Edit|Yan Ying said health.
*|Yan Ying said health.
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In today's society,Sugar is widely added to a variety of foods as a sweetening substance. However, excessive sugar intake has become an important factor affecting people's health. This article will discuss the importance of moderate sugar intake and how to control it reasonably.
Mr. Zhang has a very sweet tooth and drinks several sweet drinks every day and eats a lot of sweets and chocolates. However, lately he feels like he's gained a lot of weight and often feels tired and sleepy. After a doctor's examination, it was found that his blood sugar level was on the high side, which was mainly due to his excessive sugar intake.
Control your sugar intake:Sugar is one of the energy** required by the human body, but excessive intake can lead to an increase in blood sugar, which can easily cause health problems such as obesity and diabetes in the long term. Therefore, we should control our daily sugar intake, especially the intake of added sugars. According to the recommendations of the Dietary Guidelines for Chinese Residents, adults should not consume more than 50 grams of added sugars per day, and it is best to control it to less than 25 grams. Choose low- or sugar-free foods: When buying foods, you should look at the sugar content on the food label and choose foods that are low in sugar or sugar-free. In addition, we can also control the amount of sugar we add, for example by cooking with less sugar or choosing unsweetened beverages. Increase dietary fiber intake: Dietary fiber can help lower blood sugar and improve glucose tolerance. Foods rich in dietary fiber, such as vegetables, fruits, and whole grains, should be an important part of our diet. Eat regularly: Maintaining a regular diet and avoiding overeating can help control blood sugar levels. At the same time, the number of meals should be reasonably distributed to ensure that each meal has vegetables, fruits, whole grains and other foods rich in dietary fiber. Moderate exercise: Moderate exercise can help burn excess calories and improve the body's metabolic capacity, leading to better control of blood sugar levels. It is recommended to get at least 150 minutes of moderate-intensity aerobic activity per week.
Individual differences: Everyone's physical condition and metabolic ability are different, and the response to sugar will also be different. Therefore, it is necessary to control the intake of sugar in moderation according to your own situation. Special populations: Special populations such as diabetics need to control their sugar intake more strictly, and it is recommended to make dietary and lifestyle adjustments under the guidance of a doctor. Don't limit sugar intake too much: While too much sugar intake is not good for your health, limiting sugar intake altogether can also have negative health effects. We should consume sugar in moderation and maintain a balanced diet and lifestyle. Watch out for hidden sugars: Some foods may contain hidden sugars, such as some condiments, processed meat products, etc. When buying food, you should carefully check the food label to know the sugar content of the food.
Raising awareness about sugar:Understand the impact of sugar on your health and recognize the importance of controlling your sugar intake, so that you can consciously control your sugar intake. Learn to read food labels: Learn to read the nutrition facts and ingredients lists on food labels to understand the sugar content and types of added sugars in foods. Exercise in moderation: Moderate exercise can help burn off excess calories and improve your body's metabolic capacity, which can lead to better control of blood sugar levels. It is recommended to get at least 150 minutes of moderate-intensity aerobic activity per week.