Sugar − the digestible refined product which is not of special value for an organism of the modern person. The use of sugar in food is based rather on the psychological dependence caused by desire to indulge itself with something tasty, and further and the biological, caused need of an organism for glucose as a result of big emissions of insulin in blood. Such circulation of insulin and glucose with continuous increase in portions of sugar is rather offensive and can become the reason of disturbances of cordial activity, decrease in immunity, development of a hypoglycemia, and then and a diabetes mellitus. It is possible to break off this vicious circle only a sugar exception of a diet. How to make it with the smallest losses we will consider below.
Digestible carbohydrates − the most available source of serotonin ("pleasure hormone") necessary for an organism for fight against bad mood. Having got used to the sugar use as a way of overcoming a stress, the organism becomes dependent on the next portion of sweet, as on drug. Statistically, more than 50% of sweet teeth test psychological dependence on sugar which on refusal of it is followed by strongest "withdrawal pains". Having realized the reason of the need for sweet, it is easier to switch an organism to receiving serotonin from other sources (sports activities, a hobby, communication with pleasant people): the person understands that only the habit − is the reason of the discomfort felt by him and changes it.
That the organism, feeling the need for glucose, did not induce to fill its shortcoming with the easiest way, not less than 4-5 times a day are recommended to eat small portions. It will allow to exclude during the day emergence of strong feeling of hunger and to break on something sweet. During refusal of sugar the breakfast is obligatory − to keep from having a snack with the filled stomach much easier, especially if proteinaceous products (cheese, fishes, cottage cheese) causing long saturation enter a breakfast.
The main sources of sugar in a daily diet are candies, cookies, chocolate. Define what you use most often, and stop buying them. The sugar share in a diet as a part of such products as ketchup, sausage, mustard is admissible, but even if the person aims to refuse the refined product completely, it is worth reducing quantity of such products in the menu.
Unlike digestible, complex carbohydrates do not cause sharp increase in level of sugar, long being digested in a stomach and promoting slow intake of glucose in blood. Such products completely satisfy the need of an organism for carbohydrates as the chief suppliers of energy, and also exclude emergence of feeling of hunger for 3-4 hours after meal, without causing thirst for sweet. Sources of complex carbohydrates are wholegrain porridges, bean, vegetables (tomatoes, vegetable marrows, carrots, onions, eggplants, cabbage), products from coarse flour, etc. It is recommended to include them in a diet not less than two times in the first half of day without special restrictions.
Fruit − the most valuable source of sugar which is capable to replace with itself(himself) the refined product completely. In spite of the fact that fructose in fact − sugar of a natural origin, is in many respects safer to fill a lack of carbohydrates with its help at least because digestion of fructose does not require insulin. At refusal of sugar doctors recommend to switch the attention to fruit, dried fruits and honey − they to a lesser extent increase glucose level in blood and completely satisfy the need of an organism for sweet.
Refusing sugar in its traditional look and confectionery, many people make a mistake, continuing to use a product as a part of aerated water, the packaged juice, sports drinks, tea and coffee. "Liquid calories" are artful: so, in half of liter of lemonade about 15 sugar teaspoons hidden from an eye at conditionally safe norm of a product in 6 spoons a day contain. According to doctors, 1 liter of the drunk aerated water a day increases risk of development of the acquired diabetes in children for 60%, and at women of middle age − for 80%.
The refusal of the use of sugar should not be followed by the physical or mental discomfort exceeding acceptance limits − dizzinesses, a shiver in extremities, a depression. In the first two cases it is recommended to see a doctor: the feeling sick can be a symptom of disbolism which at sharp restriction of sugar can prove or become aggravated for the first time. It is more correct to carry out transition to healthy food gradually, watching changes in an organism. If lack of sugar in food becomes the reason of long depression, apathy − means, the motivation of the person is still insufficiently strong, and it is heavy to mentality to cope with changes. Gradual decrease in a share of sugar in a diet will allow to make transition from "dolce vita" to healthy less painful and more successful.
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