Energy supply is the main function of sugar and the main component of nerve and cell. Adults need 6 grams of sugar per kilogram of body weight every day on average. Although fat produces twice as many calories as sugar, there is more sugar in the diet than fat. Sugar is a nutrient that produces heat energy. It keeps the human body warm. People often say that "it's warm when you're full" is the truth.
Sugar participates in many life activities in the body. For example, glycoprotein is an important component of cell membrane; Mucin is an important component of connective tissue; Glycolipids are an important part of nerve tissue.
When glycogen is stored in the liver, the human body's resistance to some bacterial toxins will be enhanced accordingly. Therefore, keeping the liver rich in glycogen can protect the liver and improve its normal detoxification function.
Sugar is widely distributed in nature and easily available. Using sugar to supply heat energy can save protein and make protein mainly used for tissue construction and regeneration.
Fat is completely oxidized in the human body, and energy needs to be supplied by sugar. When the body is short of sugar, or the body can't use sugar (such as diabetics), most of the energy needed is supplied by fat. Incomplete oxidation of fat will produce a certain amount of ketone bodies, and its excessive accumulation will make blood acidity high and alkalinity low, thus causing ketotic coma. So sugar has anti-ketonic effect.
Cellulose, which is not digested and absorbed by human body, can promote intestinal peristalsis, prevent constipation and provide energy for microorganisms in intestinal cavity to synthesize vitamin B.
Sugar is not only food, but also can be used as seasoning to adjust the flavor of food and increase appetite.
In the preparation of food, sugar can increase sweetness, flavor and interest, and it is also an easily digestible source of heat energy, so people especially like sweets. But don't eat too much sugar and sweets. Eating too much is not beneficial, but harmful.
1? Lack of sugar and nutrition. If you eat more sugar or sweets every day, you should eat less other nutritious foods. Especially for children, if they eat too much sugar or sweets, they will eat less at dinner, and protein, minerals and vitamins will not be replenished in time, resulting in insufficient nutrition.
2? Sugar and dental caries. Eating sweets often provides good conditions for the growth and reproduction of bacteria in the oral cavity, which is easily influenced by lactic acid bacteria to produce acidic substances, decalcify teeth and easily lead to dental caries.
3? Sugar and obesity. If you eat too much sugar, the rest will turn into fat, leading to obesity, obesity, diabetes and hyperlipidemia.
4? Sugar and fractures. Too much sugar will reduce the content of vitamin B 1 in the body. Because vitamin B 1 is an essential substance when sugar is converted into energy in the body, the deficiency of vitamin B 1 greatly reduces the activity ability of nerves and muscles. Therefore, accidental falls are easy to break.
5? Sugar and cancer. Experimental studies have confirmed that cancer is closely related to calcium deficiency, and sugar that can cause calcium deficiency is considered as one of the inducing factors of some cancers.
6? Sugar and longevity. People who eat high-sugar food for a long time will cause malnutrition, hepatorenal enlargement, high fat content and shortened life expectancy.
Let's talk about how to establish a correct habit of eating sugar. People who eat sugar, especially children who love sugar, should correct their sugar-containing habits, chew up the sugar when eating it, and try to shorten the time when the sugar stays in their mouth; You shouldn't eat sugar before going to bed. After people fall asleep, saliva stops secreting. Without saliva that cleans the mouth, sugar fermentation produces more acid, which is not conducive to the health of teeth. After eating sugar, it is best to rinse your mouth with boiling water to minimize the sugar in your mouth.
Regarding the reasonable consumption of sugar, there are great differences between nutritionists at home and abroad in formulating standards because of people's living habits, diet structure and labor intensity. At present, the supply of sugar in China accounts for about 60-70% of the total energy demand. That is, the daily weight of adults is about 6-6 grams, children and adolescents are about 6- 10 grams, and infants under 0 years old are about 12 grams. In recent years, the foreign consensus is that the daily weight per kilogram should be controlled at about 0.5 grams. That is to say, a child weighing 20kg has a daily sugar intake of10g; Adults weigh 60 kilograms, about 30 grams a day. Infants and young children who take milk as their staple food should also pay attention to adding less sugar and develop unsweetened eating habits.
Strict control of sugar intake will not affect the human body's demand for sugar, because there are too many processed foods containing sugar besides carbohydrate foods. When you drink a cup of coffee or black tea, you have consumed 10- 15 grams of sugar, ate a dessert and got 20 grams of sugar, and drank a bottle of cold drink and got 30 grams of sugar. This is enough sugar for the body to need in a day.
White sugar, granulated sugar and brown sugar commonly used in our daily life are all sucrose, which is made of sugarcane or sweet radish (that is, beet stems). After being made into sugar, it becomes white sugar after some processing and refining. Sugar and soft white sugar are only different in crystal size. Sugar has large crystal particles and low water content, while soft sugar has small crystal particles and high water content. They are all pure carbohydrates, which only provide heat energy and contain no other nutrients, but they have the effects of moistening lung, promoting fluid production, harmonizing middle energizer, benefiting lung, soothing liver and regulating qi. Brown sugar is not highly refined sucrose. It not only has the function of carbohydrate and can provide heat energy, but also contains trace elements, such as iron, chromium and other minerals. Although it is ugly, its nutritional value is much higher than that of white sugar and granulated sugar. Every100g contains 90 mg of calcium and 4 mg of iron, all three times as much as white sugar and granulated sugar. Chinese medicine believes that brown sugar is warm and sweet, enters the spleen, has the functions of benefiting qi, relieving middle warmer, promoting digestion, strengthening the spleen and warming the stomach, and has the effects of relieving pain, promoting blood circulation and dispelling cold. China's national customs advocate that women eat some brown sugar after delivery, which is considered to have the effect of enriching blood and promoting blood circulation. When suffering from cold and abdominal pain, brown sugar ginger soup is also commonly used to drive away the cold.
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Why eat less sugar?
Sugar is very important to the human body, and more than 50% of the calories needed by the human body are provided by sugar foods. So, the more sugar you eat, the more energy you provide, and the better for your health? That's not true.
The diet structure of our people is mainly rice and flour, which contains a lot of sugar. From the normal diet, people have got enough sugar, even exceeding the needs of the human body. With the improvement of people's living standards, the demand and consumption of snacks, drinks and fruits with high sugar content are increasing day by day, which greatly exceeds the needs of the human body. There is too much sugar to be consumed in time. Excessive sugar is converted into triglycerides and cholesterol in the body, which promotes the occurrence and development of atherosclerosis. Some sugar turns into fat and accumulates in the body. Over time, it will increase weight and blood pressure, thus increasing the burden on the heart and lungs. Stored in the liver, it becomes fatty liver. Swiss experts studied the relationship between sugar consumption and heart disease in 1900 ~ 1968, and found that the mortality of coronary heart disease was positively correlated with sugar consumption. The survey in Japan also yielded consistent results. Therefore, some scholars even suggested that eating too much sugar is no less harmful to the body than smoking.
So, how much sugar can you eat every day to control the rise of cholesterol? According to the survey in Japan, the amount of sugar eaten every day should be controlled below 50g. But many foods contain a lot of sugar, for example, the sugar content of a bottle of soda water is about 20g, the sugar content of a box of ice cream is 10g, the sugar content of a cream snack is 30g, the sugar content of low-alcohol liquor is 5% ~ 10%, and the sugar in milk powder should be put in coffee. It can be seen that it is necessary to control the intake of 50g sugar every day. It's best not to eat candy, eat less snacks and put as little sugar as possible in cooking.
What is carbohydrate and what is its physiological function?
Carbohydrate, also known as sugar, is one of the important components of human body. Usually, the staple foods we eat, such as steamed bread, rice, bread, etc., belong to sugar substances. In addition, white sugar, brown sugar, and fruit also belong to sugar substances. Sugar can be divided into monosaccharide and disaccharide (such as sucrose, maltose, lactose, etc. ) and polysaccharides (such as starch, glycogen and cellulose). ) according to whether it can be hydrolyzed. Starch polysaccharide contained in rice, flour, corn and sweet potato; Sucrose in brown sugar and white sugar and lactose in milk are disaccharides; The sugar in fruit is mainly glucose and fructose, which belongs to monosaccharide.
Physiological functions of sugar: ① Energy supply. The main function of sugar is to supply energy, and more than 70% of the energy needed by human body is supplied by the oxidative decomposition of sugar. Glycogen and glucose are the main energy sources of human body. Glycogen is the storage form of sugar, which is the most abundant in liver and muscle, while glucose is the transport form of sugar. 1 g glucose is completely oxidized and decomposed in vivo, which can release energy 1.67× 104 Joule. Sugar is also an important component of tissues and cells, such as ribose and deoxyribose, which is a component of nucleic acid in cells; Glycolipid formed by sugar and lipid is an important component of nerve tissue and cell membrane; Glycoproteins that bind to protein have many complex functions.
Sugar and tumor
Foreign scholars have found that the intake of refined sugar is related to the incidence of breast cancer. The mortality rate of gastric cancer is positively correlated with grain intake. However, in fact, in countries where high starch is not the main diet, gastric cancer is also very high.
Some studies believe that dietary fiber is negatively correlated with tumors, and the intake of cereals, vegetables and fruits is the main dietary substance. At present, it is recognized that cellulose can shorten the residence time of food residues in the intestine, thus shortening the residence time of carcinogens in the intestine and reducing the chance of carcinogens contacting with the intestinal wall. Many celluloses are water-absorbent, which increases the volume of feces and promotes intestinal peristalsis. Experiments have proved that bran can reduce the carcinogenicity of some chemicals, and cellulose plays a protective role to prevent chemicals from inducing tumors. Studies have reported that people who eat a low-fiber and high-fat diet have a higher relative risk of colorectal cancer than those who eat a low-fat and high-fiber diet.
What effect does sugar have on the treatment of liver disease? Professor Jin Rui of Beijing You 'an Hospital "Health Network Liver Disease Expert Consultation Desk"
Sugar (carbohydrate) is the most important energy-supplying substance for human body. After being digested in the body, it is mainly absorbed in the form of glucose. Glucose is rapidly oxidized to provide energy. Sugar is also an important raw material for the body and participates in many activities of cells. Such as glycoproteins synthesized by sugar and protein, are components of antibodies, enzymes and hormones. Glycolipids are synthesized from sugar and lipids. It is the raw material of cell membrane and nerve tissue. Sugar plays a special role in maintaining function. Sugar has detoxification effect. When glycogen is stored sufficiently, resistance can be enhanced, food can supply enough sugar, and energy consumption in protein can be reduced.
The liver is an important organ for regulating blood sugar concentration. The original glycogen in the liver accounts for about 5-6% of the liver weight, and the average glycogen in adults is about100g. When a large number of sugary foods are ingested for a long time, the liver glycogen can reach about 150g, and even the healthy obese can reach 150 ~ 200g. When they are hungry for more than 10 hour, most of the liver glycogen is consumed.
Patients with liver disease should be supplemented with enough sugar to ensure the protein and heat requirements, thus promoting the repair and regeneration of liver cells. Storing enough glycogen in the liver can enhance the resistance of the liver to infection and toxins, protect the liver from further damage and promote the recovery of liver function. However, the storage of glycogen in the liver is limited. Excessive glucose supply cannot synthesize polysaccharide, so it is necessary to prevent obesity caused by excessive calories.
When blood sugar is too low or appetite disappears, glucose can be injected orally or intravenously. After oral administration, glucose is absorbed through the portal vein and directly enters the liver, which is more beneficial than intravenous infusion. If patients with liver disease have impaired glucose tolerance, elevated blood sugar and hepatogenic diabetes, it is not appropriate to inject glucose intravenously or orally.
Learn to eat sugar and live a healthy life.
Sugar is the most economical energy for life. Among the three alternative energy sources of life, sugar, fat and protein, only sugar is the most economical and safe. After being digested and absorbed by the human body, sugar is easily converted into glucose (blood sugar) in the blood. Blood sugar can pass through the blood-brain barrier smoothly and become almost the only continuous energy source for brain tissue under normal circumstances. So, how can we fully enjoy sugar in our daily life?
First, give full play to the antioxidant, fresh-keeping and seasoning functions of sugar in diet therapy and daily cooking to meet people's good dietary needs for taste and health. Sucrose is easily hydrolyzed into reducing monosaccharide when it is heated by acid, so sucrose solution has antioxidant properties under certain conditions. These antioxidant properties of sucrose are of great significance to protect vitamin C in sugar from being destroyed, and then cooperate with antioxidants such as vitamin E to prevent lipid peroxidation during food preservation and cooking.
Secondly, the primary alcohol groups in sucrose are easily esterified with fatty acids to form sucrose esters under certain conditions. Sucrose ester is an efficient and safe emulsifier, which can improve many properties of food, such as enhancing the flavor of food. Sucrose ester is also an antioxidant. As an additive in fatty food, it can prevent food from rancidity and prolong the shelf life of food. Thirdly, in cooking, if we can make full use of sucrose, a valuable antioxidant, fresh-keeping and seasoning property and function, it will be very beneficial to enhance nutrition, enrich taste and improve quality of life. Four, medicated diet and dietotherapy medicated diet and dietotherapy medicated diet is an important part of the huge treasure house of traditional Chinese medicine, is a part of the world-famous food culture with China characteristics.
For thousands of years, China has accumulated an extremely rich diet prescription and experience with sugar as the main ingredient. These heritages correctly guide China residents to eat and use sugar well, which is a great wealth. According to "Compendium of Materia Medica", white sugar is sweet in taste, slightly warm in nature, non-toxic, moistening the heart and lungs, relieving cough and resolving phlegm, relieving hangover and harmonizing the middle energizer, and warming the spleen and liver qi. As a dietotherapy, oral administration can moisten lung, promote fluid production, harmonize middle energizer and strengthen spleen. Can be used for treating tinea pedis, scabies, eczema, etc. caused by yin deficiency. Brown sugar contains a small amount of vitamins such as protein, amino acids, fat, chlorophyll, riboflavin, carotene and nicotinic acid, as well as phosphorus and rich iron and calcium, as well as trace elements such as manganese, zinc and chromium. Therefore, brown sugar is not only suitable for ordinary people, but also suitable for pregnant women, children and anemia patients. The dietary prescriptions of white sugar are: 1, white sugar water 9- 15g, 1-2 times a day 1 time, which can moisten dryness and relieve cough for 3-5 days. 2, sugar water 200ml, can solve the discomfort of eating fish and crabs, bad breath of garlic and leeks. 3, often taken, can cure spleen and stomach weakness, epigastric pain. Taking it several times often can relieve bittern poisoning. 4, sugar sprinkled on itchy feet can cure athlete's foot. 5. After the white sugar solution is boiled, fumigation and washing the affected area can cure eczema.
How to supplement sugar nutrition for sports people (Guangxi patriotic health campaign committee Office)
Sugar is an important nutrient for exercise. So, how to supplement sugar can have the best effect? This involves medical scientific knowledge such as sugar supplementation time, sugar supplementation amount and sugar supplementation amount.
Sports medicine has confirmed that the rebound hypoglycemia caused by the increase of insulin secretion will not improve the exercise ability, but will decrease when sugar is supplemented within 0/5 to 45 minutes before exercise. Supplementing sugar immediately before exercise can maintain the blood sugar level during exercise, because the release of adrenaline and norepinephrine after exercise will inhibit the secretion of insulin, which in turn will increase the blood sugar concentration. This shows that sugar supplementation should be arranged within a few days before exercise and avoided within 15-45 minutes before exercise. Sugar supplementation during exercise can be arranged once every 15 minutes or once every 30-60 minutes. The sooner the sugar is added after exercise, the better, and it is best not to exceed 6 hours after exercise. Therefore, while insisting on physical exercise, we should develop the habit of eating sugar at ordinary times, and we should not temporarily supplement sugar because we want to prevent exercise hypoglycemia.
Sugar supplementation is also a very particular scientific issue. Too high or too low concentration of sugar nutrient solution will have some uncomfortable effects on the body. Take sugary drinks as an example. When the sugar concentration in the drinks is more than 2.5%, it will obviously affect the gastric emptying. When the sugar concentration is greater than 10%, it can reduce the gastric emptying rate and effect, cause side effects such as nausea and bloating, and also affect the timely replenishment of water in the body; When the sugar concentration exceeds 20%, it often causes diarrhea. Therefore, experts suggest that for normal people, supplementing sugar with 1 g/kg body weight or 2 g/kg body weight can keep the blood sugar concentration at a high level during long-term strenuous exercise and promote the effect of physical exercise.
Sugar supplementation is also a very particular scientific issue. Too high or too low concentration of sugar nutrient solution will have some uncomfortable effects on the body. Take sugary drinks as an example. When the sugar concentration in the drinks is more than 2.5%, it will obviously affect the gastric emptying. When the sugar concentration is greater than 10%, it can reduce the gastric emptying rate and effect, cause side effects such as nausea and bloating, and also affect the timely replenishment of water in the body; When the sugar concentration exceeds 20%, it often causes diarrhea. Therefore, experts suggest that for normal people, supplementing sugar with 1 g/kg body weight or 2 g/kg body weight can keep the blood sugar concentration at a high level during long-term strenuous exercise and promote the effect of physical exercise.
There are many kinds of sugar, the most common ones are sucrose, glucose and fructose. Different sugars have no obvious different effects on sports ability. The absorption of glucose is the fastest after ingestion, but it will immediately increase the secretion of insulin and make blood sugar enter muscle cells, thus producing rebound hypoglycemia; Fructose can reduce insulin secretion, but it can cause gastrointestinal dysfunction. Experts suggest that everyone should try different kinds, concentrations and tastes of sugary drinks first, so as to choose sugary drinks suitable for their physical exercise.
It can be seen that measures such as supplementing sugar nutrition and strengthening carbohydrates in the diet before exercise can make the liver and muscles of the body have sufficient glycogen reserves. Supplementing sugar during exercise can increase the blood sugar level, increase the oxidative energy supply of sugar during exercise, save the loss of muscle glycogen, and reduce the energy supply ratio of protein and fatty acids, thus prolonging the endurance time of heavy exercise and delaying the occurrence of fatigue. Supplementing sugar after exercise can replenish and recover the consumed muscle glycogen as soon as possible. All these show the important role of sugar in physical exercise.
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