A: Do you know that the military in our community has been hospitalized B: Ah? Is that the particularly chubby military A: Yes, that child didn't drink plain water from a young age, only tasted water, and almost grew up drinking sugary drinks B: No wonder he's so fat. Why go to the hospital A: "I met his mother that day and said that it was serious obesity that affected the physical development." B: Oh, this is really not a small matter On the weekend, while taking a walk in the community, hearing the conversation between the two mothers mentioned above made my heart tighten. Now it's summer vacation, and children are staying at home with almost everything available, such as fruits, drinks, snacks, etc., making it even more difficult to prevent 'little chubby'. If adults love and hate sweet foods, then for children, 'only you in my eyes' can express their full love for sweet foods. How to help children complete the challenging task of "reducing sugar" and prevent obesity during summer vacation? Today, let's talk about this topic. Which type of sugar should be reduced? "According to biology books, 60% to 70% of the energy provided by human food comes from sugars. Therefore, should we eat more carbohydrates? The term 'sugar' in the above sentence refers to carbohydrates. Carbohydrates in the diet mainly come from grains and potatoes such as rice, wheat, and potatoes. After cooking and consumption, they are digested by the human body and become glucose that can be directly utilized by the body. Grain and potato based foods are known as staple foods and can provide energy for the human body. What we mean by 'reducing sugar' is adding sugar. What is added sugar? It refers to sugars artificially added to food, including white sugar, soft white sugar, rock sugar, brown sugar, corn syrup, fructose syrup, etc. How much sugar is appropriate to eat? It is often said that eating too much sugar is not good. So, how much sugar is appropriate to eat? According to the Chinese Dietary Guidelines for Residents (2022), the daily intake of added sugar per person should not exceed 50 grams, and it is best to control it below 25 grams. What is 25 grams? Using a common white porcelain spoon as a reference, approximately 5 square spoons are 25 grams. Many people think that 'I can't eat so much sugar in a day, so I definitely don't exceed the limit'. Don't rush to make a conclusion for yourself, because not all the sugar I eat in my daily life is such direct and 'visible' sugar. Adding sugar not only includes the sugar added to food during cooking, but also includes hidden sugars in beverages, pastries, chocolate, bread, and other foods. If you accidentally drink and eat more of these beverages and foods containing hidden sugar, it is very likely that you have exceeded the limit of added sugar intake. Be careful of hidden sugar rich households. Sugar containing beverages commonly referred to include carbonated drinks, milk tea, fruit juice drinks, fruit flavored drinks, etc. For children, sugary drinks are the main source of added sugar. There is data indicating that every 100 milliliters of sugary drinks contains an average of 7 grams of added sugar. A common beverage packaging is 500 milliliters. After drinking this sugary beverage, you have already consumed 35 grams of sugar. The children mentioned at the beginning, Jun Jun, drink at least two or three bottles of beverages as water every day. Therefore, the intake of added sugar in beverages alone is already seriously excessive. Pastry and snacks are processed with a lot of sugar added, such as chocolate, cake, candied fruits, ice cream, bread, etc., which are snacks that many children love to eat. Taking ice cream, the favorite of most children in summer, as an example, every 100 grams of regular ice cream contains 15-30 grams of sugar. Some special flavors or ice creams with more additives may have higher sugar content. During the summer vacation, there is a significant increase in opportunities for children to dine out with certain dishes. In fact, just one meal can lead to children consuming excessive amounts of sugar. Because many dishes in the restaurant use more sugar, for example, sweet and sour ribs, sweet and sour sweet potatoes, Crisp sugar-coated banana or toffee banana, fish flavored shredded pork, etc., which are popular with children, are all sugar rich. (New Society)