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[Healthy Eat Well Series 3] 51, sugar, this little leprechaun

2023-02-28 04:10:34

Common food control GI food name after the first GI value The second is the caloric value reference value Superior white sugar 109 384 is far below 100, is low GI food, low caloric value to reduce obesity, grain roots, French bread 93 279 toast 91 264 mochi 85 235 white rice 84 356 udon noodles 80 27

The importance of sugar control before illness

[ the World Health Organization ]( the causes of death in 23 countries, and put forward the slogan of“Giving up sugar”.

One of the hardest things in the world is to teach people to prevent disease before they are sick.Because you are in good health, you do not know that the future has come, and your current lifestyle is the reason for the future.


What's Sugar?


What is sugar control?

Nutritionists recommend a total daily intake of about 30-40 grams of sugar, which means no more than 10% of total daily carbohydrates





Diabetes mellitus is a group of metabolic diseases characterized by high blood sugar.Hyperglycemia is caused by a defect in insulin secretion or impaired biological effects, or both.Long-term hyperglycemia during diabetes leads to chronic damage and dysfunction of various tissues, especially the eyes, kidneys, heart, blood vessels, and nerves.

More detailed pathology, aspirants can search for themselves.

The mechanism of man

The cause of diabetes comes from two major factors, genetic factors and environmental factors, I take the liberty of using a factor induction, is the aging of the pancreas. When you're young, taking in sugar puts a lot of stress on your pancreas and accelerates aging, so you should take good care of it before you do. In today's society, people need one day of energy, the supply is excess, do not let sugar continue to add drama, increase the burden of the body.

Declining quality of life

Does Sugar Increase Your Happiness? Don't you think once the sugar gets past your tongue, you lose everything? You'll have to take another hit right away. Sugar is a very primitive, even primitive, pleasure, and of course it's very easy to get, and it's very cheap, and you can't get enough of it.



I think sugar should be controlled for all ages.In modern society, sugar has been unprecedentedly abundant, and the price is low, and even extremely convenient, all over the street, it is very easy to exceed the standard.

When did you start paying attention to sugar intake?

It's best to start now, because the sugar you eat every day is already in excess.

When to test sugar?




You, your family, your friends.



Source of sugar: staple food, fruit, snacks, sugar, sugar additives.

Take the initiative to choose the right food

Glycemic Index (GI): The following quotes are worth reading several times

The glycemic index, fully known as "glycemic index", refers to the ratio of the area under the glycemic time curve caused by carbohydrates in a certain food to rise in blood sugar under a standard quantification (generally 50 grams) and the area under the glycemic time produced by the reference substance (generally glucose) multiplied by 100, which reflects the rate and ability of a food to raise blood sugar compared with glucose.It is an indicator that reflects the degree of increase in blood sugar caused by food, and is the response status of the body's blood sugar production after eating.



Within three meals, only eat 6 full, only to eat 400 grams of less than staple food, as well as protein, vegetables.


Substitutes for sugar

Brown sugar. It is also called“Black sugar”, “Brown Sugar”, contains more iron, calcium, potassium, magnesium and other minerals, with high nutritional value, but also conducive to the human body acid-base balance. According to TCM, brown sugar has the functions of promoting blood circulation and dispersing blood stasis, warming the middle and dispersing cold. But brown sugar warm, often on fire, dry mouth people should eat less.

If you can not eat these sweets, it is best not to eat, it can not control the mouth, to eat a choice.

GI table

Low-glycemic foods

Medium-glycemic foods

Foods high in glycemics



Fish meat with egg beans





Snack class


And this, over 400 kinds of food