The sugar content of old yogurt reached 4% ~12%;
The sugar content in tomato sauce reaches15% ~ 25%;
The sugar content of hawthorn slices reaches 70% ~ 80%;
The sugar content in beef jerky exceeds16%;
The sugar content of vermicelli exceeds 80%;
……
Everyone knows that eating too much sugar is bad for your health, so what are the effects?
Maledimiele
In order to find out what effect sugar has on health, Damon Gameau, a famous Australian director, made a documentary "A Film about Sugar". He regarded himself as a "white mouse" and ate 40 spoonfuls of sugar (about 160g) every day for 60 days, except for high-sugar foods such as candy and soda.
After the experiment, Damon had a physical examination. He found that he gained 8.5 kilograms during this period, alanine aminotransferase exceeded the safe range, and fatty liver appeared. The doctor said that if he continues to live like this, his body may further lead to insulin resistance, and he may even have type 2 diabetes.
Therefore, excessive intake of sugar is harmful to health.
Studies have found that long-term exposure to a high-sugar diet will lead to the following hazards:
1. induced headache
2. Accelerate skin aging
3. Increase vascular pressure
4. Hunger has increased
5. Induce fatty liver
6. This makes people feel bad.
7. Induce heart disease
8. lead to cholesterol disorder
9. Lead to diabetes
China has a long history of eating sugar. From more than two thousand years ago, we knew that maltose was made from grains and malt. Later, brown sugar was squeezed from sugarcane and filtered to get white sugar.
Do you know that?/You know what? Do you know that?/You know what? In fact, sugar can also be regarded as a medicine. ...
Sugar is a medicine.
Common brown sugar, white sugar, maltose, etc. Their medicinal value has been recorded in traditional medicine.
0 1
brown sugar
Brown sugar is extracted from sugarcane. Chinese medicine believes that brown sugar has the effects of tonifying the middle energizer, warming the liver, promoting blood circulation and removing blood stasis, harmonizing the middle energizer and dispelling cold. Brown sugar contains sucrose, protein, amino acids, fat, calcium, phosphorus, zinc, iron, manganese, cadmium, vitamin B2, carotene, nicotinic acid and chlorophyll.
According to the records of traditional Chinese medicine, brown sugar can treat dysmenorrhea, cold, epigastric pain, postpartum lochia, retching and filth, blood dysentery due to exhaustion, etc.
02
refined sugar
White sugar is usually extracted by purifying brown sugar. Its main components are similar to brown sugar, but its efficacy and indications are slightly different. Chinese medicine believes that sugar is sweet and flat, and belongs to spleen and lung meridians; It has the effects of moistening lung, promoting fluid production, relieving cough and asthma, harmonizing middle warmer and benefiting lung, soothing liver and nourishing yin, and is often used to treat diarrhea due to spleen deficiency, cough due to lung dryness, dry mouth and thirst.
03
maltose
Maltose, as its name implies, is made from malt and grain. Traditional Chinese medicine believes that it can detoxify and beautify, invigorate the spleen and qi, moisten the lungs and relieve cough, and is a food suitable for all ages.
In addition to the above three kinds of sugar, there are honey, lactose, fructose, maple sugar and so on. , all have their corresponding functions, so I won't expand them one by one due to space constraints.
As we said before, eating too much sugar is bad for your health. In fact, normal intake of sugar is good for your health. After all, sugar belongs to carbohydrates and is one of the essential nutrients for human body.
Sugar intake
According to the recommendations of the World Health Organization and the Nutrition Society of China, in order to prevent overweight, obesity and dental caries, we should reduce the intake of added sugar to below 65,438+00% of the total energy required every day.
According to age and gender, you can see the following table.
How to control the daily sugar intake?
1. Eating coarse grains together in flour and rice every day can not only satisfy the supplement of various nutrients, but also reduce the intake of sugar.
You can make your own freshly squeezed fruit and vegetable juice. For the sake of taste, a lot of sugar will be added to the fruit juice drink outside, and the intake of this drink will undoubtedly increase the sugar substances entering the human body.
3. Use dried fruit as sweetener. Dried dates, raisins, dried apples, dried apricots and dried longan can be used. Season the food, but remember not to buy candied fruit and oily preserved fruit, or you will add extra substances such as sugar and salt.
4. Eating on time and eating less snacks and desserts can ensure the stability of blood sugar in the body and reduce the intake of sugar substances.
In order to reduce sugar intake, a large number of sugar substitute foods and sugar-free drinks have appeared in the market in recent years. Are these drinks and snacks safe?
The amount of sugar substitute should also be controlled.
With the concept of controlling sugar and reducing sugar deeply rooted in people's hearts, in order to meet the psychological expectations of consumers, many manufacturers have put forward the concepts of "0 sucrose" and "0 calorie sugar-free". Their product ingredient list is not only sugar-free, but also low in energy and very sweet to eat. How did they do it?
This is mainly due to the role of sugar substitute.
Sugar substitute is not sugar, it makes us feel sweet, but it doesn't provide us with a lot of calories. Although sugar substitutes are low in calories, they cannot be eaten for a long time, which will have an impact on people's health. Disturb human metabolism and increase the risk of diabetes; Low calorie will produce hunger and stimulate people to overeat; Disturb the balance of intestinal flora and get sick.
It can be seen that both sugar food and sugar substitute food pay attention to a quantity problem, and excessive intake may lead to a health crisis.
refer to
Zhang Yue. The trap of sweetness: sugar may be more dangerous than salt [J]. Cooking knowledge, 2019 (12):16-17.
[2] Fan Zhihong. Exploring honey and seeking sources clearly understand the consumption of "sugar" [N]. China Food News, 2012-07-31(001).
[3] Yuan Yuan. Too much sugar is as harmful as poison. Economic reference, 2013-11-22 (024).
[4] Zhang Yanan. Eat sugar healthily and give you a hint [J]. Public Health, 2020( 12):29-30.
[5] Liu Juying. So as to avoid the trap of high-sugar diet [N]. China People's Political Consultative Conference, 2021-1-24 (007).
[6] Wang. Is sugar substitute really healthy [N]. China medical journal, 202 1- 10-26(004).
[7] Tang Lingguang. Brown sugar is better than white sugar. Health News, July 3, 2009 (008).