吃糖究竟有什麼危害？為什麼那麼多人標榜無糖飲食？

12-21

如題。

與其日常拒絕吃糖不如控制米飯的攝入量。一個普通的中國人，午餐和晚餐如果各一碗（200g）米飯就已經嚴重超標了，正確的做法是每頓飯只吃100g及以下的米飯。流行病學調查表明，東亞地區以米飯為主食的人群，糖尿病之類的發病率比世界平均水平高很多。日常性地持續不斷過多攝入含有豐富澱粉的主食的危害比平時偶爾喝點含糖飲料和點心啥的相比，要顯著多了。

看人看時。

別被無糖這兩個字困惑呢一部關於糖的That Sugar Film 2014) 自己看記錄片說話吧

今天剛好二十天，自從我踏進這所老街廢舊醫院後的私人牙醫診所開始治療已經整整二十天了。

每次，我騎著我的小破車從0.23km外壓過馬路，踏入起伏不平的青石板路，牙齒上下磕碰。再拐上大坡，有條30+kg的大狗總是趴在地上看我走過，剛開始我看到他腿都軟了，怕他脖子上的鏈條不夠粗，不夠緊。這兩天我卻開始心疼他，心疼他的主人太過懶散，使他只能像只3kg的poppy在地上喘氣。

一個不足二十平米的小診所，每天來來往往著小鎮的居民，醫生很儒雅，堅決地給自己規定周六不上班，所以周五周日總是很熱鬧的。大家安靜地在藍色快餐椅上坐著，過幾分鐘，總會有人忍不住打破沉默，診所里便瞬間高低起伏起碎碎的方言。

我從第一天因為被戳到牙神經疼得飛起到第二十天已經能穩如泰山躺在椅子上讓各種機器在我牙齒里進進出出，就是我的口水分泌的有點多，好尷尬。

吃糖有什麼壞處？就是年紀輕輕，剛剛是二六芳華的年紀後槽牙就全壞了。

可以在夜晚享受牙神經一抽一抽的跳舞，讓你疼得恨不得拿針去扎牙齦。

補牙補的各種不爽，張了一個多小時的嘴巴，導致骨骼酸的我打不了哈欠好難受，新補的牙恨不得把他扣下來別礙著哀家吃飯。

珍愛生命，遠離糖果。

望你我共勉。

主要是控制熱量吧，糖本身的單位熱量是大約400大卡/100g，人體每天代謝需要的熱量是2000大卡左右，而現在大多數含糖製品添加的糖量都是很高的，糕點類的往往是麵粉、雞蛋、糖各三分一（另外兩樣本來也是高熱量），所以如果不控制糖分攝取的話，隨便多吃點，熱量攝入超過2000是很輕鬆的事情

無知與迷信。

多年前一個學弟說,我不吃糖,糖吃多了就吃不了苦了.

糖太美妙，甜味讓我們整個人都身心愉悅。

但是！！！那是因為人類祖先無法接觸大量的糖。我們的基因為了讓老祖先們主動去尋找糖，比如水果里的果糖，而讓糖刺激我們的味覺和神經，變得那麼美妙。

現代社會，糖觸手可及。大量的廉價糖，比如果葡糖漿，又被食品商濫用。我們不再是身處於少糖的遠古時代，而是處於一個需要控制糖攝入量的現代社會。讓我們對糖說：越甜越是有罪，脂肪找隔壁那位! ヾ( °д)ノ゛

1. 糖進入身體後會發生什麼？What sugar does once it enters the body？
Sugar enters the body, splits into two parts: glucose and fructose; both of which make their way to the liver. Once in the liver, the glucose is dealt with efficiently. It』s either used immediately for energy or it』s stored for later, like spare batteries. However, the liver doesn』t have a system to regulate the fructose. And if all our spare batteries are full, then it rapidly turns into fat. Some of that fat is gonna stay in the liver and you』re gonna have increased risk for diabetes. When our body has much glucose, a hormone called insulin is released. It』s like the key to open our cells so that they can absorb all the glucose, remove it from the bloodstream and burn it for energy. But it also turns off our fat-burning processes. So when we are eating lots of sugar. we』re putting fat into our bodies via the fatty liver. Plus, because of all the glucose, we maintain the level of insulin, which tells our fat cells to hold on to the fat. We cannot burn out fat when insulin is around dealing with all the sugar.

2. 糖讓我們情緒波動! Mood swings
Big highs when I have the sugar and I feel super alert and switched on for about 45 minutes and then I』ll get the feeling of real lethargy, I』ll feel vague, a bit aloof until I get that next hit again. It is due to the glucose level is going constantly up and down. A high mood does not mean a pleasant mood.

3. 糖會對我們大腦做什麼?What sugar does to our brains?

we see a sugary cue/trigger
brains release dopamine: get that
we get the sugary item
brains release opioids and beta-endorphins : we feel terrific (same rewards as nicotine, cocaine and sex)
but it doesn』t long

If we eat such sugary items often and establish this happy feeling of reward, it may create subconscious habits, which are easily triggered by sugary food.