Many people say that they don’t eat sweets, don’t touch the bakery. I don’t like sweet water, but why?sugarStill rising and getting fat…
information from medthai.com said that each day we receive sugar From regarding 100 – 400 grams of food, mostly from carbohydrate foods.
Many foods are unsweetened but contain sugars, such as lactose in human milk, cow’s milk. But when we eat bread The flour is mixed with the enzymes contained in the flour. decomposes, causing a sweet taste, known as Maltose (maltose) Like steamed rice, glutinous rice looks bland, but inside there is a hidden “sweetness” which is sugar
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Benefits of sugar : 1 gram of sugar provides 4 kcal of energy. When we eat sugar, we feel refreshed. Organs and tissues in the body need energy from sugar. 70% of body movement comes from the energy of sugar.
sugar Useful for food preservation, fermentation and medicinal purposes.
The penalty for sugar : cause obesity, diabetes, coronary artery disease unbalanced digestive system causing too much acid in the stomach It has an effect on increasing bad cholesterol (LDL) and reducing good cholesterol (HDL).
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Department of Healthreported that People who eat too much sugar in their first 40 years of life. More likely to have type 2 diabetes and chronic non-communicable diseases (NCDs) (Non-communicable diseases) ranging from diabetes, obesity, high blood pressure, imbalanced immune system make it easy to infect cardiovascular disease, etc.
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World Health Organization (WHO) say sugar cause various diseases, suggestEat no more than 6 teaspoons (24 grams) of sugar per day. In normal people, but if you are already diabetic, you should not exceed 2 teaspoons per day.
WHO It is recommended that the amount of added sugar in the diet should not exceed 10 percent of the total daily energy intake.
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From the numbers of sweet eating among Thai people, it was found that We consume three times the recommended amount of sugar, or regarding 20 teaspoons per day. A few years ago, statistics emerged. fat boy Thai children have the most belly fat in 5 years, and Thai children under 15 years of age suffer from diabetes 6 times more.
and also found that 17 million Thai people said they drank soft drink every day by numbers Sugar in canned soft drinks Contains 34-46 grams of sugar That’s 8.5-11.5 teaspoons.
Half a banana, 5.1 tsp of sugar (Credit: freepik.com)
Unconsciously eating sweets: Bureau of Nutrition, Department of Health keep numbers Sugar in Thai Fruits Compare the weight per 100 grams, for example
Banana (1 small fruit) contains sugar 21.8 g = sugar 5.5 tsp. / 23.7 g. g. / 2 jackfruit, sugar 28.2 grams = 7.1 tsp.
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Green cantaloupe 5 pieces, sugar 5.8 g = 1.5 tsp. / 4 school rambutan 17.9 g = 4.5 tsp. / 1 large rose apple 7.9 g = 2 tsp. / 10 outer cherries 10.7 g. = 2.7 tsp. / Kinnaree watermelon 8 pieces 8.0 grams = 2 tsp.
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Monthong durian ½ medium size, sugar 21.3 g = 5.3 tsp. / 1 fruit apple 15.5 g = 3.9 tsp. / guava Sanju ½ fruit 6.4 g = 1.6 tsp. / 1 persimmon 13 g = 3.2 tsp. / Mahajanok mango ¼ fruit 14.2 g = 3.6 tsp. / Hawaiian papaya 6 pieces 9.9 g. = 2.5 tsp. / 4 mangosteen 17.4 g = 4.3 tsp. / 10 dried longan 17.8 g = 4.4 tsp. / 4 emperor lychees 13.4 grams = 3.3 tsp.
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Tangerine Bangmod 1 fruit 11.1 g = 2.8 tsp. / 1 red apple 10.5 g = 2.6 tsp.
Most Thai fruits are high in sugar. It is recommended to eat only in moderation. Otherwise, you will get fat unexpectedly. In normal people, it can be eaten by adjusting the proportions appropriately, such as very sweet fruit – eat few pieces. Moderately sweet – little sweet – eat in moderation
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Daily snacks and beverages: all have sugar high, such as
1 cup fresh coffee (normally sweet) Sugar = 7 tsp.
1 can of soft drink (325 ml.) = 8 tsp.
1 bottle of fruit juice (400 ml.) = 10 tsp.
1 bottle of sour milk (80 ml.) = 3.5 tsp.
Watch 1 glass of pearl milk (16 ounces) = 11 tsp.
Ice cream cone = 6 tsp.
Thong Yib 1 flower = 2 tsp.
Boiled rice with banana filling 1 piece = 2.5 tsp.
Sweet potato curry, 1 small cup = 6 tsp.
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America’s Sweet Eating Champion : Thai House of RepresentativesIt states that Thai people consume 3 times more sugar than the specified amount, but when compared to people around the world, Thai people are in the last 15 places who eat less sugar.India is the champion who eats the least sugar, 5.1 grams per person per day. Compared to Thai people, 29.3 grams per person per day (US unit of measure, 1 gram = 0.2 tsp.)
report from worldatlas.com said that the nation that consumes the most sugar From the Americas and Europe, a survey in 2019 accounted for the amount of sugar consumed per person per day as follows:
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1 America Humans consume a maximum of 126.4 grams of sweets per person per day. Compared to Indians, they eat 10 times more sugar. The sugar Americans consume comes from processed foods. Most of the fructose from corn syrup is found in foods and beverages. Survey found that Americans drink high-sugar beverages. (can/bottle/glass/mixed soda) at least 1 glass per day
2 Germany Eat 102.5 grams of sugar, sweet from popular Bavarian bakeries, beer, and more.
3 Netherlands 102.5 g. from beverages, bakery, snacks, seasoning sauces
4 Ireland 96.7 g. Milk tea (guava with milk and sugar) and processed food.
5 Australia 95.6 grams
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Followed by 6-10 were Belgium, England, Mexico, Finland, Canada.
Europeans eat sugar Much is present in desserts and beverages, such as Spanish 70.1 g / France 68.5 g / Italy 57.6 g / Asians are in the bottom line, considered not very sweet, such as Singapore 32 g / South Korea 30.8 g / Thailand 29.3 g / Taiwan. 22.3 g / Russia 20 g / Egypt 19.5 g / China 15.7 g / India 5.1 g
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The easiest way to reduce sugar Read food labels carefully. And try to reduce the amount of sugar in food and beverages from the original amount. Start at half a teaspoon to 1 teaspoon and gradually decrease the following day.
First, cut down on soft drinks. Sweetened juices, fruit juices (freshly squeezed are high in sugar). Choose fruits that are less sweet. drinking black coffee or tea without added sugar; andIncrease exercise to burn excess sugar. not to be converted into body fat
Honey Toast (Credit: thespruceeats.com)
But when you want to be sweet, because those dessert cafe Looks very seductive. The method is to invite friends to go along, such as mango bingsu, 116 grams of sugar, 1 plate of honey toast, sugar 36.75 g.1 slice of custard-topped toast, 10.4 grams of sugar, 35.25 grams of pancakes + ice cream, not counting the fat from the butter milk (information from lovefitt.com).
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so Eat sweet enough so that you won’t be stressed. Invite a group to eat once a week or 1-2 times a month. Eat as a group to share the sweetness.
information : Division of Nutrition, Department of Health, Thai Health Organization, medthai.com, worldatlas.com, thewashingtonpost.com
