Сайт о здоровом образе жизни и правильном питании
Диетологи считают, что одной из причин увеличения веса и ожирения является ненормированное потребление сахара и сахаристых продуктов. Мы очень часто заменяем полезные продукты питания на сладости и десерты, которые кроме удовольствия, приносят только вред нашему организму. Все знают, что сахар — это белый яд, но это яд сладкий и продолжают травить себя им.
Конечно, вот так сразу взять и перестать есть сладости и сахар, это очень сложно и не нужно. Всякие крайности приносят только вред. Снижать потребление сахара
нужно постепенно, а не рубить с плеча. А приведенные ниже 10 простых правил о сахаре помогут вам с этим справиться.
№1. Отвыкайте постепенно.
Что это значит? Например, вы кладете в чашку с кофе или чаем 2 ложки сахара. Сократите эту норму сначала на пол ложки и одну — две недели
пейте чай или кофе так, пока не привыкните. Затем снижайте норму еще на пол ложечки. И опять привыкайте одну-две недели и т.д. до тех пор, пока вы сможете пить чай и кофе вообще без сахара. Если не можете пить не сладкий чай и кофе, то применяйте сахарозаменители.
Точно так же поступайте и со сладостями. Если вы привыкли каждый день съедать по шоколадке, то уменьшите эту норму сначала на чуть-чуть, затем на четверть, потом на половину и т.д. И каждый раз хвалите себя за выдержку.
Сахар — это, своего рода, наркотик, чем больше ешь, тем больше хочется и наоборот.
№2. Выделите себе дневную норму сахара.
Причем в нее нужно включить и десерты, т.к. они так же содержат сахар. Старайтесь не выходить за рамки своей нормы и постепенно снижайте ее.
Приучайте себя обходиться без сахара и организм перестанет его требовать.
№3. Установите время ежедневного десерта.
Например, вы едите его только после ужина каждый день, затем — через день, затем только по выходным, а потом — только по праздникам.
Если вы всегда кушаете что-то сладенькое после приема пищи, то используйте на десерт сухофрукты или свежие фрукты. Они содержат натуральный сахар, который более полезен вашему организму.
№4. Так же установите квоту на мороженное.
Не держите в морозилке брикеты мороженного, чтобы не было соблазнов съесть его. А в магазин каждый раз не побежишь. И вместо сливочного мороженного и пломбира ешьте фруктовое.
№5. Откажитесь от «энергетических» напитков и батончиков.
В них слишком много сахара. Так в 100мл кока-колы — 42 ккал, в 100мл пепси-колы — 57.74 ккал. Все калории из этих напитков легко усваиваются, перерабатываются и откладываются в виде жира.
№6. Тщательно выбирайте хлопья.
Нужно есть такие, в которых его меньше 8г на порцию, а лучше вообще без сахара. Для сладости добавляйте в миску с хлопьями свежие нарезанные фрукты.
№7. Исключите сахар из кулинарных рецептов.
В запеканки, соусы, овощные блюда не кладите сахар совсем.
Если пьете чай с конфеткой, то не кладите в чашку сахар. Заменяйте кондитерские изделия сладкими фруктами: инжир, бананы. сладкие яблоки, виноград, ананас, груши, апельсины и мандарины и т.д.
№8. Перестаньте заедать свои проблемы сладостями.
Не держите в рабочем столе, а также в своей сумочке конфеты и печенье. Замените их сухофруктами.
№9. Осторожно с алкогольными коктейлями.
Многие коктейли состоят вообще из сиропа с добавлением спирта. Замените их сухим вином или водкой, смешанной с томатным соком или несладкой газировкой. Если вы не можете сразу отказаться от сладких напитков, то чередуйте их с ледяной водой или несладкой газировкой.
№10.Ищите сахар в любых продуктах.
Поиграйте в детективов и поищите сахар во всех продуктах, которые вы приобретаете. Его можно обнаружить в самых неожиданных продуктах. Он может присутствовать и в лекарствах, и в баночной ветчине, и в жевательной резинке. Сахар может скрываться под разными именами, например: кукурузный сироп, галактоза, гидрогенизированный крахмал, глюкоза, декстрин, декстроза, инвертный сахар, кленовый сироп, концентрат фруктового сока, мальтоза, манит, меласса, полиолы, сахароза, сорбит, сорго, турбинадо, фруктоза и т.д. Изучая этикетки, вы узнаете много нового и запомните это надолго.
Выполните эти 10 простых правил о сахаре. Возьмитесь за себя серьезно. Приучите постепенно свой организм жить без сахара. Это позволит вам избежать многих проблем со здоровьем и сделает вас на несколько килограмм ( а может и десятки килограмм) легче и стройнее.
Желаю удачи!
И будьте всегда здоровы!
139 комментариев: 10 простых правил о сахаре
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Хорошие советы, правильные.
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Спасибо за полезные советы,многие применяю давно,заменяю сахар медом,но иногда пропускаю пару конфет.Уж очень хочется!
Леночка! Простите меня, но прочитала Вашу статью и страшно захотелось съесть шоколадку. Съела и успокоилась. Статья у Вас правильная, но для тех кто любит себя красивую больше, чем шоколад.
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