The consumption of simple sugars, especially if taken alone,
quickly causes a rapid rise in blood sugar ( blood glucose concentration),
which then tends to return to its initial value within a more or less long
period.
Simple sugars can be consumed as sources of energy for the
body within the limits of 10-15% of the daily caloric intake.
So, how to behave?
• Moderate your consumption of sweet foods and drinks
throughout the day, so as not to exceed the amount of simple sugars allowed.
• Among the desserts, you prefer traditional Italian baked
goods, which contain less fat and sugar and more starch.
• Use sweet products to spread on bread or rusks in
controlled quantities (such as jams, fruit jams, honey and creams).
• Limit your consumption of products that contain a lot of
sucrose, and especially those that stick to your teeth, such as soft candies or
nougat.
Use little
salt
Both the flavor and
the biological properties of common salt ( sodium chloride ) are mainly related
to sodium. Under normal conditions, our body eliminates a certain amount of
sodium daily, which must be reintegrated with the diet. However, it is not
necessary to add salt to foods, as the sodium contained in nature in foods is
already sufficient to cover the needs of the body.
Reducing the amount of salt that is consumed daily is not
difficult, especially if the reduction occurs gradually. In fact, our palate
adapts easily, and it is therefore possible to re-educate it to less salty
foods. Within a few months, or even weeks, these same foods will look just
right, while those seasoned in the previous way will seem too salty.
An average consumption of salt below 6 g per day (1
teaspoon), corresponding to an intake of about 2.4 g of sodium, represents a
good compromise between satisfying the taste and preventing the risks
associated with sodium.
So, how to
behave?
• Progressively reduce the use of salt both at the table and
in the kitchen.
• Do not add salt to baby food, at least for the entire
first year of life.
• Limit the use of alternative sodium-containing condiments
(bouillon cube, ketchup, soy sauce, mustard).
• Flavor foods with aromatic herbs (such as garlic, onion,
basil, parsley, rosemary, sage, mint, oregano, marjoram, celery, leek, thyme,
fennel seeds) and spices (such as pepper, chilli, nutmeg, saffron, curry ).
• Enhance the flavor of foods by using lemon juice or
vinegar.
• Choose low-salt product lines when available (unsalted
bread, low-salt canned tuna).
• Consume only occasionally processed foods rich in salt
(salty snacks, potato chips, table olives, some cured meats and cheeses).
• In moderate sporting activity, it replenishes the liquids
lost through sweating with simple water.
primewebreviews knowaboutanything newcomputerworld techstacy
theuniversalbeauty
