We love sweets very much

Health 2023
We love sweets very much
We love sweets very much
Anonim

And we eat (you won't believe) 37 kg of sugar a year. How much dance does it take to burn those calories?

We love sweets

We have the most enthusiastic feelings associated with the word "sweet". It symbolizes for us almost all positive emotions: joy, love, tenderness, good luck. All these "sweet moments", "sweet dreams", "sweet memories" give us away. It is useless to deny it

We are. Highly. We love. Sweet

We consume more and more sugar every year. And experts are sounding the alarm: according to the norm, which was determined by WHO, it is 50 g (10 teaspoons) per day for women and 60 g (12 teaspoons) for men. And in Russia, each Russian has 37 kg of sugar per year, which corresponds to about 100 grams per day. And that's not counting the "hidden sugars" that are added to foods to improve the taste. They contain absolutely all canned food, as well as sausages and smoked meats, juices, ice cream, yogurt, freeze-dried soups and other finished products. Everyone knows that there is little benefit from sugar, but much more harm. Someone periodically tries to pull himself together, planning to start a new life, and switch to he althy foods, and forget about the contents of the sugar bowl. But, alas, in a difficult moment, the hand reaches for another rich bun. Why is it so difficult to overcome your "sweet" addiction?

Death Quartet

Sugar (or rather, the product of its metabolism, glucose) is a supplier of vital energy for a person. It is unlikely that any other substance will give us so soon such a tangible charge of vivacity and a surge of strength. Hence - a feeling of euphoria, almost bliss, because the corresponding pleasure centers located in the brain are activated. Therefore, when a person is tired, has not had enough sleep, is sick, he feels the need to cheer himself up again and again in such a simple way. So we “seize” stress and bad mood with sweets. And this is due to simple biochemical reactions of the human body. Having become accustomed to the sweet taste, people eat more and more sweets and stock up on calories that they do not have time to spend. It often seems to all of us that while we are young and he althy, by definition, nothing can threaten us and there is nothing wrong with drinking sweet tea or eating cakes. But this is not so, take the problem more seriously:

SUGAR IS VERY DANGEROUS. Even if we do not take the condition of the skin or caries seriously, we must not forget something else: the obesity that the “sweet friend” provides us with such ease is inextricably linked with a whole bunch of diseases that carry a deadly threat. These are type 2 diabetes, hypertension, atherosclerosis, lipid metabolism disorders. They are so connected that they are called the "death quartet".

In addition, sugar reduces the reserves of vitamin B1 in the body, which leads to neurasthenia, depression, fatigue, muscle weakness.

Is there an alternative?

1. Artificial substitutes

Ever since mankind has been fascinated by the fight against obesity and artificial sugar substitutes have been included in food, the debate whether they are harmful to he alth or not has not stopped.

Take aspartame, the most common artificial sweetener today. Although it is considered a safe dietary supplement in most countries of the world, there is still one argument against for every argument in favor. Of course, it is safe for teeth (hence all these “sugar-free” chewing gums), on the other hand, it is impossible to obtain a he althy organic product through chemical synthesis. There is evidence showing that this substance increases appetite, in addition, long-term use of aspartame can cause headaches, tinnitus, allergies, depression, and insomnia. Research continues.

Many people switch to substitutes in the hope that they will consume fewer calories. But few people know that this is not entirely true. Saccharin, aspartame, asesulfame K, and sucralose are truly calorie-free. Others - m altodextrin, polydextrose, sorbitol, m altitol, xylitol, isom alt, hydrogenated starch hydrolyzate - contain almost as many calories as a teaspoon of sugar. There is also evidence that many of the substitutes, acting in the same way as all chemical food additives, overload the body's neutralization system and lead to fluid accumulation.

2. Natural substitutes

Fructose is a natural substance found in plants (mainly berries and fruits, flower nectar) and honey. It is 2 times sweeter than sugar, although it has the same calorie content (1 g contains 4 kcal). It is used in the manufacture of products for dietary and diabetic nutrition, because fructose has a low glycemic index (about 20), that is, it is accompanied by a slight increase in blood glucose levels, and its use in the amount of 30 g per day practically does not lead to an increase in insulin requirements. Fructose also raises blood sugar levels in this way, though to a lesser extent than sugar.

Brown sugar is not a substitute, but the same sugar as regular white sugar, only of a much higher quality. It is almost not refined, little purified from natural impurities, namely black cane molasses, which, as it turned out, is a storehouse of trace elements and minerals: potassium, calcium, iron, copper. The lighter the sugar, the less molasses it contains. The glycemic index of brown sugar is one and a half times lower than that of white sugar, but they are almost the same in terms of calories.

Honey contains many valuable trace elements, is a real natural cure for many diseases. But, if we talk about it as a sugar substitute, alas, it turns out that it is so biologically active that it is simply impossible to consume it much. In addition, many people are generally allergic to bee products. Doctors recommend no more than 2-3 teaspoons of honey per day.

Helpful tips for sweet tooth:

  • Give up canned foods and cut back on deli meats. They contain sweeteners.
  • Stay away from sugary sodas as they contain a lot of unnecessary chemical additives in addition to a killer dose of sugar.
  • Don't combine sugar with fat - don't eat or severely limit cakes, ice cream.
  • If you are used to drinking sweet tea or coffee, reduce the amount of sugar gradually. Ideally, it's good to accustom yourself to drinking these drinks without additives - and you will experience their authentic taste without impurities.
  • Replace sugar at least partially with dried fruits (dates, figs, dried apricots, prunes). They are less caloric, but rich in vitamins and minerals.
  • Protect your teeth. Dentists consider those with a sweet tooth to be at high risk. Choose a medium to soft toothbrush. With a compact head, as it penetrates hard-to-reach places better, and with multi-level bristles - such as the Colgate 360. Don't forget to clean your tongue regularly with a special pad on the back of the head and remember that the brush needs to be changed every three months! The teeth of those with a sweet tooth often suffer from hypersensitivity. Sensodyne Total Care toothpaste with vitamins E and B5 effectively reduces excessive tooth sensitivity and strengthens the gums. The active substances contained in the paste prevent the formation of plaque and tartar.

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