What is "glycation reaction", and is it useful to "quit sugar"? What should we do to delay the aging of our body?
When it comes to the concept of anti-glycation, some friends should have purchased related products, and some friends are resolutely implementing the dietary "sugar quit". So are the products we buy effective, and can our actions bring us a healthy future? First of all, let's first understand what a "saccharification reaction" is.
In fact, the origin of this concept is indeed closely related to delicious food. It was first discovered that the mixture of glycine and glucose would form a brown compound when heated together, and the aroma could be smelled. So after a lot of research, people found that this is a reaction between carbonyl compounds (such as reducing sugars, lipids, aldehydes, ketones, polyphenols, ascorbic acid and steroids, etc.) and amino compounds (such as proteins, peptides, amines, ammonia, and amino acids). A non-enzymatic browning that is widely present in the food industry and is called Maillard reaction. This reaction made us familiar with the deliciousness of baked cakes, the aroma of processed coffee, the rich taste of chocolate, and the temptation of roasting meat. People can use Maillard reaction to make all kinds of colors and flavors you want. However, while tasting the good taste, due to the Maillard reaction, acrylamide, furan, heterocyclic amine, advanced glycosylation end products are also formed, which is what we often say may be carcinogens and lead to accelerated aging, and ultimately Substances that cause chronic diseases.
This brings us to our first question: can we achieve eternal youth without eating these over-processed foods? Unfortunately, no, but you can stand farther.
Acrylamide in food is mainly produced by Maillard reaction during frying and baking of food materials with high starch content. Roasted and fried meat will form heterocyclic amines. Reducing high-temperature cooking, not scorching food, and avoiding excessive consumption of grilled and fried foods can help us reduce the intake of possible carcinogens to a certain extent.
There are two sources of advanced glycation end products AGEs in the human body. One is the synthesis of AGEs in the body by excess sugar and protein, and the other is the presence of food in food through eating. The AGEs are taken into the body. Some studies believe that the damage of these substances to the skin is manifested in the increase of the brittleness of collagen, which is easy to break, and then produces wrinkles. Its own color makes our face yellow and dull. In fact, the acceleration of human aging by AGEs is also reflected in the occurrence of many chronic degenerative diseases, such as diabetes, Alzheimer's disease, atherosclerosis and other diseases. Studies have found that the levels of AGEs in these populations are significantly higher than those of the normal population.
So the second question comes again: Is it right to "quit sugar" and not eat carbohydrates at all to stand further?
We know that the human body itself is a protein body, and glucose flows in the blood. No matter how you "quit sugar", your body will find ways to provide the most demanding red blood cells, nerve cells and muscle cells with glucose as the most energy raw material. So in the human body, there is a slow Maillard reaction that makes us grow old slowly.
At the same time, carbohydrates are one of the three major energy-supply substances that provide human energy, that is to say, it is part of the driving force of our human body as a precision instrument. If the intake is insufficient, it will naturally lead to the decline of overall functions or partial loss, such as easy fatigue , Emotional irritability, lack of concentration, decreased immunity, etc. Although there are a lot of clinical applications of ketogenic and low-carbon diets, these are all therapeutic diets and cannot be equated to a daily diet under a physiological state. Long-term use still needs further study.
The third question: Is "quitting sugar" useless at all? Here we must first clarify what kind of sugar we quit. Although the human body needs glucose, it does not mean that you have to consume sugar directly. So what we emphasize here is to try to avoid adding sugar, such as cane sugar, white sugar, soft white sugar, etc. Through the intake of complex carbohydrates, such as cereals, beans, fresh vegetables and fruits, healthy carbohydrates can be obtained. At the same time, with a reasonable intake ratio of protein and fat, the comprehensive dietary advantages can be exerted, coupled with appropriate exercise and regular work and rest, so as to achieve the purpose of slowing down aging and preventing diseases.
Many friends will ask whether those expensive "anti-sugar products" on the market are useful?
We can see that the ingredients of some anti-sugar products, such as indokinoki extract, or puranoru, can indeed have a certain whitening and anti-aging effect by blocking the action of tyrosinase. There are also some products that use antioxidant ingredients, such as ceramide, VitC, and zinc. Although this does not affect our whitening and anti-aging effects, they are not the mechanism of anti-glycation.
It is also regrettable that there is currently no guideline recommended dosage for these ingredients, and there is no more research support for the effect of anti-glycation. For the skin, the biggest damage is not Maillard reaction, but sun exposure, staying up late, unbalanced diet, stress, etc. Simple anti-sugar products cannot resist all damage caused by harm.
In summary, if we want to delay the aging of our body and maintain our health, we must start bit by bit from usual.
1. Use some cooking methods that can reduce the generation of possible carcinogens, such as steaming, boiling, stewing, boiling, etc.
2. Appropriately increase the intake of fresh vegetables and fruits. Dietary fiber has the effect of adsorbing possible carcinogens and reducing its activity. The biologically active substances widely present in vegetables and fruits have the effects of inhibiting mutagenicity and carcinogenicity, and anti-aging.
3. You can "get rid of" unnecessary added sugar. The "Dietary Guidelines for Chinese Residents 2016" recommends that adults not exceed 50g of added sugar per day. It is worth noting that, depending on the amount of sugar, your 500ml bottle contains 40-70g of sugar.
4. Anti-sugar products can be chosen voluntarily when you are financially rich, but sun protection, healthy diet, and regular life will play a greater anti-aging effect.