How much sugar is normal to eat in a day? What is the right amount of sugar in a day?

Under 25g. The total amount of energy eaten every day is provided by the added sugar does not exceed 10, that is to say, if it is 2000 calories, then 10 is 200 calories, so it should not exceed 50 grams. Under normal circumstances, Chinese are not exceeded, even if they eat cakes and chocolates, they are not surpassed, because chocolate is not all sugar, you eat cakes, cakes may have more oil in them, not sugar.

Benefits of eating sugar.

Sugar is rich in vitamins, especially vitamin C, which is a natural whitening agent, which is safer and healthier for whitening. Sugar also contains a polysaccharide that has antioxidant properties and can help slow down skin aging.

Moisten the lungs: sugar and sweetness, flat nature, return to the lungs, spleen meridians, contain trace amounts of protein and amino acids required by the human body, have the effects of moistening the lungs, relieving cough and benefiting the lungs, soothing liver qi, clearing heat and dampness, etc., suitable for spleen deficiency and diarrhea, dry cough, dry mouth and thirst and other moderate consumption.

1. It is best not to exceed 40 grams per day.

2. The concept of "sugar" is divided into broad and narrow senses. Sugars in a broad sense refer to a variety of digestible carbohydrates, including sweetened sugars and unsweetened starches; Sugar in the narrow sense refers to refined white sugar and syrups commonly used in food and beverage processing. The harm of sugar to the human body is mainly the latter.

You can choose what sugar you eat, and if you want to find a balance between sweets and health, it's best to eat the following sugars:

Brown sugar. It is also called "brown sugar" and "brown sugar", which contains more minerals such as iron, calcium, potassium, magnesium, etc., has high nutritional value, and is conducive to the acid-base balance in the human body. Traditional Chinese medicine believes that brown sugar has the effects of invigorating blood and dissipating stasis, and dissipating cold in warmth.

However, brown sugar is warm, and people who are often on fire and have a dry mouth should eat less.

Oligosaccharide. Such as fructooligosaccharides, lacto-oligosaccharides, isomalto-oligosaccharides, etc. They are very low in calories and have the effect of "adjusting the ecological balance", and some are called "bifidus factors", which can promote the growth of beneficial bacteria in the body and inhibit the proliferation of intestinal pathogenic bacteria and spoilage bacteria.

For some children and young women who like to eat desserts, cookies, snacks, and drinks, it is a common thing to consume more than 100 grams of white sugar per day. However, nutritionists recommend a total daily intake of about 30-40 grams of sugar, that is, no more than 10% of the total daily intake of carbohydrates.

It is best to control the total amount of white sugar consumed by a person per day between 30-40 grams. The purity of the refined sugar is very high, reaching more than 99%, which means that it contains almost no other nutrients, only a lot of energy. If you eat too many sweets, you will feel full due to too much energy, which will affect your intake of other foods rich in protein, vitamins, minerals and dietary fiber.

In the long run, it can lead to nutritional deficiencies, developmental disabilities, obesity and other diseases. The metabolism of white sugar in the body requires the consumption of a variety of vitamins and minerals, and regular consumption of sugar will cause vitamin deficiency, as well as nutritional problems such as calcium deficiency and potassium deficiency.

Nutritionists recommend a total daily intake of 30-40 grams of sugar, i.e. no more than 10% of total carbohydrates. Usually, it is necessary to grasp the amount of sugar in the food to avoid excessive intake.

Among the sweets that people often eat, a large spoonful of jam contains about 15 grams of sugar; 1 can of cola contains about 37 grams of sugar; 3 small pieces of chocolate contain about 9 grams of sugar; 1 egg cone ice cream contains about 10 grams of sugar; A few biscuits contain about 10 grams of sugar, and so on. If you don't pay attention, the limit of 30-40 grams of sugar is very easy to break.