The importance of sugar control before illness

[ the World Health Organization ](http://www.washingtonpost.com/blogs/wonkblog/wp-content/uploads/2014/02/23/world-health-organization-survey-finds-sugar-addiction-more-damaging-than-smoking-and-longer-consumption-of-sugar-rich-foods-can-significantly-shorten-life-span/) 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.

1. WHAT

What's Sugar?

广义的糖指各种可消化的碳水化合物，包括有甜味的糖和没有甜味的淀粉；

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

反推出，每日碳水化合物在300克-400克，你即使一天都不吃糖，那米饭有没有吃超标呢？

部分食品的糖含量参考

二、WHY

糖尿病的病理

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.

三、WHEN

哪些年龄段的人要控糖

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?

未病时，体检才测就行了。

Who

谁需要控糖？

You, your family, your friends.

How

了解食物中糖的规律

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.

咸脆饼干能让血糖快速升高，它的升糖指数就高；生胡萝卜让血糖缓慢上升，它的升糖指数很低。低指数食物中，碳水化合物分解成葡萄糖分子的速度慢，对大脑的能量供应比较稳定。高纤维碳水化合物升糖指数相对较低，例如富含纤维的黑色全麦面包升糖指数低，血糖升高不会太剧烈。我们可以在面包中加一些肉或鸡蛋，再加一点橄榄油，这顿午餐有滋有味，同时给大脑供应了充足的养料。

养成良好的饮食习惯

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

附录

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

常见食物对照GI

五谷根茎类

Fish meat with egg beans

Milk

Vegetables

Fruits

saccharide

Snack class

Beverages

And this, over 400 kinds of food