ติดหวาน…ต้องระวัง
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- ติดหวาน…ต้องระวัง
น้ำตาลเป็นส่วนผสมในการปรุงอาหารหลากหลายชนิด เราจึงบริโภคน้ำตาลที่ซ่อนอยู่ในอาหารเหล่านี้ค่อนข้างมาก จนบางครั้งอาจลืมไปว่าแม้คุณจะดูแลสุขภาพดีเพียงใด หลีกเลี่ยงไม่บริโภคน้ำตาลแบบเพียว ๆ แต่เชื่อไหมว่า น้ำตาลที่ซ่อนอยู่ในอาหารต่าง ๆ มีมากมายกว่าที่คุณคิด จนคุณอาจเป็นคนหนึ่งที่เสพติดน้ำตาลไปโดยไม่รู้ตัว
น้ำตาลมาจากไหน รับประทานแล้วมีกลไกและเกิดผลอย่างไร? เราได้รับน้ำตาลจากการรับประทานอาหารหลากหลายชนิดในแต่ละวัน ทั้งในรูปของแป้งและน้ำตาล ซึ่งจัดรวมว่าเป็นคาร์โบไฮเดรต เมื่อย่อยและดูดซึมจะได้น้ำตาลที่เป็นโมเลกุลเชิงเดี่ยวในที่สุด อาหารที่มีน้ำตาล (คาร์โบไฮเดรต) เช่น - ข้าว ขนมปัง เส้นก๋วยเตี๋ยว วุ้นเส้น - ผลไม้ น้ำผลไม้ ถั่ว เมล็ดธัญพืช - น้ำอัดลม - นม (แม้จะเป็นนมสดรสจืดก็ตาม) เครื่องดื่มโกโก้ - ขนมขบเคี้ยว ขนมเด็ก ขนมไทย ไอศกรีม ลูกอม หมากฝรั่ง - ผักบางชนิดมีคาร์โบไฮเดรตอยู่บ้าง ถ้ากินปริมาณมากก็ได้น้ำตาลไม่น้อย เช่น ฟักทอง ข้าวโพดอ่อน แครอท บร็อคโคลี่ ผักคะน้า ผักกะเฉด ขนุนอ่อน หลังจากรับประทานอาหาร การย่อยคาร์โบไฮเดรตเริ่มตั้งแต่ในปากโดยการเคี้ยวและน้ำลาย ลงไปจนถึงลำไส้เล็กซึ่งเป็นส่วนที่มีการย่อยและดูดซึมมากที่สุด น้ำตาลจากกระแสเลือดจะถูกนำเข้าสู่เซลล์เพื่อสะสมหรือใช้เป็นพลังงานต่อไป น้ำตาลมีอันตรายต่อสุขภาพอย่างไร? การบริโภคอาหารรสหวานมาก ๆ เป็นเวลานาน จะทำให้คุณเป็นคนติดหวาน ชอบรับประทานอาหารประเภทแป้งและน้ำตาลมากขึ้น การได้รับน้ำตาลมากเกินเป็นเหตุให้เสี่ยงต่อฟันผุ โรคอ้วน โรคเบาหวาน ความดันโลหิตสูง ซึ่งอาจได้รับของแถมเป็นโรคหัวใจหรือหลอดเลือดสมองตามมาได้ในที่สุด นอกจากนี้ยังมีการศึกษาที่พบว่า ผู้ป่วยเบาหวานอายุตั้งแต่ 50 ปีขึ้นไป มีค่าความยืดหยุ่นของผิวหนัง (Elasticity index) น้อยกว่าคนปกติที่อายุเดียวกันด้วย ดังนั้น แม้สาเหตุส่วนใหญ่ของริ้วรอยจะเกิดจากอายุที่มากขึ้นและแสงแดด แต่ก็ไม่ควรมองข้ามเรื่องการบริโภคน้ำตาลไม่ให้มากเกินไป ควรควบคุมการบริโภคน้ำตาลของคุณอย่างไร? จากที่กล่าวมาอาจจะทำให้คุณเข็ดขยาดน้ำตาล ไม่กล้ารับประทานน้ำตาล ไม่รู้จะรับประทานได้มากน้อยแค่ไหน น้ำตาลเป็นแหล่งพลังงานที่สำคัญมากสำหรับร่างกาย อวัยวะทุกส่วน เช่น สมอง กล้ามเนื้อ อวัยวะภายใน ถ้าได้รับน้อยเกินจะทำให้อ่อนเพลียไม่มีเรี่ยวแรง คิดช้า ง่วงซึม คุณควรได้รับพลังงานจากคาร์โบไฮเดรต 55% (45-65%) ของพลังงานที่ควรได้รับทั้งหมดต่อวัน นอกนั้นมาจากโปรตีน 10-35% ไขมัน 20-35% โดยแคลอรี่ที่ควรได้รับต่อวันขึ้นอยู่กับ อายุ เพศ กิจกรรมระหว่างวัน และถ้าผู้ที่น้ำหนักเกิน/อ้วน จะต้องพยายามลดแคลอรี่ลง 500-1,000 กิโลแคลอรี่ต่อวัน จึงจะสามารถลดน้ำหนักลงได้ประมาณ 0.5-1 กิโลกรัมต่อสัปดาห์ สำหรับผู้ใหญ่น้ำหนักเกินหรืออ้วนดูจากค่า BMI หรือดัชนีมวลกาย ≥ 23 kg/m2) สำหรับผู้ที่เรียนหนังสือหรือทำงานออฟฟิศ ไม่ได้เดินมากนัก ไม่ได้ออกกำลังกาย ต้องการแคลอรี่ต่อวันดังนี้| อายุ (ปี) | หญิง (Kcal) | ชาย (Kcal) |
| 14-18 19-30 31-50 51 | 1,800 1,800-2,000 1,800 1,600 | 2,000-2,400 2,400-2,600 2,200-2,400 2,000-2,200 |
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