1, whole wheat bread ≠ whole wheat food
Everyone knows that whole wheat bread is more beneficial to health, because it is rich in fiber, which can help people clean up intestinal garbage, delay digestion and absorption, and help prevent obesity. Now you can find whole wheat bread in many places, but if you look at the ingredients, you will find that there are very few real whole wheat bread. Real whole wheat bread is made of whole wheat flour without removing bran and wheat germ. The color is a little brown, and many small grains of wheat bran can be seen with the naked eye. The texture is also rough, but it has a fragrance.
Tip: You must see enough pieces of wheat bran to distinguish it from whole wheat bread, but it does taste a little rough.
2. Japanese tofu ≠ tofu
One way to eat tofu is to get high-quality protein, and the other is to get a lot of calcium, but both of them are very rare in Japanese tofu. Although the taste is fresh and tender, it also removes the bitterness of traditional tofu. Our traditional tofu is made of gypsum and brine, which is rich in calcium and magnesium, while lactone tofu is made of gluconolactone coagulant, which contains neither calcium nor magnesium. Many people think that Japanese tofu is Japanese tofu, and Japanese tofu looks fine. However, tofu is our traditional imitation skill, the most traditional and comprehensive. Although it looks different, the ingredients are the same.
3. Fruit vinegar beverage ≠ Fruit vinegar
Fruit vinegar and fruit vinegar drinks are now more and more accepted by consumers. However, the concepts of fruit vinegar and fruit vinegar beverage are often easily confused. Fruit vinegar takes grapes, apples and other fruits as raw materials, and produces more than 5% acetic acid content through fermentation. This kind of thing helps digestion, promotes metabolism and eliminates fatigue. Fruit vinegar beverage will be mixed with fruit juice or pigment, essence, sweetener and other substances, and its acetic acid content is generally far below 5%, which has little nutritional effect.
4, popcorn ≠ corn
When I was a child, everyone was worried about lead. Now the problem of popcorn is actually more serious. A large number of additives are large trans fatty acids, which are not good for cardiovascular system. Popcorn essence will contain a diacetyl substance in the production process. Even if it is not a worker who produces popcorn, eating popcorn with essence often may lead to a disease called "popcorn lung". The symptoms of this disease are cough and shortness of breath, which is very irritating to the human lungs.
5, chocolate ≠ dark chocolate
Now some people say that dark chocolate is good for people's health, so many people deliberately choose dark chocolate, but the sugar content of chocolate in China is as high as 50%, and the cocoa content is mostly insufficient. But real chocolate is bitter and astringent, which is usually not easy to be accepted by most consumers. So cocoa butter will be added. Cocoa butter has a wonderful taste and is very smooth. The higher its content, the softer the taste of chocolate. However, many choices in the market are cocoa butter substitutes, which reduce the cost a lot and make the taste smooth. Unfortunately, it has no nutritional value and contains trans fatty acids.
6. Juice drinks ≠ Juice
The fruit juice is fresh squeezed or 100% pure fruit juice. However, most fruit juices have additives. If the fruit juice is insufficient, the fruit flavor is not rich enough. We can only make it full of fruit flavor by essence, add some pigments to make it look beautiful, and add various sweeteners to adjust the acidity to make it more palatable. But the nutrition inside is much worse than pure juice.
7. Lactic acid beverage ≠ yogurt
In fact, the two are easier to distinguish. Lactic acid drinks will be marked on the packaging of goods, and there will be a small word behind them. If you look at the ingredients list, you will find that the first item is water, the second item is milk, then sugar, citric acid and so on. Including some milk, it should contain low nutrients and add a lot of ingredients. For example, strawberry flavor and carmine color. Although this drink is better than carbonated drinks, it does not promote health.
8, oatmeal ≠ oatmeal
Many people think oatmeal is oatmeal, but in fact, there is something fishy about the business. Pure oats are rolled into oats, and their shapes are relatively complete. Some are instant oats that have been processed quickly, but their original shapes can still be seen. Oat porridge is also highly viscous, which is brought by the healthy components of dextran. Oat's blood lipid lowering, blood sugar lowering and high satiety are all brought by it. However, some "grains" or "nutritious grains" sold now are mixed with many grains, such as wheat and rice. And maltodextrin, creamer, etc. Will be added, will reduce the nutritional value, increase the speed of blood sugar rise, which is not conducive to cardiovascular health.
How to choose healthier food on the dazzling shelves of supermarkets?
You know, foods rich in nutrients, carbohydrates, high-quality protein and low fat are the key to health. However, there are countless kinds of food, labels and trademarks in supermarkets, which are dazzling and often at a loss. How to choose? Let me explain the shopping standards for you one by one.
When you shop in the supermarket, you should first pay attention to the fresh fruit and vegetable area.
Most of the fresh vegetables and fruits in this place are in season, and they are rich in vitamin C and cellulose, which are important foods for us to eliminate toxins from the body, delay aging and keep healthy. Pay attention to buy some fresh and full fruits and vegetables, and don't buy those stale, rotten and dehydrated fruits and vegetables. Although their prices will be greatly discounted in many cases, their nutrients will also be greatly discounted, and of course they will be greatly discounted for healthy bodies.
Next, you can choose high-quality soy products and dairy products in the soy products area.
Attention, if possible, try to choose freshly baked bean products. If you need to cook, you can cook according to your own taste when you get home. Don't buy bean products processed with animal oil, vegetable oil and salt, and try not to buy canned soybeans containing sugar, salt or preservatives. Why? Because soybean protein is a kind of high-quality plant protein, it can replace meat for vegetarians and dieters, meet the human demand for protein and promote the recovery of fatigue. At the same time, soybean also contains nutrients such as lecithin, which helps to lower the cholesterol level in the body; It is rich in phytoestrogens, calcium and iron, which are two very important nutrients for women and can prevent and treat osteoporosis and anemia. Processed bean products contain a lot of oil and salt, especially those cooked with animal oil, which will taste more fragrant, but will greatly neutralize its cholesterol-lowering effect; However, the preservatives contained in canned soybean food may exceed the standard, which will make soybean lose its health care function.
Buy skim milk, low-fat milk, sugar-free yogurt, whole milk, whey protein, etc. Do not choose milk drinks, lactic acid drinks, yogurt ice cream, fresh milk ice cream, etc. Why? Because milk is rich in calcium, almost 1ml milk contains calcium 1mg. 500ml milk can provide 500mg calcium for the body every day, and the daily calcium requirement of normal adults is 800mg, which can meet most of the calcium requirements. However, whole milk contains 3% fat. If you consume 500ml of milk every day, especially for people with hyperlipidemia and obesity, you will consume about15g of fat, which is equivalent to a spoonful and a half of vegetable oil. For healthy people with normal body shape and normal blood lipids, brand full-fat milk with good reputation can be appropriately selected to supplement high-quality calcium. Whey protein is extremely low in fat, which is the best choice for many fitness enthusiasts and dieters.
Milk beverage is a processed dairy product, which contains a lot of water and sugar. The contents of protein and calcium are greatly diluted, and its nutritional value is much lower than that of milk. Although fresh milk ice cream and yogurt ice cream have the words of fresh milk and yogurt, a lot of fat and sugar are added in the processing process, which are high-calorie high-sugar and high-fat foods and need to be carefully selected.
For the health of yourself and your family, learn to choose really healthy food in the supermarket.