If I gave myself the will (which, of course, I do not do), my breakfast, lunch and dinner would consist of chocolates, chocolate, cakes, croissants and once again croissants. The dream remains a dream, but I am in a pleasant illusion that sweets have reciprocal feelings for me and are not postponed by apparent centimeters at the waist.
|How To Give Up The Sweet|
Doctors recommend consuming about 5-8 g of carbohydrates per 1 kg of body weight, but not more than 300 grams per day.
"If you do not reconsider food habits, you can buy kilograms imperceptibly and unexpectedly," retorts the doctor, a dietitian, a researcher at the Clinical Nutrition Clinic of the Institute of Nutrition of the RAMS, Julia Chekhonina. "With age, we begin to spend less and less energy, although we get it in the same volume as in our youth." At this point, I imagined how I woke up, caught by the kilograms waiting for my hour, and, just in case, I was frightened.
The addiction to sweets is sometimes compared to drug addiction. "This process has not been fully studied. It is believed that in the lung carbohydrates, the gray matter of the brain needs, in which they stimulate the pleasure receptors, "explains Elena Vovk, Candidate of Medical Science, gastroenterologist, assistant professor of the Department of Therapy, Clinical Pharmacology and Emergency Medical Care of the Moscow State Medical Stomatological University ). "Some people have such a need expressed very strongly."
Do not exclude sugar completelyBy the way, there are those who have this passion come from childhood. Julia Chekhonina gives an example. If you stir a teaspoon of sugar in a glass of water and give a drink to an adult and a child, the first one may not notice the sweets at all, and the second will feel the taste very well. In children, the receptors are sensitive to glucose. If the next time to put half a spoon, the child does not like it - he will choose more sweetened water. And I understand him. I am glad that completely giving up sugar is an unrealizable and unconstructive task.
|How To Give Up The Sweet|
Why do we feel drawn to the sweet?
Sweet "for the mind," cheerfulness and mood is an excuse used by people like me. And do not lie to yourself. Sugar (sucrose) is a pure carbohydrate, and any carbohydrates provide us with energy in the process of oxidation to carbon dioxide and water. In the body, sucrose is quickly broken down into glucose and fructose. With full oxidation of 1 gram of the first, you extract about 4 kcal of energy - it provides more than half of the energy costs, explains Elena Vovk. Cells absorb glucose due to insulin: the blood sugar level rises - the level of the hormone also increases.
Noticed that soon after the sweet even hungrier? The fact is that light carbohydrates "redefine" the pancreas and it begins to produce a lot of insulin, which in turn requires a new dose of glucose. Part of the glucose is stored inside the cells in the form of glycogen, mainly in the muscles, the liver and the central nervous system (CNS), in order to quickly charge you with additional energy. But if for a long time the body receives too much glucose, fat and glycogen are synthesized from it, which is deposited in the subcutaneous tissue or in the internal organs (with type 2 diabetes or metabolic syndrome), warns Vovk and talks about fructose.
This substance is of less importance as a source of energy, but softer effects on the body. Fructose is absorbed from the intestine much longer than glucose. In insulin-dependent tissues (liver, fat and muscle), it also turns into glycogen and fat, but not immediately, but after conversion into glucose: this process is slow. When fructose enters our body by itself, for example from fruit, 50% of it turns into glucose already in the mouth, however, insulin is not required.
"Excess consumption of sugar, glucose, fructose and other refined carbohydrates leads to obesity and type 2 diabetes mellitus," says Elena. "The main cause of the latter is fatty liver disease." Add the risk of cardiovascular disease and a little aesthetics. For example, the American dermatologist Dr. Fredrik Brandt argues that sugar strikes a blow to elastin and collagen in the epidermis. The doctor believes that you can improve the texture and tone of the skin, simply by reducing the consumption of sweet.
Instead of sweetsIf you do not have medical indications for limiting light carbohydrates (and we are only talking about such cases so far), you can reduce the consumption of confectionery and find a substitute for refined sugar. Do not give up useful natural products: dairy (contain lactose - milk sugar), vegetables and fruits (lots of fructose) and other components of a healthy diet. But there is one more "but". The consumption rate of pure sugar is 30 grams per day, that is 6 teaspoons. However, insidious sweetness can lie in wait for you in the most unexpected places.
|How To Give Up The Sweet|
How to reduce the consumption of sugar?
According to American scientists, 50% of sugar comes from food from processed factory products, many of which even remotely do not seem sweet - this is the so-called added sugar, which can be firmly "hooked", limiting the "obvious". Flavored yoghurts and other dairy desserts, bread, tomato sauce, ketchup, salad dressings, crackers, canned food and then on the list - in all there are varieties of sugar.
Not to mention that you can "sort through" glucose from other sources. For example, starch, from which glucose is formed in the body, is added to sausage, meat delicacies, dairy products (again, not including starch in natural potatoes, corn, rice). The main advice is one: in all respect the measure, and the tips below will help cut down the dose of sugar painlessly for the body and psyche.
Do not drink sugarThat is sweet soda. A lot of sugar (all 6 allowed tea spoons can be depleted by drinking only one can of 0.33 liters) and no health benefits. In most cases, it does not even quench your thirst. "This is not the liquid that we need. We get not so much water as harmful compounds (dyes, preservatives) and the same sugar, "says Julia Chekhonina. - Further the organism spends additional energy that these substances to deduce, besides by means of a liquid. The result is secondary dehydration. " Teach yourself to drink only natural beverages: different kinds of tea, kvass, topical tea mushroom, unsweetened juices - agree, there is a choice.
Work out a sweet treatOur favorite fitness will help out here, and not only in the fight against calories burned. Motor activity contributes to the production of hormones of happiness and charges positive emotions no worse than chocolate. The habit of "sweetening" the melancholy is vicious. The effect will not last long, but it will have to pay extra pounds - a new "hello" to a bad mood. "Do not look for salvation in sweet or chocolate, bananas. This is not a pill from depression, "insists Julia Chekhonina.
To reduce appetiteJulia Chekhonina offers "tricks" to form the right food habits. For example, in the morning you can drink a cup of hot sweet drink or eat a bun (only not both together). This will give energy plus will speed up the metabolism. If you lean on the sweet later, you risk overeat (remember about glucose and insulin).
|How To Give Up The Sweet|
Sometimes, as in childhood, I want to climb under the blanket, and sweet tooth - to take with them to the "shelter" bag with sweets. It's time to grow up!
And to get less than something useful, for example, a squirrel: for some time after a roll you will not want to refuel with the right food. Later, you eat a teaspoon of honey: there is a lot of fructose in it, which is twice as sweet as sugar, and you will not want much. And during the day - three to five fruits. This will help reduce the overall sweet consumption.
Some nutritionists advise gradually to reduce the amount of sugar. If three pieces of coffee or tea for you is the norm, experiment with this method. You'll be surprised how after a few weeks a sip of some caramel makiato will seem to you cloying - the taste buds will have to adapt to the new rules of the game. But sharp body movements are dangerous: tearing the sweet from the heart with meat, you risk at some point to break and empty half the reserves of the nearest confectioner.
Choose fructoseNo, do not think that chocolate and other sweets "without sugar" with fructose - a cunning rescue from extra pounds. Julia reminds that chocolate is fat: "Eat such sweets as marshmallows, marmalade, pastilles - they are considered dietary, since they do not contain fat. And the calorie content of sugar is less than that of fats. "
But fruit is another matter. In addition to sugar, they contain vegetable fiber and pectin, which not only slow down, but also reduce the absorption of glucose and fructose. Plus - offer bonuses in the form of antioxidants, minerals, vitamins. Even if the latter with storage in fruits is becoming less, do not neglect the rest of the useful mass. But control yourself when it comes to dried fruits, canned and tropical fruits, such as mango: there are deposits of calories.
Also, sugar is easy to "not recognize" in foods where there are many organic acids. For example, grapefruit, pineapple or dried apricots seem sour, but actually very sweet. "A simple sensation of sweet and sour taste is enough to understand the high caloric content of the product," advises Elena Vovk. And be careful with juices. In the grape, apple, orange fresh many glucose - they know how to tease the pancreas and stimulate the appetite no worse than cakes. Your best choice is whole and not very sweet fruit.
By the way, there is an opinion that there are fruits after two o'clock in the afternoon - mauvais and impermissible luxury. Julia Chekhonina considers this a manifestation of fanaticism and does not recommend fruit at night, because fiber is too heavy for digestion. On every - purely hypothetical - case, the fruit before bedtime - lesser evil than the cake.