[Jiuji Reading Notes]
♥ The best attitude towards sugar is neither to eat happily when you want to eat, nor to completely withdraw from it, but to keep a cautious attitude and eat at the right time, enjoy the taste enjoyment brought by modern technology, and meet the needs of the body, and to maintain a sustainable health
♥ What do you quit with sugar? 's so-called "quit sugar" means to minimize the "free sugar" we consume in our diet as much as possible and to control the total amount of fast-digesting carbohydrate type food in the diet. Therefore, "quitting sugar" is not just about quitting sugar
♥ The concept of "empty calories" is easy to understand. It refers to foods that have no known nutritional benefits except for giving us calories. Free sugar is in line with this concept
♥ With the efficient production of food, the food industry continues to enrich the calories of food. For example, a small chocolate sandwich biscuit has a much higher calories than a natural tomato. Therefore, food processing is the process of us artificially creating a tempting taste through technology. This process just makes us eat a lot of "empty calories" with the same appetite - adding sugar, oil, starch, etc. With the development of medicine and technology, human material life is getting better and better, and the average life expectancy has been greatly extended. However, as life expectancy is extended, we find that more and more chronic diseases that threaten health are also coming, which is likely another health crisis in addition to the environment after industrialization. Chronic diseases are like a black shadow that covers the second half of people's life. It is not easy to be cured by drugs only. Only the rectification and correction of the root causes of life can slow down the progress of chronic diseases
♥ If we do not control our diet in the early stages of life, we will suffer from chronic diseases prematurely, and use the "forced control" of the second half of life to pay a heavy price for the previous squandering
♥ The explosive production of sugar , consumption, consumption and Diabetes , the explosion of cardiovascular disease occurred almost in the same period
♥ As lifestyle habits are rapidly changing, what we eat becomes more and more artificial - the original wheat has become biscuits and noodles, and fruits and vegetables have also become highly energy-rich foods such as juices, fries, and vegetarian burgers. The final result is that although our stomach capacity has not changed significantly, as the energy density increases, we eat extra calories. Fats and refined carbohydrates (including sugar), naturally followed by obesity and other metabolic disorders
♥ We should be wary of the excessive intake of sugar is caused by the changes in this industrialized food. It forces our eating habits to change, and finally affects the body's adaptability in this environment - the body's regulation of blood sugar cannot keep up with the impact of diet on it
♥ People have finally awakened: sweetness is a burden
♥ Because Epidemiology is a discipline that studies the correlation between exposure factors (such as eating sugar or eating fat) and health results ( coronary heart disease , etc.), it is rare to directly introduce causality
♥ "Diet concise" is the crystallization of the wisdom of our ancestors and also the instinct of human beings. No matter how the dietary guide is changed, how scientific research results change and interpret, this has never been challenged. Therefore, the basic purpose of this book is also to "a healthy diet that is restrained and free"
♥ Carbohydrates are one of the essential nutrients for our body. This is the "common sense" that we have been educated to know since childhood, and it is indeed the conclusion that the unity of empirical and experimental theories. But we also need to understand another fact that needing sugar does not mean that we must eat sugar, because the common energy form in the body is not only obtained from sugar and carbohydrates in food.
♥ Whether it is Western nutritional epidemiology or the ancient wisdom of the East, they tell you: Avoiding sugar will not cause nutritional imbalance, because what our body needs is carbohydrates rather than refined starch, let alone free sugar. Carbohydrates are a large category of substances, and they are far more than the steamed buns, breads, and donuts that appear in your mind. It can be said that most natural compound foods contain a certain amount of carbohydrates. For example, a medium-sized broccoli contains about 10 grams of carbohydrates, 100 grams of dried cashews contain about 41.6 grams of carbohydrates, and 100 ml of milk contains about 5 grams of carbohydrates
♥ "Avoid sugar" "Avoid sugar" is a cautious attitude, rather than withdrawing from this behavior
♥. As much as possible, you should minimize the artificially made "added sugar" and concentrated and enriched syrups and juices in your diet. Both are called "free sugar"; limit "refined grains" and "starch" two common fast-digesting carbohydrate-rich foods that are common in life, rather than quitting all sweets, staple foods and even carbohydrates. If you like to eat carbohydrates-rich foods, you can completely let carbohydrates account for 50% to 60% of the total food calories while quitting "free sugar".
♥ The book advocates that quit sugar does not mean withdrawing from sweets, nor does it mean withdrawing from refined grains, nor does it mean withdrawing from carbohydrates, but rather being cautious about free sugars and starch. It is a health trend that is more in line with the current and a more reasonable dietary view
♥ Even if you quit the free sugar, refined grains and starch mentioned above, you can still eat natural sugars that make you feel sweet and polysaccharides that make you healthier, as well as lactose , which is not too sweet in milk but can also bring carbohydrates. Saying goodbye to refined grains and starch only means that you no longer eat wheat flour and rice products, as well as refined processed foods such as lotus root powder and mung bean powder and . But you can still enjoy a bowl of mixed beans and red rice, or eat a naturally seasoned dessert made of "sweet lotus root" with red date paste. As long as you pay enough attention to it and acquire relevant knowledge carefully, you will definitely find a perfect substitute in natural foods. Over time, you can reach a state of natural sweetness that is naturally free from unnatural sweetness
♥ blindly follow the trend without understanding knowledge. It often ends up in which neither achieving the effect nor hurting the body or mood
♥ "Avoid sugar" is just a tag, and the core behind the tag is actually to be more aware of blood sugar and the body
♥ Avoiding sugar, cutting off sugar, and limiting sugar are probably the most popular dietary topics in the past two years. This is closely related to the increasingly deteriorating global pandemic high obesity rates, cardiovascular diseases and 2 diabetes
♥ Getting good skin by eating is not a rigorous proposition, but on the other hand, if you don’t eat well, it is difficult to have good skin. Then a reasonable diet is a necessary but insufficient condition for high appearance. After all, the condition of the skin can be said to be entirely determined by genetics, nutrition, environmental damage, emotional and stress control, and external maintenance. Therefore, eating correctly is indeed a key step for skin anti-saccharification
♥ From the perspective of both internal and external environment factors, we can find that "age" is an uncontrollable factor independent of the two factors, so don't take "oldness and color aging" to heart. After all, everyone will grow old, and getting older is a natural and comfortable process.Therefore, in order to maintain a good skin condition, what we need to do is to optimize the health of the external and internal environments, rather than reverse the age and pretend to be young. A calm and rational mentality is also an important part of ensuring skin health.
♥ The impact of diet on the skin is mainly reflected in the following aspects:
1. Adequate nutrients allow the skin to have enough materials and motivation to rebirth and repair;
2. Enough antioxidants allow the skin to resist damage;
3. Appropriate blood sugar allows skin cells to survive healthily without excessive "saccharification"
5 The above three points are three direct effects that diet can bring to the skin. It can be seen that "saccharification" is just one of them, and it cannot be directly inferred that the less sugar you eat, the better our skin will be
♥ Our focus should not be on whether "eating sugar" is more or less, but on the overall control of blood sugar. This is why no food can prevent diseases, but every food will have more or less impact on diseases.
Moderate calories + comprehensive nutrients = a healthy diet that is beneficial to the internal environment of the body = good blood support = high probability of excellent skin condition
High quality diet means "Among the total calories that suit you every day, choose the food structure that has the highest nutritional density, closest to natural ingredients, and the most diverse"
♥ If you want to manage blood sugar well, what we need to care about is still the amount of monosaccharide , the total carbohydrates, and the total calories. These three points are the main factors that can affect diet-related blood sugar levels. As the celebrity dietary law conveys, we must quit beverages and desserts containing added sugar and limit high-sugar fruits and yogurt. In fact, this precept is only in line with our first step in controlling blood sugar - the limitation on monosaccharides. In fact, it is not just monosaccharides that can be directly converted into blood sugar. Many carbohydrates, fats and certain amino acids can be cleverly converted into glucose in the body, thereby increasing blood sugar. This is why overall carbohydrates and even total calories must be taken into consideration
♥ quitting sugar sounds not very good, as if the sugar has been made into the same image as cigarettes and alcohol. I don’t agree with comparing sugar with substances that are harmful to the body. After all, it is a natural substance. Even if it is artificially refined white sugar, it will not be harmful to people if it is eaten in moderation. Therefore, the "quit sugar" I mean is actually "rest and addiction"
♥ Glycoated hemoglobin is an indicator that we can test in the hospital at any time. Of course, it is also an indicator that diabetic patients and pre-diabetic patients (insulin resistance) need to pay attention to regularly. It can exist in the entire survival cycle of red blood cells , and of course it will not soar because of a lot of sugar eating at the moment. After all, there is also the butler of the endocrine system in the body. insulin will not make blood sugar rise endlessly. Therefore, glycated hemoglobin in the body is not only an important indicator for diabetic patients to judge the disease status, but also a reference for ordinary people to review the effects of their diet on blood sugar in the past 3 to 4 months. Before you start quitting sugar, you can test this indicator and compare it 4 months later to know your true dietary sugar control situation during this period. Blood sugar is not lying
♥ We can still use reverse thinking to analyze and judge, that is, by analyzing how people with diabetes tend to live, roughly calculate what kind of lifestyle belongs to the "high-risk model". This is also the entry point for the current nutrition epidemiology community to do experiments. Researchers have generally found that for non-hereditary type 2 diabetes, overweight, thicker waist circumference ( has a lot of visceral fat), higher caloric intake, smoking, drinking, static life and irregular work and rest are all related to the higher incidence of diabetes
♥ Currently, the only best way to prevent and assist in the treatment of diabetes is found - regulating diet and lifestyle.This is the easiest and most complex method, and it is also an important reason why we advocate "quitting sugar", because it is an indispensable step in a correct and balanced diet
♥ This is why it is difficult for us to maintain our skin when we are malnourished, stay up late, have a bad mood, or even get sick. "Stay the latest night and use the most expensive eye cream" cannot help us completely calm down the deep dissatisfaction of our skin. That is because the effect of skin care products only stays in the epidermis, and the health of deep skin and body is a reflection of the overall living condition
♥ Only you can decide who you are, and only you can decide what you look like
♥ Who you are, and only you can decide what you look like
♥html l5 If calmness is the best mentality to face the aging process, then "saccharide control" is the best way to face aging
♥ Whether you want to maintain a graceful figure - a slender waist circumference, a stable and healthy weight, or hope that the aging state that cannot take care of itself will come slower, we all need to at least not eat too much (calorie intake does not take up too much) and maintain a small blood sugar fluctuation. For readers who are more keen on further health and prolong their lifespan, it is also very desirable to try "eat 70% full meals" which not only confirms ancient wisdom but also conforms to the "calorie-restricted diet" rule. Of course, even when calories are restricted, maintaining less fast-digested carbohydrate intake is a constant rule, because the core of our doing this is still a balanced diet
♥ To reduce the poisoning of excessive hyperglycemia on our body, we need to start from the fetal stage. Therefore, for the sake of your health, the smooth birth and the future of your child, quitting sugar is one of the good nutritional habits you should develop during pregnancy. What really makes children win at the starting line is often the mother's diet and physical fitness
♥ The popularity of sugar is one of the reasons for the "rich disease"
♥ Observation of life, respect for experience and caring for people themselves are the ultimate goal of Nutrition
♥ Our bodies do not need free sugar. But our hearts need it, and this desire for sweetness is not a mistake. Therefore, this book has always emphasized balance and moderation, rather than simply withdrawing from a certain food
♥ We need to know another fact that the sugar in the blood is not 100% converted directly from the sugar and carbohydrates in the food. As mentioned earlier, carbohydrates do play an important role in the human body, but it does not mean that we need to deliberately eat sugar and starch. More monosaccharides are usually not called "sugars" when they gather, and their impact on health may also be very different. Later, I will further introduce the "polysaccharides" in the diet that will have adverse effects on health, as well as other "oligosaccharides" and "polysaccharides" that have no negative effects or even beneficial to health.
♥ When the number of sugars accumulates more than two, such as forming trisaccharides, tetrasaccharides, or even "small groups" composed of 11 monosaccharides, they are called oligosaccharides or oligosaccharides
♥ When the amount of sugars accumulates more than two, such as forming trisaccharides, tetrasaccharides, or even "small groups" composed of 11 monosaccharides, they are called oligosaccharides or oligosaccharides
♥ The general currency of the body is glucose. Glucose is the only form of blood sugar and is also the only component of our short-term energy storage glycogen , so eating glucose directly has the highest absorption efficiency.We usually use glucose solution for drips because it is equivalent to directly replenishing energy for our blood. It is an efficient and direct form of "recharge"
♥ The correct understanding of fructose is that it is a simple sugar that naturally exists in many fruits. It is not lower than white sugar, nor does it have the nutritional advantages of other fruits. It is more reasonable to treat it as an ordinary sugar
♥ Don't consume a large amount of fructose because of so-called small sweets such as "fructose does not raise blood sugar" and "less fructose", but you should use the weapon of knowledge to fully understand the advantages and disadvantages of fructose, and do not treat it as a poison, nor treat it as a better sugar
♥The main foods with a lot of free sugar sources are:
1. Beverages with added sugar
2. Candy and sweet sauce
3. Baking desserts
4. Breakfast oatmeal staple food
5. Sugar-containing dairy products
drinks with added sugar are familiar "fat water" we are familiar with, including various soft drinks , fruity drinks, sugar-containing tea drinks, and milk tea with added sugar. Category 5 actually belongs to "drink sugar". Their harm is so great that not only can we see from the ingredients list that they contribute the most sugar we consume, but liquid foods hardly take up stomach capacity and do not increase our fullness, so they will cause us to drink too much sugar without knowing it. This is why these liquid sweet drinks account for almost 50% of the source of free sugar. So the first thing we need to do when quitting sugar is not to drink sugar
♥ What is starch? Starch is composed of glucose, a monosaccharide. It is the form of the roots, seeds and fruits of plants that store energy
♥ The excessively high starch ratio in daily diet, especially soft and easy-to-digest foods. In fact, it is equivalent to eating more part of free sugar. It has a completely side effect on quitting sugar
♥ Return to cooking is not only a process that pays more attention to self-health, but also promotes the development of intimate relationships between us and our families. The beauty of food is always inseparable from the expression of love, and the most delicious food in the world are just the dishes made by my childhood mother. If you want to eat healthier, go home and enjoy the true taste of food with the loved ones. It will be sweet without sugar
♥. It is an irrefutable truth that you can't go to extremes. After all, the body is not a roller coaster. It is only inconsistent that you can stop at the right time. It is a good idea to follow its operating mechanism
♥ The first step in the staple food revolution: gradually quit the dependence on sweet taste
. Many times, when you quit sugar, you also need to observe some motivations behind eating sugar. If it is these people who make an unreasonable connection between sugar and stress relief, what they should do is learn how to deal with stress first, such as finding the source of anxiety through psychological counseling, and then using meditation and other physical and mental healing methods to solve psychological problems. By establishing a correct dietary view, they can have a more reasonable solution to this kind of stubborn diet and emotional problems.
"Status Revolution" second step: reduce excessive dependence on the taste of starch
If addiction to sugar is still relatively easy to solve, then reducing the dependence on starch, which is soft, crisp, and tough, and has a "devil-like taste" substance, can be called a high-level "Status Revolution".
♥ When purchasing ingredients, we must buy food that meets the real needs of the body and give priority to the part with the highest nutritional density. The first echelon is dark vegetables and fruits, which are concentrated sources of body nutrients. Light-colored fruits and vegetables are not allowed to be selected, but are not preferred objects. Next is the second echelon, we should focus on high-quality protein (such as soy products, seafood or fish, eggs), and then red meat.In the third echelon, we should consider the source of essential fatty acids
♥ Only by ensuring that the absolute value of our blood sugar is as small and stable as possible through the dual regulation of diet and exercise can we minimize the number of "saccharification messengers" in the blood, and finally achieve the overall "anti-sugar" plan
♥ Exercise can resist sugar, which is common sense for most people. If one of the main sources of blood sugar is diet, then the corresponding outlet is exercise. Exercise here is a broad sense of exercise, which includes specific limb movements (such as various aerobic exercises, anaerobic exercises ), as well as subtle activities of daily life (such as rhythmic but often unaware of the breathing, heartbeat, and organ activities that are constantly secreted), as well as maintenance of body temperature and important brain activities
♥ Excessive energy load caused by excessive eating will harm us without any benefit
♥ Only eating in moderation and exercising appropriately is the way to maintain health. And the moderation is indeed a difficult degree to grasp, but as long as you follow your body and heart, you can naturally find this balance point
♥ Theory is not just knowledge, but the deeper meaning is to give you motivation and push your rationality to lead you forward. But knowledge alone is not enough, it cannot take care of your helpless or anxious emotions while moving forward, so I will also tell you the step-by-step method to guide you every small step you start. Don’t look at how far you are from your goal, and don’t look back. Live in the present moment. On the road to a healthy diet, every bite counts
♥ Getting started with quitting sugar: Say goodbye to sugary drinks
♥ Why do I advocate moderately learning about the diet of diabetic patients? Behind their "boring" diet, you will not only find that "eating like this is theoretically very healthy", but you can also get a lot of inspiration. It turns out that it is not that difficult to realize desire. As long as you understand the principle and use a little faith, you can enjoy it. Moreover, the reason why diabetic patients need to eat this is entirely because they respect the original needs of the body, rather than simply fighting desires
♥ Controlling calories, fast digestion of carbohydrates and sodium intake is just the three most important points in the diet of diabetic patients
♥ Different energy needs must be in line with the "balanced diet" of different body metabolism base groups, so even if the energy becomes higher and higher, it does not mean that the feeling of fullness must be stronger and stronger. "Eat and behave properly" is the health rule that everyone needs to remember
♥ Tens of millions of dietary methods, the first balanced diet is
♥ Rather than quitting sugar, what I advocate is to improve the quality of each mouthful of food. When we were students, we all knew that the tactics of the sea of questions and staying up late were not advisable. The best route was always the shortest - to improve the efficiency of learning
♥ Instead of "avoiding" and "depressing", it is better to improve our ability to select high-quality foods. The word "avoiding" may not be in the dictionary of healthy diet
♥ moved from "avoiding sugar" to "eating sugar in moderation", and the impact of this restraint on the body is not just as simple as calories and metabolism. The benefits of quitting sugar are actually far more than the anti-saccharification, anti-aging, anti-metabolic disease and weight control mentioned earlier
♥ Our health is not simply dominated by our cognition, so we must respect every guest in the body, especially this huge and weighted group - intestinal bacteria. If you cherish your body, don’t treat every tiny life in a ruthless way
♥ Mindful diet is not simply "focus on eating" or "care about eating", but an awareness state that lives in harmony with the body and brain. Diet is a process that connects food to the body - using energy to connect our survival needs and using nutrients to connect our development and repair needs.Choosing food is a completely survival wisdom. What food do you choose to nourish your body, and fulfill this choice at every moment and accept this result. This is the real "mindful diet"
♥ Diet is never a simple energy input process. It also mixes our love for food and contradictory emotions, and also satisfaction with taste and smell, and nourishing blood and cells by nutrients
♥ "Practicality" directly simplifies mindfulness into three key points: have an active consciousness without any judgment, focus on the present
♥ Avoid sugar and quit quick digestion carbohydrates in three points - "Concentration + Current + No judgment"
♥ Most of the mistakes we make in our diet occur unconsciously. At that time, you didn’t let you eat so much in your heart. It was probably due to social pressure, demonstration effects of friends, or because of eating habits and ignorance of the food itself. Only by truly pursuing things to gain knowledge and knowing oneself and the enemy can we handle the relationship with food well, so as to achieve the unity of knowledge and action
♥ Where does the true freedom come from? From the unconditional trust in the current life. If you don’t worry about the future, you will not be anxious; if you don’t regret the past, you will not be sad. A healthy diet starts with taking every bite of food seriously. Drinking an extra can of sweet drink will not make you fat immediately, but you need to know what changes it will bring to your body - high blood sugar levels, cells that increase horsepower metabolism, insulin secretion, and fat storage tendency
♥ Ratch is a cautious attitude, not with willpower to resist. Only by being cautious in the present can you think carefully about how to choose and how to bear the result. This is determination. And when you can calm down, you can truly understand what choices are more conducive to self-development and finally lead yourself to where you should go. This is the so-called wisdom
♥ Trust your current life wholeheartedly, which is the true freedom. This is also the starting point of a healthy diet and the end point
[Book title] Get rid of sugar
[Author html html [Author ] Early Xia Zhihan (Luo Xiao)/Luo Xiao [Reading Notes Statement] No matter how extreme the summary is, there will be preferences, deviations, opinions, and ambiguities, because everyone has a different understanding of the text, so don’t be obsessed with the obstruction of knowledge. Please read the original work if you have time! The original is the main♥️Copyright belongs to the original author♥️Thank you♥️Grateful♥️ 【This company name】The universe loves you 【This company’s working girl】9 Ji Ji Ji Ji Qi Xiang 【This company’s slogan】Let us love the sky together♥️ 【This company’s vision】 Help the spiritual growth of the whole universe♥️ ♥️The universe loves you♥️The universe wishes you a wealthy life♥️Merfect♥️ ♥️Thank you♥️I love you♥️ ♥️Thank you♥️I love you♥️ ♥️Thank you♥️I love you♥️
[ Publishing House] CITIC Publishing Group 2020 Publishing
[ Subtitle] Scientific diet that changes lifelong
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