For your health, please reduce sugar

Studies have shown that high-sugar diets increase blood sugar, free radicals, and compounds that increase inflammation. Over time, too much sugar can increase your risk of obesity, diabetes, and may even increase your risk of developing certain chronic diseases such as cancer and heart disease. Some studies have also shown that sugar may reduce the diversity of healthy bacteria in the intestines in just one week, making your digestive system dull. So, what are the hazards of eating more sugar?

For your health, please reduce sugar
1, Tooth decay. Free sugars include white sugar, rock sugar, brown sugar, fructose, etc., and sweets (such as ice cream, chocolate) and beverages (including milk tea and yogurt) are usually added. After the fruit is squeezed into juice, the sugar is also a free sugar. Free sugar itself does not cause tooth decay, but it will become a food for bacteria in the mouth. These bacteria will produce acid after eating sugar, which will cause tooth decay and usually only take 6 months.

2, Long acne. The sugar will adhere to the collagen in the skin, making the collagen fibers more fragile and fragile. The three-dimensional firming of the human skin is due to the mutual traction between the collagen fibers. After the traction is reduced, the skin collapses, the elasticity is weakened, and wrinkles appear. In addition, sugar is easy to eat more acne, the study found that high blood sugar and insulin will affect the normal function of the skin metabolism, leading to more secretion of oil on the face, more prone to acne.

For your health, please reduce sugar
3, Causing gout. Excessive sugar can easily lead to the formation of endogenous uric acid in humans, and uric acid is too high, it is easy to cause gout. A survey in the United States shows that the incidence of gout in people who drink a lot of sweet drinks is 120 higher than those who do not drink sweet drinks. Times. It can be seen how terrible the danger of excessive sugar.

4, Memory loss. In 2012, scientists at the University of California, Los Angeles conducted a rat experiment that revealed for the first time that a long-term high-fructose diet would slow the brain and reduce learning and memory.

For your health, please reduce sugar
5, Obesity. Needless to say, the amount of exercise is not too big, the amount of exercise for modern people is generally not too big, the food that is eaten three meals a day can already meet the demand, not to mention the extra sugar, that is, the energy of the original intake is likely to have Remaining, converted to fat in the body.

6, Increased risk of heart disease. The study found that the more sugary drinks a child drinks, the higher the triglyceride content in their blood. Children who drink 1 serving of sugary drinks a week can improve heart health and reduce the risk of heart disease in the future.

For your health, please reduce sugar
Therefore, for your health, please reasonably “reduce sugar”

For your health, please reduce sugar
7, Increase the burden of islets. Eating sugar does not directly lead to diabetes, but high-sugar diet can cause short-term blood sugar increase, which increases the burden of pancreatic islet; high-sugar diet can lead to obesity, easily lead to relative insulin deficiency, or insulin resistance, greatly increasing diabetes. risk.

What are the reasonable and healthy ways to reduce sugar?

1, Sugar to reduce “add sugar”

It is necessary to reduce the intake of added sugar (or free sugar), but does not include sugar in natural fruits and natural carbohydrates in staple foods.

Adding sugar refers to sugars that are artificially added to foods and have sweet taste characteristics, including monosaccharides and disaccharides. Commonly found are sucrose, fructose, glucose and the like. White sugar, white sugar, rock sugar and brown sugar in daily life are all sucrose.

2, Children and adolescents do not drink or drink less sugary drinks

Sugary drinks are the main source of added sugar for children and adolescents. It is recommended not to drink or drink sugary drinks.
3, infant food does not need to add sugar

Infants and young children are advised to drink boiled water. When making complementary foods, artificial sugar should also be avoided.
4, Reduce the consumption of high-sugar packaged foods
It is recommended to reduce the frequency of packaging foods such as biscuits, ice cream, chocolate, candy, pastries, preserves, jams, etc., which are added with sugar during processing.

5, Less sugar in the cooking process

Try less sugar in the home cooking process, try to use pepper, garlic, vinegar and pepper to taste the food instead of sugar, and reduce the taste of the taste buds.

6, Go out to eat a la carte

When eating out, choose a variety of sugary vinegar, fish-flavored pork, braised pork, sweet potato, sweet soup and other sugary dishes.

7, Replace the drink with boiled water

The best way for the body to replenish moisture is to drink boiled water. In mild climates, adult males consume at least 1700 ml (about 8.5 cups) of water per day and women consume at least 1500 ml (about 7.5 cups) of water.