It is best to choose natural food with low calorie, low fat and rich nutrition, and the raw materials are completely different from the staple food as a supplement. Yogurt, beef jerky, dried bean curd, laver, dried sweet potatoes, dried red dates, and various nuts and nuts, such as watermelon seeds, pumpkin seeds, peanuts, hazelnuts, almonds, pistachios and walnuts, are all good snacks.
Try to eat between meals and before meals, and eat when you feel a little hungry. If you eat when you are very hungry, it is easy to arouse your appetite and lead to overeating. Stop eating snacks after a full meal, especially at night. If you eat a lot of snacks, you should reduce the number of meals, control the total amount of food and avoid obesity.
People used to think that snacks were an unhealthy diet. For fear of gaining weight, adults always refrain from eating snacks or feel guilty after eating snacks. Parents usually don't encourage their children to eat snacks between meals because they don't want snacks to spoil their appetite. However, now, health experts highly agree with and encourage people to eat snacks. Actually, eating snacks is good for us. Of course, the premise is that we eat snacks correctly!
There are several reasons to encourage eating snacks: to ensure that a variety of foods meet nutritional needs, to provide flexible diet plans to meet the current' working while eating' lifestyle, to help control appetite and reduce the amount of food eaten per meal. Contrary to the popular belief that snacks lead to weight gain, research shows that snacks have the opposite effect-eating snacks is easier to lose weight, and you don't have to endure the pain of persistent hunger. It is an important supplement to the diet of the elderly and children who eat little, and it is a kind of enjoyment, which brings them a short rest in their daily work. It is an important social and leisure activity for some people to replenish energy at work and refuel for their continued work. Studies show that eating snacks in the afternoon can improve memory ability, eating more than three meals a day can significantly reduce blood cholesterol, and eating snacks two hours before exercise can improve endurance and sports performance. Young children need as many calories as adults, but their stomachs are smaller than adults. Therefore, children are not suitable for three meals a day. On the contrary, eating once every 3 to 4 hours and eating two or three snacks less for three meals a day can meet their nutritional needs. Not all snacks are healthy, so it is important to guide children to choose snacks. Simply put, snacks should be: small and satisfying, nutritious.
Some friends are superstitious about non-fried potato chips, thinking that since they are non-fried, they must have less fat and are not easy to get fat. In fact, the so-called no-frying is just a gimmick of vegetable vendors.
After experiments, rubbing oil-absorbing paper on non-fried potato chips and fried potato chips, you will find that the scene displayed on oil-absorbing paper is similar, even worse than non-fried potato chips. In this regard, experts said that as long as you compare the food composition table, you will find that the oil content of non-fried potato chips and fried potato chips is similar. In addition, some food processors have played a stunt of sucrose-free food, which sounds as if it has nothing to do with sugar and will not increase the blood sugar of diabetic patients. In this regard, experts said that there is no so-called "sucrose-free food" in China's food standards, only sugar-free foods, and sugar-free foods refer to foods with a sugar content lower than 0.5% of the total simple carbohydrates. Second, sucrose-free foods do not have sucrose, but contain fructose and maltose. It is no different from sucrose and will raise blood sugar. Nuts are also a good choice. In terms of selection, experts suggest that the original unopened nuts can ensure their nutritional value to the greatest extent. However, due to the high fat content of nuts, it is not advisable to eat too much, and it is better to take one handful a day.
Sweet dried fruit is different from preserved fruit. Dried fruit is made of fresh fruit by sun or sun drying, without adding other materials, such as dried dates and raisins. Candied fruit, also known as candied fruit, is made of fresh fruits and vegetables with sugar, with high sugar content, and edible salt will be added during processing. Eating preserved fruit will also consume more sugar and salt, which is not good for your health. Therefore, we should try to eat as little candied fruit as possible, and we can use some fruits such as red dates and raisins to dry them at home.
Delicious yogurt, the flavor of yogurt is better than milk, and it is more suitable as a snack, especially for children and people who are lactose intolerant. Yogurt fermented by lactic acid bacteria is no less nutritious than milk, and its vitamin content has increased. Compared with milk, calcium in yogurt is easier to be absorbed and utilized. At the same time, probiotics in yogurt can improve intestinal flora and promote digestion to some extent.
Oatmeal Oatmeal is rich in vitamins B 1, B2, E, folic acid, etc. It can improve blood circulation and relieve the pressure brought by life and work; Minerals such as calcium, phosphorus, iron, zinc and manganese can also prevent osteoporosis, promote wound healing and prevent anemia. The dietary fiber contained in it can reduce the low-density fatty protein of triglycerides, promote cholesterol excretion, prevent and treat diabetes, relieve constipation and drain water, and has the effect of losing weight after long-term consumption.
Dried meat, including beef jerky and dried pork, contains fat, protein and trace elements, which can promote muscle growth, increase physical strength and improve immunity.
Fruit, fruit acid and pectin can stimulate appetite and improve gastrointestinal disorders, indigestion, constipation and other problems. But also rich in vitamins and minerals, and can effectively prevent physiological dysfunction phenomena such as oral ulcer, dry eyes, dry skin, alopecia and the like caused by trace element deficiency.