How many times have you been fascinated by the unpredictable label on food packaging in the supermarket and how much do you know about the food we eat every day? According to the survey, there are less than 25% of people who look at food labels. There are even fewer consumers who can understand.
“Is food with phosphoric acid safe to eat? To eat healthier, food labels are the best helper. The following article will help you learn how to read the packaging information. If you look closely and compare, you can make the best choice for you. .
Look at the list of ingredients to buy food more secure
First look at the brand, the big brand is relatively standardized, whether it is product manufacturing or logo, propaganda, are more standardized.
Then look at the labels. When selecting foods, first look at the ingredients list, and then watch the nutrient composition table. But in fact the ingredients are also a very important message, telling you what is in there. An example is the purchase of coffee. If it is pure coffee, the ingredients only write one coffee or coffee beans. If it is a coffee beverage, the first one may be white granulated sugar, the second one is some milk powder or non-dairy creamer, but the coffee may be ranked in the ingredient list. lean back. If consumers want to drink pure coffee, at least do not choose the wrong one. For example, when choosing milk, some parents should give their children fresh milk and do not want to drink milk powdered milk. Then you also look at the list of ingredients. If the list of ingredients is pure milk, then surely it is fresh milk. If the list of ingredients is written on water, milk powder, or whole milk powder, and so on, then this is the milk that is recovered after adding milk to water. Although it is also called milk, it is certainly not fresh milk. Therefore, mothers must learn a little trick and learn to read ingredients. In addition, we must learn to look at the nutritional composition table, for example, choose a biscuit to see if the trans-fatty acids are zero and there are no hydrogenated oils in the ingredients. Combining the ingredient list with the nutrient content table may provide a more scientific help for consumers to purchase food.
Read Nutrition Label Balanced Meal
Food is to meet the needs of humans in different periods. Everyone knows to eat "full", eat "good", and eat "nutrition." Experts said that the most important thing now is to eat “right!†Nutrition experts use popular and accurate information to convey scientific nutrition to the people and avoid misleading. In the 2013 Food Safety Law, the nutrition label management approach was mentioned. How do people understand the nutrition label? “When we look at the nutrition label, we have to look at the percentage of the last column of the nutrient composition table,†the expert said: “If 30%, 40% calcium is taken Into the amount, that the food provided by the calcium is needed 30%, 40% of the day, people can choose other foods to supplement 70%, 60%, if it is sodium, salt or fat, if it reaches 80%, 90%, Need to consider the choice of other foods should reduce this part of the intake, in order to achieve a balanced diet. Nutrition label is to remind everyone that the daily nutrition is balanced, according to their own desired nutrition to choose the appropriate diet.
It is safe to use food color as prescribed
To evaluate whether a certain food coloring is safe, it is not simply to see whether it appears in the list provided by the state, but also whether it has been abused. What is meant by "abuse" is that it cannot be used in excess of the limit and cannot be used in an over-limited range. Taking lemon yellow as an example, according to the national regulations, if you find this pigment in shrimp slices and drinks, that would be normal. However, if you add this pigment in corn glutinous rice, it will be used in an out-of-scope environment. It is illegal. Add in the shrimp slices, beverages (except packaged drinking water), the amount of lemon yellow can not be greater than 0.1g/kg; if added to the jelly, the amount of lemon yellow added per kilogram of jelly can not exceed 0.05 grams.
Sugar is a safe and valuable food
The Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO) published a consultancy report entitled "Carbohydrates in Human Food." The report states: "Several years of research have refuted misunderstandings and provided consistent evidence that daily Sugar is a safe and valuable food source."
1, the amount of sugar does not make people fat.
Excessive intake of energy in any form can lead to obesity. Maintaining a balance between total energy intake and total energy consumption is the key to preventing obesity. Regarding the issue of intake, sugar can lead to obesity. This is unfounded and unscientific. So why do people grow fat? Obesity refers to a state in which body fat accumulates, resulting in an increase in the number of adipocytes and a hypertrophy of fat cells. According to the standards of the World Health Organization (WHO), a BMI greater than 25 is called overweight, and greater than 30 is called obesity. In Asia, the current standard is that a BMI greater than 23 is called overweight; if it is greater than 25, it is called obesity.
Genetics is one of the main factors of obesity. When parents' physiques are passed on to their children, they do not inherit only one genetic factor. Instead, they are determined by a variety of genetic factors to determine their constitution. Therefore, they are called multifactorial inheritance, such as non-insulin-dependent diabetes mellitus and obesity, and they belong to this type of inheritance. . If one of the parents is obese, then the child has a 40% chance of being obese. If both parents are obese, the probability that the child may become obese increases to 70% to 80%.
Second, the social environment is also one of the main factors for gaining weight. Many people have the concept of being able to eat and to be blessed. In today's society, there are a wide variety of foods, and a wide variety of foods are often used to seduce you. Coupled with eating a meal, it has become almost universal entertainment, which of course has also become an obstacle to obesity. One of the main reasons.
Furthermore, psychological factors under excessive stress are also one of the main causes of obesity. In order to relieve mood troubles and emotional instability, many people also use food for venting. This is the cause of obesity due to overeating9.
Finally, obesity is still related to exercise. Exercise helps to consume energy. In daily life, with the development of means of transport, the mechanization of work, and the reduction in household chores, the opportunity for the body to consume energy is less. On the other hand, because the energy intake does not decrease, obesity Formed unconsciously. Obesity leads to slower and lazy daily activities, further reduction in energy consumption, leading to a vicious circle and contributing to the development of obesity.
2, to maintain a good balance of body dynamics is the key
Professor John Forte, a leading expert on obesity prevention in the United States who was a member of the National Institute of Health's Preventive and Therapeutic Task Force on Obesity, said: The key to obesity is whether or not we consume the total amount of energy and the total energy consumed through exercise. Whether the balance is determined by 10 or not. The notion that obesity is entirely due to a single beverage or food is one-sided and unscientific. Obesity does not have a single 'culprit', resulting in a combination of genetic factors, poor diet, and unhealthy lifestyles.
The scientific way to maintain a healthy weight is to eat balance and consume the energy consumed through exercise. The simple word “Eating and balancing†is a concise and clear description of where to lose weight. However, it is easier said than done, and a truly talented person is the final winner. All in all, no single food or beverage can directly lead to obesity. For example, soft drinks are often considered to be too high in energy and they are abandoned. What is the real situation? A 100-ml cola-type soda contains about 43 kcal, while a 100-gram tofu contains about 82 kcal. Let's take a look at the calories of everyday foods. 100 grams of bread* contain about 312 kcal. 100 grams of rice* contains about 116 kcal. 100 grams of steamed bread * contains about 223 kcal. (*Note: These foods can provide other nutrients)
Therefore, a correct understanding of the energy in food can help us to better grasp the balance between eating and drinking.
3, to children to avoid the mistakes of sugar, pay attention to cleaning and maintain dental health.
You rarely find children who do not like to eat sugar or do not like sweet foods. This pleasing taste makes children unable to refuse. Sweetness is one of the most popular flavors of people. Children should be encouraged to eat “sugar†and eat “sugar†in a healthy way.
Many parents also worry that eating sugar can cause dental caries in children. In fact, any sugary or starchy food may cause dental caries, but dental caries is not necessarily due to sugar. The key to controlling and preventing dental caries should focus on the development of good oral hygiene habits and eating habits. Attention should be paid to daily oral hygiene and regular visits to the dentist. It is impracticable to reduce the intake of sugar in order to achieve the goal of preventing dental caries.
The researchers analyzed that the right amount of sugar during childhood can help children better understand the importance of "discipline." If children only eat candy and chocolate on special occasions or special days, they can develop better eating habits and learn to “control the balance between calorie intake and consumptionâ€.
Most people mistakenly read food labels and ignore nutrients
After reading a survey, said that about 54% of consumers get the food, the first concern is the date of production and shelf life, 23% of people look at the manufacturer and brand, and only 19% of those who noticed nutrients This approach is undesirable. To get packaged food, the first thing to look for is its ingredients and nutrients. After reading these, it is to choose the brands and manufacturers that they are familiar with and trust, and finally the description of the shelf life, preservation and consumption methods. Looking at the shelf life, seeing the food, and the methods of preservation, we basically do it. We need to look at the ingredients and nutrients for what we need.
The edible oil in the food composition table depends on the date and craft
Oils are particularly vulnerable to oxidation. When selecting edible oils, be sure to pick the ones closest to the date of production and recommend choosing small packages to ensure that the various oil tankers change their diets.
Some edible oils are marked with “press oil†or “leaching oilâ€. The pressing process depends on the physical pressure to separate the oil from the oil. It does not involve any chemical additives and is safer than leachable oil. When selecting olive oil, "extra virgin olive oil" is the best choice, the raw material is good, and no chemical solvent is added during the pressing process.
In the purchase of edible oils, we must also look at the grades. The first grade is the highest, and there are second, third, and fourth grades. The higher the grade, the higher the degree of refining, and the higher the purity of the oil. It is not recommended to buy blending oil. Although the ingredients are marked in detail, they do not indicate the specific blending content of these ingredients.
Olive oil label interpretation: extra virgin lettering is a guarantee of high quality olive oil. Acidity is an important parameter for the quality of olive oil. The smaller the acidity, the better. Acidity ≤ 0.5 is pure olive oil. It is specifically indicated that trans fat is 0 and it is very healthy.
The composition table of whole wheat food
More than half of the whole wheat content can be called whole-grain food. On whole wheat food labels, it is difficult to find the whole-grain content label. Therefore, when choosing, we must do: First, we must look at whether there are enough wheat bran pieces on whole wheat bread; Second, try and buy several brands. We can also feel the level of whole wheat by taste; The third point is to try to buy famous brands of food.
At the time of purchase, we can also pay more attention to the ingredient list on the food label. If the first ingredient in the table is "whole wheat" or "whole wheat", then this is basically a whole wheat food; if there are many ingredients in the ingredient list, Grains, 100% wheat, rye bread, or bran may actually contain little or no whole grain.
Interpretation of the Whole Wheat Food Label: The whole wheat flour wording in the ingredient list indicates that this is a real whole wheat food. Beta-carotene is a good choice for health. Oat flour, peanut granules, honey, and wheat germ make these foods look healthy.
Do not worry too much about foods containing phosphoric acid
Phosphorus is one of the important elements that make up the human body. Phosphorus is distributed in the human body: bone 85.5%, tooth 0.4%, soft tissue 14%, blood 0.3%, body fluid 0.3%. It can be seen that 4/5 of the phosphorus is concentrated in the hard tissues of the human body and exists as hydroxyapatite. Phosphorus in the blood is soluble and is an important buffer for blood acid-base balance. Although phosphorus is an essential trace element in the human body, phosphorus intake should follow a limit. According to the Chinese Nutrition Society, the recommended intake of phosphorus for adults is 700 milligrams per day, while the daily intake of phosphorus for adults is 3,500 milligrams. Some people fear that certain foods with high levels of phosphorus will impede the body's absorption of calcium and therefore are afraid to eat. In fact, there is no need to worry too much. The phosphorus and calcium in the diet have a similar relationship like see-saw. If the content of calcium or phosphorus is too much or too little, they may affect each other's absorption rate.
Some people fear that certain foods with high levels of phosphorus will impede the body's absorption of calcium and therefore are afraid to eat. In fact, there is no need to worry too much. The phosphorus and calcium in the diet have a similar relationship like see-saw. If the content of calcium or phosphorus is too much or too little, they may affect each other's absorption rate. However, as long as phosphorus intake is controlled within a reasonable range, it will not have a direct negative impact on bone health. Take a daily drink of cola-type soda, a can of 330 ml cola-type soda with a phosphorus content of approximately 56 mg. However, the daily recommended intake of phosphorus for adults is 700 milligrams, equivalent to about 12 cans of 330 milliliters of cola soda; the daily intake of phosphorus for adults is 3,500 milligrams, equivalent to about 62 cans of 330 milliliters of cola soft drinks. . Therefore, under normal circumstances, for a healthy adult, adequate drinking of calcium carbonate on the premise of adequate calcium intake does not have a substantial negative impact on bone health. The three main causes of unhealthy bones are: inadequate calcium and vitamin D intake in the diet, changes in female hormones, and lack of physical activity.
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