Take one more bite and add 8 diseases?IntersectionEat less

There are many types of sugar in life, such as glucose (monosaccharides) that provides energy for the human body; lactose (bischant sugar) in breast milk, milk and cheese; and controversial sucrose (bicosecoli); and various foods Fructose (monosaccharides) and so on.

Among the sweet and sour, bitter and salty taste, many people don't like the four flavors, but few people don't like sweetness.

Many children like to eat sugar, and many parents will use sugar as a "artifact". But do you know? The harm caused by sugar intake is huge!

What are the harm to health for too much sugar?

Increase the risk of myopia

Long -term sweet -loving children are more likely to have myopia than ordinary children, and the degree progress is faster. This is because too much sugar will cause blood sugar to increase, correspondingly reduce the osmotic pressure of the body fluid, causing the water in the eyeball to penetrate into the crystal body, causing the crystal deformation and increased littering, thereby increasing myopia.

Increase diabetes risk

Eating too much sugar can cause obesity, which increases the risk of diabetes. 80%to 90%of patients with type 2 diabetes are accompanied by overweight and obesity.

Increase the risk of cardiovascular disease

After a long time eating sugar caused obesity, it may cause cardiovascular disease.

Increase the risk of dental caries

Eating sugar often provides a good breeding environment for bacteria in the mouth. After contacting these bacteria and sugar, it is easy to cause an increased acid component in teeth, teeth, and oral cavity. Teeth are often attacked by acidic substances, which can cause dental caries and oral diseases, such as tooth decay.

Increase the risk of malnutrition

Too much consumption of sweets will increase blood sugar, inhibit appetite, will cause children's anorexia, insufficient high -quality protein intake, and long -term delay in growth and development. In addition, the metabolism of sugar in the body requires a variety of vitamins and minerals. Therefore, eating sugar more can cause various nutrients such as vitamin deficiency, calcium deficiency, and potassium deficiency.

Increase the risk of cancer

Although sweets are not directly related to certain cancers, they may be potential. Eating too much sugar can cause obesity, and obesity is a hidden danger of multiple cancers. Obesity children will suffer from pancreatic cancer, bladder cancer, gastric cancer, and bowel cancer in the future than children with normal weight.

Increase the risk of depression

Eating too much sugar will increase the risk of depression. A survey of more than 3,400 middle -aged people published in the "British Psychiatry Magazine" found that there are too many people with sugar containing foods such as sugar in diet, and the risk of depression may increase by 58%.

Tips: Control the intake of sugar. It does not exceed 50g a day, and it is best to control below 25g.

Learn 5 methods to help you eat less sugar

Be careful of invisible sugar in life

Although some food names do not have sugar, the sugar content is not small. Even salty bread contains sugar.

Example:

1 can 330 ml of cocoa with about 35 grams of sugar

1 bottle of 430 ml of fruit juice is about 45 grams of sugar

1 cup of 500 ml of milk tea is about 50 grams of sugar

1 piece of cream snacks is about 30 grams of sugar content

100 grams of white noodles contain about 10 grams of sugar ~ 20 grams

Learn to watch food packaging

① Look at the ingredients:

Glucose, sucrose, fructose, lactose, maltose, honey and corn syrup are all sugar. The more the ingredients in front of the food ingredients, the higher the content.

② Look at the nutritional composition table:

If there is no sugar content, you can refer to the carbohydrate content in the table. It should be noted whether it is "every 100 grams", or "every" and "each portion", because it means that we eat a whole bag of snacks, and the calories you consume are how many times the nutrition label.

Use natural food instead of artificial sugar

There are also sugar in fruits and fruits, but it is not within the range of sugar control, but this does not mean that they can be eaten at will. The "Chinese Resident Dietary Guide (2022)" recommends that the daily intake of fruits is 200 grams to 350 grams, and the juice cannot represent fresh fruit.

平时喜欢喝甜粥的朋友，可以放一些葡萄干、枣、桂圆干、枸杞子等，而不是白砂糖、冰糖，不仅能满足甜甜的口感，而且还能摄入钙、钾、铁、镁、 Phosphorus and other minerals, vitamins and dietary fiber.

Use less sweet and sour and braised method for cooking

Like red -roasted meat and fish flavor shredded pork, a piece of braised pork ribs, braised fish, and fish flavor shredded with about 25 grams to 30 grams of sugar, sweet and sour ribs and sweet and sour ridge must be added with about 75 grams of sugar each. Eating casually is more than a day of recommendation.

Eat fruit and choose low sugar

The sugar content of fruits is also high or low, not sweet, it means that the sugar content is high.

Fruits with low sugar content (4%~ 10%sugar content): grapefruit, watermelon, green plum, strawberry, bayberry;

Fruits with medium sugar content (10%to 15%sugar content): oranges, papaya, peaches, apples, grapes, pineapple, kiwi, pomegranate;

Fruits with high sugar content (sugar content & 15%): bananas, persimmons, lychee, hawthorn, sugar cane, fresh jujube, dragon fruit.

The daily intake of fruits is 200 grams to 350 grams. It is recommended to choose low, sugar -containing fruits, and high sugar -containing fruits do not exceed 150g per day.

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