Apni diet me nutrients ki healthy balanced quantity bahut difficult hai. In nutrients me sugar bhi bahut jaruri hai. AGr ye hamari diet me na ho to hum die bhi ho sakte hain. Iske saath hi excess cheeni hamare liye several problems create kar sakta hai.
- Jyada sugar se ye problem create hoti hai:
- Affect your teeth- too much cheeni lene se dentist ke clinic apko jyada trip karne pad sakte hain. jyada meethe se bacterial growth decay aur infections ho sakte hain.
- Obesity– kuch people jyada cheeni kha kar apna motapa badha lete hain. Jo sab beemariyon ki jad hai.
- Hurt your liver– agr aap cheeni ki high diet lete hain to ye apke liver ko damage kar sakti hai. kyonki jab aap meetha khate hain to wo any form me apke liver me glucose ke roop me store ho jati hai. Fir jaise-jaise apke organs ko jarurat ho un tak properly jati hai.
- Heart diseases– jyada meetha khane se cardiovascular disease me death bhi ho sakti hai. Adults healthy diet ignore karke jyada added sugar khate hai. Isse unhe heart diseases ka risk badh jata hai.
- Type 2 diabetes– waise to cheeni directly diabetes cause nahi hoti. Lekin jo people more meetha intake karte hain wo overweight hone ke saath diabetic patient bhi ban jate hai.
Aur ye problems na face karni pade to iske liye hame ye janna jaruri hai ki hamare daily food me kitni cheeni hai. To aaj hum baat karte hai natural aur processed food dono me kitni cheeni hoti hai.
What is Sugar?
Sugar ek carbohydrate hai. Ye many different forms me hoti hai. Main types cheeni ki 3 tarah ki hoti hai-
- sucrose(confectionery and desert)
- lactose(milk me hone wali cheeni)
- fructose(fruits me)
Waise to hamari cells ko survive rahne ke liye sugar(glucose) ki jarurat hoti hai. Aur agr ye excess consume ho jaye to ye various health problems create kar deti hai. Hame daily 6 tsp cheeni hi leni chahiye. Isme fruits ki natural sugar bhi add hai.
Added(candy, cakes, cookies, ice-creams, yogurt, many breads and cereals) sugar me koi beneficial nutrients nahi hote. Inko excess lene se inka contribution obesity, tooth decay aur diabetes me hi hota hai.
American Health Association(AHA) ne bataya hai ki added sugar me 0 nutrients hote hain.
Lekin ye hamari body me extra pound yani obesity lati hai. Iske saath ye hamari heart health ko reduce karegi. Hamari health ke liye ye important hai ki hame foods aur drinks me present added cheeni ke liye aware rhana hoga.
Kyonki aajakal bahut products me added cheeni hoti hai.
Jyadatar honey, syrup aur fruit juices me added cheeni hoti hai. Inko less kar dena chahiye. Naturally fresh fruits, vegetables aur milk me ye nahi hoti.
Some common names of foods with added cheeni:
- brown sugar
- corn sweetener
- corn syrup
- fruit juice
- invert sugar
- raw sugar
Danger of high sugar:
Agr aap too much cheeni intake karte hain to aapko serious complications ho sakti hain-
- cardiovascular diseases
- nerve damage known as neuropathy
- kidney damage
- diabetic neuropathy
- damage of blood vessels of the retina cause blindness
- bone and joint problems
- skin problems, including bacterial infections fungal infections aur non-healing wounds
- Infection in teeth or gums
Common foods aur drinks me sugar kitna?
Chaliye hum baat karte hain daily routine me use hone wale foods aur drinks me cheeni kitni present hai.
How much sugar in chocolate bars-
- Snickers bar (52.7gm)- 6.75 tsp of cheeni
- milk chocolate baar (44 gm)- 5.75 tsp of cheeni
- milky way bar (58gm)- 8.75 tsp of cheeni
How much sugar do soft drinks contain-
- coca-cola (one can)- 8.25 tsp of cheeni
- Pepsi cola (one can)- 8.75 tsp of sugar
- red bull (one can)- 6.9 tsp of cheeni
- spite (one can)- 8.25 tsp of cheeni
- mountain dew (one can)- 11.5 tsp of cheeni
Agr aap one soft drinks daily drink karte hain to apme heart diseases aur diabetes ka risk increase ho jayega.
How much sugar is in your breakfast-
- Raisin bran – 7.75 tsp of cheeni
- Honey smacks – 14 tsp of cheeni
- Frosted flakes – 8.75 tsp of cheen
- Rice crisp – 2.5 tsp of cheeni
- Special K – 3 tsp of cheeni
- Wheaties – 3.75 tsp of cheeni
- Corn flakes – 2.4 tsp of cheeni
How much sugar does fruit contain-
Jo cheeni fruits me hoti hai use fructose kahte hain. Waise fresh fruits me added sugar nahi hoti. Lekin agr dekha jaye to kuch fruits me jaise grapes aur cranberries me ye hoti hai.
♥ per 100 grams-
- bananas-3 tsp of cheeni
- mangoes- 3.2 tsp of cheeni
- apples- 2.6 tsp of cheeni
- pineapples- 2.5 tsp of cheeni
- Grapes– 4 tsp of cheeni
- Kiwifruit- 2.3tsp of cheeni
- Apricot- 2.3 tsp of cheeni
- Lemons- 0.6 tsp of cheeni
- Strawberries- 1.3 tsp of cheeni
- Tomatoes- 0.7 tsp of cheeni
- Blueberries- 1.7 tsp of cheeni
- Cranberries- 1 tsp of cheeni
Sugar reduce kaise karen-
People added cheeni ko apni diet me add karke apni health conditions ko poor kar lete hain. To chaliye kuch ideas dekhen jinse hum cheeni reduce kar saken.
- reduce meetha, syrup, honey from your cupboard and table.
- agr aap apni tea, coffee, pancakes, cereal me meetha lete hain to use half karen. aur koi artificial sweetener use na karen.
- juices aur flavored ki jagah simple water use karen
- hamesha fresh fruits buy karen naa ki canned aur specially jinme syrup ho
- apne morning cereal me cheeni add karne ki bajay unme banana or berries add karen
- meethe ki jagah spice jaise ginger, cinnamon aur nutmeg use karen.
- Doston, agr apko article helpful lage to share jarur kijiyega. Mujhe comments dekar batayen.