Aký je život bez cukru?

Chcete sa stravovať zdravšie a rozmýšľate nad tým, že vynecháte zo svojej stravy cukor? Môže sa to zdať ako neľahká úloha, ale určite stojí za to, aby ste to vyskúšali. Niekedy stačí pár týždňov, alebo mesiac a uvidíte pozitívne výsledky.

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Aj na cukre sa dá byť závislý

Cukor je rýchly zdroj energie, ktorý sa nachádza v množstve potravín. Je to najmä čokoláda, zákusky, alebo iné sladké pochutiny. Na sladkosti človek siaha najmä vtedy, keď sa cíti unavený, nemá dobrú náladu, niečo ho nahnevalo, alebo sa stalo niečo zlé. Sladké pochutiny sú vlastne náhrada terapeuta, len s tým rozdielom, že si nadmerným príjmom cukru človek veľmi škodí.

Závislosť vie vytvoriť v organizme cukor veľmi ľahko. Pri konzumácií cukru sa totižto uvoľňujú, ľudovo povedané, hormóny šťastia. Tieto hormóny sa volajú serotnín a dopamín. Následkom uvoľňovania týchto hormónov, má človek ešte väčšiu chuť na sladké. Pri vysokej konzumácií cukru sa objavuje obezita, vysoký krvný tlak, vysoký cholesterol, plesne v tele, alebo zápalové ochorenia.

Kde všade je „skrytý cukor“?

Ak idete do obchodu a hľadáte potraviny bez cukru, mali by ste hľadať také, ktoré neobsahujú nielen cukor, ale aj jeho „skryté názvy“. Sú to názvy ako sacharóza, glukóza, fruktóza, dextróza, melasa, aj med. V prípade fruktózy a medu ide o prírodné sladidlá, ktoré sú zdravšie, ale ak sa chystáte vynechať cukor úplne, mali by ste ich vynechať.

Cukor sa môže vyskytovať aj tam, kde by ste ho vôbec nečakali. Nachádza sa nealkoholických, aj alkoholických nápojoch, v kečupe, rôznych omáčkach, pečive, mliečnych výrobkoch, salámach chipsoch, ale aj v sterilizovanej zelenine. Nájsť jedlo bez cukru môže byť preto nesmierne ťažké.

Ako prejsť na život bez cukru?

Pre organizmus sú sacharidy veľmi podstatné. V prípade rafinovaného cukru to však neplatí. Najvhodnejším zdrojom sacharidov sú napríklad obilniny, mliečne výrobky, strukoviny a ovocie.

Pri vyradení cukru môže prísť k bolesti hlavy, potení, triaške, poruchám spánku, alebo podráždenosti. Preto treba s vyradením cukru začať pomaly. Najprv skúste znížiť množstvo prijatého cukru o polovicu. Postupne dávku rafinovaného cukru pomaly znižujte. Vyhnete sa tak neželaným prejavom.

V prípade, že vás prepadne chuť na sladké, môžete si dopriať napríklad banán, sušené ovocie, ovsenú kašu, alebo lyžičku medu. Ak máte radi ovocie, preštudujte si tabuľku glykemického indexu, kde uvidíte, ktoré ovocie je v prípade znižovania prijatého cukru najvhodnejšie. Tiež si môžete dopriať kocku horkej čokolády, alebo hrsť orieškov.

Ak vás láka život bez cukru a chceli by ste ho vyskúšať, určite si preštudujte tabuľku glykemického indexu a podrobné zloženie obvyklých potravín.

 

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