With the advent of health concepts, healthy food has become the first choice for many people. Especially those "healthy foods" that do not require one's own time to cook and can be bought in the mall at any time have been attracted by office workers.
However, many of the "healthy foods" promoted in the mall may be "pseudo-healthy foods". If you buy the wrong ones, will not only not bring you health, but will also make you gain weight and even increase the risk of illness.
What specific foods are there? This article will reveal their true colors.
1
d fruits and vegetables
We often say that eating more fruits and vegetables is good for health. It is recommended to eat 300~500 grams of vegetables and 200~350 grams of fruits every day. However, for office workers who are short of time, it is difficult to eat enough fruits and vegetables every day, so many people choose to eat convenient dried fruits and vegetables.
The dried fruits and vegetables on the market are mainly divided into two types, namely fried dried fruits and vegetables and freeze-dried dried fruits and vegetables. Among them, fried dried fruits and vegetables not only lose a lot of nutrients, but also has problems such as high oil and high salt. , such as the best-selling brand of fruit and vegetable crispy slices , the fat content is as high as 32 grams/100 grams, and the calories are as high as 495 kcal/100 grams. One pack is almost equivalent to the calories of a meal.
In comparison, freeze-dried dried fruits and vegetables are healthier, not only retaining more nutrients that are afraid of heat and easily oxidized, but also reducing the loss of volatile aromatic substances and retaining more of the taste of the ingredients themselves.
But no matter which kind of dried vegetables is, it is not as nutritious as eating fresh vegetables directly. If you really want to eat them, then choose freeze-dried dried vegetables and fruits.
2
juice
juice tastes sweet and sour, and many people will treat it as a healthy drink. However, the juice feels weak and it is easy to drink a lot at one time, consume more calories, and increase the risk of obesity.
fruits will also lose nutrition after juice. If the juiced residue is discarded, some of the dietary fiber will be lost. Some common fruits with high vitamin C content will also lose vitamin C after juicing.
However, for fruits that are not very high in vitamin C content such as apples, bananas, watermelons, peaches, etc., you don’t need to pay too much attention to this issue.
In addition, many of the juices on the market are not 100% pure juice, and may contain added sugar. Some studies have mentioned that drinking candy juice regularly increases the risk of diabetes .
So, try to eat complete fruits. If you like juice, drink 100% pure juice and control your intake.
3
dried fruit candied fruit
dried fruit candied fruit candied fruit snacks taste sweet and sour. Because most of the raw materials are fruits, many people think they are healthy snacks .
In fact, most of the preserved fruit candied fruits on the market are high in sugar, high in salt and high in calories. Eating them regularly will increase the risk of obesity and hypertension and .
4
Coarse grain biscuits
Normally, the combination of staple food can not only enhance the feeling of fullness and stabilize the blood sugar after meals, but also intake more dietary fiber, vitamin B, minerals and other nutrients. Therefore, the coarse grain biscuits on the market are regarded as healthy staple foods.
In fact, there are not many coarse grains in coarse grain biscuits. For example, the coarse grain biscuits in the picture below are based on the provisions in my country's "H Pre-packaged Food Nutritional Label General Rules ": the order of the ingredients list should be arranged in decreasing from more to less. It can be seen that this biscuit does not contain many coarse grain ingredients, the most is wheat flour, followed by vegetable oil and white sugar.
Some commercial brands of coarse grain biscuits have high fat content. The fat content in the picture below is as high as 33 grams/100 grams. Eat 100 grams of such biscuits and eat some other dishes throughout the day. The oil intake can easily exceed the 25-30 grams/day cooking oil recommended by " Chinese Resident Dietary Guidelines ".
Although the dietary fiber content of coarse grain biscuits is a little higher than that of ordinary biscuits, it is still not suitable for frequent use as staple food. If you eat such coarse grain biscuits as staple food, it will not only not help stabilize blood sugar after meals , but also make it easier to gain weight.
If you really want to eat coarse grain biscuits, you must pay attention to the label and choose the one that ranks high in the ingredients list with relatively low fat and total calories.
5
fancy cereal
Oats are whole grains, rich in β-glucan, which can slow down the absorption of glucose into blood, and help control blood sugar.
However, there are many fancy cereals on the market, including oatmeal, and the packaging also has oatmeal patterns, making people mistakenly think that the main ingredient is oatmeal. , but not only does the oatmeal not have many ingredients in the ingredient list, but also add sugar, oil, seasoning and other ingredients.
For example, the most common ingredients list in the picture below are white sugar and fat powder . The amount of wheat flour is added more than oatmeal. In addition, corn flour, glutinous rice and other raw materials are also added. Fancy cereals like
are not only high in calories, but also not conducive to blood sugar control. In addition, phytophthalmic powder belongs to trans fatty acid , and eating it frequently is not conducive to cardiovascular health.
If you want to eat oatmeal, you must look at the ingredients list and choose 100% pure oatmeal with only oats and relatively complete flakes.
6
vegetarian chicken vegetarian duck
meat eats a lot of meat, which may be detrimental to health because of excessive fat intake, so some people turned their attention to vegetarian chicken vegetarian duck with similar taste to meat.
However, these vegetarian foods do not mean "healthy". They are generally made of soy products or wheat gluten as raw materials. In order to make them taste better, will also add ingredients such as vegetable oil, white sugar, salt and seasonings, which may contain higher fat.
For example, the following vegetarian chicken wing has a fat content of up to 34.6 grams/100 grams, which is 3 times that of normal chicken wings. The calories are 2.4 times that of normal chicken wings, and the sodium content is not low, which is equivalent to 2.76 grams of salt. As long as you eat 100 grams of such vegetarian chicken wings, your salt intake will reach 56% of the limit of the "Diet Guidelines for Chinese Residents", and the amount of salt can easily exceed the standard.
If you eat such vegetarian chickens and ducks as healthy foods, it not only poses a risk of gaining weight, but also increases the risk of hypertension.
7
fruit granules yogurt
fruit granules yogurt contains both yogurt and fruit, which sounds really healthy. However, this yogurt generally has high sugar content and is not low in calories, and there are not many fruit particles in it. It is not only not conducive to weight control, but also easily induces dental caries .
For example, the best-selling brand of fruit yogurt in the picture below has a calories of about 412 kJ/100 grams. A bottle of 200 grams will consume 824 kJ, which is equivalent to a large bowl of white rice.
If you want to eat fruit yogurt, it is better to choose sugar-free yogurt and cut some fresh fruit pieces into it. This will not only be delicious and healthy, but also have lower calories.
8
milk drink
The word "milk" can give people a "healthy", so milk drinks are also regarded as healthy drinks by many people, thinking that they can drink the ingredients of milk like milk.
In fact, many milk drinks on the market are not healthy drinks.Milk contains very little, more water, low protein content and high sugar content. For example, the milk drink in the picture below, if you drink a box of 250 ml, you will consume about 16 grams of sugar. If it is converted into sugar cube, it will be about 4 pieces.
9
Functional drink
It is unreliable to drink "functional drinks" to supplement nutrition. Not only does the nutrition not be supplemented properly, but it will make the body look more and more round.
functional beverages are not just water and nutrients, but mostly contain sugar and caffeine . In particular, the sugar content is quite considerable. The sugar content of some brands can even reach 37.62 grams per can.
In addition, excessive intake of caffeine can cause health harm, can easily cause symptoms such as insomnia, panic, and anxiety, and is also addictive.
10
walnut milk
walnut milk ≠pure milk, it is not a good choice for calcium supplementation and protein . The walnut milk /oat milk on the market are all milk-made. According to the national standard, the protein content of milk-made milk is ≥2.3%, while the protein content of pure milk is ≥2.9%, and the calcium content of milk-made milk is not as good as that of pure milk.
For example, the walnut milk in the figure below has a protein content of only 2.4 grams/100 grams and a calcium content of only 80 mg/100 grams, while the calcium content of milk is 107 mg/100 grams. The calcium content of some brands of milk can reach 120 mg/100 grams.
In addition, milk preparation generally contains added sugar, which not only increases calorie intake, but also increases the risk of tooth decay and obesity. As for some nutrition that is strengthened, you can easily supplement it as long as you pay attention to the combination of your diet.
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