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Life is not a particularly divine pleasure, so I want to encourage myself from time to time. All the sad is back home, sharpened something soft – you see, the atmosphere has improved, the prospects came to my head, you can wait for tomorrow in peace. All of this, of course, is fine, but without brute force. And when it's good, it's impossible to stop. We discussed with the doctor, nutritionist and endocrinologist Olga Avchinnikova, who also practices coaching, the sweetness of life, the equality between the cheese curds and the cakes and jam of my grandmother .
– The most common moment. Getting rid of sugar is usually like?
– Look, what channel. Sucrose is sucrose, sucrose is a disaccharide, disaccharide is a molecule consisting of two small monomers: glucose and fructose. I think these words have been heard.
There are recent recommendations from staff on nutrition. Very sensible, painted for the five year period – 2015-2020. The WHO also recommends that added sugars (not only sugar itself, but also honey and various syrups) do not account for more than 10% of daily caloric value. Suppose you consume 2000 calories a day. Thus, the dose of added sugars should not exceed 200 kilocalories. If you need an indicator in grams, divide it by four – that's 50. That's no more than 50 grams of added sugars (read: sweet foods) a day.
– In practice: a person drinks tea with sugar – what are his indicators on added sugars?
– Suppose two spoons per cup. For example, the spoons are large. It turns out that 20 grams of white sugar. Basically, drink tea twice a day – and the person has already closed the daily rate. But if we take into account our love for honey, all kinds of syrups, it is clear that more than 50 grams are recruited.
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– Overall, the problem lies in the habit of sweets.
– I had a woman with a third degree of obesity at the reception today. The body mbad index is greater than 40. I gave her a sugar alignment, after which she heard: "Do not I have four, not five sweets a day, but one?" Such was the sadness in the eyes of the man …
– Where does this problem come from?
– We know that eating habits are relaxed in childhood. Recently, I read a study that found that 90% of obese three year olds would face the same problem and in adulthood. Another conclusion of the study: preschool age (3 to 6 years) is in principle essential for the formation of excess weight in the future.
– Are fruits a normal alternative to chocolates, bread rolls, etc.?
– Normal, but there is an important point. The added sugars and fructose that we get directly from the fruits are not the same thing. Although fructose in powder form (this can be obtained in the dietary departments) is yes, added sugars.
– Let's talk about natural fructose.
– If we talk about fruits, there will be no more than 5 grams of fructose per 100 grams – not a huge amount. In general, in healthy people, nothing will happen if they consume up to 30 grams of fructose a day. This is absolutely allowed. But when the figure exceeds 20% of the daily calorie content, everything becomes bad – many important badysis indicators change.
"Eating a piece of marshmallow or chocolate weighing 50 grams once a week at half past eight in the evening is not a deadly sin"
The main risks for humans are diseases of the cardiovascular system. Excess fructose (more than 12% of daily calories) can increase the risk of atherosclerosis and fatty liver.
– If a person takes a bag of tangerines and the dagger is doomed, then you get more than 30 grams of live fructose.
– If you routinely consume one kilogram of tangerines every day, it is of course necessary to speak of norms. I often ask (not even lose weight people): "What do you eat at night?" – "Well … fruit." It is true that "fruktik" is a bag of fruit.
– But after all, there are many who sit in the head: "I'm going to replace the bad and eat fruit instead of the same sweets."
– Yes, and often such a substitution takes place in the evening. True, this is not the most important thing. The question is in quantity. If it is a mandarin, the amount of fructose consumed will be minimal. It weighs 50 grams. No negatives Simply, many people think, they say, that if you eat fruits at night, fermentation and other unhealthy things will start in the stomach at night. They can start, but certainly not from a single tangerine.
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Of course, if you eat a bag, nothing good will happen. Many suffer from the so-called irritable bowel syndrome – bloating, abdominal pain, diarrhea, constipation, etc. There is a clbad of people who simply can not digest fructose in large quantities. And in general, it is wrong to refuel for the night. No matter what: fruit bars or fitness. At night, the digestive system must rest. And it makes sense to arrange the last meal two to three hours before bedtime.
And in general, about the fruit. There are such calculations:
- 100 g of banana contains 21 g of carbohydrates, 1.7 g of dietary fiber and 5 g of fructose.
- 100 g of persimmon contain 19 g of carbohydrates, 5.5 g of glucose, 1.5 g of sucrose, 5.5 g of fructose, 3.6 g of dietary fiber.
- 100 g of grapes contain 15.4 g of carbohydrates, 1.6 g of dietary fiber and 4 g of fructose.
- 100 g of apple contain 10 g of carbohydrates, 1.8 g of dietary fiber and 5 g of fructose.
- 100 g of orange contain 8 g of carbohydrates and 2.2 g of dietary fiber.
- 100 g of kiwi contain 8 g of carbohydrates and 3.8 g of dietary fiber.
- 100 g of strawberries contain 7.5 g of carbohydrates and 3 g of dietary fiber.
- 100 g of grapefruit contains 6.5 g of carbohydrates, 1.8 g of dietary fiber.
– Does the story of "Eat chocolate for me to think better" work?
– Again: a chocolate is a piece of 20 grams, but not a plate for 200. I try to make sure that obese people do not eat chocolate. They eat chocolate, or rather some chocolates.
Important: a piece of marshmallow or chocolate weighing 50 grams, consumed once a week at half-past eight in the evening, is not a deadly sin. Nothing will happen. But as soon as you start the system (a bar of chocolate every night), the problems begin.
– So, chocolate improves mental activity?
– Also not true. The myth that "without glucose, we can not think", I hear often. All the carbohydrates we eat (cereals, legumes, etc.) are broken down in our intestines and give glucose to the body.
Look, we absolutely need carbs, and carb-free diets are really unhealthy. Just remember that neurons (brain cells) and erythrocytes (blood cells) depend on a constant intake of glucose. During a day in a person weighing 70 kg, the brain consumes about 100 grams of glucose and red blood cells, about 30 grams.
"We need to know why someone is sitting like that on a candy. The work of a man may not be loved, the husband of a woman does not understand it »
Glucose is formed in our intestines when digesting foods containing carbohydrates. All products containing carbohydrates in the intestine are broken down and absorbed as monosaccharides: glucose, fructose and galactose.
But do not put an "equal" sign between the concepts "we need carbohydrates" and "we need pure glucose". These are different things. When you separate complex carbohydrates, you get the glucose you need. But it will be a smooth and harmonious process.
In general, it is important that whole foods have a lower glycemic index and contain vitamins and fiber: grains, legumes, vegetables. And in ordinary white sugar or honey, as useful as it is, there is not a large amount of vitamins and minerals in the amounts allowed. If you take Snickers, it's just sweet and lots of calories. Although there is also some fat.
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– Many on drying do not have enough sweetness. Recently, a man recounted how he changed his usual Coca-Cola into Coca-Cola Light. Is this normal?
– Let's think. As I understand it, a person wanted to reduce calories. A liter of ordinary Coca-Cola is a bunch of sugar and, therefore, calories. Coca-Cola Light has no calories. He uses artificial sweeteners. They weigh nothing. That is to say that if there is a goal to drink and not to have calories, we have succeeded. If you do this rarely, everything is fine. Sweeteners are not a poison, they are allowed. Just the basics – do not start drinking cola every day.
– In the lobby, I've seen people with cola, so it's kind of wild.
– I've never seen it. But it is very amusing. Better than water for training until no one has invented any soft drink, especially during sports, is bad. Many have burps or heartburns. And if you imagine that a person drinks a soda and then goes upside down, it is clear that she can get sick.
Yes, for diabetics and gourmands, sweeteners can be a better alternative to sugar. But people without illness do not need to consume them daily.
A few years ago we thought that stevia and sucralose are generally cool. Like, and no side effects were found there. But last year, I was in Barcelona at the congress of endocrinology. In one of the speeches, it was said that according to studies, people who used daily sweeteners changed the intestinal microflora in two weeks so as to disrupt glucose homeostasis. For me it was enough. Sugar substitutes send false signals to the central nervous system and alter the sensitivity to leptin. They can therefore disrupt the regulation of hunger – saturation and increase the feeling of hunger. The conclusion is simple: it is better not to use them daily.
– All the talk about sugar is always related to psychology.
– It is a complex and complex subject. It is necessary to understand why a person sits like that on a candy. The work of a man may not be loved, the husband of a woman does not understand it. People are tense all day and come home wondering how they can finally relax. Imagine that everything in their life is so painful and that you also remove the sugar.
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Sweet is the reward of yourself. Joy, sadness – the reasons can be any matter. But everything happens at the level of dependency. It's because of the food culture and nature. Little children drink bad milk. It's also sweet. You just need to separate products that, in addition to the sweet taste, will bring other useful substances (fruits, dried fruits) and products that will bring only calories (sugar).
– Total: should we refuse not sweets, but sugars?
– exactly. The sweet taste is nature. And in general, it is not necessary to refuse, it must be limited. I usually tell the obese patient the following: "Give up liquid calories – baking soda. We drink them, we do not have enough. "
Second moment. Abandon the sugar. Candy – one hundred percent. They contain sugar and fat. And in the filling can also be trans fats. In fact, most fodder is a substitute for cocoa butter. These are vegetable fats that have been hydrogenated, which has made them solid. Proven that their carcinogenic effect, proved damage to the cardiovascular system.
"Take two packets: curd and cheese. Compare the formulations "
In fact, a lot of sweets are harmful. Better to eat a piece of bitter chocolate. Our 85% Kommunarka is good. Yes, there are fats rich in calories, but natural and without trans fat. Marshmallow, marshmallow, consisting solely of an apple and egg white. Just do not pbad. Especially with dried fruits, they are just very caloric. So a little.
– How can I buy a package of six marshmallows without condemning them all?
– So, it's better to buy something in portions. The temptation will not be. Psychologically difficult.
By the way, it's also best to refuse the cakes and store the cakes. This stupid calorie bomb.
– Syrochka all these are our favorite?
– Sometimes I hear: "So it's a source of protein!" – "Take two packages: cottage cheese and cheese. Compare the compositions. There will be little protein in the cheese, a lot of carbohydrates and a lot of fat. And cottage cheese – a lot of protein, one or two grams of carbohydrates and a little fat, if not super fat. " These are two different products. Cheesecake – level of dessert with cake.
– Is it true that a zero-fat cottage cheese is already too much?
– I do not force anyone. Of course, do not take 9% cottage cheese and expect to lose weight. From 5% – everything is fine. Zero curd is not tasty, very acidic, does not support all well, many experience real discomfort. There is a myth that calcium is not absorbed. Myth, everything is digested. Just the question of the opportunity.
– Many people like to download cottage cheese on Grandma's jam. Type sweet and naturaha.
– Now it's the season.
"Grandma always has a season."
– An interesting moment. If Grandmother makes frozen berries, it is best to use them. Frozen fruits and berries contain almost as much nutrients as fresh fruits. The coolest alternative to jam. I put the frozen berries in a blender, load the cottage cheese and enjoy it. And the jam is added sugar.
– Again on the myths. They say that popcorn weighs nothing.
– The weight is small, but the portions are healthy. For carbs, get a lot. You do not eat a session. 200 grams of popcorn carbohydrates account for more than 150 grams. And a lot of sugar. There is lightness. This is not a myth. The myth that it lacks calories. Thus, almost all the cinematographic regime (gelatinas, marmalades) is also composed of sugar.
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– How to manage the juices?
– We recall the American directive on dietary recommendations. He says that juice can make up half of the daily need for fruit. Natural juice freshly squeezed. Fresh. Yes, it's worse than the fruit itself: less fiber. But in the juice will be vitamins and minerals. That is, a glbad of fresh juice a day is normal.
Do not forget that in case of obesity or type 2 diabetes, it is best not to use fruit juice.
– Juice in tetra-pack?
– Again, if the consumption is not systemic, nothing serious will happen. Periodically, you can even give to children. In addition, small packages fit well in lunch boxes. Children – generally universal users. They need calories for their growth. As an option, juices can be replaced with compotes or fruit drinks. You decide for yourself how nice it is to do it. And yes, you can use frozen fruits and berries. Grandma would be fine.
– They say that in most cases, sweet yogurts are empty foods. Really?
– In general, yogurt has many advantages. It is a fermented dairy product. There are lactic acid bacteria, they are useful for our intestines. This is proven. Bacteria contribute to the development of an adequate microflora. In the same Greek yogurt enough protein. In addition, dairy products are a good source of calcium. But sweet yogurt contains a lot of sugar. I therefore recommend white or Greek yoghurt. Again, you can use frozen fruits. In the case of yogurt, you can even add a teaspoon of jam.
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