Don't eat carbs? Unhealthy! Scientific weight loss should be eaten like this.

People are born with a preference for sweetness, but beautiful girls are always worried about getting fat by eating too much sweets. Recently, sugar-free beverages occupied the business super "C bit", known as zero sugar zero calories, let people full of food at the same time to reduce the "psychological guilt."
sugar-free drinks "open to drink"? What do you need to pay attention to in your diet if you want to cut sugar scientifically and reduce sugar and stay in perfect shape?
Nose-free sugar and its "substitute
zhang Wei, deputy director of the nutrition department of the Nutrition and Health Institute of the China Center for Disease Control and Prevention, said that the "sugar-free" in sugar-free beverages refers to the absence of natural sugars, sweet taste is sweetener brought. Natural sugar is a kind of carbohydrate, including monosaccharose, double sugar, polysaccharose and so on. When the sweetness of the food is not attractive enough, people add some sweeteners to the food process.
are also natural and artificial - sugars in licorice and rohan fruit, for example, are natural sweeteners. The first artificial sweetener used was saccharin, and more and more varieties have been used. At present, China allows the use of more than 10 kinds of artificial sweeteners, such as sweets, aspartas sweet, sucralose, ansai honey, etc. , are synthetic large molecules.
"If you grade the sweetness, the sugar sweetness is 1.0, based on this, the sweetness of fructose is 1.2, the sweetness of glucose is only about 0.7." Artificial sweeteners are sweeter, usually thirty or forty times the natural sugar, some can reach hundreds or thousands of times, put a little is particularly sweet. Zhang said.
, synthetic sweeteners may have a strange, or even bitter taste. In order to ensure a good taste, the current market of a variety of sweeteners are usually used together, for example, saccharin and sodium saccharin are put a little.
Sweeteners deceive our nerves and raise the sweetness threshold
The Dietary Guidelines for Chinese Residents (2016) recommend that adults consume no more than 50 grams of added sugar per person per day, preferably below 25 grams, and sugar intake below 10% of total energy intake.
, usually 100 ml of sugary drinks contain about 10 grams of sugar, low-sugar beverages generally do not exceed 5 grams. "It doesn't look like much, but people unknowingly drink a 500ml bottle of drink, and it's easy to exceed the safety limit." Shi Li, director of the nutrition department at the China-Japansaid.
have these problems with sugary drinks, is there a problem with artificial sweeteners?
stone introduced, sweeteners than natural sugar sweet taste many times higher, originally drink sugar-free drinks is to pursue health, but often drink sweet drinks are actually their own sweetness threshold increased, may later eat white sugar sweetness can not meet the taste, choose food will also seek some sweet, salty, spicy taste, over time taste will be aggravated, and then increase the intake of energy, and ultimately lead to obesity and other risks.
intake of sugars, our systems move naturally, islets begin to secrete insulin, sugars are digested and broken down into monosaccharies for human use, excess sugar into glycogen or fat stored in the body. Zhang said that foreign studies have found that artificial sweeteners may affect the body's normal response to blood sugar. In recent years, some animal studies, cytological studies believe that artificial sweeteners may also have adverse effects on the gut bacteria and so on.
to cultivate healthy eating habits for children and adolescents, parents should choose natural ingredients
Shichildren eat more, move less, and often drink sweet drinks are common causes of obesity. "Clinically see some children with poor memory, class is easy to get sleepy, attention is not focused, at present, obesity is a big trigger. Whether (obesity) is caused by sugar or fat is not yet clear."
Shichildren and adolescents are developed from an early age, parents in their habits play an important role. Parents want their children to experience the natural taste of food, choose natural ingredients, do not add too much sweet, salty and other ingredients to the food.
"When you drink sugar-free or sugary drinks, your child's palpable taste changes, and you tend to eat desserts and overseated fruits when you don't drink a sweet drink, which can lead to a risk of tooth decay and obesity over time,"
said. Stone said.
as far as drinks are , Ishio says boiled water is the best option. "Some people like to drink sweet drinks, nothing but the taste of boiled water. This situation can choose to drink some light tea. For healthy people, drink 5 grams of tea every day, now brewed, tea has fragrance, let the water a little taste, but also can ingest tea polyphenols, is very good for the body. "Some people worry that drinking tea will affect sleep, recommends drinking some flower tea, such as rose tea, chrysanthemum tea.
stone remind that some sugar-free drinks contain carbonic acid, such as sugar-free cola, drinking more will affect the body's absorption of calcium, children's height, bone development will be affected. In addition, carbonated gas, especially in the summer after drinking will hiccup, for people suffering from gastroesophpathy may reflow, aggravate the burning of the esophology, resulting in a particularly strong discomfort. Specific risk groups should be avoided.
want to be slim and healthy how to eat
.　　"Reducing the intake of sweets, sweet drinks, sugar substitutes, etc. is a good thing and worthy of advice, but the 'sugar reduction and sugar reduction' that many young people are chasing is basically achieved by not eating staple foods. Not eating carbs is not a healthy lifestyle, and sugar reduction should be a reduction in added sugar intake, not a reduction in carbohydrates. Zhang said.
"we've lived on this land for thousands of years, and our genes have adapted to this diverse, cereal-based diet," he said. Zhang said that some people living abroad for a period of time, a large daily intake of high-fat, high-protein food, will quickly gain weight. "With a different diet, the risk of obesity, cardiovascular disease, and tumors increases rapidly. We also want to ensure proper cereal intake, so that the intake of carbohydrates to 50% to 65% of the total energy of the diet."
Zhang Suggests classification measures: eat more natural, sugary, dietary fiber-rich food, popularly speaking, is not easy to digest food, such as grains, beans, vegetables rich in dietary fiber. These foods have a relatively low sugar index, but pay attention to reasonable cooking, such as can be cooked, do not fry. Can also drink more milk, milk contains lactose, sweetness is relatively low, comprehensive use is better.
eat natural fine white rice, fine white noodles, and sweet fruit. These foods are easier to raise blood sugar and can't be eaten too much at once. And fish, poultry, eggs and other food to be appropriately matched with cereals and chips, but also the appropriate amount of intake. These foods are rich in high-quality protein on the one hand, on the other hand, high fat content, long-term eating more easily lead to excessive energy, causing obesity. You can also eat some nuts properly.
Some finely processed foods, such as cookies, chips, and cakes, contain more added sugars, although they contain natural carbohydrates, and usually have a higher amount of salt and oil to control their intake, such as eating once a week.
sugary drinks, candy, mainly added sugar, it is recommended not to eat or eat less.
" in fact, weight control is not only to control carbohydrate intake, depending on whether the total energy intake is excessive. In addition to controlling added sugars, we should also achieve a variety of food balance, in order to achieve the goal of promoting health and weight control. Zhang said. (Zhang Manyu)
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