First, sugar is the chief culprit leading to obesity.
1. The relationship between sugar and fat
Sugar is a high-calorie food, which can be converted into fat after entering the human body. When we consume more sugar than the body needs, the excess sugar will be converted into fat and stored in the body, which will lead to obesity over time. According to statistics, the average daily intake of sugar by urban residents in China exceeds 50 grams, far exceeding the total energy intake recommended by the World Health Organization of no more than 25 grams per day.
2. The effect of sugar on appetite
Sugar can stimulate the brain to secrete dopamine, which makes people feel happy. When we eat a lot of sugar, the blood sugar level will rise rapidly, which will stimulate the secretion of dopamine and make people feel satisfied. However, this pleasure is short-lived. As the blood sugar level drops, people will feel hungry and eat again. This is why people who love sugar are more likely to overeat and have difficulty controlling their appetite.
Second, the role of sugar control in weight loss
1. Control calorie intake
Controlling sugar means reducing sugar intake, thus reducing calorie intake. If the intake of calories is less, the human body will mobilize fat reserves to supply energy, so as to achieve the purpose of losing weight. In addition, sugar control can also reduce the glycemic index in food, stabilize blood sugar level and reduce hunger caused by blood sugar fluctuation.
2. Regulate endocrine
Sugar control helps to regulate endocrine, especially insulin. Insulin is a hormone that regulates blood sugar. Excessive sugar intake will lead to insulin resistance, which will lead to a series of metabolic disorders, such as obesity and diabetes. By controlling sugar, we can reduce insulin resistance, improve endocrine environment and help to lose weight.
Third, how to control sugar
1. Reasonable diet
In terms of diet, you can choose foods with low sugar and low glycemic index, such as vegetables, fruits and whole grains. At the same time, we should pay attention to the balance of diet to ensure adequate intake of nutrients such as protein and dietary fiber. In addition, we should pay attention to the time of eating and avoid eating dinner too late or before going to bed.
Low GI wheat germ, a natural nutritional health product with more than a dozen nutrients, not only has a glycemic index of only 365,438+0.34, but also is rich in protein, dietary fiber, B vitamins and trace elements. It is simply the gospel of sugar control people. Brew a cup every day, with strong satiety and balanced nutrition. If you are not careful, you will eat lean meat!
Control snack intake
Snacks are often the hardest hit areas of sugar, such as candy, cakes and sweet drinks. To control sugar, we must first control the intake of snacks. We can choose low-sugar and low-fat snacks, such as nuts and fruits.
Increase the amount of exercise
Exercise can not only consume calories, but also help to regulate endocrine and improve insulin resistance. At least 150 minutes of moderate-intensity exercise every week, such as brisk walking, jogging, swimming, etc. , can help control sugar and lose weight.
Shut up and open your legs, and you will lose weight day by day. Never underestimate the sugar content of a bottle of drink or a cup of milk tea, especially in summer, it is easy to fall into the "sweet trap". To clear this stumbling block, learning to control sugar is the key.