Taiwan Province's food is famous all over the world, which makes foreign tourists marvel at Taiwan Province's snacks and ranks first in Taiwan Province. However, they often eat out, or eat too sweet, eat too much oil, or overeat. However, bad eating patterns have also created many obese and medium-sized people, and become a member of the high-risk group of diabetes.
In view of people's lack of "understanding" of the harm of potential "sugar", the measure of mandatory labeling "sugar content" in packaged food began to be implemented. However, in the face of the ubiquitous "sugar" in life, there are still many "eyebrows" that need people's attention.
The sugar content of bulk food is "blind" and unknown.
Liu Yili, a nutritionist at Tai 'an Hospital, pointed out that according to the Precautions for Nutrition Labeling of Packaged Foods just implemented by the Ministry of Health, Labor and Welfare, the sugar content has been increased as a mandatory item, and manufacturers must summarize the sugar content in products (including the extra added sugar and the food itself) for labeling, that is, the nutrition labels of packaged foods should show the total sugar content of "carbohydrates" and clearly mark "sugar".
Among them, "carbohydrate" refers to "sugar", "sugar" refers to the sum of "monosaccharide" and "disaccharide", and "dietary fiber" refers to edible carbohydrate and lignin polymerized from more than three monosaccharides that cannot be digested and absorbed by human small intestine. In the calculation of carbohydrate calories, carbohydrates (containing sugar) are calculated at 4 calories per gram, but those marked with dietary fiber are calculated at 2 calories per gram.
For people who need to limit sugar intake, such as diabetics, the newly implemented nutrition label for packaged food is more convenient for them to calculate calories and control their diet; For the general public, they can also clearly know whether they have eaten too much sugar and have doubts about the impact on their health.
However, Liu Yili reminded that bread, biscuits, bulk snacks, milkshake drinks and so on. , which does not belong to the category of "packaged food", is managed by the manufacturers themselves. Unless it is tested, it is unknown how much "refined sugar" such as granulated sugar, rock sugar, fructose or high-fructose syrup is contained in it.
■ Female 1 day limit of 4 cubic meters.
■ Male 1 day is limited to 4.5 cubic meters.
To taste with sugar, we pay attention to the quality of life. When we pay attention to health, the less sugar the better. Liu Yili pointed out that because refined sugar is not within the recommended range of nutrients, it is best not to eat it in vivo, so there is no "daily reference value" to follow. Unlike "carbohydrate" which belongs to "sugar", it is an essential nutrient for human body. The daily reference value is 300g (over 4 years old).
But from the upper limit of intake, sugar intake should not exceed 65,438+00% of total calories. If the total calorie intake per day is 1600 calories, the upper limit for women is 8 sugars, the upper limit for men is 9, and the upper limit for sugar cubes is 15 grams, then women do not exceed 40 grams and men do not exceed 45 grams. According to the recommendation of the World Health Organization (WHO), the ideal sugar intake should be halved to less than 5% of the total calories, that is, women should not eat more than 4 (20g) pieces and men should not eat more than 4.5 (22.5g) pieces.
If we just look at the grams of sugar content, we still feel that the concept is vague, and we can directly convert it into the amount of staple food, that is, every 1 5g of sugar is equivalent to1serving of staple food. Eating 30 grams of sugar is equivalent to eating half a bowl of rice (that is, two staple foods), but in fact, the nutritional value of sugar cannot replace sugar.
Beware of the six dietary traps of soaring blood sugar!
Many people like to eat starchy white food such as white rice, bread and noodles, and also like to eat exquisite food such as cakes and desserts as children, fried food, fast food and even sugary drinks. These delicious foods that Taiwan Province people like to eat lead to people's uncontrolled diet, and their blood sugar tends to soar. Liu Yili analyzes these "sugar" or "sugar" dietary traps one by one.
● Starch foods: White foods such as white rice, white bread, white noodles and white steamed bread that are eaten almost every day are all high GI (glycemic index) foods, and most of them are exquisite foods. If you eat too much, your postprandial blood sugar level will be high.
● Pastry foods: pineapple cake, biscuits, shortcakes, cakes and? Zideng. , is the most popular snack in afternoon tea. In the process of making these cakes, white sugar, rock sugar, honey, fructose or fructose syrup, and trans fats such as whipped cream, cream, cake powder, etc. , are indispensable. Because all foods are high in oil and sugar, if you accidentally eat too much, your blood sugar will easily soar.
● Sugary drinks: soda, cola or tea brewed in a hand-cranked cup are all sugary drinks, which are obvious "sugar" foods, and fructose is the most commonly added. Studies have found that eating too much fructose is not good for the human body, which will lead to insulin resistance and high blood sugar, which will affect the metabolism of the human body and make it easy to suffer from diabetes for a long time.
● Milk: Many people don't know that milk contains sugar. Originally, 1, two cups a day was enough to supplement calcium, but some old people thought that 1 could supplement protein by drinking three meals or even five cups a day, so the increase in sugar intake easily affected blood sugar changes.
● Fried food: Fried food, such as salty crispy chicken, chicken chops, hamburgers and French fries. , containing starch, high in fat and calories, will affect the metabolism of sugar and fat, which is not conducive to the control of blood sugar. People with diabetes should reduce their consumption.
● Fruits: mango, litchi, durian, etc. They are all fruits with high sweetness and high calorie. Easy to eat in summer leads to high blood sugar; However, we should also pay special attention to the fact that half a guava or 1.5 kiwifruit with low sweetness is equivalent to 1 fruit (half a bowl), and two sour lemons are also equivalent to the sugar content of 1 bottle of Yakult, which makes it easier to raise blood sugar because of eating too much.
Solve the myth of blood sugar control error
For diabetics, limiting "sugar" is a basic principle, but there are some common misunderstandings that mislead people to avoid hyperglycemia. Liu Yili analyzed as follows:
Q: Can you control blood sugar by eating more healthy ingredients?
A: Some health ingredients are not necessarily foods that can control blood sugar. It's not that eating without restraint. Like whole grain rice or purple rice, it is a kind of food with high dietary fiber content, which helps to stabilize blood sugar after meals, but the sugar content is the same as that of white rice; Oats are beneficial to delay the rise of postprandial blood sugar, but compared with "only eating 1 bowl of oats" and "eating half a bowl of oats+1 plate of vegetables+1 slice of fish", it is obvious that the latter will be better than the former in controlling blood sugar.
Q: Can you believe the common network remedies?
A: Common remedies for improving blood sugar. One is "black and white auricularia auricula beverage", which was originally used for the elderly who have bad teeth and eat less vegetables. It helps to supplement dietary fiber and stabilize blood sugar. However, honey or sugar is often added to essence, which leads to poor blood sugar control. Secondly, "Okra is drunk after soaking overnight", which actually makes use of its rich water-soluble dietary fiber, but it is better to eat it directly and the effect is better. Soaking in water is unnecessary. The third kind is "stewed pork ribs with barley", which is eaten as a snack to lower blood sugar. On the contrary, it increases the calories outside the normal three meals. It is better to use barley seeds instead of white rice in the main meal.
Q: Can the "special nutrition formula" for diabetics be used as a daily drink?
A: The "special nutrition formula" specially designed for diabetic patients mainly contains carbohydrates and sugars, and there are often "blind spots" that are misused. Usually marked 1 bottle, but some old people have poor eyesight and don't pay attention. They think it is used to supplement protein, even as a daily drink, and it is often misused or overconsumed. In fact, they should consult a professional dietitian first and mix these nutritional formulas in their daily diet.
Q: Can drinking on an empty stomach lead to hypoglycemia?
A: When drinking alcohol on an empty stomach, alcohol will inhibit the increase of blood sugar, and may even lead to hypoglycemia in diabetic patients. If you still need to drink, it is recommended to drink in moderation. For girls, the alcohol equivalent should not exceed 1, that is, beer 360c.c, homemade wine (such as red wine) 150 c. c and distilled wine (such as whisky) 45 c.c for boys should not exceed 2 alcohol equivalents.