Recommended daily intake of sugar

Almost all of us have a sweet tooth, and the more we try, the more we crave the sweetness and comfort of cakes, cookies, candy, soda, and other rich desserts control. As much as I love him, now is the time an important truth, and perhaps discover something about the sugar known. In addition to sweet the taste buds and satisfies your craving for sweet is sugar not to offer health benefits. Sugar is an unnatural substance, called as a result of an industrial process of refining (sugar) is produced. While sugar itself has much to offer, the refinery process, you lose all the vitamins, minerals, proteins and other essential nutrients. So say if you know that sugar is not healthy, he believes. As all of us who are addicted to sugar, here is the latest information about the recommended daily intake of sugar.

Recommended daily dose for adults and children Sugar

Since the final details of the American Heart Association (AHA) recommended daily intake of sugar that is healthy and not harmful to the body, was established for men and women. They are as follows:

    Recommended daily intake of sugar for men: 36 grams or 9 teaspoons
    Recommended daily intake of sugar for Women: 20 grams, or 5 teaspoons
    Recommended daily intake of sugar for children: 12 g or 3 teaspoons

Recommended daily intake of sugar for diabetics varies from person to person, depending on whether he / she is hypoglycemic or hyperglycemia. It is advisable to consult a doctor for your individual needs sugar before you consult understand the above information.

When talking about the recommended daily intake of sugar, not to simple sugars, which we refer in the non-alcoholic beverages and desserts, but complex carbohydrates and fruit sugars. You are not fully committed to eliminate sugar from the diet, but to compensate for excess sugar eaten, in the form of movement. To calculate the daily sugar is not an easy task, but it certainly can be checked, and by the right amount of exercise, you can limit the amount of sugar is absorbed and digested by the body.

They are not new to the evils of sugar. They know that too much sugar can lead to obesity, heart disease, cavities in teeth, bone degeneration, and of course the main cause of diabetes. But maybe somehow assumed that these effects do not apply you are. It does not take into account the fact that the sugar in the form of regular sodas and other sweet snacks a completely unnecessary part of your diet. It is an additive that is used exclusively to improve its flavor. While consumption of sugar-free food is something to penetrate not even be in a position, there are options, the amount you can eat slowly reduce.

How to reduce sugar intake

Drastic reduction in the intake of sugar or total elimination, it is not recommended, because if you use your body in a high sugar content can, blood sugar levels drop dramatically, leading to several health conditions such as dizziness, weakness, nausea, etc. Also, a surplus can also cause fatigue, and hyperglycemia. Look, as you slowly and steadily to reduce the amount of sugar you consume daily, and recourse to a general healthy diet.

    First, remember that you are not meant to avoid the natural sugars in fruit and vegetables, skim milk and whole grains. They are the natural sugars that are necessary to support the body.
    Avoid processed foods such as fruit-flavored yogurt, granola bars, peanut butter, salad dressings like mayonnaise and honey farm, beans, sugar-coated cereals, juices, sweets, fruit processing, fruit juices, etc. The list is endless. Even cough syrup and chewing gum should be avoided. Some of these foods contain large amounts of sugar between the various ingredients that contribute delicious. A surprising revelation is that even a slice of whole wheat bread has 5 grams of sugar. This means that if a woman eats a piece of whole grain bread, her fourth of the recommended daily intake of sugar.
    Check food labels before you buy other products. In addition, sugar is known not only as sugar, but it goes by several other names. Some of them include molasses, sucrose, xylitol, hydrogenated starch, galactose, honey, fruit juice concentrate, brown sugar, high fructose corn syrup, invert sugar maltose, Turbinado sugar, glucose, maple syrup, polyols, sorghum, dextrose and dextrin.
    Besides avoiding processed foods, keep an eye on the amount of sugar you add to foods they eat. 1 tsp sugar in a cup of coffee is in order. But when several cups of coffee per day, multiply the calories you just consumed. Try to choose natural sugar substitutes in limited quantities to compensate for sugar flavors. Avoid artificial sweeteners at all costs. they can cause damage is worse than refined sugar.
    Avoid gaps in long tables, or ignore them altogether. Huge gap further strengthen the demand for sugar, and get set for those who are foods high in sugar.
    It is better to give to your desire for sugar from time to time, but encourage them, as you know how much damage they can do. Try a piece of dark chocolate instead of milk chocolate or fruit instead of a bar of chocolate.
    If you feel the need to dissipate, consume sugar, your opinion. Do not let the cookie jar or granola bar to reach, frozen yogurt .Take a walk, also a necessary exercise to burn that extra sugar.

As already mentioned several times previously, with the following recommended daily intake of sugar, you should keep a good dose of exercise, covered and under control. Now you know what sugar can do to your body, your body slowly weans sugar habit and lives a healthy life.

By Taha Mateen

    

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