Currently the concept of inferiority Sugar And sugar-free diet is very popular. Many people are starting to pay attention to reducing the amount of sugar in their diet, and even to some extent they are implementing a “zero sugar” diet.
However, a recent Research Published in the Proceedings of the National Academy of Sciences, sugar is essential for the body’s immune function, and sugar plays a critical role in activating immune cells. When the body has right Sugar can activate the immune system.
Immune cells need sugar to gain strength to fight
Many of our immune cells live in the lymph nodes, and the energy in the lymph nodes is sufficient for their work. “The lymph nodes are full of lunch boxes. These cells can be permanently recharged and even carry a box to go when they leave the lymph nodes to circulate in the body,” said the official. study, Associate Professor Mark Weldon of the Institut de Medicina Molecular João Lobo Antúnes (IMM).
When immune cells leave the lymph nodes and kill viruses, they can bring some “lunch boxes” to provide themselves with energy. It is like a person who eats enough at home and comes back with another job.
However, there are some immune cells that do not reside in the lymph nodes, but in tissues such as the intestine. At the same level, they do not have access to energy resources. These immune cells remain permanently in a semi-activated state and are ready to respond to things like infections, Weldon said.
They need to “eat” glucose for energy and to be active. Using the mouse intestine as a model, the researchers were able to determine how much sugar was present in the gut and how long it took to clear the infection.
“We found that in mice infected with enteric pathogens, local glucose levels determine the activation of resident lymphocytes and rapid clearance of infection.” He explained. Another researcher Spela Konjar.
People are most healthy when carbohydrates make up 50 to 55 percent of their energy
The human body gets energy from three macronutrients: carbohydrates, proteins, and lipids.
Carbohydrates are known as saccharides. The primary carbohydrates that are eventually converted to glucose are starch and sucrose, which are part of the larger carbohydrate family.
How much should we eat to be healthy because our body needs carbohydrates to get glucose?
A Research Published in the Lancet, more than 15,000 American adults aged 45 to 64 were followed for an average of 25 years.
They found that people lived longer when 50 to 55 percent of their total energy came from carbohydrates, protein, and fat.
If the energy intake from carbohydrates is below 50 percent or above 55 percent, it has an impact on people’s lifespan. In other words, eating too many or too few carbohydrates can have negative health effects.
The researchers found that a 50-year-old who consumed less than 30 percent of his energy from carbohydrates would have a 29.1-year life expectancy. A 50-year-old who consumed 65 percent or more of energy from carbohydrates had a 32-year life expectancy, and a person who consumed 50 to 55 percent of energy from carbohydrates had a 33.1-year life expectancy.
A ‘good carb’ supplement to provide the right kind of sugar
So, how do we choose good carbohydrates for our body – a high-quality source of glucose?
1. Eat natural starchy foods
The main source of glucose in the diet is starch.
Starch It is a substance produced by photosynthesis in plants and is our body’s preferred fuel. Each plant produces its own unique starch, but all starches break down into glucose when digested. Each gram of starch or sugar provides 4 calories of energy.
Please remember that not all carbohydrates are the same.
There are many types of carbohydrate-rich foods, and they all have different health effects. Sources of starch can be divided into two categories. One is the starch found in foods like potatoes, sweet potatoes, squash, and other root vegetables, as well as brown rice, corn, and other natural grains.
Another type is refined starch. Refined starch is made from natural foods that have been processed to remove most of the fiber and other ingredients such as white rice and white flour. Refined starch is broken down quickly because it lacks fiber and other nutrients, causing blood sugar levels to rise quickly.
It is better to choose starch from natural foods. These starches cannot be easily digested because they have a lot of fiber and other substances wrapped around them. The presence of organic acids reduces the emptying of the stomach, which means that the release of sugar is relatively slow. This means that while the body is getting energy from sugar, the effect on blood sugar is relatively small.
2. Eat natural sugar
Another source of glucose is sucrose. When sucrose is digested, it produces 50 percent glucose and 50 percent fructose.
Natural sucrose is found in many fruits, vegetables and grains.
Many fruits contain sucrose, glucose and fructose. For example, the Ratio The ratio of glucose, sucrose and fructose is 2:1:2 in bananas. Peaches, oranges, apples, peas, and mangoes contain high amounts of natural sucrose, and tomatoes and blueberries contain about half of their sugars as glucose.
The fruit juice is not the same, because the fiber and some of the nutrients in the fruit have been removed, which makes the nutrition of the fruit stop completely. People can easily exceed their daily intake of fruit or sugar when they drink juice instead of eating fruit.
When eating whole fruits, with chewing action and high fiber intake, people often don’t eat as much as they do when they drink fruit juice. And the whole fruit contains a good mix of fiber, micronutrients and other nutrients to help lower blood sugar levels.
There is another type of sucrose that comes from food, which is the refined sugar that we often eat, such as white sugar. Sucrose is added to most processed foods. Sugar is added to unsweetened products such as condiments and sauces.
In fact, we don’t need any added sugar. Added sugar only provides calories but no nutrients, which eventually affects one’s metabolism.
Artificially refined foods such as sugar cane or starch can give a sweet and smooth texture, but often, some of their good stuff is removed. They can only give people short-term happiness by “eating sugar”, but they cannot give other substances, and eventually lead to addiction and other dangers. To stop sugar properly, you must first give up this type of sugar.
There is a simple and easy way to do this: choose natural foods as much as possible to get sugar and energy.