Who does not like the candy, chocolate, or cake? Most of us would love it. The sweet taste makes us more like it. 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 sweet foods? How is the proper way to enjoy sweet foods with balanced?
The 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 result in weight gain and even obesity can cause various diseases. Another effect is easily tired, often sleepy and difficulty concentrating. While the lack of sugar will look emaciated, weak from lack of energy, malnutrition so easily hurt.
Sugar obtained not only from sweet foods, because foods such as rice, bread, potatoes, and noodles have a sugar content. 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 included in the group karbohirat simple. 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 one 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 Can Eat?
Consuming 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 person, because it depends on your age, western agencies and 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 doing moderate activity. This figure also includes energy derived from fat and protein.
Since sugar is not only derived from carbohydrate foods, then in order to stay in balance 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 |
| Energy needs | 1.500 Kkal | 1.800 Kkal |
| Complex sugar consumption is allowed (40% - 50 %) | 600 Kkal – 750 Kkal | 720 Kkal – 900 Kkal |
| Consumption of simple sugars that are allowed (10% - 15%) | 150 Kkal – 225 Kkal | 180 Kkal – 270 Kkal |
You are someone with mild activity when in your work more often sitting, doing homework that 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 drinks with the energy expended through physical activity. And of course, this includes a balanced effect when you consume a variety of products that contain sugar.
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