Not imagine my life without sugar? Department for diabetics features: fructose, ... But do not get lost in the range of sweeteners, get safe for figure and health. Brief guide for buyers attached.
It is no secret that the sweet recover much more than from fat. Excess carbohydrates the body instantly translates into the subcutaneous fat. To lose weight, you need to first limit the sugar. For some, a ban on sweet like death. Maybe they should find another source of sweetness?
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From simple to complex
The sweet taste of food carbohydrates attached. They can be simple, such as sugar - its molecule consists of glucose and fructose, - and complex (starch
Benefits and harms of sugar vegetable fibers). The simpler, the calorie and worse for the figure!
See also:
Each 25 g of excess sugar - that's 10 grams of fat, which you inadvertently burden themselves. However, it is impossible without the body carbohydrates - they should be 55-60% of the total dietary energy. It is about 350-500 grams per day, of which 80-100 g may consist of sugar.
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But we eat it a lot more - 130-140 g, because of what polneem. Here these extra 30-50 grams per day need to be replaced in the first place, not sweeteners, and complex
carbohydrates of plant origin. Built on their diet is considered one of the most efficient and comfortable: food, consisting of complex carbohydrates take up much space in the stomach, but it contains fewer calories - there is a lot of water and fiber, which is practically not absorbed by the body.
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U.S. Department of Agriculture, in which 55% of the population are overweight, diet analyzed 10,000 Americans. All respondents graded into 4 groups of carbohydrate in the diet quota: № 1 - less than 30%, № 2 - 30-45%, № 3 - 45-55%, and number 4 - more than 55%. Last consumed 300 calories a day less, although not limit yourself to food and did not have a weight problem.
Study leader Dr. Shanti Bowman said: "He who receives more than 55% of energy from complex carbohydrates of plant origin, sits on an ideal diet - low calorie, but at the same time very nutritious, maintains a stable weight without experiencing hunger."
The principle of selection of products is extremely simple: a little low-fat milk, meat and fish, less oil and sweets instead of sugar and curd porridge put raisins, prunes and apricots. The main focus - for fruit and vegetables, including potatoes, carrots and beets. These are sources of complex carbohydrates (they are digested slowly, creating a feeling of satiety).
By the way, an effective way to reduce the consumption of sugar and calories by 10-14%, not limiting themselves to the food - to abandon drinks: alcoholic (the higher the degree, the more dangerous for the figure) and soft (lots of sugar). American nutritionists post in foster plastic bottles of Coke, stuffed 30 pieces of refined sugar. As they say, better to see once than hear a hundred times!
Secrets of choice
Those struggling with excess weight, not suitable real sugar substitutes having not only a sweet taste, but also high-calorie. These synthetic compounds, xylitol and sorbitol. The general rule is: the sweet taste should cost you as less calories!
These requirements are met by a low-calorie synthetic sweeteners, based on saccharin, sodium cyclamate, acesulfame-K. They are ten times sweeter than sugar, but unlike him, can not be digested and excreted by the kidneys. If you have them working properly, the protein in the urine is missing or does not exceed the allowable limit (0.033 mmol / l), can freely use these sweeteners in a daily dose.
If the kidneys are not in order, it makes sense to go to the fructose: this natural carbohydrate, completely absorbed by the body, is especially popular in the United States and Japan. Fructose has the same caloric value as sugar (1 g - 4 kcal), but 2 times sweeter, so lets halve calorie diet.
Another alternative in a similar situation - the sweetener aspartame, which has a low energy content: a spoonful of sugar in the tea you get 20 calories, and a tablet of aspartame - only 0.2 kcal. In chemical composition is a peptide of two natural amino acids: they not only are ballast for the body, but on the contrary, are a vital building material for the synthesis of proteins, fully digested without additional load on the kidneys and liver. Therefore, the daily intake of aspartame secure much higher than other sweeteners, - 40 mg per kilogram. With a weight of 60 kg it will be 2400 mg, or about 120 tablets per day, which corresponds to about 500 grams of sugar!
Navigator sweeteners
ASPARTAME - organic compound protein nature, 180-200 times sweeter than sugar. It is made up of 10 thousand types of products - soft and instant drinks, yogurt, chewing gum, confectionery, dry and semi-frozen desserts, jelly, chewing gum, fruit juice, kvass, sodas marked light. However, with them you have to be careful, otherwise you might exceed the safe daily dose (40 mg / kg) of the substance, without even knowing it. Before you use these products, read the composition as indicated on the label and calculate how much aspartame already got into your body. Specialists of the Center for Disease Control and Prevention U.S. warns that his bust have to pay at least a headache.
Acesulfame - synthetic substance. The daily dose - 8 mg / kg, 40-60 g sugar substitutes and it is 80-130 times sweeter.
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Xylitol - a synthetic product, less sweet than sugar, but equally caloric. From this replacement you do not win! Plus the fact that xylitol is almost completely absorbed by the body and also is not a foreign substance to it: in the cells produced daily 5-15 grams of xylitol. Used for preservation and as an additive in confectionery. Daily rate - 10-15 g 2-3 times a day.
SACCHARIN - synthetic substance in 300-500 times sweeter than sugar with very low safe daily dose - 2-2.5 mg / kg. Be careful with him saccharin should be strictly dosed - they can replace only part of the daily intake of sugar.
SORBITOL - product similar to xylitol, sweetness inferior sugar and caloric superior: to achieve the same taste, we have to put it twice! So this sweetener is not for those who are concerned about their weight. The daily dose of - not more than '40
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