Who does not like candy, chocolate, or cake? Most of us would love it. Sweet taste makes us more like him. However, sweet foods or sugar are often considered as an enemy of the body because of various things that can be generated. What are the dangers of consuming sugary foods? What about the proper way to enjoy sweet foods with balanced?
Negative effects of sugar that is often dreaded disease, especially diabetes or diabetes mellitus type two diabetes. The disease is caused by unhealthy lifestyles such as eating too much sugar. Excess sugar can also lead to weight gain and even obesity can lead to various diseases. Another effect is fatigue, frequent sleepiness and difficulty concentrating. Meanwhile, people who lack the sugar will look emaciated, weak from lack of energy, making it easy ill from malnutrition.Sugar is derived not just from sweet foods, because foods such as rice, bread, potatoes, and pasta contain sugar. So also in the side dishes and fruit such as bananas, watermelon or cantaloupe.Sugar derived from food is included in complex carbohydrates.While the sugar contained in sugar, syrup and the like fall into the simple carbohydrates. Soft drinks is also a contributor of sugar to the body when you consume too often. It is impossible to avoid sugar because sugar is a type of carbohydrate. And, as already known, these carbohydrates are needed to produce the energy used in daily activities. Thus, the important thing is how to consume sugar in a balanced way so as not to harm the body.
How Much Sugar May Consumed?
Consume sugar in balance means you have to arrange for carbohydrates that enter the body balanced with energy expenditure. The energy released is not the same, because it depends on your age, weight and west of activities undertaken.The average amount of energy required is between 1,500 kcal (kilo calories) for people with mild activity to 1,800 kcal (kilo calories) when the activity is. This figure also includes energy derived from fat and protein.
Because sugar is not only derived from carbohydrate foods, so in order to remain balanced, then the amount of carbohydrates that can be consumed is 40% to 50% for complex carbohydrates, and the remaining 10% to 15% for the consumption of simple carbohydrates. In short, such as the following table:
Sugar Light Activity Moderate Activity
The energy requirement 1500 kcal 1800 kcal
Complex sugar consumption
is allowed (40% – 50%) 600 kcal – 750 kcal 720 kcal – 900 kcal
Consumption of simple sugars
that are allowed (10% – 15%) 150 kcal – 225 kcal 180 kcal – 270 kcal
=======================================================You are someone with a light activity when you work more often sitting, doing homework is not too heavy and exercising once a week.You also must consider the amount of sugar contained in the proteins and sugars that are not excessive. In order not to feel hungry because it reduces the amount of carbohydrates you should eat more frequent small meals instead of eating directly in large portions. This method can overcome hunger.The body will be healthy if you are able to control the balance between energy intake through food and beverages to the energy expended through physical activity. And of course, this includes a balanced effect when you eat a variety of products that contain sugar.