Many girls are asking repeatedly: Is this thing fat? Is that thing getting fat? In fact, these problems can be solved by understanding the energy of food. It is troublesome to query the food composition table, but we can classify the food, so it is easy to approximate the energy of the food.

Let me introduce the energy of staple food to you first. The staple food is the product of grain. All grains are good sources of carbohydrates, and dry grains contain about 70% starch. A girl once asked me: Teacher, what is food? I almost fainted. But think about it, nowadays girls rarely see natural grains, and they don't know what the relationship between biscuit cake and wheat is. It is understandable to have this question. So I patiently explained that food is generally the seeds of plants. Including rice, wheat, corn, millet, oats, barley, sorghum, millet and buckwheat, and foods in a broad sense include red beans, mung beans, dried peas, kidney beans, eyebrow beans and other beans (except soybeans). These grains can be processed into many products.

Wheat is the main raw material for processing, and all wheaten foods are mainly made of wheat, including steamed bread, steamed stuffed bun, jiaozi, noodles, instant noodles, noodles, biscuits, bread, cakes, cold noodles, face-lifting and so on. Adding oil, sugar, salt and other ingredients makes the taste of wheat flour different. All foods, whether bread, biscuits or cold noodles, can be called staple food.

Rice can be processed into rice noodles, rice cakes, scallops, rice noodles and other foods. After all, they are similar to rice, but different in water content, shape and taste. Millet can be processed into millet, millet porridge, millet crispy rice, millet pancakes and so on. Oats can be processed into oatmeal, oatmeal and so on. So how big is the energy difference between so many processed products? There is no need to check them one by one, and we can consider them from three aspects.

First: look at the water content. The water content of all very dry grains and products is below 15%. Cookies are less than 8%. At this time, if oil and sugar are not considered, the energy per100g is between 320 and 360 calories. For example, millet pancakes fall into this category. If it is semi-moist, such as bread, the water content is about 40%. The energy of staple bread without sugar is about 250 calories per 100g, while the energy of delicious snack bread with sugar and cream/cheese is more than 300 calories per 100g. If it is a layered crispy bread, the calories will reach more than 400 calories. If it is very humid, such as rice, the water content is about 70%, and there is no sugar. The energy per100g is only about 120 calories. If it is very thin, such as porridge, the energy per100g is about 50 calories.

Second: the content of oil and sugar. All plain biscuits contain more than 20% oil. The sugar content of all snacks and cakes with appropriate sweetness is above 8%. It is conceivable that if 10% sugar is added to the energy of dry food, the energy per100g is about 400 calories, such as biscuits and waffles. If there is a lot of oil, such as biscuits, the energy per100g is about 500 calories.

Third: See how much you can eat at a time. If you eat too much food that you think is low in energy, many a mickle makes a mickle. On the contrary, there is no harm in eating less high-energy things. For example, if you eat a piece of sweet bread, you only consume 120 calories; And if you eat a packet of 100g popcorn, you can consume 350 calories. Eating a large pot of porridge (2 liters) can consume 700 calories. Therefore, no matter how low the energy per unit volume or weight is, you can't rest assured to eat a lot.