The temptation of delicious food is always irresistible.
However, at present, there are more and more food with the awareness of “eating healthily”.
It is a good thing to have such awareness, but many people are still at the stage of “eating but not choosing”. Coupled with the scheming propaganda strategy of the merchants, many people inadvertently eat good polysaccharides, oil and calories and think they are eating quite healthily.
When buying food snacks, how can we take care of both taste buds and health?
I believe that after reading the article, you will no longer be a food product that only looks at the date of production, price and buyer’s evaluation, but will become a healthy food expert who speaks nutrition and sweeps goods.
Be careful of the propaganda [machine]
Many products will be marked with the words “zero fat” and “no trans fat” in conspicuous positions on the front of the package. This is really not a lie, but it contains “amazing truth”.
Let’s take a closer look at the ingredient list and nutrition list.
Take a lot of zero-fat lactic acid bacteria beverages on the market now, for example. People are not lying, there is no fat, but please look at the sugar content.
After drying this bottle, 20 grams of sugar easily entered the stomach.
The dietary guidelines suggest that the daily intake of such added sugar should not exceed 50g, preferably not exceed 25g.
However, for truly healthy pure milk, there is only one ingredient, raw milk, and the carbohydrate contained in it is also naturally brought in milk.
Judge against each other.
Maltose syrup is also added with sugar.
The big word on the packaging bag said [no sucrose added], and maltose syrup was impressively listed in the small word on the ingredient list.
Changing a familiar food ingredient into the same kind but relatively unfamiliar, coupled with language rendering, it is easy for consumers to have the illusion of being healthier/nutritious/natural/high-end.
Can’t blame the merchants, this is a marketing method, and there is no false propaganda. However, if you want to be a healthy and smart food, you need to know the caution machine here.
The energy of food must be known in your heart.
The first place in the nutritional composition table is the energy of food.
Let’s give a few reference values first:
For light manual workers who do not need to lose weight, men need to eat 2250 kilocalories a day, while women need 1800 kilocalories.
A bowl of rice has about 200 kilocalories.
A hamburger is about 590 kilocalories.
Five sandwich biscuits have more than 300 kilocalories.
A bottle of Coke is 215 kilocalories.
Walking for half an hour at a brisk pace can consume about 100 kilocalories of energy.
I would also like to emphasize here that remember to look at the unit of energy, is it [per 100g] or [per portion]? How much is one? How many copies are there in a package?
In addition, China stipulates that the unit of energy is kilojoules, and this value divided by 4.18 is the more commonly used kilojoules.
Well, with these numbers, let’s take a look at a graham cracker.
If you accidentally eat 6-7 tablets (about 100g, less than one-third of a pack), you will eat 450 calories, which is equivalent to two bowls of white rice.
Label [rich in dietary fiber] [made of natural materials], seemingly virtuous and harmless, but the real face is [fat energy bomb you have not discussed].
In an unguarded moment, I ate a lot of fat.
Shortening, hydrogenated vegetable oil and margarine are frequent snacks.
It is also a crisp snack that is often eaten.
The fat content is 14.4 g/100g, which is equivalent to the fat and lean mutton, but the energy is twice that of mutton, and it cannot provide micronutrients such as B vitamins and heme iron.
In the right-most column of the nutritional composition table, NRV (%) means that it accounts for the proportion of recommended daily intake. For example, eating these biscuits contains 36% of the fat in the whole day.
The fresh and fragrant taste of dessert, potato chips and dried bean curd cannot be separated from the huge effect of oil. Fat friends who want to lose weight can first look at the fat content on the ingredient list before making a decision.
In addition, these oils and fats will produce a certain amount of trans fatty acids during processing, which is harmful to cardiovascular health when eaten in large quantities.
Is it safe to eat trans fatty acid content marked as 0?
Not really.
According to national standards:
The content of trans fatty acid in food is not higher than 0.3 g/100g, which can be marked as 0.
In order to improve cardiovascular health, the daily intake of trans fatty acids should not exceed 2g.
Uh-huh, let’s do it first.
After reading this, I think everyone knows something about food routines.
The next time you go shopping, you may as well practice it.
Not to say that we will not be allowed to buy it, but to let everyone feel a little better when eating it.
There are two things in one’s life that others cannot rob, one is the food that one eats in one’s stomach, and the other is the wisdom hidden in one’s mind. Be a wise eater, let’s go together.