Negative effects of sugar that is often dreaded disease, especially diabetes or diabetes mellitus type two diabetes. The disease is caused by an unhealthy lifestyle such as eating too much sugar. Excess sugar can also cause weight gain and even obesity can cause various diseases. The other effect is easily tired, often sleepy and difficult to concentrate. While those who lack the sugar will look skinny, limp due to energy shortages, malnutrition, so easily hurt.
Sugar is obtained not only from sweet foods, because foods such as rice, bread, potatoes and noodles contain sugar. So also in the side dishes and fruits like banana, watermelon or cantaloupe. Sugars derived from food is included in complex carbohydrates. While the sugar contained in the granulated sugar, syrup and the like included in the group of simple carbohydrates. Carbonated beverages also one contributor of sugar to the body when you consume it too often. It is impossible to avoid sugar because sugar is one type of carbohydrate. And as already known, this carbohydrate is needed to produce the energy used in everyday activities. And, most important is how to consume sugar in a balanced way so as not to harm the body.
How Much Can Sugar is Consumed?
Consuming sugar in balance means you have to arrange for the entry of carbohydrates in the body balanced with energy expenditure. The energy released is not the same person, because it depends on age, weight and west of activities performed. The average amount of energy required is between 1500 kcals (kilo calories) for people with minor activity until 1800 kcals (kilo calories) when doing moderate activity. This figure also includes energy derived from fat and protein.
Because sugar is not only derived from carbonated beverages, then in order to stay balanced the amount of carbohydrates that can be consumed is 40% to 50% for complex carbohydrates, and the remaining 10% to 15% for the consumption of simple carbohydrates. In short, such as the following table:
| SUGAR | Light Activity | Moderate Activity |
|---|---|---|
| Energy Needs | 1500 Kcals | 1800 Kcals |
| Complex sugar consumption is allowed (40% - 50%) | 600 - 750 kcals | 720 - 900 kcals |
| Consumption of simple sugars that are allowed (10% - 15%) | 150 - 225 kcals | 180 - 270 kcals |
You are classified as people with mild activity when in your work more often sat, doing homework that is not too heavy and exercise once a week.
You also have due regard to the amount of sugar contained in protein and sugar so as not excessive. In order not to feel hungry because it reduces the amount of carbohydrates you should eat more often with smaller meals instead of eating directly in large portions. This can overcome the hunger.
The body will be healthier if you are able to control the balance between energy intake through food and beverages to the energy released through a variety of physical activities. And of course, this includes a balanced effect when you consume a variety of products that contain sugar.
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