UWAGA! CUKIER!

Od zarania dziejów człowiek poszukiwał przyjemności, dziś wielu
z nas kojarzy ją ze spożywaniem cukru pod różnymi postaciami. Lubimy słodki smak ponieważ dla wielu słodycze były w dzieciństwie elementem nagrody, zatem też wywołąją w nas pozytywne emocje.

Cukier źródłem energii i szczęścia

Cukier to energia, która odżywia komórki naszego mózgu. Jednak, gdy spożywamy go w nadmiarze może on zaburzać pracę receptorów, które odpowiedzialne są za kontrolę ilości zjadanego pokarmu. Cukier stymuluje nasz mózg do produkcji hormonów, które poprawiają nasz nastrój: serotoniny (daje poczucie bezpieczeństwa, spokoju, pewności siebie i zadowolenia) i dopaminy (wzmaga chęć robienia rzeczy, kojarzonych przez nas z przyjemnymi doznaniami). Odczuwanie przyjemności ze spożywania cukru jest uzależniające i w skrajnych przypadkach może powodować problem z kontrolowaniem wagi.

Chwilowe szczęście

Cukier (sacharoza) złożony jest z węglowodaaów prostych, których zadaniem jest szybkie wchłonięcie się do układu pokarmowego co powoduje wzrost poziomu glukozy we krwi. W odpowiedzi nasz organizm reaguje wystrzeleniem porcji insuliny (produkowanej przez trzustkę), której zadaniem obniżenie poziomu glukozy we krwi. Gdy ten spada, maleje także poziom sereotoniny (hormonu szczęścia) , a co się na to przekłada naszego samopoczucia. Stajemy się głodni i mamy ochotę znowu sięgnąć po produkty z dużą zawartością cukru. Gdy zjadamy więcej cukru, niż nasz organizm jest w stanie przetworzyć na energię- odkłada się w postaci tkanki tłuszczowej.

 

Ukryty cukier

Pamiętaj, że cukier występuje nie tylko w słodyczach, ale również w produktach, które z pozoru wydają się go nie zawierać takich jak: ketchup, gotowe sosy, smakowa kawa, jogurt owocowy, soki, a nawet produkty z etykietą “fit”. Znajduje się on również w owocach, ale zawarty w nich błonnik sprawia, że on wchłania się wolniej i nie powoduje nagłego wzrostu glokozy we krwi- więc nie jest aż taki zły 😉
Uważaj! Producenci często ukrywają cukier pod innymi nazwami. Najczęściej spotykane to: syrop fruktozowy, glukozowy, glukozowo-fruktozowy, dekstoza, glukoza, laktoza, melasa, syrop z agawy.

Nadmierne spożywanie cukru może prowadzić m.inn do:

  • otyłości,
  • cukrzycy,
  • obniżenia odporności organizmu,
  • problemów z koncentracją,
  • nadaktywności,
  • wspomagania wzrostu komórek rakowych.

Zalecenia WHO ( światowej organizacji zdrowia)

Światowa organizacja zdrowia zaleca spożywanie cukru na poziomie maksymalnie 5% wszystkich kalorii dostarczanych w ciągu dnia (5 łyżeczek cukru przy zapotrzebowaniu energetycznym na pozimie 2000 kcal). Wybierając produkty ze sklepowej półki konieczne jest czytanie etykiet i przemyślany dobór produktów, aby zmieścić się w dopuszczalnej ilości spożywanego cukru zalecanego przez WHO.

 

Decyzja o ograniczeniu cukru

Jeśli po przeczytaniu artykułu podjęłeś decyzję o ograniczeniu ilości spożywanego przez Ciebie cukru to wspaniale, ale zrób to mądrze. Zbyt drastyczna konfrontacja z cukrem może okazać się porażką. Eliminuj go ze swojej diety stopniowo. Ograniczenie cukru pozwoli Ci odkryć nowe smaki,których niegdyś Twoje kubki smakowe nie były w stanie docenić. Najprawdopodobniej zaczniesz czerpać satysfakcję ze spożywania produktów, które niegdyś uznałeś za mało atrakcyjne.

Powodzenia 😉

 

 

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