Anti-sugar equals anti-aging, I agree. But what kind of sugar are we boycotting? Is it a staple food or a dessert or something? How to treat the sugar in life and how to eat it wisely?
The article is a bit long, take your time, and anxious friends can wait until the end to see the conclusion.
All sugars belong to "carbohydrates", which can be divided into sugars, oligosaccharides and polysaccharides according to the polymerization degree of molecules, and they play different nutritional roles.
Monosaccharide and starch are the kinds that we usually contact more. Monosaccharide has a single molecular structure, so the instantaneous energy released by metabolism is faster. The higher the degree of molecular polymerization, the more complex the sugar, the slower the absorption and metabolism, and the more activities it participates in the body.
Monosaccharide is the most basic unit of carbohydrate, and any saccharide must be digested into monosaccharide before it can be absorbed by human body. The absorption rate of various monosaccharides varies greatly. Comparing the three monosaccharides we commonly use, if the absorption rate of glucose is 100, galactose is 100 and fructose is 70. That is, galactose is absorbed fastest, followed by glucose and fructose is absorbed slowest.
The familiar staple foods (including grains, potatoes and some beans) all belong to the category of starch. Through a series of transformations in our gastrointestinal tract, it is decomposed into glucose, which is absorbed and utilized by the human body. These energies not only supply our normal physiological activities, including hormone secretion, protein and fat metabolism. , but also to supply the following parts of our brain. All the energy consumed by brain tissue comes from aerobic oxidation of carbohydrates (so we often say that you will become stupid if you don't eat).
When the staple food is reduced and the sugar intake is insufficient, our smart body will use protein for energy supply, and it will indeed lose weight for a while, but after a month, we will find that our physical strength is not as good as before. The decline of basal metabolism will make us fat as soon as we eat, because our body will absorb energy crazily to maintain our lives.
Of course, you can eat more protein in this process, but after a while, you will find that your thinking ability is not as good as before, because your brain is not supported.
Therefore, in the case of our normal body, whether we want to exercise or not, we must ensure 250-400g of staple food intake every day (about two fists of raw food).
Then a friend asked: what if the staple food is reduced and other sugar is added? This is also a lot of sugar intake.
Indeed, the intake of sugar is guaranteed, but the results are different because of the different absorption speed and composition.
Take yogurt and fruit fishing as an example. Most fruits are fructose, but there is also a small amount of cellulose. However, due to the fast digestion and absorption of fructose, the feeling of fullness is not strong, and the blood sugar fluctuates greatly, these sugars are more likely to be stored in the liver in the form of glycogen, which increases the burden on the liver. In recent years, cases of fatty liver caused by simply eating fruits are not uncommon.
However, our starch digestion and absorption are very slow and we feel full. Vitamin B, dietary fiber and trace elements are also important to us.
Although sugar can help us to carry out fat metabolism and maintain our normal life, if we consume too much sugar, it will not only affect the consumption of fat in the body, but also be stored in the liver and muscles in large quantities and converted into fat, which will easily lead to obesity and arteriosclerosis. Increasing insulin burden is easy to induce diabetes; Affect the absorption of calcium and vitamins, easily lead to malnutrition and osteoporosis.
If children eat too much sweets, the fracture rate will increase, and the rate of dental caries will also increase; A high-sugar diet is also a risk factor for myopia. In addition, a large number of studies have also proved that eating sweets often makes the skin oily, prone to acne and spots, seborrheic dermatitis and dandruff.
Therefore, it is urgent to resist sugar. By anti-sugar, we mean eating more sugar besides staple food and fresh fruits and vegetables.
Including:
Sugar naturally occurring in honey, syrup, fruit juice and concentrated fruit juice. Proper intake.
Sugar added in making desserts and cooking, such as white sugar, soft sugar, rock sugar, brown sugar, etc.
Sugar added to processed food, such as sugar, glucose, dextrin, maltodextrin, starch syrup, fructose syrup, maltose, corn syrup, etc. All of them are hidden in common drinks, sweets, puffed food, bread, snacks, butcher shops, biscuits, energy bars, jams, jellies, preserves, ice cream and instant batter. These foods may make you unconsciously consume too much polysaccharide every day, and occasionally make your mouth too enjoyable, but don't eat too much.
"Anti-sugar" does not mean not eating sugar, but "eating sugar and managing how much sugar to eat". Therefore, in daily life, we should develop good habits, scientifically control sugar intake, and avoid the harm of "high sugar".
One of the characteristics of the sugar listed above is that it will be used by insulin during metabolism and quickly enter the blood, which increases the possibility of insulin resistance. Friends who care about health, especially blood sugar health, can pay attention to non-"added sugar", such as isomaltooligosaccharide, maltitol, arabinose, stevioside, mogroside and crystalline fructose. These sugars are characterized by not being used by insulin and not causing blood sugar to rise. It can also increase the value of beneficial bacteria in the intestine. Ben, the best choice is always in our hands.
I'm b Rong,
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National nutritionist, health manager,
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