If the sugar intake is too high, the blood sugar level will rise, and the pancreas will release insulin to deal with the excess glucose. How to deal with it? First, insulin converts excess glucose into glycogen, which is stored in liver and muscle cells. Therefore, the blood sugar level of healthy people will not rise too high. However, the glucose stored in cells in the form of glycogen is limited. In this way, excess glucose will be converted into triglycerides. This is the real cause of obesity.
2, the mechanism of brain work
Why can diet change working status? The energy source of the brain is glucose. However, eating sweets in order to improve work efficiency is counterproductive. Although it can bring temporary excitement, it can't improve the function of the brain. What really matters is how to control the excessive intake of sugar.
Under normal circumstances, the remaining glucose is not excreted from urine or feces, but 100% is absorbed and stored in the body in the form of glycogen and triglyceride, so that in an emergency, the human body can convert it into glucose, thus saving lives. Moreover, when glucose is insufficient, fat will be used as an energy source, and ketone bodies will be produced at this time, and the brain will also use this ketone body.
Healthy people's blood sugar value is between 3.9 and 7.8 mmol/L, which is the best state of people, with clear mind and good working condition. However, many people have no idea about this mechanism, and blindly eat sweets and desserts under the pretext of "invigorating tired brains", which leads to violent fluctuations in blood sugar levels and reduces work efficiency. The reason why these people have the feeling of "Ah, their brains will be clear after eating sweet things" is that their blood sugar levels have risen sharply and their dopamine and serotonin secretion have increased, so they will feel happy in an instant. This is the symptom of poisoning, just as a drug addict will feel better after another injection. Of course, in fact, the vitality of the brain has not improved, but it has been deceived by a temporary feeling. However, it will immediately fall into hypoglycemia and reduce work efficiency. Nowadays, many people generally have a tendency to eat too much sugar. "I can't concentrate for a long time." "There is no good inspiration." "I am tired and have no spirit." "I feel sleepy in an instant." When you fall into this state, it is not "insufficient sugar" but excessive intake.
Therefore, no matter what you do, if you want to improve your efficiency and state, you should control your blood sugar level between 3.9 and 7.8 mmol/L, and more importantly, don't let it fluctuate up and down.
? 3. Aging mechanism
Why do people get old? What we need for survival is glucose and oxygen, both of which are indispensable. Ironically, however, glucose and oxygen are precisely the reasons for our aging.
Glucose and oxygen combine to produce water, carbon dioxide and energy. In this process, glucose will cause "saccharification" and oxygen will cause "oxidation", which will damage all parts of the body and cause aging. Survival itself is a process of continuous saccharification and oxidation. Saccharification is an aging reaction of protein, lipids and glucose. Protein, lipids and glucose combine to produce a malignant substance called AGE.
4. Mechanism of illness
Why do people get sick? Humans are born with immunity to prevent diseases, but due to poor diet, immune function will gradually deteriorate, among which cancer is a typical disease caused by low immunity. Diabetes, myocardial infarction, cerebral hemorrhage, depression, Alzheimer's disease, osteoporosis ... almost all diseases are caused by low immunity. In addition, rheumatism, asthma, hay fever, atopic dermatitis, etc., which have appeared in recent years, are all caused by problems in the immune system, and normal cells are wrongly attacked, thus producing antibodies.
The author of this book combs out the following 68 healthy eating skills from the above four health mechanisms:
Dietotherapy 1 fat can't be simply burned, and the conversion of triglycerides in fat cells into energy is the last step.
When the glucose in blood is insufficient, glycogen first stored in liver or muscle cells will be converted back to glucose and become energy. When this energy is also used up, the fat stored in fat cells will be used as energy, and part of it will be converted back to glucose.
Nutrition 2 Weight loss depends not on exercise but on diet, and the weight lost by exercise is limited.
Diet 3 Obesity really shortens something. There is a causal relationship between obesity and disease.
Nutrition 4 controls the daily sugar intake, and a bowl of udon noodles is equivalent to 13 cubes of sugar.
Nutrition 5 correctly understand the "bad degree" of sugar.
Nutrition 6 understand what kind of blood sugar level will rise, and manage blood sugar level according to your own constitution.
Diet 7 Adjust the blood sugar value between 3.9 and 7.8 mmol/L, accurately grasp the fluctuation of blood sugar value, and have more confidence in losing weight.
Dietetics 8 According to the order of eating, the obesity situation is different. To ensure the order of "vegetables → protein → sugar", sugar food must be eaten last.
Nutrition 9 If the total amount of food per day remains the same, increasing the number of meals will not make you fat.
In the daily diet, we should try to reduce the change range of blood sugar value, because the blood sugar value is stable, and the working efficiency of the whole day can be improved.
Dietetics 10 actively eats seaweed and mushrooms, with almost zero sugar content and rich dietary fiber.
Dietotherapy 1 1 protein's intake mode is different, and the satisfaction will also change. The balance between animal protein and plant protein is very important.
Diet 12 Drink 2 liters of water every day to lower blood sugar and improve metabolic quality.
Dietetics 13 olive oil slimming, as long as the intake of sugar, blood sugar levels can be controlled.
Nutrition 14 dry white wine to lose weight. Drinking beer is obese, but wine can control blood sugar.
? Diet 15 cinnamon can reduce blood sugar, prevent aging and promote blood circulation.
Nutrition 16 The older you get, the more you need to control sugar. Slow metabolism makes it difficult to lose weight.
Nutrition 17 gluten-free diet is not "healthy food", and gluten-free diet is not sugar-free. The so-called gluten is a kind of protein contained in wheat, not sugar.
Nutrition 18 partial weight loss is impossible from a medical point of view, and there is absolutely no "just reducing the stomach" diet. Get rid of sugar poisoning first, then lose weight.
Nutrition 19 "3 ∶ 5 ∶ 2 in the morning, noon and evening" is the best. Please follow the sugar intake ratio of "5: 5: 0" for three meals. Reduce the amount of dinner and increase the amount of food eaten during the day. This is the last word.
Nutrition 20 sugar intake should be at breakfast, after vegetable salad and yogurt. Finally, eating sugary foods can inhibit the sharp rise of blood sugar.
Nutrition 2 1 fruit should be put in breakfast and eaten in small quantities. Kiwi and blueberry are eaten in yogurt.
Don't drink fruit juice, it contains too much sugar.
Nutrition 23 Bread should eat natural yeast and whole wheat flour. Ordinary bread not only contains sugar, but also contains many additives.
Diet 24 Careful selection of high-quality animal butter can lower blood sugar and prevent arteriosclerosis.
Nutrition 25 drinking milk is not as good as drinking soybean milk, which has antioxidant effect. Studies have shown that excessive intake of milk can cause 1 type diabetes.
Diet 26 Drink a little yogurt every day, find a suitable strain and adjust the intestinal flora.
Nutrition 27 Don't pay attention to the cholesterol in eggs, the influence of diet only accounts for 10%, and people's physique determines whether the liver is easy to produce cholesterol.
Nutrition 28 Try not to eat processed meat. Pink processed meat is even more unsafe.
Nutrition 29 If you want to eat sweet, you should eat honey in moderation. Honey is a healthy food with antioxidant effect.
Diet 30 Why are you sleepy after lunch? Because eating a single meal, Gai Rice, you will fall into hypoglycemia after a meal.