Want to eat candy without backpacking? These tricks work!

Whether children or adults, it is often difficult to resist the temptation of sweets. Some people say that this is because milk is sweet in the first bite of food that people come into contact with after birth; scientific research has also shown that eating sweets can make the human brain feel excited. These are not unreasonable. However, as the prevalence of dental caries, diabetes, and obesity in my country is rising, everyone is looking for the answer to this question——

How to eat sugar to satisfy people's sugar-hungry nature without increasing the burden on the body?

How much to eat

Both the World Health Organization and the Chinese Nutrition Society recommend that in order to prevent overweight, obesity and dental caries, adults and children (≥4 years old) should reduce their daily added sugar intake to less than 10% of the total daily energy. The specific calculation is that the daily intake should not exceed 50 grams, but it is recommended that it be controlled below 25 grams. The added sugar mentioned here refers to monosaccharides (such as glucose, fructose) and disaccharides (such as sucrose or granulated sugar) added to food and beverages by manufacturers, chefs or consumers, as well as naturally occurring in honey, syrups, fruit juices and concentrates. Sugar in fruit juice.

According to the data on the daily energy requirements of people of different age groups in the "Reference Intake of Dietary Nutrients for Chinese Residents (2013)", you can refer to the following table to check how much sugar you should eat every day. It can be quickly found from the table that a 7-year-old boy should eat less than 38 grams of sugar per day, which is about 9 teaspoons; an adult woman, should eat less than 45 grams of sugar per day, which is about 11 teaspoons.

High-energy early warning "three categories"

In order to ensure that the intake of added sugar does not exceed the standard, in addition to adding less white sugar, brown sugar, and honey to the daily diet, we also need to identify which foods have high sugar content and consciously buy less. The following three categories belong to high-energy early warning products!

1

Sugary drinks

The sugar content of ordinary carbonated drinks, sports drinks, sour plum soup, bubble tea and other beverages is usually 10% to 20%. Drinking a can of cola (330 ml), you will consume about 37 grams of sugar. If it is a child, it will basically reach or exceed the daily upper limit of added sugar. Even for adults, this amount is not small. After noticing this, many people rarely buy sugary drinks such as cola.

But there is a type of drink that is easy to make people think that it is healthy, and drinking more is not harmful. That is the lactic acid bacteria (probiotic) drink. Lactic acid bacteria beverages are made of milk or milk powder with water, sugar, flavor, sour or leavening agent, because they contain probiotics that are beneficial to the intestinal tract and are highly regarded in the market. But its sugar content may even be higher than carbonated drinks. It is recommended that you drink 100 ml a day.

2

Cake snack

Both Western and Chinese pastries have a common feature, that is, high sugar content! If you don’t believe me, please see some popular pastry recipes I found on the Internet.

Look, 3 cookies or a cupcake already contains 10 grams of sugar. At this time, if you pair it with a cup of milk tea as an afternoon snack, the sugar intake must be excessive.

3

Cooking sugar

The sugar added in the cooking process or the sugar contained in some condiments is easily overlooked. Come with me and do the calculations carefully, and you will understand that we accidentally eat a lot of sugar. For example, 1 tablespoon of seasoned ketchup packets contains about 4 grams of sugar; 1 tablespoon of oyster sauce contains about 3 grams of sugar. In order to improve the freshness of dishes, sugar is often added directly one tablespoon by one tablespoon...

Therefore, in order to reduce the intake of this part of sugar, it is best for you to go to restaurants less, order less takeaways, and cook by yourself.

5 "sugar control" tips

01

Yogurt or homemade freshly squeezed vegetable juice

The raw materials of yogurt are milk, sugar and lactic acid bacteria starter, which not only preserves all the nutrients of milk, but also after fermentation, the nutrients are more easily digested and absorbed by the human body. In order to improve the taste of oversour acid, manufacturers generally add 6% to 10% sucrose to yogurt. But in general, it has higher nutritional value than sugary drinks. Similarly, although the sugar content of fruit is generally about 10%, it is also rich in dietary fiber, vitamins, minerals and various phytochemicals that have antioxidant and anti-cancer effects, so we can make our own freshly squeezed fruit juice. Drink. If you want to further dilute its sugar, you can also add carrots, cucumbers, tomatoes and other vegetables, which are delicious and healthy.

02

Eat with whole grains

Coarse grains include whole grains such as oats, whole wheat flour, brown rice and miscellaneous beans such as red beans, mung beans, and peas. They are richer in nutrients than polished rice and white noodles, and they also prevent chronic diseases such as diabetes, hypertension, colon cancer and so on. However, many people think that eating whole grain rice makes their throats, and drinking mixed grain porridge tastes no taste, so they might as well make their own bean stuffed buns. Although adding brown sugar or white sugar cannot be avoided, it is more nutritious than simply eating sugar packets.

03

Use dried fruit as a sweetener

Dried dates, raisins, dried cranberries, dried apples, dried apricots, dried longans, dried figs and other dried fruits have high sugar content, but they retain most of the nutrition of the fruit and can replace sugar for other foods. Increase sweetness. For example, sprinkle some raisins and dried cranberries on the corn pudding, and sprinkle a small handful of jujube slices on the oat milk. However, we must remind everyone to pay attention to not choosing candied, salted or oiled preserved fruits and candied fruits when buying dried fruits. Instead, buy dried fruits that are naturally dried and concentrated, so as not to increase the intake of sugar, salt and energy.

04

Stick to breakfast

If you don’t eat breakfast, you will always try to find snacks and desserts to satisfy your hunger. Related institutions have done research, this will lead to a 4.5 times higher risk of obesity. After eating sweets, blood sugar in the body will rise. At this time, the body will release insulin to convert blood sugar into glycogen, thereby returning blood sugar to normal. Eating sweets on an empty stomach may cause excessive release of insulin. Some people may experience dizziness, headache, sweating, and weakness. If things go on like this, it will be harmful to gastrointestinal function and even general health.

05

May wish to "settle more"

"100 grams of cheesecake is about 349 calories, 100 grams of bananas have 93 calories..." Before eating, there are often friends who exercise or lose weight, turn on the phone to calculate the calories of the food, and want to control the daily Calorie intake and exercise volume. In today's "sugar explosion" era, it is also necessary to calculate the sugar intake per meal per day. The sugar content of a cup of soda is about 10 grams, and the sugar content of a cream biscuit is 5 grams... Make careful calculations to control the consumption of 50 grams of sugar a day. If you stick to it, your weight will not "explode."