A cup of whole sugar drink is more expensive. Nutritionists recommend painless sugar reduction starting with half sugar drink

"Douduo half green sugar, less ice, and whole milk sugar remove ice……" Ordering mobile drinks has become a cultural and social event in Taiwan. When colleagues invite a contract, they will fill in the order if they are not happy. However, nutritionist Liu Yili reminds that if you drink more than three or four cups of sugary drinks a week, you may become sugar-free in the long run, and you will be listless if you lack sugar. For physical and mental health, it is recommended that the sweet-loving "sweet man" try to reduce sugar, reduce sugar, or even have no sugar.

Low cost and sweetness, use high fructose sugar for hand-wrapped drinks.

Liu Yili said that after drinking sweets and eating sweets, the brain absorbs glucose, blood sugar rises, and serotonin secretion increases, which seems to give the brain an energy bar, and the mood will improve and be filled with happiness. At this time, colleagues talked about and chatted about gossip, and their work seemed not so bad or tiring. However, this type of office culture may have "saccharides" and "saccharide-loving people". Excessive polysaccharides can easily reduce insulin sensitivity and blood sugar is unstable, making it a candidate for the three high-grade chronic diseases.

Generally speaking, mobile drinks often use high fructose (corn) sugar, sucrose, brown sugar, honey and other sweet additives. Among them, high fructose sugar has the highest usage rate. There are three reasons: one is that the sweetness is high, and only a little bit can you achieve a certain sweetness. Secondly, the sweetness is not affected by temperature, and you can feel the sweetness when poured into ice water. The most important thing is that it is low cost, and businessmen often enter the goods in large buckets.

Liu Yili said that if the mobile drink shop does not indicate the source of sugar, they almost always use high-fructose sugar. Research has proven that if you take this type of sugar for a long time, it is easy to cause fatty liver, high blood lipids, low-density cervical sterols, and increase the chance of pain. This is also one of the reasons why you should drink less hand-dried and sugary drinks.

Ask the store if there are options such as honey, brown sugar, sucrose, etc.

If you can't help but want to drink sweet drinks, Liu Yili suggested that when ordering a purchaser, he would actively ask the merchant "Can you add some money and change it into honey, brown sugar, and sucrose." Compared with high fructose sugar, honey contains enzymes and minerals, which is the first choice for added sugar. Brown sugar contains iron, has lower sweetness and is less harmful to health.

However, honey, brown sugar, sucrose, and high fructose sugar are all "extra" added sugar. Liu Yili said that the intake should be reduced to avoid accumulating heat, thickening the waist, and storing abdominal fat, increasing risk of graft syndrome.

A cup of whole sugar drinks will exceed the recommended sugar intake for a day.

Liu Yili pointed out that adults need about 1,800 calories per day, of which the additional sugar should be less than 180 calories, which can be converted into 9 sugar cubes and 45 grams of sugar. According to data from the China Diabetes Education Association, the general micro-sugar of hand-plated drinks is about 25 grams of sugar and half-sugar is 35 grams of sugar, and the whole sugar exceeds 50 grams. The National Health Administration recommends that a maximum of 50 grams of sugar be taken every day. As long as you order the whole sugar beverage, it will almost exceed the standard.

For example, a large cup of half-sugar milk contains about 9 sugar cubes, and a large cup of whole sugar half-sugar milk contains 12 sugar cubes. If you order whole sugar and green and other sour-tasting beverages, the operator must add more sugar. One cup contains about 14 sugar cubes, which is higher than the recommended amount per day.

The sugar ban needs to be increased, and it will become a habit after persisting in reducing sugar for 3-6 months.

How to make people who love to eat sweets and drink with their hands slowly move away from the harm of sugar? Liu Yili said that if a stinger bans sugar immediately, he will live a sugar-free life without sugar, and his life will be colorless, unable to raise his affair, and no vitality. Therefore, if you want to reduce sugar, you must proceed step by step to reduce the sugar intake. In addition, you must also choose the right sugar to reduce the "sugar damage".

Liu Yili suggested that you start with no "full sugar" and try to make drinks that make you less sweet. First spend a month to enjoy the sweetness of half sugar, and then change them into three-quarters sugar and no sugar. "If you want to grow into a new dietary habit, you have to last at least 3 to 6 months."

Make good use of fresh milk and fruit to add natural sweetness to the beverage.

If you really can't drink sugar-free drinks, Liu Yili recommends adding some fresh milk to the drinks, and the red tea will turn into fresh milky red tea, because fresh milk has some natural sugar, which can increase the taste, but there is no burden of extra sugar. Furthermore, put some diced fruits in the drink, such as mango, strawberry, diced lemon and other pieces of fruit grains, to turn them into delicious fruit tea.

"If you want to reduce sugar, you have to choose ingredients carefully." Liu Yili said that most of the ingredients such as pearls, bobs, coconuts, etc. are boiled in sugar water, high sugar and high heat. If ingredients are added to the hand-dried drink, the drink should be sugar-free. In addition, special methods such as milk foam and milk caps, as well as Yangzhi Nectar, which has been popular in recent years, are all high-sugar beverages. It is recommended to drink less.

8 The secrets of reducing sugar

1. You still need to eat enough powder and carbohydrates for your meal. If you don’t eat it, you will want to eat sweets and drink sweets.

2. No matter how busy or slow you are, you should eat breakfast. Your brain needs glucose to maintain. If you don’t eat it in the morning, you will easily become sweet.

3. When eating desserts, pair it with sugar-free beans.

4. Try to treat fruit as dessert.

5. When you click on the hand to drink, gradually reduce sugar, from whole sugar, half sugar, and micro sugar to sugar-free.

6. When eating cakes and desserts, find someone to share the food and reduce the amount of it in half.

7. Cultivate to eat slowly and drink slowly and other eating habits.

8. Take more dietary fibers to stabilize blood sugar and reduce sugar-loving desire.