This year's 315 exposed some food problems, such as: "Walnut Peanut" drink has neither walnuts nor peanuts, but various additives + pure water + walnut flavor, such a can of juice can produce 8000 The best-selling "walnut peanuts" on the market.
I don't know what things the friends will notice when they buy these processed foods. Production Date? Shelf life? How to store? Heat? . . .
Today, the cook is here to teach you how to spend more time choosing processed foods when visiting the supermarket.
Look at the ingredients behind the food packaging
1, look at the ingredients of food has a very simple standard: less ingredients, simple information, less chemical terms can not understand.
â–²It is obvious that the ingredients on the left are more than the one on the right. 2. There is one more thing to note about the ingredients : the food ingredients are generally arranged in the order of decreasing amount , which is ranked first. It should be the raw material with the largest proportion of finished products.
When you pick up the food and see that the first ingredient is white sugar, then you quickly let go and escape.
3, some food ingredients will appear behind the emergence of food additives, often some chemical terms we do not understand (the culture is terrible)
Some common food additives:
preservative
Sodium benzoate, potassium sorbate, sodium dehydroacetate, lactic acid, etc.
Antioxidants
Butylated hydroxyanisole, dibutylhydroxytoluene, etc.
Colorant
Amaranth, carmine, red erythro, new red, temptation red, lemon yellow, sunset yellow, bright blue, indigo, acid red, beta-carotene, chlorophyll copper sodium and titanium dioxide, etc.
Flavor enhancer
Sodium glutamate, meat extract, yeast extract, etc.
Sweetener
Sucrose, glucose, fructose, candied syrup, xylitol, aspartame, sodium saccharin, sodium cyclamate, etc.
Leavening agent
Sodium bicarbonate, ammonium bicarbonate, composite 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, will greatly increase the risk of cardiovascular disease, we must pay attention. Generally, the names in the ingredients are margarine, margarine, refined vegetable oil, shortening, non-dairy creamer, and margarine.
Nutritional ingredients below the ingredients
The nutrient composition table is generally a percentage (NVR%) of the food nutrient name, content and nutrient reference value.
Look at the nutrient composition table to pay attention to the following points:
1, energy is the calorie of food, some foods look very low in calories, generally because the amount of heat split by the merchant is very small, some are 100g or 100ml of heat, but when you actually eat, often because There is no control, and the calorie intake is exceeded.
Of course, it is good to pay attention to the heat, but the heat does not determine everything, but also pay attention to whether it also contains other nutrients that are beneficial to the human body.
2, carbohydrates
Carbohydrates are natural, and some are artificially added (such as monosaccharide glucose). In addition to looking at the total amount of carbohydrates, it is also important to note how much is derived from the amount of sugar. Of course, the lower the better. .
3, fat
When you see the fat content, you must pay attention to the source of fat, whether it is natural fat or additive oil. Although there are some nutrients, there are still essential differences in different fat sources.
4, nutrients
Generally, calorie-free nutrients include cellulose, vitamin A, vitamin C, iron, calcium, etc. These are natural ingredients beneficial to the human body.
5, sodium
The main source of sodium in food is salt, and the chemical composition of salt is sodium chloride. Eating too much salt increases the risk of high blood pressure. Therefore, our dietary guidelines recommend that the daily salt intake should not exceed 6g (2400mg).
Common misunderstanding
1, no sugar
Sugar-free means that it does not contain sucrose, but may be added by artificial chemical sugar.
A large number of studies have confirmed that some artificial sugars such as aspartame can cause damage to the nerves. Sugar-free products still have to choose natural non-caloric sugar substitutes such as stevia.
2, zero fat
Zero fat does not mean no fat, as specified in the label, less than 0.5g per serving can be marked as 0. Some merchants infinitely reduce the measurement of each one in order to give fat (and even trans fat) a value of zero. If labeled as practical, the fat content may be much higher than zero.
3, low card
Low calories are not necessarily low in calories. Low-calorie foods generally refer to foods that are 1/3 less calories than other products of the same brand. However, in order to achieve low card, some merchants use the form of skim and sugar to make the overall calorie low, but in fact the sugar is not necessarily low.
Therefore, we must pay attention to the content of each nutrient.
Chef's summary
1. When purchasing processed foods, carefully check the ingredients of the food, try to choose, less ingredients, less additives, and pay attention to what is the first ingredient in the ingredient list.
2, when looking at the nutrient composition table, pay attention to the calories, carbohydrates, fat, sodium and other nutrients.
3, do not blindly believe the business of advertising, such as: zero fat, low calories, 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, etc.) and drinking water.
Finally, I hope that everyone has a perfect body while having a healthy body!
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