cold. But brown sugar is warm, and people who often get angry and thirsty should eat less.
Oligosaccharides. Such as fructooligosaccharides, lactose oligosaccharides and isomaltooligosaccharides. They are low in calories and have the function of "regulating ecological balance". Some of them are called "Bifidobacterium factors", which can promote the growth of beneficial bacteria in the body and inhibit the reproduction of intestinal pathogenic bacteria and spoilage bacteria.
Sugar alcohol sweetener. Include xylitol, sorbitol, mannitol, maltitol, etc. The sweetness is slightly lower than that of sugar. They have low energy, do not cause dental caries, do not raise blood sugar, and belong to healthy sweeteners. But it is best not to exceed 20 grams a day, because they will promote intestinal peristalsis, and excessive consumption will cause mild diarrhea.
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It is harmful for women to eat more sweets.
Middle-aged and elderly women should not eat too many sweets, so as not to make the blood sugar concentration too high, which will cause hyperlipidemia, arteriosclerosis, obesity, hypertension, coronary heart disease, diabetes and osteoporosis, thus endangering their health. The World Health Organization once pointed out: "sugar addiction is more terrible than smoking. People who have been addicted to high-sugar foods for a long time have an average life expectancy of10-20 years shorter than those who eat normal foods. "
American researchers have found that women around 50 eat too many sweets, which can lead to gallstones. Excessive sugar can also be converted into fat by itself, which affects normal appetite and hinders the intake of vitamins, minerals and other nutrients, leading to obesity. Obesity will not make everyone grow stones, but for middle-aged women, it is a hotbed of gallstones. Therefore, middle-aged and elderly women should eat less sweets.
Eating too much sugar can cause urolithiasis, which is proved by experiments. After the elderly eat a lot of sugar at a time, the calcium content in urine increases sharply, which is easy to form urinary calculi during this period. If you drink a cup of concentrated sugar water before going to bed every day, you are at greater risk of urinary calculi.
Eating more sweets will also promote breast cancer. According to research, long-term intake of high-sugar food can keep the insulin content in blood at a high level, and the growth of early breast cancer cells needs a lot of insulin. Insulin absorbed by breast plays an important role in the growth and reproduction of breast cancer cells.
Long-term excessive sugar will also accelerate cell aging, make the human body's ability to adapt to the environment worse, and turn hair yellow and white. When sugar is left in the mouth, bacteria will multiply in large numbers, forming some organic acids and enzymes, directly destroying teeth, decalcifying teeth and forming dental caries. Therefore, middle-aged and elderly women should not eat more sweets.
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