Taiwan Province Province is famous for its hand-cranked beverages, and there are many kinds of beverage shops. Although many people know that drinking will bring a burden to their health, they still can't help drinking. Besides getting fat, what kind of adverse effects will sugary drinks have on the body? Studies have pointed out that excessive intake of added sugar will not only cause obesity and dental caries (tooth decay), but also be related to metabolic syndrome, which may induce a variety of chronic diseases, including hypertension, dyslipidemia, diabetes and even cancer.
More than 90% primary and secondary school students drink sugary drinks at least 1 time a week.
Mao Rouyi, a nutritionist at Nantou Hospital of the Ministry of Health and Welfare, said that according to the results of the national survey on changes in nutritional health status of 103- 16, 9 1.7% of primary school students, 94.8% of junior high school students, 90.9% of senior high school students, and 19-74.7%.
Three ways to avoid excessive intake of added sugar diet
In view of the global sugar reduction trend and the purpose of maintaining national health, the Ministry of Health issued a new version of the National Dietary Index in 17, which increased the intake of added sugar in daily diet for the first time not to exceed 10% of total calories. Taking the daily calorie intake of 2000 calories as an example, the daily calorie intake of sugar should not exceed 200 calories, that is, 50 grams of sugar (about 10 cube of sugar, each cube contains 5 grams of sugar, and each gram of sugar can generate 4 calories). In order to avoid excessive intake of added sugar, nutritionist Mao Rouyi suggested that people can refer to the following methods:
1, drink plenty of water and be healthy.
Adults are advised to drink 6-8 glasses of water every day (240 ml per cup). Because water can assist metabolism in the body and replenish lost water, you can drink it slowly in small sips for many times, or you can use sugar-free tea instead of sugary drinks or add fresh fruit slices to the water to make lemonade to increase water intake.
Step 2 make a wise choice
When buying packaged drinks on the market, you can choose the healthiest one with nutrition label and ingredients marked as 0, or you can choose a diet with low calorie and sugar content and less burden. When buying hand-cranked drinks, you can choose sugar-free or micro-sugar and reduce the addition of ingredients.
3. Raw milk is the best
Sugar in pure milk is not extra sugar, and it is rich in calcium, protein and vitamins, so it is a good choice in drinks. Because the intake of calcium in China's diet is mostly insufficient, the National Dietary Guide published in 17 suggested that 1.5-2 cups of dairy products per day is the easiest way to meet the calcium demand. However, most flavored milk contains added sugar, so people are advised to choose plain milk. (Article authorized to provide/Youhuo Health Network)
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