[How much sugar is consumed in a day]_ absorption index _ absorption target
Sugar can ensure the strength of the human body. By absorbing sugars during fitness, we can have greater strength to exercise muscles and make muscles grow faster.
Without sugar, we would consume too much uncle and muscles. Although the body is thin, muscles will also be lost.
For healthier fitness, we need to ensure excess sugar.
So, how much sugar does a person need?
1. It is best not to exceed 40 grams of “sugar” every day. There are broad and narrow senses.
In a broad sense, sugar refers to a variety of digestible starches, including sweetened sugars and non-sweetened starches; narrowly defined sugars refer to refined white sugar and syrup commonly used in food and beverage processing.
The main harm of sugar to the human body is shells.
Almost all sweet foods contain large amounts of sweeteners with sugar or syrup.
Therefore, for children and young women who like to eat desserts, biscuits, snacks, and drinks, it is common to eat more than 100 grams of white sugar every day.
But nutritionists recommend a daily intake of about 30-40 grams of sugar, that is, do not exceed 10% of total daily carbohydrate intake.
What is the concept of 30-40 grams of white sugar?
In sweets that people often eat, a tablespoon of jam contains about 15 grams of sugar, 1 can of cola contains about 37 grams of sugar, 3 small pieces of chocolate contain about 9 grams of sugar, and an ice cream cone contains about 10 grams of sugar.Biscuits contain about 10 grams of sugar.
If you do not pay attention, the limit of 30-40 grams of sugar is very easy to break.
2. Eating too much sugar will result in a very high purity of refined sugar after fracture, which can reach more than 99%, which means that there are almost no other nutrients in it, only a lot of energy.
If you eat more sweets, you will feel full because of excessive absorption, which will affect the intake of other protein, vitamins, minerals and fiber-replaced foods.
Over time, this can lead to nutritional deficiencies, developmental disorders, and obesity.
At the same time, the metabolism of white sugar in the body needs to consume a variety of vitamins and minerals. Therefore, regular sugar consumption can cause nutritional problems such as vitamin deficiency, calcium deficiency, and potassium deficiency.
Japanese nutritionists believe that excessive consumption of sweets by children is an important reason for the increase in fracture rates; American nutritionists also pointed out that children who love sweets have increased fracture rates.
The nutrition survey also found that although sugar consumption may not directly lead to diabetes, the long-term consumption of sweets has complications and repeated metabolism, leading to metabolic disorders with the human body, causing disorders in the human internal environment, and promoting a variety of chronic diseases such as cardiovascular and diabetes, Hypertension, senile cataract, dental caries, myopia, rickets.
Eating more sweets will make the human blood tend to be acidic, which is not conducive to blood circulation and weakens the defense function of the immune system.