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m.bb88hg.com Breaking through the top 10 "pseudo-nutrition common sense", there is always a pit for you

Breaking through the top 10 "pseudo-nutrition common sense", there is always a pit for you

Source: Time: 2020-02-21 02:41:47

Millennium Tongzhou vitality north stream

Many people believe that "seeing is believing", but this principle may not apply in the field of nutrition. What you see and even what you feel may not be the truth.
In life, we are surrounded by a large amount of true or false health information, and we may fall into the "health trap" if we are not careful. To this end, "Life Times" (search for "LT0385" in WeChat to follow) specially invited authoritative experts to help everyone summarize the most confusing nutritional errors.
Interviewed experts:
Ma Guansheng, Professor, Department of Nutrition and Food Hygiene, School of Public Health, Peking University
Tong Xiaolin, Clinical Nutrition Specialist, Beijing Military Region General Hospital
Myth 1
No fat in lean meat
Many people choose "lean meat" because they are worried about obesity or high blood lipids. In their eyes, lean meat does not contain fat, and they can enjoy it without any worries.
In fact, the fat on the table can be divided into dominant fat and recessive fat, and the fat contained in lean meat belongs to recessive fat.
There is a great difference in fat content in lean meat, generally between 0.4% and 30%. According to the "Table of Chinese Food Ingredients", the fat content of pure lean pork is 6.2%.
Myth 2
Non-salty food without salt
Many people think that eating less salt means eating less salty food. However, the salt is composed of sodium chloride, in addition to which sodium has various combined forms.
Many foods are not salty, but they are actually added with a lot of sodium or salt, such as white bread, cakes, biscuits, jelly, and so on. Processed foods such as cured meats, sausages, and salted fish contain more salt.
Therefore, pay attention to the labels when buying processed foods, and try to choose the lowest sodium content.
Myth 3
Unsweetened fruits have less sugar
When it comes to "sugar", people often associate it with "sweet". However, judging how much "sugar" is in the fruit, it is not reliable to rely on the taste alone.
Some unsweetened fruits, such as dragon fruit and kiwi, have a sour taste.
However, data show that 13.3 grams of carbohydrates per 100 grams of dragon fruit and 14.5 grams of carbohydrates per 100 grams of kiwi. Both fruits are considered true "high sugar" foods based on total carbohydrates.
In addition, fruits with higher sugar content include apples, apricots, figs, oranges, grapefruits, lychees, persimmons, longan, bananas and bayberry.
Myth 4
Creamy soup is more nutritious
Many people think that white is protein, so milk-white soup is the most nutritious, but this is not the case.
Milky white is just an emulsification phenomenon where fat droplets are evenly distributed in water. In general, the higher the fat content, the easier it is for the soup to become milky. And whether it can be cooked into a milk soup has nothing to do with the nutritional value of the soup.
Myth 5
Food faded and must be stained
Is the water turning black when washing black rice or mulberry because it was stained?
In fact, food discoloration is a very common phenomenon, which is mainly caused by the dissolution of pigments in food.
Foods such as black rice, purple rice, black peanuts, black corn, black soybeans, mulberries, purple potatoes, purple cabbage, and blueberries are rich in water-soluble pigments--anthocyanins.
Therefore, the color of these purple-black foods fades when exposed to water, which does not necessarily mean that they are stained, but it is likely to be their natural color.
Myth 6
Sugar is the culprit of diabetes
"I don't eat this. It's too sweet. I'm afraid of diabetes." We often hear this phrase, which represents a typical misconception that sugar is the culprit that causes diabetes.
Although the typical manifestation of diabetes is hyperglycemia, it is caused by islet dysfunction and has little to do with sugar intake.
Of course, if you have been diagnosed with diabetes, you must strictly control the amount of "sugar" in your diet and keep your blood sugar levels within a reasonable range. If you do not have diabetes, ingesting sugar will not cause you to develop the disease.
Myth 7
Eating nuts makes you fat
Many people worry that eating nuts will cause them to gain weight, but several studies have confirmed that this worry is unnecessary.
The fat content in nuts is indeed relatively high, ranging from 44% to 70%, but the fatty acids in them are mainly unsaturated fatty acids, which is beneficial to human health, and it is also rich in protein and minerals.
Researchers asked subjects to eat 50 grams of nuts a day for about 6 months. It was found that the subjects' diets increased their intake of unsaturated fatty acids, vitamin E, magnesium, and copper, which reduced the risk of cardiovascular disease, but there was no significant change in body weight.
Myth 8
Dietary fiber is only available in "gluten" dishes
When it comes to foods rich in dietary fiber, people often think of celery stalks and cabbage helpers first. These foods are rich in vegetable tendons and have a rough texture.
In fact, every plant cell has a cell wall, and the main components of the cell wall are cellulose, hemicellulose, and pectin, which are all dietary fibers.
Vegetable gluten is not the only source of fiber in vegetables, and foods without gluten are likely to have higher fiber content. For example, sweet potatoes and edamames do not contain gluten, but their dietary fiber content is much higher than that of glutenous Chinese cabbage.
Myth 9
Vitamin drinks can replace fruits
Vitamin functional drinks have become the darlings of young white-collar workers in recent years. Many people think that it is more nutritious than white water. Drinking a beverage is equivalent to eating fruit.
Most of the vitamins added in vitamin beverages are artificially synthesized, while the vitamins in fruits are natural. In addition to vitamins, minerals and dietary fiber, they also contain healthy plant compounds such as flavonoids and anthocyanins. This is What the drinks cannot provide.
Myth 10
Drinking lemonade every day can prevent cancer
"A lot of Americans cut lemon into slices and soak it in water without sugar. Drinking from morning to night can fight cancer and prevent cancer."
As this message was reposted in a large number of WeChat friends, the health effectiveness of lemon was also portrayed more and more amazingly.
This statement is a bit too absolute, and comprehensive measures must be taken to prevent cancer in food.
The World Cancer Research Foundation's anti-cancer dietary guidelines point out that foods must be varied and eat more fruits and vegetables. So don't blindly believe in the magical effects of a food. (Life Times reporter Wang Shuying)
Editor of this issue: Liu Yunzheng
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