“Sugar” causes “body damage.” How to eat it without harming your health?
Did you know? that Thai people “addicte to sweetness” more than you think By information from the Nutrition Division, Department of Health, Ministry of Public Health. And the Thai Health Promotion Foundation (Thai Health Promotion Foundation) use to keep the information. It was found that Thai people consume up to 20 teaspoons of sugar per day! It is three times more than the amount that the body needs each day. Consuming too much sugar has a negative effect on the body. and increases the risk of developing diseases such as obesity, diabetes , and high blood pressure. Heart and blood vessel disease, etc. Report from ทางเข้า ufabet https://ufabet999.com
And how much sugar does the body need each day ?
Since 1 gram of sugar provides 4 kilocalories of energy, 1 teaspoon of sugar (which is equal to approximately 4 grams) provides 16 kilocalories of energy. Therefore, sugar consumption must be controlled so as not to exceed the limit. By the Nutrition Division. The appropriate amount of sugar per day has been determined for each age group. To help break the cycle of consuming more sugar than the body needs each day as follows:
- Children aged 6-13 years and seniors aged 60 years and older consume an average of 1,600 calories per day. You should not consume more than 16 grams of per day, or about 4 teaspoons.
- Teenagers, both male and female, aged 14-25 years, consume an average of 2,000 calories per day. You should not consume more than 24 grams per day, or about 6 teaspoons.
- Working people aged 25-60 years will use an average of 1,600 calories per day. You should not consume more than 16 grams of per day, or about 4 teaspoons.
- Men and women who use a lot of energy will use an average of 2,400 calories per day. You should not consume more than 32 grams per day, or about 8 teaspoons.
How can I control my sugar intake ?
- Gradually reduce the amount
For those who are addict to sweetness. If you completely overdo it, your body will not able to adjust properly, causing you to feel hungry and crave sweets even more than before. Therefore, if you really intend to reduce sweetness You have to do this gradually. For example, from drinking 2 bottles of soda a day, try reducing it to just 1 bottle but dividing it into 2 drinks. When you start to feel better, gradually reduce it to half a bottle. Until the body gets used to it You may stop drinking altogether.
- Focus on natural sweetness
Try switching from snacks to fruits that don’t have a high amount of instead. Because is a source of energy that does not provide any nutrients. To the body But if you eat fruit, you will also receive other vitamins and minerals. In addition, in one day we also eat carbohydrate foods such as rice and noodles. When digested, this type of food turns into sugar. Therefore, food in daily life has a certain amount. Sugar is enough for the body. Therefore, there is no need to consume again.
- Say ” Wan Noi ” to make it catchy.
Some working people addicte to drinking a drink every morning. Whether it’s tea, coffee, milk or fruit juice, but do you know how high the content of each drink is? some drinks Just one glass is more than your daily intake. But if you really can’t quit, try ordering “less sweet” to make it stick in your mouth because at least you’ll be able to reduce the amount of somewhat. If there is any restaurant that still tastes delicious even though it is less sweet. It will become your regular or favorite shop.
- Use sweeteners instead of sugar.
Currently, there are natural substitutes that do not affect health, such as Stevia extract, which is 450 times sweeter than and does not provide energy. Or is it a alcohol such as erythritol. That is produced from the fermentation of glucose with yeast? Although less sweet than sugar But there’s hardly any energy at all. These substitutes will help you eat dessert with less than half the calories.
- Get enough rest.
The body is tire. Blood sugar levels are unstable. The body therefore needs energy to compensate. Especially the sweetness That can reduce fatigue, weakness and drowsiness, so if we get enough sleep At least 6-7 hours, don’t sleep late to reduce consumption in the middle of the night. The body will be fully rested, various hormones will release and it will work more efficiently. Refreshing body animated Be in a cheerful mood and not stressed. I won’t feel like craving dessert.