Recently, researchers from Tsinghua University published a paper in the nutrition journal 《Nutrients》. The study showed that more sugary drinks were associated with an increased risk of male alopecia (androgenic alopecia) among Chinese young people. Compared with those who did not drink sugary drinks, they drank more than 7 times a week (more than 3500 ml), and the risk of male alopecia increased 3.36 times. After adjusting for other risk factors, drinking more than 3500 ml per week is still significantly associated with male hair loss, with a 1.78-fold increase in risk
Importantly, the analysis of different types of beverages found that no matter which kind of sugary beverage was consumed, it was significantly related to male-type hair loss, especially fruit juice drinks, soft drinks, sports drinks, and sugary tea drinks.
Excess sugar brings a series of burdens to the body
50%~70% of the energy required by the human body comes from the oxidation process of sugar. When the blood glucose concentration decreases, it will affect the brain and indirectly increase the burden on the liver and kidneys.
Why can't humans stop being sweet? After the sugar in drinks and sweets enters the human body, the body will produce a large amount of dopamine, which flows to the whole body through blood vessels, and finally stimulates the nerves to cause the human body to be excited.
When the blood sugar level is relatively high, the mood is more stable and happy; When the blood sugar level is low, it is more likely to be irritable, irritable, and depressed.
Unable to resist the temptation of sweet food, will not only make people fat, but also loss of hair, age, diabetes, and cardiovascular disease Many health problems are related to it.
Elevated blood sugar: Eating too much sugar will lead to obesity, especially abdominal obesity, which is a high-risk factor for type 2 diabetes.
Injury to blood vessels: long-term high glucose intake can lead to increased blood glucose and insulin levels, induce insulin resistance, and increase the risk of cardiovascular disease. Eating too much sugar can easily lead to abnormal metabolism of blood lipids, and too much sugar can also be directly converted into endogenous triglycerides, leading to hyperlipidemia.
Easy to gout: Many sweet drinks are added with fructose, fructose syrup, and other ingredients, which will increase the production of uric acid in the body and significantly increase the risk of gout.
Liver fat: fructose will accelerate the speed of fat storage in liver cells. A long-term high-sugar diet will cause fat to gather around the liver like small balls.
Skin problems: Eating too sweet will promote the production of sebum, and the anaerobic acne bacteria in the sebaceous glands will multiply excessively and excrete too much fatty acid, causing acne. Sugar will destroy collagen, elastin, and other protein fibers, causing wrinkles or sagging of the skin.
Frustration: Although sweet food can play a calming role in a short time, because sugary food will be quickly absorbed by the stomach, resulting in a sharp rise and drop in blood sugar, it will make the spirit more depressed and affect the stability of mood.
What if I really want to eat sweet food?
Of course, it is not that you don't eat any sweet food. It is recommended to do the following for healthy eating:
It's best to eat before meals. Compared with Westerners, Chinese people have poor sugar metabolism ability. Eating too much sweet food will aggravate the metabolic burden and induce obesity. When you are full, your stomach is full of food, and you can easily overeat if you add a dessert. Therefore, it is suggested to eat dessert before meals to avoid excessive calories.
Control the total intake. According to the recommendation of WHO, the daily intake of added sugar for adults and children should be reduced to less than 10% of the total energy intake, preferably to 5%. For adults, it is equivalent to eating no more than 50 grams of sugar (added sugar) per day, preferably within 25 grams (about 6 pieces of sugar), and children should eat less.
Eat less sweet food. If you really like sweet drinks, you can choose sugar-free or low-sugar (≤ 5g/100 ml). If you like the sweet taste, you can eat sweet and non-sweet food together, for example, sugar-free yogurt and bananas. When cooking, try to use less honey, sugar, and vinegar, and more vinegar and garlic to enhance the flavor. You can also use sweet foods, such as pineapple and red dates, to replace white sugar and add sugar.
Learn to read food labels. It is necessary to focus on the carbohydrate content of each or every hundred grams of food in its nutrition claim, which is the sum of the food itself and added sugar. Generally speaking, foods with more than 10 grams of added sugar per 100 grams belong to high-sugar foods, and foods with less than 5 grams belong to low-sugar foods.
Eat more fruits and vegetables for the next meal. If you eat too sweet in one meal, it is recommended to supplement a large amount of dietary fiber and low-fat food in the next meal. In order to metabolize a large amount of sugar and fat, we also need to supplement B vitamins and eat more green leafy vegetables, coarse grain porridge or bean porridge, and less sweet fruits.
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