HARISON & 2024 IHRSA Convention & Trade Show Successfully Concluded!

On 6 March, the 2024 IHRSA Convention & Trade Show kicked off at the Los Angeles Convention Center. IHRSA is now one of the world’s leading fitness equipment trade shows and also the premier event for the global fitness industry. With over 347,000 square feet of exhibit space, attracting 350 exhibitors, more than 50 sponsors and more than 8,000 fitness industry professionals in this year’s show.

As one of the largest fitness markets in the world, North America is the focus of HARISON’s overseas strategic layout. In 2023, HARISON relocated its overseas headquarters to Chicago, USA, and established R&D and marketing centers to ensure faster response, easier communication, and more reliable solutions to help overseas customers deal better with information communication and customer service. At IHRSA, HARISON made a stunning appearance with its latest instruments!

Participating in the IHRSA show is a great chance to showcase our brand to our international customers. HARISON fully demonstrated the strength of our fitness equipment in R&D, manufacturing, and service with our latest products.

At the exhibition site, HARISON garnered significant attention with its latest devices and impressive corporate image. Agents and industry professionals from around the world gained a better understanding of HARISON’s product line through this exhibition.

The HARISON staff present at the meeting were always positive, enthusiastic, serious, and responsible in their professional and detailed explanations. They received hundreds of guests and successfully established cooperative relationships with numerous customers, resulting in fruitful outcomes!

The exhibition attracted a lot of attention, highlighting the customer first purpose and the persistent pursuit of high quality products. Leveraging on the effect of this exhibition, we will continue to complete the layout of the international market with our headquarters in Chicago as the centre, adhere to innovation, go beyond, set up a brand benchmark for the fitness equipment market, and win the future together with our global partners!

Why do doctors tell you to eat less sweets when you have a stomach bug?

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Sweets are loved by everyone, and the satisfaction it brings is not only on the tongue, but also activates a good mood, so sweets are also known as “sugar-coated bombs”. For gastric patients, not only hot pot, pickled these stimulating food can not eat more, sweets should not eat more.

01Why you should eat less sweets if you have stomach problems

It has been experimentally confirmed that 60% of the experimental rats with gastrointestinal diseases that were fed a large amount of sweets for up to 6 months had worsened gastroenteritis, increased the concentration of bile-loving bacteria in the intestines, and even evolved into ulcerative colitis. This also proves that excessive intake of sweets will make the gastrointestinal inflammation increase and worsen the condition. Therefore, the reason why you should not consume sweets when you are suffering from gastric problems is that sweets have the effect of inducing inflammation, and consuming too much of them will aggravate the disease.

 

Not only that, eating too much sweets will inhibit the production of stomach acid, which can cause some obstacles to the treatment of patients with indigestion, bloating and other symptoms.

 

Today we are targeting sweets that contain a lot of fructose, and fructose is divided into two kinds: one is a single-cell fructose; the other is a multi-cell fructose, such as candy, milk tea, chocolate we usually love to eat usually have sucrose, glucose and so on.

 

1. Pickled sweets

Many people think that pickled foods are pickled with salt, in fact, there are some foods in the production of the pickling process added a lot of sugar, so that the food tastes salty and sweet and delicious. This type of food contains a lot of salt, sugar and fat, if you take too much, in addition to cause obesity, but also may lead to indigestion, gastritis, thus affecting gastrointestinal health, so this type of food should not be eaten.

 

2. Cake

For people with gastrointestinal disorders, some cakes can’t be eaten as well, because many cakes have high trans fatty acid content. In addition to cause obesity, it will increase the burden on the stomach and intestines, preventing normal digestion and absorption, and even increase the burden on blood vessels, promote blood sugar rise induced cardiovascular disease, so cakes should also try to eat less.

3. Candy

Candy is extremely high in sugar content, even just one candy may affect the blood sugar steady, and every 100g of candy in the trans fatty acid content can be up to 0.8 grams or more, people with gastrointestinal diseases must pay attention.

02How much is the right amount to eat in a day for people with stomach problems

Although many patients recognize that they should reduce their intake of sweets, there should be a standard maximum daily intake of sugar in order to control it. For different gastric patients, there is a difference in the control of sweets.

 

Normally, an average adult can consume up to 50g of sugar a day. According to the reference standard suggested by the School of Medicine of Central South University, most gastric patients should consume less than 25g of sugar per day, which can be adjusted according to their daily diets.

Gastric patients are also accompanied by obesity and hyperglycemia and other complications, it is necessary to further limit the amount of sugar intake per day also need to be further reduced, can be controlled at about 15g. Of course, excessive intake of sugar is not conducive to health, just in the case of gastric disease, more attention should be paid to eat as little as possible.

 

In order to get well soon, a reasonable dietary arrangement is very important, in addition to sugar to limit, some heavy oil and salt will stimulate the stomach of other foods should also reduce the intake, to avoid worsening of the condition.

How to have a smoother natural labor? Let’s learn this breathing technique.

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When it comes to normal labor and delivery, what always comes to mind is the lady in the ancient costume drama who had a difficult labor, and after taking a look at the child after delivery, she was exhausted and fainted …… and so on! Let’s not scare ourselves! Here is a “battle-experienced” “Lamaze birth breathing method”, quickly take a look.

01What is Lamaze Productive Breathing

“The Lamaze Birthing Breathing Method, also known as “Psychoprophylaxis for Natural Birth”, is a pre-labor workout for pregnant mothers that trains you in neuromuscular control, prenatal gymnastics, and breathing techniques, and is suitable for use in the 7th trimester of pregnancy – labor and delivery.

02Learning Lamaze Production Breathing

Then Lamaze Birth Breathing Method, which contains 6 movements, which are Contour Breathing, Chest Breathing, Shallow and Slow Accelerated Breathing, Shallow Breathing, Closed Breath Push Exercise, and Candle Blowing Exercise, as long as the pregnant mother practiced it more often, she will be able to slow down the pain of labor and delivery, and also eliminate the fear of prenatal, so the baby is born in good health.

I. Contour Breathing

Purpose: The whole body relaxes, and the balance of oxygen and carbon dioxide in the body is maintained.

Method: Slowly take a deep breath in through the nose and slowly exhale out through the mouth. (Like blowing out a candle.)

Chest Breathing

Time: At the initial stage, the uterus opens 2 to 3 cm. each contraction lasts 30 to 50 seconds, with an interval of 5 to 20 minutes.

Method: The mother-to-be relaxes completely. Eyes on a fixed point; inhale through the nose, can feel the chest contour puffed up, mouth exhalation, the chest contour slowly return to its original position, the abdomen to remain relaxed; roughly 6 to 9 times per minute, breathing smoothly, the amount of breath evenly.

Third, shallow and slow accelerated breathing

Time: Accelerated stage, uterine opening 4 to 8 cm. This is the longest and most strenuous stage of labor for the mother-to-be, with contractions occurring once every 2 to 4 minutes for about 1 minute each time.

Method: The mother-to-be relaxes completely and gazes at a fixed point. Breathe in through your nose and out through your mouth; synchronize your breathing with the strengthening and slowing of the uterine contractions.

Shallow Breathing

Time: During the transition phase, the uterus opens 8 to 10 cm. contractions are strong and frequent. The contraction time is 1 minute to 1 minute and a half, every half a minute to 1 minute and a half contraction.

Method: The mother-to-be relaxes completely and gazes her eyes at a fixed point. Slightly open your mouth for inhalation and exhalation (make a hee-hee-hee-hee sound). Keep breathing high and vocalize at the throat; be careful to avoid hyperventilating; take 4 to 6 consecutive rapid inhalations and exhalations followed by even exhalations and repeat until the end of the contraction.

V. Closed-air exertion exercise

Time: The cervix is fully open (10cm). At this stage, the fetus will be delivered at any time and it is also the most difficult time. The length of this period is determined by whether the mother-to-be will push. Therefore, it is necessary to grasp the uterine contractions when exertion, and the uterus stops contractions rest and completely relax, in order to obtain the strength to struggle again.

Sixth, blowing out candles exercise

Time: When you can’t push, but you can’t help but want to push.

How to do it: Breathe quickly by blowing out candles.

Last but not least, labor is a physical activity and it is difficult to complete this arduous process without sufficient energy. Therefore, expectant mothers should get enough rest on their due date, sleep enough for 8 hours a day, take a proper lunch break at noon, and avoid doing activities that consume physical energy.

It’s amazing how drinking sports drinks the wrong way can lead to weight gain?!

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Sports drinks are the drinks that many people choose to hydrate themselves with during their training routine. Most of them are brightly colored, high value, but also love in the gym selfie handsome men and women indispensable photo props. So what is the role of sports drinks, whether it has an effect on the human body, I believe that many people do not understand very clearly. Especially in the end will not get fat problem, is the answer that many people want in their hearts. Want to understand these questions clearly, we have to answer from the composition of sports drinks, role, drinking time and other aspects.

 

01Are Sports Drinks Good for Workouts

Most of the ingredients in sports drinks are composed of water, glucose, fructose, sodium and calcium. We greatly consume hepatic glucose stored in the liver and muscles themselves during normal physical exercise. When this part of the element is insufficient, it will blood sugar will be lowered, the performance of exercise will be decreased, and the body will begin to fatigue. At this time, drinking sports drinks, you can through its carbon hydrate in it in time to replenish the liver sugar consumed in the exercise, to a certain extent, it is able to replenish people’s physical strength, which is also the reason why it can be popular in the market.

 

In addition, as the human body in intense sports exercise, sweating will be greatly elevated, which will cause the body’s lack of water and electrolyte disorders. Sodium and potassium in sports drinks can replenish electrolytes to the human body in time, therefore, sports drinks can not only replenish water to the human body in time, but also improve the electrolyte disorder phenomenon in time. Therefore, intense exercise to replenish water, sports drinks are effective.

02Drinking sports drinks during non-exercise periods can be fattening

From the previously mentioned list of ingredients of sports drinks, we can find that sports drinks contain a large amount of sugar. In ordinary life, our body electrolytes are in a normal state, if this time, still drink sports drinks, it is equivalent to replenish a large amount of sugar, and the normal state of the human body can not consume excess sugar, it becomes a factor in the hoarding of fat. We all in the non-exercise state, do not recommend drinking sports drinks, it will cause human obesity.

 

Can I drink sports drinks when I am in a state of exercise? It varies from person to person. For example, many friends fitness is for fat loss and slimming, in addition to burning fat in sports, but also need to create a caloric deficit, that is, consumption is greater than intake. If fat loss friends drink sports drinks and constantly replenish sugar, they will greatly reduce the consumption of fat. Sports drinks for fat loss and slimming friends, it is not suitable as a drink to replenish water in the workout.

Among other things, when the intensity of exercise is not so high, usually the body’s electrolytes do not become disturbed, and this stage is not suitable for sports drinks. This is because there is no need for it, the body’s own consumption has not reached a high level, the body itself is fully capable of using it, and there is absolutely no need to replenish electrolytes. Therefore, unless it is a fierce high-intensity exercise, sweating a lot, only need sports drinks, otherwise, it does not come in handy much. Don’t be overly enamored with sports drinks; in the end, underneath its glamorous exterior, it’s just a sugary drink.

 

Also, be careful how you drink sports drinks. Although it contains electrolytes, but the content is small, and can not fully maintain the balance of the body’s electrolytes, its main body is still mainly water. After intense exercise, with a large amount of evaporation of sweat, a short period of time to replenish a large amount of water is very easy to cause water intoxication. Therefore, when you drink sports drinks, you should take a slow, small amount, many times to replenish water. After intense exercise, it is very important to choose the right way to drink.

 

To summarize: sports drinks are able to replenish a certain amount of electrolytes and a small amount of carbohydrates after an intense workout, and they have a certain value. But often many friends drink sports drinks as soon as they exercise, without considering the intensity of their own exercise, it is not worth it, because when replenishing water, it will also replenish a lot of sugar.

Ready to go! HARISON is about to appear at the 2024 IHRSA Annual International Convention & Trade Show

From March 6th to 8th, the 2024 IHRSA Annual International Convention & Trade Show will be grandly held at the Los Angeles Convention Center in the United States.

HARISON will appear at this fitness exhibition. At that time, famous fitness institutions around the world, including industry leaders from fitness clubs, commercial equipment vendors, and training organizations, will gather to share experiences and guide the development direction of the fitness industry.

2024 IHRSA Annual International Convention & Trade Show

 2024 IHRSA Annual International Convention & Trade Show integrate transaction, communication, and display. It is an international trade exhibition platform serving the entire industry chain of the fitness industry, and is a globally leading exhibition for fitness and trade. This trade show boasts over 347,000 square feet of exhibition space, more than 350 exhibitors and over 50 sponsors participating.

HARISON

HARISON is a comprehensive fitness brand integrating professional fitness technology, fitness equipment R&D and manufacturing, and professional fitness training. Since its establishment, it has always been committed to providing systematic, scientific and intelligent fitness solutions for athletes, fitness enthusiasts and health-conscious individuals.

A must see for the beginner cyclist!

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Dynamic bicycle is the first choice for family fitness, convenient, does not take up space, fat loss effect is also very good, but there is no correct use of dynamic bicycle but easy to cause physical injury.

01Possible Hazards of Dynamic Cycling

(1) Knee injury

As a relatively low-impact sports in addition to jogging, dynamic cycling, although belonging to the more gentle movement, but because many drugs to the same action repeated many times, so it is easy to accumulate small injuries and cause team knee damage. Some statistics show that riding an hour of car, pedal about 5000 circles, equal to the knee joint in an hour of bending and stretching 5000 times. As the legs in the bicycle pedaling process repeated circular motion, easy to cause the cartilage in the knee joint overload and damage. And the sudden braking, accelerating, and stopping during bicycle riding also puts more pressure on the knee.

(2) Thickening of legs

Dynamic cycling exercise gives a full workout to the quadriceps, gluteus maximus, posterior thigh muscles on our thighs, and the flounder and gastrocnemius muscles on our calves. Need to be clear when the dynamic cycle can indeed play a good role in shaping these muscle groups, enhance the strength of the lower limb muscles. However, for some athletes who have more fat in the lower limbs themselves, the increase in leg muscles may lead to thicker legs to a certain extent.

(3) Superimposed on the upper limb exercise easy to injury

At present, many dynamic cycling training courses will add some upper body training exercises. However, from a professional point of view, the combination of upper body and lower body exercises will reduce efficiency and calorie consumption. Therefore, in the dynamic cycling training, swinging the upper body is not only counterproductive, in the long run will also damage the body, there are security risks.

02How to regulate to avoid injuries from workouts

Before training on a dynamic bicycle, it is necessary to adjust several positions, especially the seat height, handlebar height and the sequence of the seat.

Adjust the seat height so that the highest part of the seat is in line with the horizontal height of the thigh lift. Adjust the handlebar height so that it is in line with the seat height. Note that the handlebars should be adjusted further up if the trainer is pregnant or has health problems such as back strain.

Seat fore and aft position. When adjusting the seat fore and aft position, we’d better get in the car to make the adjustment. First the hips are at the farthest end of the seat and with the footrest at its lowest point, place the heel of the foot on the footrest so that the leg can be straightened or have a slight bend. Next, with the footrest still at its lowest position, place the forefoot on the footrest so that the knee curvature is 23-35 degrees. Finally, with the footrest at a level, check that the knee and the middle of the footrest are in a straight line.

Any exercise program can cause knee strain. So we must do a good job of warming up and stretching before playing sports, and master the correct sports posture.

After reading the above hope can let you correctly use the dynamic bicycle, happy sports ~!

Can’t control your mouth and still want to lose weight? Get to the root of your appetite problem

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When you start to lose weight, what do you have to eat so that you don’t get hungry fast? What snacks can be eaten during the day to satisfy your cravings? This article together to explore exactly!

01How do you regulate your diet?

The basic principle of weight loss is always “calorie intake <calorie consumption”, overweight people come up to exercise can easily lead to joint injuries, you can start with a standardized diet, so that the body fat to be consumed, and gradually reduce the weight to a certain extent with the start of the exercise, which can further increase the consumption of calories, but also let you have more lines.

Overweight obesity recognizes that the most worried about losing weight is that you can not eat meat, in fact, chicken breast, duck breast, seafood and other white meat with low fat content, you can eat, but also rich in protein, but also pay attention to the white meat with high content of unsaturated fatty acids, the daily control of about 50g on the good.

02Root causes of weight gain

For the most part: the culprit that makes you fat is eating too many refined carbohydrates. After all, foods with a high GI are digested quickly and absorbed well as they enter the intestines, and glucose is able to enter the bloodstream quickly leading to the production of high blood pressure and high blood sugar, which are common in obese people. In the long run, the sugar that is too late to be broken down will also be converted into fat and stored in the body, and you get fatter and fatter, with a better appetite.

High oil, high sugar can improve the color, aroma and taste of food and widely loved by consumers. Overweight and obese people often like to eat high oil, high sugar food, in addition to high salt food will stimulate the appetite, resulting in excessive energy intake, thus leading to weight gain.

03Lose weight and eat these more effectively

For this reason, it is still not recommended to eat takeout during the weight loss period, at the same time, do your own fat loss meal can be fine carbohydrates and other low GI, satiety and strong do replace —.

Purple potatoes and sweet potatoes meal texture is soft and rich in fiber, so relatively strong sense of satiety, in addition to purple potatoes are also rich in selenium and anthocyanins, used to replace the staple food is our common choice.

Yam and taro nutritional value is not much difference, relatively speaking, taro calories a little lower. It is rich in trace elements and vitamins, which dietary fiber content is relatively high, moderate consumption can promote their own gastrointestinal tract peristalsis, accelerate the human body for toxins and residue discharge, conducive to weight loss and fat loss.

Oats are rich in dietary fiber, can promote gastrointestinal peristalsis, conducive to defecation, low calorie, low glycemic index, lipid and glucose, is a kind of balance between nutrition and not fat health food, can be appropriate instead of part of the staple food.

04Snacks for the Obese

First of all, we must avoid the intake of high-energy foods, such as: fried foods, cream cakes, dessert snacks, cream bread, ice cream, high-sugar drinks, etc., it is best not to eat, really can not help but eat some other weight loss suitable for snacking it.

Preferred snacks with less oil is freeze-dried fruit, according to research, its fat content is generally below 1%; you can compare the fried dried fruits and vegetables, their fat content can rise to 10% to 20%, so try to eat it.

When you crave sweets, you can replace them with high-protein snacks, such as chicken sausage, chicken breast strips, etc. Even if the calories are the same, high-protein is relatively healthier and more satiating than carbohydrates.

What to do when you have postpartum depression? Three points of regulation to improve depression

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

01Family environment regulation

The postnatal family environment is extremely important. Mothers need a relatively quiet and comfortable environment after giving birth, and they also need the patience of their family members to accompany them and take care of them, so as to create a cozy family environment. Poor rest naturally affects the mother’s mood, and external stimuli (e.g., family indifference, family arguments about the financial burden after the birth of the child, etc.) will only aggravate the depression.

02psychosocial adjustment

Mothers should pay attention to self-psychological adjustment, timely and good a mother’s role in the child-rearing road to learn from the experience of others, learning scientific knowledge, do not because the baby’s crying more than irritable, to learn to self-regulation, listen to music to relax the mood, but also can be confided in the family or friends, release their own pressure. Serious cases need to go to the hospital for psychological counseling.

03movement regulation

Exercise can make people feel happy, and this is also true for postnatal depression, appropriate exercise can not only enhance the physical fitness of the mother, early recovery of body shape, but also can ease the inner anxiety, release uneasy emotions. Through the regulation of exercise, the symptoms of postpartum depression can be relieved.

-Yoga

With the doctor’s permission, practicing some simple postnatal yoga can improve blood circulation and promote the recovery of anal and urethral sphincter, so that your mood will naturally become more beautiful when you are in good health.

-Jogging

It has been found that the brain will secrete a lot of endocannabinoids when running, which is also called the happy hormone, and can effectively enhance the sense of happiness, so for the postpartum depressed moms and dads, they can choose to go jogging. In the process of jogging, it strengthens metabolism, improves cardiorespiratory function, and leaves worries behind. When jogging, put your eyes in front of you, don’t hunch your back with your chest, relax your shoulders, and keep your jogging amplitude. 3 times a week, depending on the physical fitness of the baby moms.

-Swimming

Swimming can be able to make the blood vessels, including the skin, contract, can enhance the body coordination of the moms and dads, strengthen the cardiopulmonary function, make the skin firm, and reduce the injurious nature of the exercise. During swimming, fully relax your body and mind and enjoy the freedom of this moment. Be sure to do a good warm-up before swimming, and wait for your body to adapt to the water in the pool before going into the water. 3 times a week is appropriate, each time 30 minutes moderate.

I hope all the moms and dads who are plagued by postpartum depression can get out of the haze soon, be happy every day, and accompany their babies to grow up healthily!

What cycling er can’t afford not to know about knees

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Cycling as a daily healthy exercise method, not only can effectively help us to burn fat in the summer also can be along the way to enjoy the scenery of nature or the city. All we need is a bike and a backpack, and we can go on a beautiful journey with a light load.

Riding can help improve memory, long-term persistence of riding, but also can enhance the cardiopulmonary vascular function, enhance the body’s metabolism and immune ability, play a role in fitness and health care. Whether it is normal walking or sports fitness, can not do without the help of the knee joint. But in our daily fitness and sports, the knee joint will inevitably be damaged and worn. How to minimize this damage and how to avoid the potential risks of knee joints in sports is what we are going to explore today.

01How to protect your knees while riding

1. Good riding method

For people who ride, a good posture can greatly prevent us from being injured in the ride, not only can reduce the pressure on the knee joints, but also can be able to drive us to burn fat more effectively. The first thing is to adjust a good standard seat, the height can not be too high or too low, the best is to be able to level with the hip joints, if too low will lead to excessive knee bending in the riding process, resulting in increased pressure on the knee.

Next is to an even speed, because long time riding is very wear and tear of the knee, if in the process of riding has been maintained at high speed, which will be more pressure on the knee. So we try to keep an even speed during the ride, and also try to find some smooth roads that don’t have too much climbing.

2. Adequate riding preparation

Not only do we need a good riding method, adequate riding preparation is also an important measure to protect our knee joints. For cycling er, you can prepare a pair of suitable riding knee pads, which can not only prevent the knee injury due to accidental fall in the process of riding, but also can keep the knee warm, in order to prevent the knee from being cold due to the cold wind invasion in the process of a long time riding.

Secondly, adequate preparation for exercise is also necessary, before riding we can have a proper activity, stretch out the joints and muscles, can be better prevented, and get hurt during the ride.

02Knee Care Tips

After talking about the importance of knees and some ways to protect them, we can also learn how to take care of them. First of all, we should avoid excessive pressure on the knees in our daily life to avoid damage. Therefore, we should avoid overly strenuous running and jumping during sports, or sports that are beyond the body’s ability to withstand the pressure, as well as climbing for a long time, all of which will bring great pressure to the knees.

We can also go to exercise the muscles of our thighs and calves to increase the stability of the knee joint by exercising the muscles. You can also supplement more calcium-rich ingredients in your daily life to increase the calcium element in your body and achieve the purpose of maintenance.

Well, for the knee joint we talked about the importance of the knee joint and how to go about protecting the knee, such as if you are a keen cycling sportser, then make sure you read this article carefully and thoughtfully and learn how to protect your knees for better sports!

Always talking about sugar control, how exactly should we control sugar scientifically?

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Sugar, as the all-ages kill object, almost no one can escape its temptation. But along with dental caries, diabetes and obesity and other diseases in our country’s prevalence rate continues to climb, sugar control, also began to trigger a boom, but completely rejected the sugar food but make us more depressed, many people can not help but ask: how to scientifically consume sugar in order to satisfy the nature of the people addicted to sugar at the same time does not aggravate the burden on the body?

01What exactly is being fought against sugar

Anti-sugar ≠ no sugar, carbohydrate food still have to eat, but need to control the amount of consumption, high sugar content of food in the sugar is seriously excessive, so anti-sugar to eat less cake, milk tea, carbonated drinks and candy and other high-sugar food.

02Knowing the sugar content of food

The method is very simple, observe the ingredient list of the product, if sugar, fructose syrup or sugar and so on ranked in the first three positions of the ingredient list, it means that the sugar content is not low, at this time you can say no to it.

 

The second is about the calculation of sugar content, as there are many food packaging does not write the sugar content, but the presence of carbohydrates, carbohydrates in not only sugar, but also starch and polysaccharides. In contrast, the lower the carbohydrate content also indicates a smaller percentage of sugar.

The most important step in scientific sugar control is to develop a program. Since sugar is indispensable to the body, it can not be completely not consumed, therefore, in the usual time of consumption, we should have some control over the intake of sugary foods.

 

1, three meals meals containing sugar: cooking dishes, try not to add sugar in the dishes, as far as possible, less sweet dishes.

2. Packaged food/drinks: Estimate the sugar content and pay attention to the intake.

3. Unpackaged food/drinks: Try to exercise moderation and do not consume too much.

03How much sugar is appropriate

Both the World Health Organization and the Chinese Nutrition Society suggest that, to prevent overweight, obesity and dental caries, adults and children (age ≥4 years) should reduce their daily intake of added sugars to 10% of their total energy intake for the day. Specifically, it is calculated that the intake of a day should not exceed 50 g, but it is recommended to 25 g or less.

04Is it okay to substitute sugar?

As long as the sugar substitutes are legally compliant and not used in excessive amounts or in an excessive range, there is no problem in consuming sugar substitutes. Like other kinds of additives, each kind of sugar substitute, to become a “legally compliant” additives have to go through numerous rounds of testing, its metabolic process, toxicological effects, etc., have been thoroughly studied, and to determine the permissible daily intake (ADI) per person before they can be approved as legal additives. Sugar substitutes are indeed a better choice for those who need to control sugar but crave sweets.

In short, sugar control must be mastered in an appropriate way, sugar control in a healthy life is only a small percentage, want to be healthy, adhere to the moderate exercise and regular work and rest is also very necessary.