Contents
😉 Hello sweetheart! This article talks about how to properly reduce sugar intake, how to get rid of sugar addiction.
What is sugar
Sugar in everyday life is called sucrose, which belongs to carbohydrates. Once in the body, sucrose is broken down into glucose and fructose, which quickly enter the bloodstream.
This product does not exist in nature, it was created by man through the processing of sugar cane or sugar beet. Sugar is divided into three chemical groups:
- Monosaccharides. They break down in the body into elements that do not decompose.
- Disaccharides – (“di” – two) compound of two monosaccharides.
- Polysaccharides (“poly” – a lot). These are high molecular weight carbohydrates, polymers of monosaccharides.
Types of sugar
- grape;
- palm;
- maple;
- sorghum;
- beetroot;
- malt;
- reed (many varieties).
Sugar: benefits and harms to the body
100 grams of the product contains:
- fats – 0,00;
- proteins – 0,00;
- carbohydrates – 99,80;
- calorie content – 390 k / cal.
The benefits of sugar
- When sugar is consumed in moderation, glucose helps the liver in neutralizing toxins. Therefore, glucose is introduced into the bloodstream for various intoxications.
- Stimulates the production of the hormone of joy (serotonin) in the body. A person’s mood improves noticeably and the emotional state normalizes.
- It has a beneficial effect on blood circulation in the brain and spinal cord.
- Natural sugar is found in fruits, vegetables, nuts.
Harm
Sugar is the cause of diabetes mellitus, atherosclerosis and hypertension. To metabolize it, the body must produce large amounts of insulin. It’s a tricky process! What happens to the body of a person who regularly consumes sugar:
- we easily get calories that we do not spend and begin to get very fat;
- there is an increase in blood cholesterol;
- provokes the development of thrombophlebitis;
- violation of metabolic processes;
- constant malfunctions of the pancreas;
- there is a suppression of insulin production;
- high calorie content leads to a sharp increase in body weight;
- excessive deposition of fat in the subcutaneous tissue;
- increases the feeling of false hunger;
- provokes the development of chronic diseases;
- impairs the process of thinking, memory and increases the risk of developing dementia;
- increases uric acid levels, increasing the risk of developing gout;
- the body is depleted;
- calcium is washed out;
- tooth enamel is destroyed;
- load on the kidneys;
- interferes with cardiac activity;
- harmful effect on the skin (wrinkle formation);
- accelerates the aging process of the body;
- leads to obesity;
- weakens the immune system;
- deprives the body of B vitamins;
- addictive (addiction).
According to statistics, each person eats 40 teaspoons of sugar a day, which is several times the norm. The norm is 6 teaspoons, but not in the literal sense! Sugar is present in almost all foods. For example, buns, sausages, ketchup. Therefore, the best solution is to cut back on your sugar intake.
How to break the habit of sugar
“Sugar addiction”. Probably does not sound serious. However, according to nutritionists, sugar addiction is much more difficult to treat than heroin addiction.
Most people don’t realize they are sick. How can this disease be cured? Below are the steps to get rid of fast carbohydrates that do a lot of harm to the body.
Action plan
The main thing is to realize the situation and start acting. At the initial stage of the struggle, it is not recommended to completely eliminate sugar from life. In the event of such a decision, people break down and continue to consume large amounts of carbohydrates.
At the beginning of the journey, simply reduce the amount of sweets. For example, if you used to buy a Milka chocolate every day and eat it right away, now take a smaller amount of chocolate. Eat 5-1 instead of 2 candies. Wonderful Alternative: Dates, Honey, Stevia.
The transition to a healthy diet
The desire to eat sweets is explained by the lack of any components necessary for the body. For example, when you are drawn to chocolate, it means that magnesium is in short supply. Therefore, a reasonable solution in this case would be to get it in another way, that is, to eat green apples or nuts.
Try to follow the rules of a healthy diet and do not forget about the balance of proteins, fats and carbohydrates.
Healthy sleep
Lack of energy causes a particular craving for sweets. However, when consuming large amounts of sugar, the body will react in the opposite way over time. With an excess of it, the ability to work decreases, and by the middle of the day the body gets tired.
In this case, the feeling of lethargy will become commonplace. Get into the habit of sleeping for seven hours. Rest will help you cope with addiction.
Avoid stress
In an atmosphere of constant tension, the body is looking for something that revives it. Sweets are included in this circle, because when sugar is consumed, the pleasure hormone dopamine is released, which relieves the situation and helps to cope with stress.
Drink more water, herbal tea, stay outdoors more often and, of course, take breaks between work.
Get some exercise!
The effect of activity on the body is beneficial! Excess calories will be spent on activating all processes in the body. The main thing here is your desire! One has only to want. Take your pick: swimming, fitness, running, Nordic walking, cycling, skiing, tennis, dancing. Daily walks. Skip the elevator unless you live in a skyscraper.
Video
This video compilation provides additional information on how to get rid of sugar addiction.
Friends, we are waiting for your advice from personal experience on how to get rid of sugar addiction. 😉 Come in, run in, look at the site, there is a lot of useful information ahead!