Teach you 5 "sugar control" tips

The World Health Organization recommends that in order to prevent overweight, obesity and dental caries, adults and children (≥4 years old) should reduce their daily added sugar intake to less than 10% of the total energy of the day. The specific calculation is that the daily intake should not exceed 50 grams, but it is recommended that it be controlled below 25 grams. Moreover, the added sugar mentioned here refers to monosaccharides (such as glucose, fructose) and disaccharides (such as sucrose or granulated sugar) added to food and beverages by manufacturers, chefs or consumers, as well as naturally occurring in honey, syrups, and fruit juices. And the sugar in concentrated fruit juice.

High-energy early warning "three categories"

In order to ensure that the intake of added sugar does not exceed the standard, in addition to adding less white sugar, brown sugar, and honey to the daily diet, we also need to identify which foods are high in sugar and consciously buy less. For example, the following three categories belong to high-energy early warning products!

1. Sugary drinks

The sugar content of ordinary carbonated drinks, sports drinks, sour plum soup, bubble milk tea and other beverages is usually 10% to 20%. Drinking a can of cola (330ml), you will consume about 37 grams of sugar. If it is a child, it will basically reach or exceed the daily upper limit of added sugar. Even for adults, this amount is not small. After noticing this, many people rarely buy sugary drinks such as cola.

But there is a type of beverage that is easy to make people think that it is healthy and it is not harmful to drink more, that is, lactic acid bacteria (probiotics) beverages. Lactobacillus beverages are made of milk or milk powder with water, sugar, flavor, sour or leavening agents, because they contain probiotics that are beneficial to the intestinal tract and are highly regarded in the market. But its sugar content may even be higher than carbonated drinks. It is recommended that you drink 100 ml a day.

2. Cake snacks

Both Western and Chinese pastries have a common feature, that is, high sugar content! Three cookies or one cupcake already contains about 10 grams of sugar. At this time, if you pair it with a cup of milk tea as an afternoon snack, the sugar intake must be excessive.

3. Sugar for cooking

The sugar added in the cooking process or the sugar contained in some condiments can easily be overlooked. For example, 1 tablespoon of seasoned tomato sauce contains about 4 grams of sugar; 1 tablespoon of oyster sauce contains about 3 grams of sugar. In order to improve the freshness of dishes, sugar is often added directly one tablespoon by one tablespoon...

Therefore, in order to reduce the intake of this part of sugar, it is best for you to go to restaurants less, order less takeaway, and cook more by yourself.

5 "sugar control" tips

1. Eat yogurt or homemade freshly squeezed vegetable juice

The raw materials of yogurt are milk, sugar and lactic acid bacteria starter, which not only preserves all the nutrients of milk, but also after fermentation, the nutrients are more easily digested and absorbed by the human body. In order to improve the taste of peracid, manufacturers generally add 6% to 10% sucrose to yogurt. But in general, it has higher nutritional value than sugar-sweetened beverages. Similarly, although the sugar content of fruit is generally about 10%, it is also rich in dietary fiber, vitamins, minerals and various phytochemicals that have antioxidant and anti-cancer effects, so we can make our own freshly squeezed fruit juice. Drink. If you want to further dilute its sugar, you can also add carrots, cucumbers, tomatoes and other vegetables, which are delicious and healthy.

2. Eat with whole grains

Coarse grains include whole grains such as oats, whole wheat flour, brown rice, and miscellaneous beans such as red beans, mung beans, and peas. They are richer in nutrients than polished rice and white noodles, and they also prevent chronic diseases such as diabetes, high blood pressure, colon cancer and so on. However, many people think that eating coarse grains rice will make your throat more irritating, and drinking mixed grain porridge has no taste, so you might as well make your own steamed buns with bean paste. Although the addition of brown sugar or white sugar cannot be avoided, it is more nutritious than simply eating sugar packets.

3. Use dried fruit as a sweetener

Dried dates, raisins, dried cranberries, dried apples, dried apricots, dried longans, dried figs and other dried fruits have high sugar content, but retain most of the nutrients of the fruit, and can replace sugar for other foods Increase sweetness. For example, sprinkle some raisins and dried cranberries on the corn pudding, and sprinkle a small handful of jujube slices on the oat milk. But we should remind everyone that when buying dried fruits, do not choose candied, salted or oiled preserved fruits and candied fruits, but buy dried fruits that are naturally dried and concentrated, so as not to increase the intake of sugar, salt and energy.

4. Keep eating breakfast

If you don’t eat breakfast, you will always try to find snacks and desserts to satisfy your hunger. Related institutions have done research, this will lead to a 4.5 times higher risk of obesity. After eating sweets, blood sugar in the body will rise. At this time, the body releases insulin to convert blood sugar into glycogen, thereby returning blood sugar to normal. If you eat sweets on an empty stomach, insulin may be over-released, and some people may experience dizziness, headache, sweating, and weakness. If things go on like this, it will be harmful to gastrointestinal function and even general health.

5. May wish to "settle more"

There are often friends who exercise or lose weight before eating, turn on the phone to calculate the calories of the food, and want to control the daily calorie intake and exercise. In fact, it is necessary to calculate the sugar intake per meal per day. The sugar content of a cup of soda is about 10 grams, and the sugar content of a butter biscuit is 5 grams... Carefully calculate, control the consumption of 50 grams of sugar a day, stick to it, and the weight will not "explode."

Clinically, the most ideal exercise recommendations for diabetic patients are:

1. At least 30 minutes of moderate-intensity exercise every day (such as brisk walking, swimming, etc.), 15 minutes of impedance training 3 to 5 times a week;

2. Small-intensity physical activities (such as standing, walking, etc.) should be performed every 30 minutes;

3. Training to increase flexibility and balance ability, especially for the elderly or people who have suffered microvascular damage due to diabetes.

Experts remind that all people with diabetes should undergo cardiovascular assessment and blood glucose assessment before high-intensity exercise, including risk factors for hypoglycemia, history of hypoglycemia, and existing neurological diseases. Asymptomatic people with diabetes can participate in all sports if the cardiovascular assessment is normal and the maximal exercise test is also normal.

It is worth noting that all diabetic patients should be alert to chest discomfort or abnormal breathing difficulties during exercise, which may be a manifestation of coronary heart disease. If you have related symptoms, you must stop exercising and go to the hospital to find out the cause.