Want to eat sugar without carrying the "burden"?

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

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 check how much sugar you should eat every day

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 are high in sugar and consciously buy less

1.

The sugar content of ordinary carbonated drinks, sports drinks, sour plum soup, bubble tea and other beverages is usually 10% to 20%

But there is a type of beverage that is easy to make people think that it is healthy and it is not harmful to drink more, that is, lactic acid bacteria (probiotics) beverages

2.

Both Western and Chinese pastries have a common feature, that is, high sugar content! Three cookies or one cupcake already contains about 10 grams of sugar

3.

The sugar added in the cooking process or the sugar contained in some condiments can easily be overlooked

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

5 "sugar control" tips

1.

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

2.

Coarse grains include whole grains such as oats, whole wheat flour, brown rice, and miscellaneous beans such as red beans, mung beans, and peas

3.

Dried dates, raisins, dried cranberries, dried apples, dried apricots, dried longans, dried figs and other dried fruits have high sugar content, but retain most of the nutrients 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
.
But we should remind everyone that when buying dried fruits, do not choose candied, salted or oiled preserved fruits and candied fruits, but buy dried fruits that are naturally dried and concentrated, so as not to increase the intake of sugar, salt and energy
.

4.
Keep eating 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 releases insulin to convert blood sugar into glycogen, thereby returning blood sugar to normal
.
If you eat sweets on an empty stomach, insulin may be over-released, and 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
.

5.
May wish to "settle more"

There are often friends who exercise or lose weight before eating, turn on the phone to calculate the calories of the food, and want to control the daily calorie intake and exercise
.
In fact, it is 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.
.
.
Carefully calculate, control the consumption of 50 grams of sugar a day, stick to it, and the weight will not "explode
.
"

Tips: Suggestions for Sugar Friends Exercise

Clinically, the most ideal exercise recommendations for diabetic patients are:

1.
At least 30 minutes of moderate-intensity exercise every day (such as brisk walking, swimming, etc.
), 15 minutes of impedance training 3 to 5 times a week;

2.
Small-intensity physical activities (such as standing, walking, etc.
) should be performed every 30 minutes;

3.
Training to increase flexibility and balance ability, especially for the elderly or people who have suffered microvascular damage due to diabetes
.

Experts remind that all people with diabetes should undergo cardiovascular assessment and blood glucose assessment before high-intensity exercise, including risk factors for hypoglycemia, history of hypoglycemia, and existing neurological diseases
.
Asymptomatic people with diabetes can participate in all sports if the cardiovascular assessment is normal and the maximal exercise test is also normal
.

It is worth noting that all diabetic patients should be alert to chest discomfort or abnormal breathing difficulties during exercise, which may be a manifestation of coronary heart disease
.
If you have related symptoms, you must stop exercising and go to the hospital to find out the cause
.

Long-term exercise for patients with type 1 and type 2 diabetes can significantly reduce the mortality rate, but exercise can not fully compensate for the harm caused by diabetes.
Diabetic patients still need to control their blood sugar levels with drugs, and avoid any physical damage caused by stopping the drug by themselves
.