FAKTA TENTANG GULA

Role of Sugar: • Provides fuel to brain

• Sustains function of organs

• Contributes to flavour,

aroma and colour to food

and drinks

Recommended Intake: Singaporeans take an average of

11 teaspoons of sugar per day

Recommended: 8-11 teaspoons per day

Sugars in Disguise: Brown sugar, Cane sugar, Corn

syrup, Fruit juice concentrate, High

fructose corn syrup, Honey,

Molasses, Maple syrup, Fructose,

Glucose, Lactose, Maltose, Sucrose

Fungsi Gula: • Sumber tenaga bagi otak

• Mengekalkan fungsi organ

• Meningkatkan rasa, aroma

dan warna makanan serta

minuman

Kesan kepada Kesihatan: Jika pengambilan gula berlebihan, ia

boleh menjejaskan kesihatan badan:

• ↑ risiko sakit jantung dan obesiti

• ↑ sel lemak di dalam badan

• Menjejaskan sistem imun

• Meningkatkan risiko kegagalan

buah pinggang

Saranan Pengambilan: Pengambilan gula rakyat Singapura

purata 11 sudu teh sehari

Had: 8-11 sudu teh sehari

Gula Menyamar: Gula perang, Gula tebu, Sirap

jagung, Konsentrat jus buah-

buahan, Sirap jagung berfruktosa

tinggi, Madu, Molases, Sirap

maple, Fruktosa, Glukosa,

Laktosa, Maltosa, Sukrosa

糖的功能: • 为大脑提供能量 • 维持器官的正常运作 • 提升食物和饮料的味道、香气和颜色

对健康的影响: 如果摄取过量的糖，它可能会对我们的健康造成不利影响: • 增加心脏疾病和肥胖的风险 • 增加身体中的脂肪细胞 • 削弱免疫系统 • 可能导致肾衰竭

建议摄取量： 新加坡人一天平均摄取

11茶匙的糖

建议: 一天8-11茶匙

隐藏式的糖: 黑糖、蔗糖、玉米糖浆、浓缩果汁、高果糖浆、蜂蜜、糖浆、枫糖浆、果糖、葡萄

糖、乳糖、麦芽糖

x 8 x 8 x 8

Impact to Health: If sugar is consumed in excess, it may

cause detrimental effects to our health:

• ↑ risk of heart disease and obesity

• ↑ fat cells in body

• Impair immune system

• May lead to kidney failure

Bukalah pintu untuk mencari pilihan makanan & minuman yang berkurangan gula

Open the doors to find out the choices for food & beverages with less sugar

Coke Zero 1 can (330ml)

Orange 1 whole (122g) Plain Biscuits

1 packet (3 biscuits)

Greek Yoghurt 1 cup (100g) Plain Cereal

1 serving (30g) Plain Milk

1 carton (200ml)

Sugar-free Strawberry Jam 1 tbsp (10g)

Mineral Water 1 bottle (600ml)

Homemade Lemon Tea 1 tea bag (2g)

100% Natural Peanut Butter 2 tbsp (34g)

Homemade Instant Coffee 1 cup (250ml)

Honey Sunflower Kernels 1 package (35g)

Homemade Tomato Sauce (Using Tomato Puree)

¼ cup (63g)

Sugar-Free Red Bull 1 can (250ml)

Plain Pretzel 1 large (143g) Corn Thins

2 slices (12g)

Fresh Grapes 10 grapes (24g)

= 5g of sugar

1 x

将把门打开找出低糖食品和饮料的选择

Open the doors to find out how much sugar you are consuming 将把门打开找出你摄取的糖分

Bukalah pintu untuk mengetahui jumlah gula yang anda ambil

= 5g of sugar

1 x