What exactly is sugar?
Sugar is carbohydrate, and the more accurate algorithm is: carbohydrate-dietary fiber = sugar. Most people think that starch, fruits and baked cakes only contain sugar, but in fact, most foods generally contain sugar, and the difference between them is only in quantity.
What is the difference between sugar and sugar?
Sugar refers to delicate sugar, such as sugar, granulated sugar, honey, maltose and so on. Food that tastes sweet on the tongue will be absorbed quickly after eating, which will directly raise blood sugar. Sugar is the general term for all kinds of sugar, and almost all foods contain sugar, such as milk, vegetables and the roots of whole grains. Eating this kind of food usually does not feel obvious sweetness immediately, and it must be decomposed into small molecules of glucose through saliva (amylase) before it can be absorbed by the intestine.
Why do you get fat if you eat too much sugar?
Because the human body will metabolize sugar first, and then protein and fat. Too much sugar intake, the body's sugar is too late to consume every day, and fat can never be eliminated; In addition, if there is more sugar, the glucose in the blood will increase and the blood sugar level will rise. When blood sugar is high, it will stimulate insulin secretion in the body. Insulin will store some sugar in muscle or liver, and the excess sugar will be converted into neutral fat and accumulated in the body, gradually forming obesity. Therefore, low-sugar diet can promote fat decomposition, and continuous implementation can achieve slimming effect.
The intake standard and range of reducing sugar diet
Get 50 a day? 100g sugar belongs to the low-sugar diet range, and a balanced diet in this range can not only help you lose weight but also make your body healthier; However, in order to achieve slimming effect, it is suggested that the total sugar intake should be controlled at 50? Between 60g.
Intake standard: ≦ 20g sugar per meal, and the sum of three meals in the morning, noon and evening is 50? 60 grams of sugar
Adequate vegetable intake and high-quality protein.
Vegetables are rich in dietary fiber, which is different from ordinary delicate sugar or starch, and will not be absorbed and decomposed by the intestine, nor will it cause the rise of blood sugar. When reducing blood sugar, please give priority to dark green vegetables with low sugar content, and eat at least 300 kg every day. 400g vegetables can not only achieve the goal of 25g dietary fiber a day, but also promote intestinal peristalsis and prevent constipation.
Protein is labeled as "crude protein", which is the most abundant in meat, fish, seafood and beans. The body has enough protein to keep the muscles stable. You know, muscles will be slowly lost with age, lack of exercise and improper diet. Once muscle deficiency, it is easy to be obese, so when you lose weight, you must remember to take enough protein!
During the period of reducing sugar, the intake of protein is calculated according to body weight, and the daily intake is 1.2 per 1kg body weight? 1.6g protein, for example, if a person weighs 60kg, he has to eat 72? 96g protein. Protein of animals and plants such as meat, fish, seafood and beans can be used for balanced collocation. 」
Simple calculation of protein needed for one day
Breakfast: Eat 100g meat+1 or 2 eggs.
Lunch:100g meat
Dinner: Eat 100g seafood.
Tips for reducing sugar:
All foods can be eaten when the blood sugar is lowered, but please pay attention to the sugar content of the food first, and then see if the total calories reach their basal metabolic rate, with a daily intake of 50? 60g sugar, and maintain a balanced nutrition, which is flexible and easier to implement.