In addition to self-discipline, there is another important reason, that is, the "nutrition" you eat every day is right? So today's topic: How do we choose ingredients?
Milk mainly provides us with precious high-quality protein and calcium. However, because milk also contains about 3% fat, about half of the calories in milk come from these fats. It is worth noting that the fat in milk belongs to saturated fat. Too much saturated fat will not only make us fat, but also affect the health of cardiovascular and cerebrovascular diseases. Therefore, during the period of reducing fat, it is recommended to drink skim milk, which is also a healthy way to drink milk in western countries with more dairy products.
People in China don't consume much dairy products. If it does not exceed 100ml a day, choose healthy pasteurized milk. For lactose intolerance and diarrhea caused by drinking milk, choose lactose-free milk. For people who lose fat and gain muscle, people who have more than 300ml of dairy products every day choose low-fat or skim milk.
Various fancy flavors of milk: walnut milk, breakfast milk, cereal milk, etc. This kind of denatured milk is not only of poor quality, but also contains a lot of sugar and additives, which is not good for health.
Yogurt on the market is sweet, sour and delicious, and tastes good. With the promotion of health concept, it is deeply loved by the public. Yogurt is fermented from milk inoculated with lactic acid bacteria. In the fermentation process, under the action of bacteria, lactose is fermented into lactic acid, which combines with casein to coagulate milk and produce semi-solid texture. Lactic acid tastes sour. Therefore, in order to cater to consumers, more than 95% of yogurt sold in the market has added a lot of white sugar and various jams. However, sugar, like fat, has a very negative impact on health. It not only affects blood sugar health, but also affects cardiovascular and cerebrovascular health.
All people who want to be healthy are advised to buy sugar-free yogurt. In order to improve the taste, you can add fruit particles, a small amount of honey, uncooked oatmeal, or spread all kinds of healthy bread directly for eating. Because sugar-free and skim yogurt are very rare in the market, they are often only sugar-free and full-fat, so it is recommended not to exceed 300g per day (often a cup is about 180g). ?
There are a lot of sugar and various additives, and the health advantage of yogurt itself is pulled into a negative score.
2. low-fat yogurt with sugar.
Although it is known as low fat, it often adds a lot of sugar, and its comprehensive nutritional value is not as good as sugar-free yogurt.
Nuts can provide us with rich unsaturated fatty acids, which are essential fatty acids for human body. Simply put, they are beneficial fats, so taking them in moderation every day is good for your health. However, we should pay special attention to food intake, because oil is a pure energy food, and the most suitable nut is a handful within 25g per day. If you don't control it and let it go, it must be fat. You're not negotiable.
Choose only roasted, boiled nuts with strong oil flavor. You can choose a large package or a small package, and the daily weight is more expensive. However, it should be noted that some dried fruits are often added in small packages, not nuts, with high sugar content. Therefore, you must only eat one pack a day, and don't overdo it.
1, stir-fry nuts.
2. Add nuts flavored with too much oil and sugar.
3. salted nuts.
Whole wheat bread is very popular because of its healthy concept and convenience. But the whole wheat bread routine is too deep, and it still needs some distinguishing skills.
1. If it is a bakery, you can consult the store and choose bread without oil, sugar and nutrition label. You can choose baguette, whole wheat bread, rye bread and so on. , and the choice is also very rich. The taste is often firm, without rich sweetness and butter flavor. Instead, it is the fragrance of natural grains.
Wheat flour ranks first in the ingredients list, and sugar and oil are also high. If the total energy exceeds 1000 kJ/ 100 g, don't choose it.
The choice of cereal is even more varied, because after so many years of publicity, the healthy image of cereal is deeply rooted in people's hearts, and businesses from all walks of life have also entered the market to share a piece of it. Many deep-processed cereal products with a lot of sugar, oil and salt have reached the level of junk food, and consumers are attracted to pay by exquisite packaging and advertisements. We must pay attention.
1, if you want to cook, the oatmeal with the least processing is preferred, which is hard and needs to be cooked. There are also slightly better boiled oats, which are often called instant oats. When cooked, it will have a sticky texture, which is a good oat. Rich in soluble dietary fiber and insoluble dietary fiber, it is relatively healthy. If the pace of life is faster, you can also choose instant oats. I hope to enrich the recipe and change the taste, and I can also choose natural nut oats and fruit oats. Look at the ingredients list clearly, it should be mainly oatmeal, without unhealthy ingredients such as sugar.
1, don't buy this crispy, sweet and directly chewable oat product. After deep processing, this kind of oat has been added with sugar, oil and salt, which has already belonged to the category of snacks.
The above five daily food choices have been sorted out for you.
As long as you stick to it, I believe that after a period of time, you will be healthy and symmetrical, your face will not be greasy or dull, and you will exude health and vitality from the inside out. Do you want to implement it?