Nutritionist: Draw up your own "Sugar Reduction Plan 4" to make slimming more powerful! ? Chatelet first understood the difference between "sugar" and "sugar". "Sugar" is actually the so-called carbohydrate. The starch, sugar and fiber we often hear belong to the carbohydrate family. All the staple foods we are used to eating for three meals, such as rice, bread, noodles, tree roots, fruit after meals, afternoon tea biscuits and cakes, contain a lot of carbohydrates. "Sugar" is usually sweet to eat, and "sugar" is a general term for all sugar-producing foods. However, the right amount of sugar can provide energy for body cells. The main function of sugar is to provide energy for the body. Each gram of sugar can provide about 4 calories. According to China's Daily Dietary Guide, about 50-60% of calories come from sugar, and a proper amount of sugar can maintain the normal function of our body.
Carbohydrate is "sugar"? Too much sugar can lead to obesity. But with the westernization of diet and drinking, we no longer eat rough brown rice, but soft white rice, white noodles and white toast. The amount of staple food eaten out in braised dishes, fried rice and fried noodles exceeds the needs of ordinary people. Coupled with hand-cranked drinks after meals and dessert snacks between meals, modern people consume too much refined sugar. Refined staple food without fiber helps to slow down digestion, and glucose is quickly absorbed into the blood. The violent fluctuation of blood sugar will easily lead to the soaring blood sugar and insulin, which will not only make us feel hungry soon, but also make us want to eat something soon after meals, which will also easily lead to the formation of body fat.
Too much sugar can lead to obesity? Medicalnewstoday, what should I do? Try "Sugar Reduction Plan 4"1. Choose unprocessed whole grain roots: the consumption of whole grain roots should be controlled at 1/2 ~ 1 bowl, which is suitable for unprocessed whole grain roots such as brown rice, cereals, sweet potatoes and taro. Compared with refined whole grains, it contains more vitamins, minerals and fiber, which is not only beneficial to health, but also makes people feel better.
2. Use fresh fruit instead of boxed juice: 2 ~ 3 bowls of fruit should be consumed every day. Boxed juice is mostly concentrated juice, which has low nutritional value and often adds many inevitable additives; The nutritional value of freshly squeezed juice is not as good as that of fresh food, because the fiber has been discarded after the juice is squeezed out, and some nutrients (especially vitamin C) will be destroyed over time.
3. Extra added sugar in food: the daily intake is less than 5% of the total calories, about 25g of rock sugar, granulated sugar, brown sugar, honey, etc. , often used in desserts and drinks. Most of these sugars are small molecules such as monosaccharides or disaccharides. This kind of sugar can be quickly converted into heat after being eaten in the body, so it can easily be converted into fat and become fat. So it's best not to use this extra sugar.
4. Others: Some dishes, such as hot and sour soup, broth and corn soup, are often made of white powder or flour. If you eat this soup this meal, the amount of staple food will be halved, otherwise you will probably eat too much starch. In addition, many Chinese dishes, such as sweet and sour pork ribs, shredded sweet potatoes, rock candy, braised dishes, etc., also add a lot of sugar in the cooking process. It is recommended to take a bite or two, just taste it.
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