This book focuses on scientific sugar reduction, systematically analyzing the body's "glycation" mechanism and metabolic repair strategies. Chapter 1 reveals the harm of a high-sugar diet to metabolism, proposing five principles for sugar reduction: distinguishing between different types of carbohydrates, choosing low-GI foods, and following the circadian rhythm. It also provides self-assessment of sugar reduction effectiveness through four dimensions: weight, skin, etc. Chapter 2 details low-carb diet practices, starting with ingredient selection and cooking techniques for grains, tubers, vegetables, meat, eggs, dairy, and dietary fats, offering over a hundred metabolism-boosting recipes and addressing common misconceptions. Chapter 3 designs 21-day meal plans for different weight loss goals, quantifying carbohydrate intake. Chapter 4 focuses on the metabolic issues of five groups, including students and office workers, customizing personalized sugar reduction plans. Chapter 5 provides safe sugar reduction guidelines for special groups such as those preparing for pregnancy, menstruating, and menopausal women, helping them achieve healthy weight loss and metabolic balance.
本书以科学减糖为核心，系统解析身体“糖化”机制与代谢修复方案。第一章揭示高糖饮食对代谢的危害，提出区分糖类、选择低GI食物、顺应昼夜节律等五大减糖原则，通过体重、皮肤等四维度自测减糖效果；第二章详解低碳饮食实践，从谷薯类、蔬菜、肉蛋奶、膳食脂肪的食材选择与烹饪技巧入手，提供百余道促代谢食谱，并解答常见误区；第三章针对不同减重目标设计21天三餐计划，量化碳水摄入量；第四章聚焦学生、上班族等五类人群的代谢问题，定制个性化减糖方案；第五章为备孕、经期、更年期等特殊人群提供安全减糖指南，助力实现健康减重与代谢平衡
本书以科学减糖为核心，系统解析身体“糖化”机制与代谢修复方案。第一章揭示高糖饮食对代谢的危害，提出区分糖类、选择低GI食物、顺应昼夜节律等五大减糖原则，通过体重、皮肤等四维度自测减糖效果；第二章详解低碳饮食实践，从谷薯类、蔬菜、肉蛋奶、膳食脂肪的食材选择与烹饪技巧入手，提供百余道促代谢食谱，并解答常见误区；第三章针对不同减重目标设计21天三餐计划，量化碳水摄入量；第四章聚焦学生、上班族等五类人群的代谢问题，定制个性化减糖方案；第五章为备孕、经期、更年期等特殊人群提供安全减糖指南，助力实现健康减重与代谢平衡
