Today, the chef teaches you how to spend more time choosing processed food when visiting the supermarket.
1 Look at the ingredients behind food packaging.
1F There is a very simple standard to look at the ingredients of food: few ingredients, simple information, and few chemical terms you can't understand.
▲ It is obvious that there are more ingredients on the left than on the right.
2F Another thing to note when looking at ingredients is that food ingredients are generally arranged in descending order from more to less, that is to say, the first one should be the raw material that accounts for the largest proportion of finished products.
When you pick up the food and see that the first ingredient is sugar, you should put it down and run away ~
3F Some food ingredients will be followed by food additives, which are often chemical terms that we can't understand (it's terrible to be literate).
Some common food additives:
Prevention law
Sodium benzoate, potassium sorbate, sodium dehydroacetate, lactic acid, etc.
Oxidation inhibitor
Butyl hydroxyanisole, dibutyl hydroxytoluene, etc.
dyestuff
Amaranth red, carmine, erythrosine, magenta, seduction red, lemon yellow, sunset yellow, brilliant blue, indigo, acid red, beta-carotene, sodium copper chlorophyllin and titanium dioxide.
flavoring agent
Sodium glutamate, meat extract, yeast extract, etc.
benefit
Sucrose, glucose, fructose, preserved fruit syrup, xylitol, aspartame, saccharin sodium, sodium cyclamate, etc.
raising agent
Sodium bicarbonate, ammonium bicarbonate, compound leavening agent, etc.
acidifier
Citric acid, lactic acid, tartaric acid, malic acid, sodium citrate, potassium citrate, etc.
There is also a trans fatty acid, the most terrible existence, which will greatly increase our risk of cardiovascular disease. Everyone must pay attention. The names of ingredients are generally margarine, margarine, refined vegetable oil, shortening, non-dairy creamer, margarine and so on.
Table of nutritional ingredients under ingredients
The nutrition composition table generally consists of nutrition name, content and percentage of nutrition reference value (NVR%).
Look at the nutrient composition table need to pay attention to the following points:
1F energy is the heat of food.
Some foods seem to be low in calories, generally because merchants decompose very little calories, some of them are 100g or 100ml, but when they are actually eaten, they often exceed the standard because they do not control the amount.
Of course, it is good to pay attention to calories, but calories can't determine everything. We should also pay attention to whether there are other nutrients that are beneficial to the human body.
2F carbohydrate
Carbohydrates are natural and artificially added (such as monosaccharide glucose). In addition to the total amount of carbohydrates, pay attention to how much comes from the amount of sugar. Of course, the lower the better.
3F fat
When you see the fat content, you must pay attention to the source of fat, whether it is natural fat or added oil. Although there are many nutrients, there are essential differences between different fat sources.
4F nutrient
Generally, nutrients that do not contain calories include cellulose, vitamin A, vitamin C, iron and calcium. These are all natural ingredients that are beneficial to human body.
5F sodium
The main source of sodium in food is salt, and the chemical composition of salt is sodium chloride. Eating too much salt will increase the risk of hypertension. Therefore, China's dietary guidelines suggest that the daily salt intake should not exceed 6g(2400mg).
Three common misunderstandings
1F sugar-free
Sugar-free means that sucrose is not added, but it may be added by artificial chemistry instead of sugar.
A large number of studies have confirmed that some artificial sugar substitutes, such as aspartame, can cause nerve damage. Sugar-free products should choose stevia and other natural calorie-free sugar substitutes.
2F Zero fat
Zero fat doesn't mean no fat. It is stipulated in the label that each serving of less than 0.5g can be marked as 0. In order to make the fat (even trans fat) display a value of 0, some merchants reduce the measurement of each serving indefinitely. If labeled according to the actual situation, the fat content may be much higher than 0.
3F low calorie
Low calorie is not necessarily low calorie. Low-calorie food generally refers to food with a lower calorie than other products of the same brand 1/3. However, in order to achieve low calories, some businesses use degreasing and sugar addition to make the overall calories low, but in fact, sugar is not necessarily low.
Therefore, we should pay full attention to the content of each nutrient.
4 hutch Niang summary
1, when buying processed food, carefully check the ingredients of the food, choose as few ingredients as possible, and pay attention to what is the first raw material in the ingredient list.
2. When looking at the nutrient composition table, we should pay attention to the contents of nutrients such as calories, carbohydrates, fat and sodium.
3. Don't blindly believe the advertisements of businesses, such as zero fat, low calorie, non-fried, sugar-free and so on.
4, in the daily diet, it is best to choose natural agricultural products (vegetables, fruits, beans, potatoes, meat, coarse grains and so on. ) and drinking water.
Finally, I hope everyone has a perfect body while having a healthy body!