How to eat dessert is healthy?
1. Have dessert 20-30 minutes before lunch and dinner.
It takes about 20-30 minutes from absorbing glucose to producing serotonin. In addition, elevated blood sugar will stimulate the brain center in charge of satiety, which takes about 20-30 minutes.
Therefore, if you eat dessert 20-30 minutes before dinner, you can just produce serotonin and satiety at dinner time to prevent overeating caused by stress.
2. Choose a dessert with 50-80 calories.
The amount that the body gets the best therapeutic effect from serotonin is about 50-80 calories. Having said that, don't haggle over calories, which will run counter to the effect that the sweets diet wants to achieve.
In addition, eating sweets that can be converted into glucose, such as sugar, can help to produce serotonin, otherwise even if you are full, you will not be satisfied.
Step 3 drink plenty of water
Drink plenty of water when eating sweets, which helps to increase satiety and prevent overeating. Sugar-free bubble water has the best effect. In addition, you can also choose bitter coffee, black tea or green tea. The bitterness of these drinks can highlight the sweetness of sweets, thus enhancing the satisfaction of eating sweets.
4, fructose instead of sucrose
Although both fructose and sucrose can cause obesity, fructose is sweeter, and the sweetness value of fructose is usually close to 200, while sucrose is only about 100, which is about twice the difference. This means that you can achieve better results in less time.
Fructose and sucrose have similar calories, but fructose turns into fat more slowly than sucrose, which means you have more time to metabolize it.
Honey, propolis liquid and apple candy are all very common fructose. When you bake cakes or cookies, simply put some honey or apple candy instead of sugar, which has a special taste.
5. Visit the food additive store
If you have a sweet tooth, if you are overweight, and if you can't control your sugar spoon, then you can go to the food additive store. Stevioside and sodium cyclamate, as sweeteners, are often several times sweeter than sucrose, and they are extracted from plants and will not cause harm to the body.
The sweetness of xylitol is relatively soft, and the sweetness is equivalent to that of sucrose. These "sugar substitutes" can be used as raw materials for making desserts.
Although they are sweet, their calories are almost zero, and their chemical properties are completely different from those of sugar. You don't have to worry about getting fat after eating them, not to mention being harmful to your teeth.
Sweetener is more suitable for jelly, pudding or canned food, and its taste and fragrance are better than sugar.
It is worth noting that sweeteners such as sodium cyclamate cannot replace sugar for a long time because it has no nutrition. If you eat sugar for a long time, your body is prone to hypoglycemia. A better way is to eat it with sucrose.
6, optimistic about the dessert ingredients list
Do you know how much sugar it contains when you eat dessert? You may say that candy must have a high sugar content, but in fact it is not.
Some foods have stevioside or sodium cyclamate in the ingredient list, and other raw materials are not high in fat, so it is very inappropriate to give up this dessert.
Some foods say glucose or fructose, and this kind of food is also good. If it says sucrose, we can selectively eat it quantitatively.
If it is fructose syrup, it is not easy to get full, and the sweetness is attractive to people and easy to eat.
In the ingredient list, most foods are based on100g, and the sugar content per100g is also marked. It's easy to give you the illusion that the sugar content of the whole package of food is so much, so you eat up a package of food and consume several to ten times the sugar described in the ingredient list.
Pay attention not only to sugar, but also to the content of fat and grease. Fat and grease are more likely to make people fat than sugar.
Looking at the ingredient list can also help us compare the sugar content of different foods. Sometimes, a biscuit contains more sugar than a chocolate, and a can of coke is more terrible than a cake, but we are confused by the appearance of food.
7. Choose your dessert partner.
On weekdays, we can eat some low-calorie snacks, such as frozen, yogurt, fruit or soda cookies. More importantly, we must learn to match our sweets reasonably, so that they are really sweet and not fat.
For example, it is a good choice for us to eat whole wheat bread and fruit. Whole wheat fiber and fruit fiber can keep a good figure, and a small amount of sugar will not lead to obesity. In addition, drinking water after eating bread also affects the digestion of the stomach and avoids the deposition of fat.
Of course, you can also mix some Pu 'er tea or mint water. Pu 'er tea itself can reduce weight and fat, mint water can also play this role, or sparkling soda water can also do it. It can increase your satiety and make you eat less.
When you eat cookies, you can mix them with some vegetables or sour fruits, which can reduce the sweetness and reduce the consumption.
In any case, it is best to control the total sugar intake below 50 grams every day, so as to ensure a good figure.
Matters needing attention in eating dessert
10 am, 4 pm is the best.
The most attractive snacks are desserts, cakes are desserts, dried fruit drinks are desserts, and even the last delicacies of some big restaurants or western restaurants are desserts. So how, when and how to eat sweets is more scientific?
Between meals
Around ten in the morning and four in the afternoon are the best time to eat dessert. For example, some foreign-funded enterprises with superior conditions will arrange some desserts and coffee for their employees to have a rest at this time. Eating sweets at this time can eliminate fatigue, adjust mood and reduce stress. But you can only "order" so far, remember not to eat too much.
low blood pressure
Many people have had this experience. When they were working at 1 1 in the morning, they suddenly felt dizzy, their hands and feet were cold, and they didn't even have the strength to speak. Especially when it is not too early, this situation is even worse. Experienced people will remind you to eat something, preferably sweets, and some people will simply give you some sweets to eat. If you do this, dizziness will generally be better. This is because blood pressure is too low, especially when it is too early or too cold.
hypoglycemia
When shock symptoms caused by hypoglycemia occur due to excessive control of sugar intake, drinking sugar water or other sweet drinks can help patients through the critical period. Doctors always remind those diabetics to regularly check their blood sugar and urine sugar on weekdays and take a chocolate or candy with them when they go out. If you have dizziness, weakness and other symptoms during the trip, you can eat a piece of candy first.
When dizzy and nauseous
At this time, drinking water with high sugar content can improve blood sugar and enhance disease resistance.
When vomiting or diarrhea
At this time, the patient's gastrointestinal function is disordered and dehydration symptoms appear. For example, drinking some salt and sugar water is beneficial to the recovery of gastrointestinal function.
Before exercise
In the process of exercise, the human body pays a lot of physical strength, but it is not appropriate to have a full meal before exercise. At this time, eating some sweets in moderation can meet the certain energy supply needed by the human body during exercise.
When you are tired and hungry
At this time, the body loses too much heat, and the human body is weak. Eat some sweets, the sugar in which can be absorbed by the blood faster than ordinary food, and quickly replenish physical fitness.
The disadvantages of eating sweets
Eating sweets is easy to gain weight. For example, eating sweets after a full meal is the easiest way to gain weight, and too much sugar will stimulate insulin secretion and easily induce diabetes. And easy to get fat.
Children are prone to tooth decay.
Eating sweets and eating less fiber food can easily lead to tooth decay. Because sweets easily affect the calcification of teeth and cause tooth decay.
Eat less sweets when children are ill.
Children are ill, and many parents let their children eat a lot of sweets such as cakes. In fact, this is not conducive to the recovery of sick children. Because after the child is sick, the secretion of digestive juice decreases, the activity of digestive enzymes decreases, the gastrointestinal movement slows down, and the digestive function is abnormal, so the appetite often decreases. If children eat too many sweets, they will consume a lot of vitamins in their bodies. After the human body lacks some vitamins, the saliva and gastrointestinal digestive juice in the mouth will decrease, which will inevitably lead to poor appetite.
Children who eat too many sweets will reduce their immunity.
Recent studies have found that sweets can reduce human immunity. Under normal circumstances, the average phagocytic capacity of a white blood cell in human blood is 14, and eating a sweet steamed bread becomes 10, eating a sugary snack becomes 5, and eating a cream chocolate becomes 2. It can be seen that sweets have a certain impact on immunity.