We love sweets very much
And eat (you won’t believe) 37 kg of sugar per year. How much does it take to burn these calories?
With the word "sweet" we have the most enthusiastic feelings. It symbolizes for us almost all positive emotions: joy, love, tenderness, good luck. All these "sweet moments", "sweet dreams", "sweet memories" give us away with our heads. Unlocking is useless.
We. Very. Love. Sweet!
We consume more and more sugar every year. And experts are sounding the alarm: at the rate that the WHO has determined, it is 50 g (10 teaspoons) per day for women and 60 g (12 teaspoons) for men. And in Russia, for every Russian, there are 37 kg of sugar per year, which corresponds to about 100 grams per day. And this is not taking into account the “hidden sugars” that are added to products to improve the taste. They contain absolutely all canned goods, as well as sausages and smoked meats, juices, ice cream, yoghurts, freeze-dried soups and other prepared foods. Everyone knows that there is little benefit from sugar, and much more harm. Someone periodically tries to pull himself together, planning to start a new life, and switch to healthy products, and forget about the contents of the sugar bowl. But, alas, in difficult times, the hand reaches for the next bun. Why is it so difficult to overcome your "sweet" addiction?
Sugar (or rather, the product of its metabolism, glucose) is a supplier of vital energy for a person. It is unlikely that any other substance will give us such a tangible charge of vivacity and a surge of strength so soon. Hence the feeling of euphoria, almost bliss, because the corresponding centers of pleasure located in the brain are involved. Therefore, when a person is tired, has not slept, is sick, he feels the need to cheer himself up again and again in this simple way. So we “jammed” stress and bad mood sweet. And this is due to simple biochemical reactions of the human body. Accustomed to the sweet taste, people eat more and more sweet and stock up on calories that do not have time to spend. Often it all seems to us that while we are young and healthy, by definition nothing can threaten us and there is nothing wrong with the fact that we drink sweet tea or eat cakes. But this is not so, take the problem more seriously:
SUGAR IS VERY HARMFUL. Even if you do not take your skin condition or caries seriously, you should not forget about another thing: obesity, which the “sweet friend” provides us with such ease, is inextricably linked to a whole bunch of diseases that carry a mortal threat. This is type 2 diabetes, hypertension, atherosclerosis, lipid metabolism disorder. They are so connected that they are called the “deadly quartet”.
In addition, sugar reduces the reserves of vitamin B1 in the body, which leads to neurasthenia, depression, fatigue, muscle weakness.
Is there an alternative?
1. Artificial substitutes
Since mankind became interested in the fight against obesity and artificial substitutes for sugar have been included in food, disputes whether they are harmful to health or not do not stop.
Take aspartame, the most common artificial sweetener today. Although it is considered a safe food supplement in most countries of the world, but so far there is one argument against each argument for. Of course, it is safe for teeth (hence all these chewing gum is “sugar free”), on the other hand, it is impossible to obtain a healthy organic product by chemical synthesis. There is evidence that this substance increases appetite, in addition, prolonged use of aspartame can cause headache, tinnitus, allergies, depression, and insomnia. Research is ongoing.
Many switch to substitutes in the hope that they will consume fewer calories. But few people know that this is not entirely true. Saccharin, aspartame, asesulfam K, and sucralose are truly calorie-free. Others - maltodextrin, polydextrose, sorbitol, maltitol, xylitol, isomalt, hydrogenated starch hydrolyzate - contain almost as many calorieshow much is a teaspoon of sugar. There is also evidence that many of the substitutes, acting like all chemical nutritional supplements, overload the body's neutralizing system and lead to fluid accumulation.
2. Natural substitutes
Fructose is a natural substance found in plants (mainly berries and fruits, flower nectar) and honey. It is 2 times sweeter than sugar, although it has the same calorie content (1 g contains 4 kcal). It is used in the manufacture of products for dietary and diabetic nutrition, because fructose has a low glycemic index (about 20), that is, it is accompanied by a slight increase in blood glucose, and its use in the amount of 30 g per day practically does not increase the need for insulin. Fructose in this way also raises blood sugar, although to a slightly lesser extent than sugar.
Brown sugar is not a substitute, but the same sugar as regular, white sugar, only of a much higher quality. It is almost unrefined, little purified from natural impurities, namely black cane molasses, which, as it turned out, is a storehouse of trace elements and minerals: potassium, calcium, iron, copper. The lighter the sugar, the less molasses it contains. The glycemic index of brown sugar is one and a half times lower than that of white sugar, but in terms of calories they are almost the same.
Honey contains many valuable trace elements, is a real natural cure for many diseases. But, if we talk about it as a sugar substitute, alas, it turns out that it is so biologically active that it is simply impossible to consume a lot. In addition, many people are generally allergic to bee products. Doctors recommend no more than 2-3 teaspoons of honey per day.
To burn calories from these goodies, you’ll have to walk, run, swim or dance (badges from left to right).
|65 minutes 25 minutes 30 min. 40 min||30 min. 12 minutes 15 minutes. 20 minutes.||40 min 17min 20 minutes. 25 minutes|
|70 minutes 35 minutes 45 minutes||10 min. 10 min. 10 min. 20 minutes.||50 minutes 35 minutes|
Useful tips for sweet tooth:
Avoid canned foods and cut back on meat delicacies. They contain sweeteners.
Eliminate sweet soda, as in addition to a lethal dose of sugar, they contain a lot of unnecessary chemical additives.
Do not combine sugar with fats - do not eat or significantly limit cakes, cream ice cream.
If you are used to drinking sweet tea or coffee, gradually reduce the amount of sugar. Ideally, it’s good to train yourself to drink these drinks without additives - and you will experience their true taste without impurities.
Replace sugar at least partially with dried fruits (dates, figs, dried apricots, prunes). They are less caloric, but rich in vitamins and minerals.
Protect your teeth. Dentists consider a sweet tooth to be a high-risk group. Choose a toothbrush with medium or soft hardness. With a compact head, as it penetrates better into hard-to-reach places, and with a multi-level bristle like the Colgate 360. Do not forget to regularly clean your tongue with a special pad on the back of the head and remember that the brush needs to be changed every three months! Sweet tooth teeth often suffer from hypersensitivity. Sensodyne Total Care paste with vitamins E and B5 effectively reduces excessive tooth sensitivity and strengthens the gums. The active substances contained in the paste prevent the formation of plaque and stone.