1. What is non-fried food?
Non-frying mainly refers to hot air drying after spraying edible oil. Hot air drying technology of spraying edible oil is the professional name of non-fried food. The difference between it and frying is the same product. Oil-thermal drying process is adopted for frying, and the fried food has high oil content and low water content. Professor Fu Ping, a researcher at the Institute of Nutrition and Food Safety of China CDC, said that the principle of non-fried food is similar to baking, and fried food will taste better in flavor and taste. From the nutritional point of view, because the drying temperature is lower than frying, the loss of nutritional components is smaller, the calories are much lower, the oil content is less, the water content is obviously higher than frying, the oil temperature is lower, and the acrylamide content is much lower.
2, the misunderstanding of non-fried potato chips
Myth 1: Non-fried potato chips = oil-free.
Non-fried potato chips ≠ oil-free. Nutrition experts suggest that non-fried food does not mean that there is no oil in it, but it is impossible to get a crispy taste without oil. Non-fried potato chips belong to baked goods. As you can see from the ingredient list, there is vegetable oil in it. It should be noted that the oils and fats used in industrial production of non-fried foods are mostly refined vegetable oil, vegetable shortening, partially hydrogenated palm oil or hydrogenated vegetable oil. The names are different, but they are all hydrogenated oils in essence. Trans fatty acids will be produced, and large intake will increase the risk of chronic diseases such as diabetes, coronary heart disease and metabolic syndrome.
Myth 2: Non-fried potato chips = low calorie.
Non-fried potato chips have low calories. The so-called non-fried food technically avoids all kinds of disadvantages of high-temperature frying, and even avoids the generation of carcinogens to the maximum extent. Non-fried food is healthier than fried food. But this does not mean that all non-fried foods contain less oil than fried foods. For those who need to limit the total energy, refer to the food ingredient list, and don't be confused by superficial advertisements.
Myth 3: Non-fried potato chips = acrylamide without carcinogens.
Non-fried potato chips contain no carcinogen acrylamide. Acrylamide will appear when foods containing carbohydrates are fried and grilled. French fries, potato chips, fried and non-fried starch foods all contain carcinogen acrylamide, and the average content is four times higher than that of cereal fried foods.
Myth 4: Non-fried potato chips = harmless food.
Non-fried potato chips ≠ non-hazardous food. First of all, the various flavors of potato chips are made of sweeteners, sodium glutamate, salt and so on. Long-term excessive intake of salt alone will lead to cardiovascular diseases. Secondly, some puffed foods will be added with puffing agents containing potassium aluminum sulfate or ammonium aluminum sulfate. Long-term consumption may cause excessive aluminum in the body, which may further cause nervous system diseases and osteomalacia of the consumers. In addition, there are two kinds of harm that everyone can't see. One is lead. The metal pipeline for processing food is usually lead-tin alloy, and lead will vaporize at high temperature, polluting puffed food. Children's lead excretion function is weak, which is easy to accumulate in the body, causing chronic harm and affecting lifelong health.
3. How to treat non-fried food?
Frying or not is not the only basis for choosing healthy food.
When many people buy food, they often only look at whether it is fried or not. In fact, this is not a standard to judge whether a food is healthy or not. To evaluate whether food is healthy, we should look at it from many aspects.
1. It depends on the food ingredient list. Look at the ingredients list and you will know which raw materials are used to process this food. In the ingredient list, the top ingredient has the highest content. So we can judge what the main ingredients of this food are by looking at the ingredient list. If the main ingredient is high-calorie raw materials such as oil, then the calorie of this food must be not low.
2. It depends on the nutrition list on the food label. Now many foods are beginning to be labeled with nutrients. This table shows the calories and the contents of various main nutrients in food more intuitively. For modern people, the higher the oil content, calories and salt content of the same type of food, the more unhealthy it is. By comparing the nutrient composition table, we can choose those foods with low energy and high micronutrient content.
It depends on the processing method of food. As we all know, frying is bad for health. At the same time, we should choose those foods with low processing temperature, simple processing technology, the highest preservation rate and the safest nutrition.
4. How to eat potato chips to avoid getting fat
1, abandon the practice of frying.
In fact, potatoes contain a lot of dietary fiber, which is very helpful for digestion and weight control. Moreover, it is low in calories, cholesterol-free and potassium-containing, which is a good thing to lose weight. Therefore, the culprit of potato chips making people fat is not its raw material "potato", but the sudden increase of calories when potato chips are fried.
Since the charm of potato chips is so irresistible, we'd better choose baked potato chips to satisfy our desire. When you buy potato chips, you must read the package instructions carefully. Choosing baked potato chips can keep the fat devil away from you In addition, potatoes are not only a kind of potato chips, such as cold shredded potatoes, which are not only nutritious, but also low in calories.
2. Use plenty of vegetables
If you must eat French fries and chips, please be sure to mix them with a lot of vegetables, such as tomatoes, lettuce and onions. Onions, in particular, are known as the "queen of vegetables" in Europe. Rich in nutrients, including protein, sugar, crude fiber, calcium, phosphorus, iron, selenium, carotene, thiamine, riboflavin, nicotinic acid, ascorbic acid and other nutrients.
Step 3 drink vegetable juice or black coffee
Vegetable juice contains the same nutrients as fruit juice, but only half the calories. 12 oz (465 ml) tomato juice contains only 80 calories, while the same amount of orange juice contains 160 calories. Fresh fruit and vegetable juice can remove toxins and wastes accumulated in the body, because fresh fruit and vegetable juice will make the blood alkaline after entering the human digestive system, dissolve toxins accumulated in cells and excrete them.
Step 4 stop drinking coke
Coke with French fries or chips is the fastest fattening agent. American schools have banned the sale of junk food to students, such as French fries and carbonated drinks. The American government believes that French fries and carbonated drinks are the most important causes of childhood obesity.