Refined sugars cause skin aging and obesity. Here are 3 tips to quit sugar! Nutritionist: Get rid of sugar addiction and lose weight by combining ingredients wisely

Some women think that they will never gain weight if they eat a lot of sweets during their menstrual period; others think that no matter how full they are, they still have another stomach for dessert, so they often reward their stomachs with sweets. For people who are addicted to sugar, they only think about quitting their sugar addiction when they see weight gain and obesity that cannot be shaken off. Nutritionists say that during the process of quitting sugar addiction, you might as well replace these ingredients to achieve the same stress-relieving effect.

Excessive consumption of refined sugar can cause skin aging, obesity, and the three highs

In today's busy society, eating dessert seems to have become synonymous with relieving stress and relaxing. In the afternoon, you should have a cup of caramel latte or sweet pot-brewed milk tea, accompanied by brownies. After working so hard, you should eat something sweet to replenish serotonin and have the motivation to keep working hard. Or maybe you won't gain weight by eating a lot of sweets during your menstrual period, or that girls always have another stomach for dessert no matter how full they are. These urban legends are closely related to sugar.

Nutritionist Zhao Hanying said in her new book "Relieve Stress and Eat Relieve Eating: Don't Feel Wronged, Don't Be Depressed, Lose Weight and Be in a Good Mood" that according to clinical research, excessive refined sugar will cause skin aging, obesity, and the hidden dangers of the three highs. High blood sugar can also cause emotional instability, hyperactivity, depression, mania and other problems, and it is even a potential risk factor for cancer. Therefore, slowly reducing sugar intake, or even quitting sugar addiction and not being kidnapped by sweets, is a subject that we need to explore if we want to be more beautiful and healthy.

Use a moderate amount of crude fiber starch ingredients with a sweet taste to maintain your appetite while stabilizing your blood sugar. Sweet potatoes, purple yams, pumpkin and corn are all starchy foods that contain fiber.

【Eliminate sugar addiction with 3 ingredients】

In the process of quitting sugar addiction, it is recommended to pair it with the following ingredients:

1. Crude fiber starch:

Use a moderate amount of crude fiber starch ingredients with a sweet taste to maintain your appetite while stabilizing your blood sugar. Sweet potatoes, purple yams, pumpkin and corn are all starchy foods that contain fiber.

2. Zinc:

Pair it with ingredients containing zinc. Zinc is an important component for insulin synthesis and can protect the pancreas. Add a small amount of natural sweetener and slowly adjust the taste during the sugar reduction process so that the process of quitting sugar does not have to be stressful. Various seafood are good sources of zinc.

3. Natural sugar substitute:

Erythritol is a completely calorie-free natural sweetener that does not affect blood sugar. It can be added to cold drinks and hot foods. Unlike aspartame, it can only be added to cold drinks, cannot be cooked, and tastes bitter. It is recommended to carry it with you when going out.

For people who are addicted to sugar, the following three recipes are provided as reference:

【Sweet potato cashew soy milk】

Ingredients : 1 serving

100g (half) sweet potato, 450cc unsweetened high-fiber soy milk, 8g (1/2 tbsp) cashews.

practice:

1. Peel the sweet potato, cut into pieces, steam until cooked and let cool.

2. Put it into the juicer.

3. Add cashews and hot soy milk.

4. Beat evenly.

〈Dietary fiber〉5.3g

〈 Sugar content 〉27.6 grams

〈 Protein〉 5.5 grams

〈 Lipids 〉5.6 g

〈 Calories 〉169.7 kcal

Sweet potatoes are rich in dietary fiber and belong to the starch type containing crude fiber. You can also choose red or purple heart varieties, which contain carotene and anthocyanins, and their antioxidant and stress-reducing effects are doubled.

Coconut milk is a fat ingredient and can be replaced with high-fiber soy milk (rich in protein) or oat milk (a starch containing fiber).

Ingredient Replacement Classroom

Coconut milk is a fat ingredient and can be replaced with high-fiber soy milk (rich in protein) or oat milk (a starch containing fiber). Seafood can be replaced with squid, clams, oysters, and even oysters, all of which contain zinc.

Vegetarian friends, please read this

You can replace seafood with various nuts and beans, such as pumpkin seeds, sunflower seeds, chickpeas, emperor beans, lentils, etc., which can provide zinc, various minerals and protein; the sauce can be replaced with curry powder or black pepper powder for seasoning.

Nutritionist Zhao Hanying finally reminded people who are trying to quit sugar addiction that they can also enjoy a stress-relieving time and learn how to develop slimming habits:

How to quit sugar addiction and develop slimming habits

✓People seem to be always pursuing what others have throughout their lives, but often ignore what they have. It would be really hard if you kept complaining about your figure and appearance and envying others every day. Following the pace of others, but forgetting that this method may not be suitable for you. The most important thing is to let go of the desire to compare, practice recording your eating and emotional state every day, understand yourself, know yourself, and move forward at your own pace.

✓Be more tolerant and compassionate to yourself! Comparing yourself to others will only make you depressed. Envy of others will not help your life. Even if you want to turn your grief and anger into strength (not appetite), you have to use the right method! Try to see three of your own strengths every day and affirm yourself, for example: I drank more water today than yesterday, and I ate more vegetables today than yesterday. Don’t focus on “I ate sweets again, I’m so bad”. Criticizing yourself will only make you feel more powerless. Love yourself sincerely and turn your strength into nutrients for progress. No matter how much praise others give you, it is not as good as you sincerely saying to yourself "You are great".

✓If you really want to eat sweets, don’t suppress it. When you want to eat sweets, remember to eat plenty of vegetables with the meal, because vegetables contain dietary fiber, which can balance blood sugar and prevent the sweets you eat from being immediately converted into fat storage.