after a period of time…

sugar is addictive as cocaine.

can be called “legal drug”,

,

, and the harm is similar to tobacco and alcohol

,

,

,

in 1960s The incidence rate of obesity, coronary heart disease and diabetes in the US increased.

and

have been considered as the “arch criminal” of “high risk” and “high fat” diet.

and

have been sponsored by the

sugar industry foundation in the 60 and 70s of last century. The

and

have successfully diluted the harm of

.

focuses on the harm of fat

,

,

until in recent years, the true face of

and

has been revealed by scholars who are unwilling to collect money. People have been “hiding” for 50 years. Therefore, in order to prevent more people from being cheated by “fake” sugar, the ninth uncle of

and

will take you to expose:

,

, ,

,

,

the reason why sugar makes people feel happy

,

and it can stimulate our brain to secrete dopamine

can not be separated from

,

,

when you eat sugar, the taste buds of

and

will be stimulated by sweetness and send signals to the brain

— nucleus accumbens

— nucleus accumbens

will release dopamine

when getting happiness becomes so simple, people will naturally choose to eat more sugar

to make themselves get more happiness

but just like drug resistance,

and

intake too much sugar,

,

on the brain stimulation will gradually reduce

,

, ,

,

,

, and

,

too much sugar for a short time

,

will cause blood sugar surge

,

at this time, a large amount of insulin

,

will cause blood sugar to drop suddenly

so often after you enjoy the short-term happiness,

will feel a little bit lost.

if you have entered the cycle of

, Congratulations

this is a standard addictive behavior

After all, as like as two peas,

is the place where the brain is stimulated by what is called

and

. The location of the stimulus is exactly the same as that of sugar.

,

,

, ,

,

,

,

,

, “” “”, “” “”, “if”, what do you want to ask for sugar?

some people will say

2″

our common sugars are as follows:

3″

cellulose as polysaccharide

can promote intestinal peristalsis

is a good hand in the treatment of constipation

(cellulose is often found in coarse cereals and coarse cereals,

such as barley, oats, millet, corn, etc.)

the above mentioned sugars

are hidden in food labels with different identities. Except for some “sugar” words (such as lactose, corn syrup, molasses, etc.), the

and

are hidden in the food labels The World Health Organization (who) recommends that the daily intake of

and

adults should not exceed 50g of

and

of

,

and

. The

,

and

should be limited to less than 25g of

,

,

and

in adults

is converted into the above standard to calculate

and

. The daily intake of sugar should not exceed 10 pieces.

should be limited to less than 5 pieces.

. In this way, you may still be a little confused. After reading the table

, you will know how amazing our daily sugar intake is

to see these “sugar content”

you may think that

fruit sugar content is far lower than the staple food

, so it’s OK to lose weight and eat fruit?

,

,

, ,

,

,

but Jiushu tells you that this way of eating

and

may not only make you fat, but also malnutrition

,

,

, ,

,

,

it is well known that

and

sugar can supplement human body energy, and

and

can also make people feel happy, happy and satisfied

but compared with the benefits of sugar

her shortcomings are a little more

,

,

01 insulin resistance

high sugar and high carbohydrate will make blood sugar soar

in a “labor model”, the pancreas will send insulin to control blood glucose regardless of day and night

,

,

, “8″,

,

but people have energyLimited

long-term intake of high sugar food

insulin can also lead to immobile

,

, “9″,

,

,

, which is the legendary insulin resistance

and

, which is also the precursor of type 2 diabetes mellitus

,

,

02 heart disease risk

high sugar diet can lead to obesity, high cholesterol,

,

high triglyceride, hyperglycemia and hypertension

,

. These are the main factors of heart disease.

,

,

and

are the main factors of heart disease. Drinking more

,

and

will also increase the risk of atherosclerosis

and it is also the first killer of cardiovascular and cerebrovascular diseases

(such as stroke, myocardial infarction, sudden cardiac death)

03 nonalcoholic fatty liver

sugar is composed of two molecules glucose and fructose

, but the way the body processes these two sugars is completely different

glucose is our energy source. Many organs in the body can metabolize

and

, including our brain

and

. However, fructose can only be metabolized by the liver. When the sugar content exceeds the amount that the liver can bear,

and

can be converted into fat and accumulated in the liver

a good piece of liver is so fat excess

,

,

, ,

,

,

04 depression and anxiety disorder

,

, “kdsp23”,

,

,

high sugar and high carbon water diet

and

can make blood sugar float up and down like a roller coaster

when blood glucose regulation breaks down,

The mood of

will rise and fall along with it.

,

,

,

studies have shown that 30% of diabetic patients with

and

have different degrees of depression symptoms.

,

, ,

,

,

05 accelerate skin aging

,

,

, ,

,

,

wrinkles are natural signs of aging

no matter how you maintain

, it will still appear when it appears, but

will accelerate the aging process.

will make wrinkles appear on your face early

because high sugar and high carbon water diet

can promote the production of advanced glycation end products (ages)

and ages can damage collagen and elastin

,

,

, ,

,

,

besides the above-mentioned

,

such as dementia, memory loss, damage to vision, weight gain, tooth decay and so on, the ninth uncle of

nine uncle knew

let you

suddenly change your food into sugar free

. That’s not like

,

. So

and

can’t reach the goal of

and

step by step.

and

recommend several practical and feasible methods

step 1: gradually reduce the sensitivity of sugar

if you had to add 5 teaspoons of sugar

and

to a cup of soybean milk

,

, then change it to 4.5 teaspoons of

and

next time, and then change it to 4 teaspoons of

and

to the last

and

. Only a little sugar

and

will make you feel very sweet

is not so sweet.

,

,

step 2: find out the sugar

and

in our life. First of all,

and

we should learn to understand the food label

and

. For packaged food,

and

can be basically solved by looking at two things:

,

[ingredient list and nutrition table]

,

,

lists all food ingredients

and

in order of “from more to less”. However, most of the nutrition ingredient lists do not indicate “sugar”,

and

, but are integrated into the “carbohydrate” category of

and

, which requires you to distinguish

,

,

,

,

the third step: eat more whole grains

,

rice, noodles, steamed bread, bread and other

,

are staple foods with very high sugar index.

and

are not high in nutritional value.

and

suggest that one part of the decimeter

and

should be replaced with various miscellaneous grains

when cooking

(such as black rice, red rice, millet, job’s tears, buckwheat,

oats, quinoa, red beans, mung beans, peas and so on)

can greatly improve the nutritional value of rice

and also easily increase the feeling of satiety

,

,

, “kdsp30”,

,

,

because the nutrition of coarse grains is good

is not easy to digest.

and

will bring burden to the stomach and intestines.

and

can cause bloating and stomachache. Step 4: choose

as much as possible. Sugar substitute is actually a sweetener

. It has the sweetness of sugar

but much less energy than sugar “kdsp”

can be roughly divided into the following two categories and two examples are given. However,

is not recommended to eat more

as a short-term substitute“

and

sauces are not only high in calories, but also high in salt and sugar.

(such as tomato sauce, chili sauce, salad dressing)

,

,

2. If

and

can eat fruit directly, do not drink squeezed

,

because the fiber of fruit is filtered by filter screen What is left in the

cup is a full cup of fructose

,

,

3.

when you see the food with “low sugar” or “no sugar” slogan, you should see whether its nutrition label really meets the standard

note: if the sugar content in the food is less than 0.5g/100g or 100ml, it can be labeled as “sugar free food”,

,

or

in a word,

don’t drink too much

, or

waiting for you is a series of operations such as obesity, ugliness and aging diseases

“kdsp33”

– end –

reference:

[1] Carine

[2] Zhao Huimin. Excessive sugar intake is harmful! Family medicine, 2016 (8): 76-76.

[3] worker’s daily. Research shows that people who eat too much sugar are prone to cardiovascular disease. Cardiovascular disease prevention and control knowledge, 2018 (7): 64-64

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