1, experts' views on snacks
Reporter: Eating snacks is a common eating behavior of children and adolescents. Some people think that eating snacks may cause health problems such as dental caries, while others think that snacks have certain nutritional value. How to treat eating snacks?
Ma Guansheng (Associate Research Fellow, Institute of Nutrition and Food Hygiene, Chinese Academy of Preventive Medicine): Snacks generally refer to all kinds of foods eaten during non-dinner time. Almost all children and teenagers in the world have the habit of eating snacks. In China, in recent years, due to the influence of western dietary patterns, the increase of food types and the promotion of advertisements, the proportion of children and adolescents eating snacks is gradually increasing. Among them, primary school students often snack on popsicles, puffed food and chocolate, while middle school students often eat ice cream, candy and yogurt. Many surveys show that the energy provided by snacks can account for 20%-30% of the total energy intake of children and adolescents throughout the day, and the protein, fat and carbohydrate provided by snacks also account for a certain proportion in the nutritional intake of a day. At the same time, snacks can also provide a certain amount of trace elements for children to enjoy to some extent. Therefore, children and adolescents can't simply get rid of the habit of eating snacks, but for the sake of balanced and comprehensive nutrition, snacks can't be used instead of meals. Therefore, we should actively guide children and adolescents to learn to choose snacks with relatively balanced and comprehensive nutrition, so that they can enjoy the pleasure of eating snacks and get good nutrition.
2, 10 all kinds of bad snacks
1. Jelly eating jelly can not only supplement nutrition, but even hinder the absorption of some nutrients. At present, the jelly-based three ingredients sold in the market are carrageenan, a carbohydrate that the human body can't absorb, and basically contains no juice. Its sweetness comes from refined sugar and its fragrance comes from artificial essence. But there is no fat in jelly, and it contains some "water-soluble dietary fiber". Eating a small amount won't hurt you or make you fat. However, you can't expect to use it to "increase nutrition".
2. Potato chips have low nutritional value and contain a lot of fat and energy. Eating too much will destroy appetite, easily lead to obesity, and is also the enemy of skin bodybuilding.
3. The nutritional value of popcorn is acceptable, but it contains a lot of lead, which will affect children's intellectual and physical development and damage the neurological function of adults.
4. Fruit candy and lollipop only contain sugar, which has nothing to do with fruit. Its fruity taste comes from additives such as essence and pigment. Eating too much can easily lead to dental caries and obesity.
5. Preserved fruits and preserves During the processing of these foods, the vitamin C contained in fruits is basically completely destroyed, and there is almost no other nutrition except a lot of heat energy. Eating so much polysaccharide can also lead to the lack of vitamin B and some trace elements. In addition, some preserved fruits and other foods may also contain preservatives, which will affect health if eaten frequently.
6. The salt content of dark plum and plum is too high. If you consume a lot of salt for a long time, it will induce hypertension.
7. Fast food noodles have high fat content and low nutritional value, so eating more is not conducive to a balanced diet.
8. Cookies are high-fat, high-energy foods with less vitamins and minerals. Eating too much is not conducive to a balanced diet and can easily lead to obesity.
9. The nutritional value of bubble gum and chewing gum is almost zero. Some products contain a lot of preservatives and artificial sweeteners, especially some inferior products, which are very harmful to health.
10. Puffed snacks are rich in nutrition, but contain a lot of food additives, such as pigments, flavors, preservatives, artificial sweeteners, auxiliary materials, etc. Eating too much is unhealthy.
3. 15 kinds of better snacks
1. Sunflower seeds can beautify. Sunflower seeds contain protein, fat, vitamins and minerals, among which linoleic acid is particularly rich. Linoleic acid helps to keep skin soft and prevent skin dryness and pigmentation.
2. Peanuts can prevent skin diseases. Vitamin B2, which is rich in peanuts, is one of the vitamins that China residents lack in their daily diet. Therefore, deliberately eating more peanuts can not only supplement the deficiency of vitamin B2 in daily diet, but also help to prevent and treat many diseases such as cleft lip, itchy eyes and seborrheic dermatitis.
Walnuts can show off their armor. Walnut is rich in auxin, which can make nails firm and not easy to crack. At the same time, walnuts are rich in plant protein, which can promote the growth of nails. Eating walnuts often helps to show the toughness of nails.
4. Red dates to prevent scurvy. Jujube is rich in vitamin C and is called "live vitamin C pill" by nutritionists. Without vitamin C in the diet, people will feel tired and even get scurvy.
5. Cheese teeth. Cheese is a "rich mineral" of calcium, which can strengthen teeth. Nutritionists show that an adult who eats150g cheese every day will help to achieve the goal of never aging.
6. Figs promote blood circulation. Figs contain a chemical similar to aspirin. Can dilute blood, increase blood flow, so that the brain can supply enough blood.
7. Pumpkin seeds and pistachios are rich in unsaturated fatty acids, carotene, peroxides and enzymes. Proper consumption can ensure cerebral blood flow and make people energetic and radiant.
8. Milk candy contains sugar and calcium. Proper diet can replenish brain energy, make people refreshed and moisturized.
9. Chocolate has the function of making people feel happy and beauty beauty, and can produce the same in-vivo reaction substances as when they are in love.
10. Sesame paste has the effects of blackening hair, moistening hair and nourishing blood. It can prevent white hair and alopecia, and make hair black and bright.
1 1. Raisins have the functions of benefiting qi, enriching blood and beautifying. But pay attention to hygiene.
12. mints can moisten the throat, remove bad breath and dissipate internal heat, making people feel refreshed.
13. Citrus, oranges, apples and other fruits are rich in vitamin C, which can slow down or block the synthesis of melanin and whiten the skin. It is an alkaline food, which can keep the blood neutral or weakly alkaline, thus having the effect of body-building and beauty.
14. Beef jerky and grilled fish fillets are rich in protein, iron and zinc. , make people's skin rosy.
15. Milk beverage is a kind of nutritious beverage, which contains one third of milk, and sometimes vitamins and trace elements are added.
4. Who needs snacks?
Under normal circumstances, people can meet the physiological demand for nutrients through three meals a day, and there is no need to eat snacks (that is, add meals). But in some special cases, eating some snacks will be good for your health.
Old people. The digestive system function of the elderly is decreased, such as the decrease of gastric juice secretion and digestive enzyme secretion, which leads to the decrease of digestion and absorption function to a certain extent. When you are full, it is difficult to digest and absorb every meal, which brings a greater burden to the gastrointestinal tract and often leads to symptoms of indigestion. If you eat 70% to 80% full every meal and feel hungry between meals, eating a little digestible and nutritious snacks can not only ensure the normal nutritional needs of the elderly, but also not cause excessive burden to the gastrointestinal tract.
School-age children. For various reasons, I hurried to school after eating less breakfast, but I felt hungry before lunch, which directly affected the learning effect of three or four classes. In this case, if you have a midnight snack around 10 am, you can solve this contradiction satisfactorily. Western developed countries have taken measures to solve the problem of primary school students' meals between classes. Nutrition workers in China have repeatedly called for the use of recess meals in schools with conditions, and made a small-scale pilot, which has achieved very satisfactory results, not only making students learn well, but also improving their physical fitness.
Pregnant women. Due to special circumstances, the nutritional needs of pregnant women are higher than those of ordinary peers. However, because the fetus oppresses the digestive system in the third trimester of pregnancy, it feels full after eating, which affects the food intake. The nutritional demand in this period is quite large, and insufficient nutrition will directly harm the fetus and pregnant women. At this time, you can use the method of eating snacks, that is, you often use the method of "small meals" to solve it.
Office workers who are busy at work and eat irregularly. Because of busy work, I may not have time for lunch and dinner may be postponed. You might as well leave a small drawer in your desk and put some nutritious cereals, dried apricots, raisins, banana slices, pineapple slices, laver slices and dried sweet potatoes, and then prepare boxed sterilized milk and pure juice. If there is a refrigerator in the office, you'd better put some tomatoes, carrots and yogurt.
Diabetic patients. Eating too much at one meal will lead to a rapid and sustained increase in blood sugar, which is not good for the condition. Dividing the amount of three meals a day into six or seven meals can solve the problem of continuous and rapid increase of blood sugar that diabetics are taboo. Of course, snacks between meals are also very particular, and you don't want to eat whatever you want.
Patients with gastrointestinal diseases such as gastritis have weak digestive ability. Eating a lot of food at a time will increase the burden on the stomach, which will not only make digestion and absorption unsatisfactory, but sometimes even aggravate the condition. Therefore, we should also eat too much at dinner and eat some snacks between meals.
5. How to arrange snacks for children?
As far as the basic principle of nutritious diet is concerned, it is unscientific for children to eat three meals a day, and five meals a day, which means that there are meals in addition to the main meal. If you regard this snack as a snack, then this snack is definitely a must. American experts have done a lot of investigation and study, and think that snacks can better meet the human body's demand for vitamins and minerals. The study found that children who eat snacks between meals are more likely to get a nutritional balance than children of the same age who only eat three meals. Children get 20% of total calories and 15% of total vitamin intake from snacks. 20% minerals and 15% iron. This shows that snacks have become one of the important ways for children to get the nutrition they need for growth and development.
There are two wrong attitudes towards snacks: first, faced with a variety of children's foods on the market, some parents always meet their requirements as long as their children like to eat them, regardless of time, variety, quantity and children's digestion and absorption ability; Second, some parents think that eating snacks will affect their children's growth and development, so they don't buy snacks for their children.
Children can't have too many snacks. How to choose and arrange snacks for children?
Generally speaking, breakfast is simple, and it is advisable to supplement children with a small amount of high-energy foods in the morning, such as cakes, biscuits, peanuts, chestnuts, walnuts and dates. A nap is essential. Drink a little hot water after waking up. Children should be given fruits as snacks after playing games. You don't need to add any snacks after meals, just drink a glass of milk if you can, but pay attention to playing for a while after drinking milk, rinse your mouth and then go to bed.
6. Primary and secondary school students should choose snacks reasonably.
Eating snacks is a common phenomenon among primary and secondary school students. According to the survey, about a quarter of primary school students have the habit of eating snacks regularly. Children often eat snacks such as popsicles, puffed snacks, chocolates, biscuits and sweets, while middle school students often eat snacks such as ice cream, sweets, yogurt, plum and chocolate.
Should children eat snacks? Nutritionists believe that primary and secondary school students are in a special period of growth, and they need more energy and various nutrients than adults. Besides three meals, eating some healthy snacks can provide some energy and nutrition for their physical development, and children can also enjoy some snacks. Therefore, children can eat some snacks properly. However, the nutrients contained in snacks are far less balanced and comprehensive than those in dinner food, and the sugar content in snacks is generally significantly higher than that in dinner. Eating snacks often can lead to problems such as dental caries and insufficient nutrition intake; So children are allowed to eat snacks, but they can't use snacks instead of meals. Children should get the nutrition they need for growth and development from three meals a day. In addition, when buying snacks, we should pay attention to buying snacks with high nutritional value and cleanliness.
What should I pay attention to when eating snacks?
1. Snacks should be eaten between meals, not near the main meal, so as not to affect appetite;
2. Don't eat snacks before going to bed. Eating snacks before going to bed will increase the burden on the intestines and affect sleep. In addition, eating snacks before going to bed and not paying attention to brushing your teeth are prone to dental caries;
Pay special attention to controlling the amount of snacks when watching TV. If you don't control it, it's easy to eat too many snacks unconsciously. Watching too much TV makes children fat, which has something to do with eating snacks while watching.
7. Good snacks are good for adults.
In traditional thinking, snacks, as a supplementary food for three meals a day, have always been considered as children's business. As far as children's preference for snacks is concerned, adults often hold a negative attitude, thinking that eating snacks will not only affect their normal diet, but also be harmful to their health. In fact, the intake of snacks, as long as we grasp the choice of varieties, the amount of food and the timing of eating, is not only beneficial to children, but also beneficial to adults. In recent years, nutritionists have found that snacks can not only supplement human nutrition, but also play a certain role in health and bodybuilding.
Beauty of sunflower seeds: Sunflower seeds contain high-quality protein, fat, vitamins and minerals. It is extremely rich in linoleic acid. Linoleic acid can maintain the normal permeability of human skin microvessels and protect the skin from all kinds of radiation damage, so it helps to make the skin delicate and prevent skin dryness and skin spots. In addition, linoleic acid also has a certain therapeutic effect on dermatitis and scaly hypertrophy. Sunflower seeds are also rich in nicotine and vitamin B 1. The former is helpful to prevent pellagra, and has positive significance to prevent skin roughness, thickening, desquamation and pigmentation. The latter is a vitamin against beriberi. It can maintain normal appetite, muscle elasticity and healthy mental state.
Prevention of peanut dermatosis: Vitamin B2, which is rich in peanuts, is one of the most deficient vitamins in our daily diet. Therefore, eating more peanuts can not only supplement the deficiency of vitamin B2 in the usual diet, but also help to prevent and treat many diseases that endanger health and beauty, such as fatigue, cleft lip, itchy eyes, seborrheic dermatitis and so on. And keep people's skin moist, delicate and healthy.
Sesame prevents skin cancer: Sesame is rich in high-quality protein, fat, vitamins and trace elements, and the content of linoleic acid is also high, among which vitamin E is the most abundant. Vitamin E has a strong oxidation effect, which can interfere with and eliminate the damage of free radicals to cells, avoid the toxicity of peroxides produced by unsaturated lipid oxidation to human body, and hinder the formation of pigmented spots and senile spots. It is a good product for moistening skin, blackening hair and delaying aging. In addition, vitamins can also prevent cholesterol in the skin from being exposed to sunlight and ultraviolet rays to produce carcinogens, which has a certain preventive effect on cancer.
Carrots improve eyesight: carrots are rich in vitamins A and C, and with the special physiological function of a large amount of vitamin E in plants, eating more carrots can keep the youthful charm of eyes.
Walnut manicure: Walnut is rich in auxin, which can make nails firm and not easy to crack. At the same time, walnuts are rich in plant protein, which can promote the growth of nails. Eating walnuts often helps manicure.
Jujube prevents scurvy: Jujube is rich in vitamin C and is called "live vitamin C pill" by nutrition experts. If there is a lack of vitamin C in the diet, people will feel tired, resulting in scurvy.
8, snacks, snacks, don't eat more.
Some people like to eat some snacks, such as melon seeds, broad beans, peanuts, hazelnuts, pine nuts, walnuts, almonds, red fruit slices, dried peels, persimmons, candied fruit, biscuits and cakes. People often refer to these snacks as "snacks".
Generally speaking, these snacks also have certain nutritional value. Such as melon seeds, peanuts, broad beans, hazelnuts, almonds, walnuts and so on. Most of them are the seeds of some plants, which not only contain rich protein, but also contain many unsaturated fatty acids, vitamins, inorganic salts and various trace elements. Eating a little properly can supplement the body's deficiency of these nutrients. Another example is peony bark, red fruit slices, orange cakes, and various candied fruits such as apricot, plum, plum and jujube, all of which are processed by special methods. In addition to a certain amount of nutrition, it is also delicious, can stimulate appetite and strengthen the spleen, and it is also beneficial to eat some properly. But some people have developed the habit of eating snacks without restraint and never leave their mouths all day long. Although it meets the requirements of "mouth", it can't be eaten when eating, which causes the inversion of primary and secondary, affects appetite, hinders the function of digestive system and harms health.
People have this experience in their daily life: during the Chinese New Year holiday, rich snacks are prepared at home, not only at home, but also when visiting relatives and friends, making their stomachs full, thirsty, eating nothing fragrant, not even wanting to eat a bite of rice, and even "disturbing their stomachs", resulting in insufficient nutrition. Eating snacks all day makes gastric juice secretion disorder, digestive disorder, loss of appetite and lack of interest in dinner. As a result, the necessary nutrition can not be guaranteed, and the calorie intake is not enough, which will inevitably affect health. In addition, eating snacks is also easy to cause infection. When eating snacks, it is often "smooth", and it is most likely to cause diseases such as hepatitis and diarrhea due to unclean hands or unclean food.
Therefore, to eat snacks in moderation is to be able to control yourself, not to form a habit and not to eat endlessly. Generally, when you feel a little hungry between meals, you can eat some snacks, but not too much, so as not to affect the dinner. In addition, when eating snacks, pay attention to hygiene. Don't eat unclean snacks, especially those that grab your mouth directly. Always wash your hands before eating. Don't eat snacks at work, walking, reading and public places. Because it's unsightly and unsanitary.
9. Social problems caused by snacks
It is children's nature to love snacks. Manufacturers identify children as consumer groups and promote them in all directions. In the irregular market, the rights and interests of small consumers are being violated.
Buy food and play with toys
In recent years, putting colored cartoons into food has become a fascinating collection for some primary and middle school students. For example, I bought a lot of instant noodles and threw them away in order to collect the comic book "Water Margin 108". And it has become a trend to compare with each other who has many and various pictures, and even the phenomenon of "speculation" has appeared, which has affected both classroom discipline and learning. Moreover, students only buy pictures and don't eat them, and they also develop the bad habit of wasting money and food.
In August last year, the Ministry of Health issued a notice prohibiting the mixing of non-food products that are in direct contact with food unless they are detected by the health and epidemic prevention department and separated from food. Merchants add cartoon pictures to toys, polypropylene to toys, and lead, heavy metals and fluorescent agents to pictures, which are extremely harmful to teenagers' health.
What is the advertisement? What does the child want?
People can often see some children's food manufacturers talking about their products in advertisements, such as exaggerating the functions of nutritional products at will, and eating anything can "increase intelligence", "increase intelligence", "become smarter" and "improve academic performance". Because these advertisers are mainly aimed at children, and children's discriminating ability is weak, they always stare at advertisements and eat.
Small toys in food bags are also fascinated by advertisements. The TV is full of children laughing happily with new toys, and the children watching TV also shout "Mom, I want it, too." Because it is clearly written on the packaging bag: you can win the grand prize if you collect it together! Many children don't really want to eat food, but just to make up a complete picture, or to find a "lucky card" and finally win the lottery.
Inferior food is labeled as "foreign packaging"
Now some manufacturers and operators are not working hard on the quality of children's food, but racking their brains on its packaging. In recent years, there have been many "foreign foods" in the market, such as "Japanese beans", "American chewing gum" and "Thai chicken flavor circle", which are really varied. Because of the exquisite packaging, although the price is not low, it has also become a favorite object for many children to buy.
According to the inspection by the relevant departments, most of these "foreign foods" come from Guangdong and Hunan. Some of them are domestic products in different packages, some are fake and shoddy goods, and some are "imported foods" that package low-priced small quantities of food in bags with foreign letters printed on them. Some jellies are clean and transparent from the outside, and their colors are bright, but when you open the package, you can find a lot of sediments, impurities and quite sticky pigments. Many beautifully packaged puffed foods, such as chicken flavor, chicken flavor ring and shrimp strips, sound delicious, but they can only be salty and vegetarian. Because of the current chaos in the children's food market, experts and relevant departments of children's food in China are worried. Clinical research shows that children's immune function is weak, and excessive chemicals will lead to gene mutation in children, which will lead to diseases.
10, cold drinks are rare.
Ice cream and ice cream are children's favorite snacks, especially in hot summer. Cold food with milk as the main raw material contains protein, fat, carbohydrates and calcium. Because of the high sugar content of this kind of food, eating too much will affect children's appetite and stimulate the gastrointestinal tract. Many children come to the hospital because of poor appetite, thin face and no organic lesions. Chinese medicine says that children are "spleen and stomach disharmony"; Some children are diagnosed as "superficial gastritis" because of frequent abdominal pain, which is related to overeating cold food. In short, arranging children's snacks not only increases the intake of nutrients, but also satisfies children's tastes, without affecting the amount of staple food, so as not to let snacks take the lead.
1 1. Eating high-fat snacks may damage your eyesight.
Researchers at Massachusetts Eye and Ear Hospital pointed out that excessive consumption of high-fat snacks, such as margarine, chocolate, cakes, potato chips and nuts, may increase the risk of advanced age-related macular degeneration. In the United States, this eye disease is the main cause of blindness and visual impairment in people over 55 years old. Prior to this, smoking was the only known risk factor for macular degeneration.
According to this study, some types of fats, especially those in foods with high sugar content after chemical addition, will more than double the risk of this disease for gluttons. Monounsaturated fat, polyunsaturated fat and linoleic acid contained in refined food sold in shops belong to this kind of fat.
But as long as we keep the intake of linoleic acid low and eat more fish rich in omega-3 fatty acids, such as tuna and salmon, we can reduce the risk of this disease. Eating more green leafy vegetables can also achieve the same effect.