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Abstaining from sugar: not struggling, but returning
The word "caution" here means "vigilance", that is to say, we should treat sugar with a rational and cautious attitude, guard against but not refuse, so that this sweetness can exist more reasonably.
Therefore, the best attitude towards sugar is neither to be happy if you want to eat it, nor to give it up completely. It is the enemy of sugar, but eat enough, enjoy your taste and stay healthy at the same time.
What do you quit sugar for?
The so-called "abstinence from sugar" means reducing the "free sugar" we consume in our diet as much as possible and controlling the total amount of digestible carbohydrate foods in our diet.
The real meaning of "abstaining from sugar"-quit sugar addiction, be careful of the fast-digested carbohydrates, and don't lose your passion for food and the enjoyment it brings.
People finally realized that sweetness is a burden.
"Diet control" is the crystallization of the wisdom of our ancestors and the instinct of human beings. No matter how the dietary guidelines are changed, how the scientific research results are changed and how to interpret them, this has never been challenged.
Have you given up sugar too much?
The need for sugar does not mean that you have to eat sugar, because the common form of energy in the body is not only obtained from sugar and carbohydrates in food.
Carbohydrates are not only derived from sugar and staple food.
As long as you can control the intake of artificial sugar and decide to break the double dependence of body and mind on "sweetness", you will be half successful.
"Sugar-free" is just a label, and the core behind the label is actually a deeper understanding of blood sugar and the body.
A healthy diet is the only way to have good skin.
The condition of skin can be said to depend entirely on genes, nutrition, environmental damage, emotional and stress control and external maintenance.
Generally speaking, the influence of diet on the skin is mainly reflected in the following aspects:
1. Adequate nutrition gives the skin enough material and motivation to regenerate and repair;
2. Adequate antioxidants protect the skin from harm;
3. Proper blood sugar can make skin cells live healthily without excessive "saccharification".
Why do you need to quit sugar?
Abstinence from sugar is actually an addiction.
What we expect is a state of physical and mental freedom, no chronic diseases and sound mind. And this good state is not achieved by luck, but by the accumulation of existing living habits and lifestyles.
Willing to do it and feeling the joy of self-control in the process of implementation is the real healthy life.
Why is it difficult for us to keep our skin beautiful when we are malnourished, staying up late, in a bad mood, or even sick? "Staying up late with the most expensive eye cream" can't help us completely calm down the deep dissatisfaction of the skin, because the function of skin care products only stays in the epidermis, and the health of deep skin and body is the reflection of the overall living condition.
Only you can decide who you are and what you look like.
If calmness is the best mentality to face the aging process, then "sugar control" is the best way to face aging.
Although there is no "back button" in life, a diet with moderate and stable blood sugar can avoid fast-forward life, which is equivalent to maintaining the original rhythm of life, thus achieving the purpose of protecting the original life length.
High-sugar diet: a habit harmful to life
Abstinence from sugar is one of the good nutritional habits that should be developed during pregnancy. What really makes children win at the starting line is often the mother's diet and physical fitness.
The biggest risk factor for tooth decay is eating sugar, which refers to free sugar and digestible starch.
One of the gifts that parents can give their children is "a pair of good teeth". It is a key, cheap and effective method to cultivate children to eat less free sugar and brush their teeth every morning and evening for their lifelong oral health.
Quit sugar rationally, the knowledge you need.
Although rationality is not necessarily the key to overcome all difficulties in life, ignorance often makes you feel at a loss about the future road.
Why is the problem of "love of sugar" formed? This is about the stimulation of sweetness on people's physiology and psychology and our instinct for energy.
We feel "sweet" because sugar has a very special polyhydroxy (hydroxyl) structure, which will combine with a receptor on our taste buds to produce sweetness. For early humans, this means "non-toxic" and "full of vitality".
If you want to quit sugar rationally and meaningfully, you must understand the following four questions:
? What role do carbohydrates play in the body?
Carbohydrate has many positive effects on the body, the most common one is to provide energy. Glucose dispersed in blood and glucose chains in liver glycogen are both a form of short-term and medium-term energy storage in the body, while long-term storage is in the form of fat.
? What is the connection and difference between abstaining from sugar and restricting carbohydrates?
How much carbohydrate is appropriate to eat, and what food is reasonable?
? Is the ketogenic diet an advanced version of the sugar-free diet?
"Ketogenic diet" means that some people deliberately reduce carbohydrates in their diet to a very extreme level for pathological reasons (such as treating epilepsy) or the need to lose weight quickly under human intervention, and the carbohydrates are even as low as 5% of the total energy intake.
Even though ketogenic diet has been proved to be effective in reducing weight and improving some metabolic indexes in many small-scale experiments, its health benefits are still not fully affirmed. This is not only because it is opportunistic in nature, but also because most healthy people often can't understand the idea that "ketogenic diet" also needs balance, and abruptly turn it into an extreme diet of chewing butter, pork belly and steak.
Reveal the sugar family
Chemically, sugar is an aldehyde or ketone with multiple hydroxyl groups. If they are loners, they are called monosaccharides.
When there are more than two sugars, such as trisaccharides, tetrasaccharides or even "small groups" composed of 1 1 monosaccharide molecules, they are called oligosaccharides or oligosaccharides.
When the number of aggregated monosaccharides exceeds 1 1, a large group is formed, which is called polysaccharide.
The common currency of the body is glucose. Glucose is the only form of blood sugar, and it is also the constituent unit of the only chain that we store energy glycogen in the short term.
The correct understanding of fructose is that it is a monosaccharide naturally existing in many fruits, and its calorie is not lower than that of white sugar, nor does it have the nutritional advantages of other fruits. It is more reasonable to regard it as an ordinary sugar.
What foods contain sugar? Refer to the reference intake of dietary nutrients of China residents.
Subtract the insoluble dietary fiber from the total carbohydrate content to get the total amount of simple sugar and starch, from which we can roughly judge the amount of fast digestible carbohydrates contained in a fruit or dried fruit.
What is starch and what does it have to do with sugar?
Starch consists of glucose, a monosaccharide used to store energy in roots, seeds and fruits of plants.
The high proportion of starch in daily diet, especially soft and digestible food, is actually equivalent to eating more free sugar, which is a side effect of abstinence from sugar.
Vegetables can also be used as staple food.
Be sure to refresh your stubborn prejudice that "only rice and flour contain carbohydrates" and embrace all kinds of vegetables with high starch content and make them your staple food. You will find a new world in your plate and stomach.
Introduction to mysterious sugar (part)
Xylose is a five-carbon monosaccharide, which is unique in that it can not be absorbed by small intestine and can not be converted into glucose as energy fuel. Xylose, much like dietary fiber, will be fermented and utilized by beneficial bacteria such as Bifidobacterium in large intestine, making these beneficial bacteria more prosperous.
The first step to quit sugar: reading food labels
The first skill of nutritionists and food science practitioners is not to teach you how to eat, but to teach you how to read food labels.
If you want to quit sugar, the first step is to learn to identify sugar in processed food. Reading food labels is a necessary skill to help us strictly control the sugar intake in prepackaged foods.
How is the nutritional reference value calculated? In fact, it is based on an adult energy demand model, that is, 2000 kilocalories, 60 grams of protein, 60 grams of fat, 300 grams of carbohydrates and 2000 milligrams of sodium are needed every day, and then displayed as a percentage of these values. Therefore, it should be noted that this value is based on a male with light physical activity, with a height of 170cm and a weight of 60kg.
Therefore, when looking at the label of bottled drinks, we should first look at its ingredient list. When you see that only water, concentrated juice, essence and sodium ascorbate are available, you can know that all the carbohydrates in this bottle of beverage come from concentrated juice. The second step is to look at the nutrient composition table. The total amount of carbohydrates can basically tell you the sugar content.
Let's look at its ingredients: taro, flour, vegetable oil, sugar, salt, eggs and cocoa powder. The components containing digestible carbohydrates are taro, flour and sugar, among which white sugar and flour are mainly composed of free sugar and starch, which is easy to judge. The first ingredient is taro. Fresh taro contains about 18% carbohydrates. According to the nutrient composition table on the label, each 100g cake contains 23.3g carbohydrates. What concept? There are about 26 grams of carbohydrates per100g of rice, which can be understood as the proportion of carbohydrates in this cake is close to that in rice, but it is more difficult to know how much dietary fiber there is, because we don't know how much each ingredient is, so there is no need to delve into it.
4 dry goods points:
1. A meal with a lot of total carbohydrates usually feels poor because the total amount of food that can be eaten is reduced.
2. Drinks and fruits are usually large carbohydrates, and careful choice is the key; Fruits with low-carbon water can generally be eaten more.
3. In the case of the same carbohydrate content, the staple potato is more full than the grain.
4. Choosing vegetables with less starch is good for balancing calories and carbohydrates.
There are three main forms of carbohydrates in food: dietary fiber, starch and free sugar.
Dietary fiber: Dietary fiber is also a kind of carbohydrate, not a fixed substance, but all carbohydrates that cannot be completely digested by enzymes in human small intestine.
Starch: Starch is a long chain formed by monosaccharide hand in hand through α- 1, 4- glycoside bond, which can be a complete long straight chain or a multi-branched network molecule. Its water absorption is relatively strong, and its existence in food is mainly judged by taste.