How can body fuel become a "villain"? There is a way to control sugar
2023-05-23
Coke, only drink sugar free; Milk tea, come with three parts of sweetness; Bread, preferably whole grains without sugar... When searching for 'the harm of sugar' on a certain search engine, there were millions of related results. Our lives cannot do without sugar, but we always talk about sugar changing color. What is the cute and charming "villain" character of "sugar"? How to eat sugar scientifically and reasonably? Does not eat sugar mean controlling sugar? Sugar not only refers to the white granulated sugar, candy, chocolate, etc. that we usually eat, but also exists in every corner of our lives. Sugar is found in rice, noodles, Braised pork belly, etc. in staple foods, which can be described as ubiquitous. Broadly speaking, sugars, also known as carbohydrates, are the most widely distributed class of organic compounds in nature, including polysaccharides, disaccharides, and monosaccharides. Polysaccharides include starch, glycogen, cellulose, etc., and are mostly obtained from grains and potatoes. Disaccharides refer to maltose, sucrose, lactose, etc., which are mostly obtained from sugarcane, malt and other foods. Monosaccharides, such as glucose and fructose, are commonly found in fruits, rice, and noodles. Polysaccharides, disaccharides, and monosaccharides have the same nutritional significance, but their absorption varies quickly and slowly. Monosaccharides are the fastest and can be recycled without the need for digestion, so they replenish calories faster. The sugar in vegetables is often mainly starch, while the sugar in meat exists in the form of glycogen. The sugar content in different foods varies. Edible sugar and various grains have higher sugar content, while most vegetables and meat have lower sugar content. The sugar content of staple foods such as rice, noodles, and beans is as high as 70% -85%, while the sugar content of fruits is about 10% -20%. Processed preserved fruits have a sugar content of 70% -80%. Although the sugar content of meat and vegetables is not high, the commonly used cooking method in households usually adds sucrose to the dishes, and if you are not careful, you will consume a large amount of sugar. For example, a plate of 500g Braised pork belly will generally add 20g sucrose. In addition, the sugar content of commonly used seasonings such as soy sauce and vinegar at home also ranges from 5% to 20%, which are some sugars that may be overlooked in daily life. How does sugar transform in the human body? Sugar is everywhere in life, and there is also sugar in the human body. So how does sugar in food convert into sugar in the human body? We often hear that the indicator of a physical examination is blood sugar, which refers to the level of glucose in the blood. Sugar in food needs to be digested and absorbed by the digestive tract in order to break down into glucose and enter the bloodstream. Mouth - When the front row soldiers of carbohydrate digestion eat food, the nerves stimulate the salivary glands to secrete saliva, and the amylase in saliva preliminarily decomposes polysaccharides such as starch. Intestine - The intestinal mucosa cells of the main battle field of carbohydrate digestion contain abundant sucrase and lactase. The disaccharide is finally hydrolyzed into glucose, and then glucose can be transported from the small intestine to the blood vessels with the help of transport carriers. Insulin - the porter of blood sugar When glucose enters the blood vessel and starts to flow all over the body, a group of "porter" will appear immediately to send blood sugar to the cells. This "porter" is insulin. The liver, the reserve of glycogen, converts blood sugar into the energy needed by the human body when it enters cells. But sometimes cells cannot absorb so much glucose, and blood sugar is still very high. The human body naturally does not let hyperglycemia occur, and insulin will first send the remaining glucose
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