Prepackaged foods should indicate the contents of four nutrients and energy and their percentages in nutrient reference values on the label. Among them, these four nutrients, namely core nutrients, refer to protein, fat, carbohydrate and sodium.
Look at carbohydrates: people who lose weight need to strictly limit the intake of sugar, especially refined sugar such as sucrose and syrup. At present, the content of sugar is not specifically indicated in the nutrient composition table, but is uniformly included in carbohydrates. If the food in your hand is non-starch food, such as a bottle of beverage, every 100ml contains carbohydrate 10g, but actually contains sugar 10g. If you eat foods with high starch content, such as biscuits, it is recommended to reduce the intake of staple food in moderation. The simple intake of sugar is best controlled at 20-30 grams per day.
Look at the fat content: saturated fat and unsaturated fat are usually listed on the nutrition label. Excessive intake of saturated fat will increase the risk of cardiovascular disease, and foods containing trans fats should be avoided as much as possible. This artificial fat is very unhealthy.
Desserts and drinks are "sugary", which is not good for people who want to lose weight. A can of 330ml coke, the carbohydrate (sugar content) is 35g, and the energy is 594kJ. Because it does not contain protein and fat, all energy values come from sugar (35g), and these calories need to be consumed by walking for one hour.
Excessive intake of fat and carbohydrates is not good for your health, which will not only lead to obesity, but also be the culprit of many diseases such as hyperglycemia and hypertension. Therefore, try to choose low-sugar and low-fat foods in your daily diet.
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Dietary considerations in the process of losing weight
In the process of losing weight, we can give priority to vegetarian diet, and use fruits, vegetables or miscellaneous grains with large volume and low calories and certain dietary fiber to enhance satiety, thus reducing overeating caused by hunger. At the same time, we should also eat foods rich in high-quality protein, such as low-fat milk, egg white, pure lean meat, fish and bean products. Protect our muscles and essential trace elements.
To ensure the richness of food, that is, eat more than 12 kinds every day and more than 25 kinds every week. We must reduce the intake of high-calorie foods, such as fried, fat, high-sugar and high-fat foods and drinks. In addition, the intake of staple food should be reduced appropriately (4 Liang -6 Liang a day), and spicy food should not be eaten more.
People's Network-Understand the "nutrient composition table", and the identification of junk food can be completed in a few seconds.
People's Network-It's time to lose weight again. Experts teach you to eat healthily.