Recently, British media reported that a study of nearly 50,000 people at Oxford University found that vegans were 20% more likely to have a stroke than meat eaters. This may be due to a decrease in blood cholesterol and a decrease in nutrient levels such as vitamins B1 and B2. In today’s high-fat and high-oil catering environment, vegetarianism is considered by many to be a healthy way of eating, but recent research has denied this view. Eat more coarse grains and more grains, energy bars, sports drinks can regulate body function… What other life seems to be healthy, but it is a diet with a lot of hoes? 1. Misunderstanding 1: Energy bars and sports drinks can replace normal diet In addition to grains and grains, there are many food bars on the market that have a lot of energy barnames.
They have a meal replacement function, and 30 of them eat a bite of nutrition. It is also considered by many to be a good weight loss product. In addition, sports drinks are also highly regarded by many people for their various functions of promotion. These foods are really as magical as the legend, can they be eaten regularly? In this regard, Xiao Mingzhong, deputy director of the Obesity Specialist of Hubei Provincial Hospital of Traditional Chinese Medicine, said that there is no change in the quality of food. We have two main points: first, what ingredients and content it contains; second, whether it is natural, diverse, and nutritious. balanced. Known as “eat a mouthful of nutritious top 30 diets”, this statement mainly refers to a higher content of a certain component of the energy bar, such as a protein content of 30g egg white is about 3.5g, and a spoonful of protein of 30g protein powder The content is about 21g.
As for the energy bar can replace the normal diet? “I think it needs to be divided into situations.” Xiao Mingzhong said that like the elderly and the weak, the chewing function is poor and needs to be used by the substitute. It can be used for the weight loss people for short-term use. For ordinary people, the food cooked with natural ingredients. More suitable. Natural ingredients can avoid problems such as tooth decay and insufficient stomach power caused by less chewing and small food volume. Sports drinks are mainly used for high-intensity exercise, when energy is consumed in a large amount, and electrolytes and water are used as corresponding supplements after sweat loss.
Small amount of exercise, and no need to drink in daily life. Moreover, many beverages add sugar substitutes, such as aspartame and acesulfame, in order to cater to the tastes of consumers. Although the calories are not high, it is not suitable for excessive intake. Fan Zhihong, an associate professor in the Department of Nutrition and Food Safety at the College of Food Science, China Agricultural University, said that energy bars are mainly divided into cereal bars, protein bars and sports energy bars. Most of the cereal bars are based on oatmeal, which itself contains more cellulose and is an excellent source of carbohydrates. Generally speaking, regular grain bars produced by regular manufacturers will add extra protein and other ingredients, and control the amount of sugar to achieve a more reasonable nutritional ratio. For some brands of cereal bars, be careful – it is likely to contain a large amount Sugar, oil, calorie bursts but no nutrition; protein sticks, a protein bar contains 10 to 20 grams of protein, accounting for about 20% of daily protein intake, it is the same as protein powder, you can add protein before and after fitness It is popular for promoting muscle growth and being easier to carry than protein powder.
In theory, a balanced daily diet can already provide a sufficient amount of protein for people who are not physically fit. However, Chinese residents mostly use carbohydrates, which are generally lacking in protein. However, children who lose weight are afraid of fat and no meat, and protein intake is insufficient. Therefore, proper consumption of some protein bars with low calorie has certain benefits for nutritional balance. “There is the sports energy bar, which is also emphasized. The sports energy bar is divided into a dynamic energy bar and an endurance energy bar. The power energy bar is generally eaten before exercise, contains carbohydrates and certain protein and fat, and provides the body with Comprehensive nutrition.
The endurance energy bar is designed for high-intensity endurance sports such as long-distance running and cycling. The carbohydrate content is extremely high, and there is almost no protein or fat.” Fan Zhihong said, so people must remember that when performing different sports, Use a suitable sports energy bar. Most of these energy bars use carbohydrates as their main source of calories. It can replenish energy quickly during high-intensity exercise, but if you sit on the couch and eat it as a snack, it will quickly accumulate into a swim ring around the waist. 2, misunderstanding 2: no fat food, sugar-free cola to eat will not gain weight Eat well, sedentary and not exercise, making more and more people overweight. This makes some people more favored with fat-free foods and sugar-free cola, which is considered to be more conducive to health and will not gain weight when eaten. Is this really the case? “Fat is a necessary part of food.
Don’t talk about fat color change. There is bad fat and good fat in fat. Reduce the proportion of saturated fat and trans fat in food, replace it with unsaturated fat. Take good heat and Fat accounts for a proportion of calories in the diet. Xiao Mingzhong said that for obese hyperlipidemia and diabetes, you can use skim food to control total calorie intake. For other people, as long as the intake is not large, you can choose whole milk and fish oil. Foods. Because many fat-soluble substances in food are lost during the degreasing process, such as whole-fat milk contains phospholipids (such as DHA) that are beneficial to phylogeny, while skim milk does not. Omega-3, a brain blood vessel that is beneficial, contains essential fatty acid alpha-linolenic acid. Therefore, it is recommended to consume high-quality oil in moderation. Fan Zhihong said that many people know that eating too much sugar is harmful to health.
The World Health Organization requires adults to eat no more than 50 grams of refined sugar a day, preferably within 25 grams. As a result, there are more and more sugar-free and low-sugar foods on the market. As everyone knows, many non-sugar sweeteners such as aspartame, cyclamate and acesulfame are added to these food ingredients. “Most epidemiological studies have found that eating sweeteners is associated with higher body weight. In other words, people who eat more sweeteners are fatter than those who don’t.” Fan Zhihong said that studies have shown that sweetness Although the sugar contains no sugar, it activates the sweet receptors in the pancreas and small intestine, which increases the insulin concentration in the body.
When insulin levels rise, fat decomposition decreases, and synthesis increases, it is easy to cause obesity. 3, Misunderstanding 3: More rough and less refined, more nutritious and healthy At present, with the improvement of people’s living standards, rice has more white noodles. In the past, it was thought that it was a kind of miscellaneous grain with the taste of “earth”, and it became a “new darling” for people.
What’s more, eating more coarse grains is healthier. The whole grain is really suitable for everyone to eat. The more you eat, the better? “Coarse grains and miscellaneous grains are relative to finely processed foods, including millet, sorghum, oats, corn, and some legumes. The main nutrients of coarse grains and miscellaneous grains are vitamins, minerals, and dietary fiber, which are the main sources of carbohydrates. According to the principle of balanced and diversified food intake, the total intake of carbohydrates should also be moderate.
It is not a food that eats as much as possible,” said Xiao Mingzhong. Xiao Mingzhong introduced that the main function of miscellaneous grains and coarse grains is to ensure the normal operation of the digestive system, prolong the residence time of food in the stomach, increase satiety, delay the rate of glucose absorption after meals, maintain normal intestinal flora, and lose weight and control. “Three highs” and so on have certain advantages. However, not everyone is suitable for eating whole grains, miscellaneous grains, such as the elderly, children with weakened gastrointestinal function or immature development, eating too much coarse grains will increase the burden of the gastrointestinal tract, and symptoms such as flatulence and constipation.
In addition, the intake of miscellaneous grains should be selected according to personal physique. Most of the miscellaneous grains are flat foods. However, if the miscellaneous grains such as mung bean and red bean are used throughout the year, people with cold and cool constitutions are not suitable; Cold medicine and food homologous food, has the effect of spleen and dehumidification, people with yin deficiency and yang deficiency should not be consumed for a long time. “The best miscellaneous grains and coarse grains are eaten according to their own physical conditions. They are combined with delicate white rice and white noodles. They can be mixed together in proportion to ensure the normal operation of digestive function and ensure good health.” Xiao Mingzhong stressed. Indeed, in Fan Zhihong’s view, there are great differences in people’s evaluation of miscellaneous grains in their lives.
The negative saying is that miscellaneous grains are not easy to digest, and eating more easily prone to flatulence; the positive statement is that the digestive speed of miscellaneous grains is slow, it is not easy to gain weight, the dietary fiber is rich, and it helps prevent constipation. Therefore, the food is still the food, the characteristics are still the characteristics, it depends on what angle. In different situations, different people’s dietary life has different requirements for food. “If you need to control blood sugar, you may want to eat some slow-digested whole grain beans; if blood sugar is normal, but indigestion, you can reduce the proportion of whole grains, increase the proportion of white rice and white, and choose relatively easy to digest. Varieties, such as germ rice, millet, etc., are not much more difficult to digest than polished rice.”