This year's 3.15 party, see Chang Dad is really mixed, this time several exposures are related to children.
"Pit sauerkraut", cigarette butts and athlete's foot fly together, people are disgusted to see. In the advertisement, the "old altar sauerkraut noodles" that look down and look up, even if parents know that instant noodles are not very healthy, but when it is too late to cook, they may occasionally change the taste of their children.
In addition, buying children's watches for children was originally to protect the safety of children, but it turned out to be an artifact for criminals to spy on and track children, and almost gave the children to "human traffickers" with their own hands.
Then there is the "lottery game" at the entrance of the school, which seems to be a child who is not deceived and wants to have fun, but in fact, he leads the child into the vortex of "gambling" step by step, and fantasizes that "as long as I insist on buying, one day good luck will come".
At the same time, Consumer Report magazine released a "Top Ten Unsubscribed Products of 2021", two of which are also related to children.
The first is a brand of original cheese sticks, because there is a large gap between nutritional indicators and other products.
The second is that a brand of baby egg noodles, the reason is that the sodium content is higher than the standard limit of infant noodles, which is not suitable for long-term consumption of infants and young children.
Compared with the above 3 products that are obviously counterfeit and blackheart, these two products do not have the problem of dirty mess, "only" is the problem of too many nutrients and ingredients or too few.
It seems that the latter problem is lighter, but in real life, the pit that parents are most likely to step on is precisely the latter.
Buy things for children, we pay the most attention to clean, hygienic, safe, the most often choose is the big manufacturers, big brands. Therefore, as long as you are not greedy and cheap, and you are not lazy, you will not buy three products for your children.
However, parents are often confused by words such as "zero additives", "zero sucrose", "children's food" in product slogans, and simply and rudely believe that foods with these labels are suitable for children. Moreover, because I think these foods are healthy, I will also encourage children to eat more, which is good for the body.
But in fact, there are many foods that claim to be very healthy but a "pretender", they are not only not as healthy as advertised, but they are also picky eaters, obese, and not long killers, you know?
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Liu Suiqian
Clinical dietitian at United Family Hospital
Master of Nutrition from the University of Sydney, Australia, certified "Clinically Practicing Dietitian" by the Australian Dietitians Association. He has rich experience in pediatric and maternal clinical nutrition and infant and child nutrition guidance, and has been invited to contribute, review, answer questions, interviews, and record for many maternal and infant magazines, websites, radio stations and maternal and infant programs for a long time, and participated in the Chinese and English translation and proofreading of many nutrition monographs and textbooks.
Plant Protein Milk ≠ Healthy Upgraded Milk
Plant protein milk, which has been gaining momentum lately.
Although they are more expensive, parents consider them healthier because they are lower in carbohydrates, are not prone to gain weight, and are suitable for children with milk allergies or lactose intolerances.
However, don't look at "plant protein milk" with a "milk" word, it is actually a proper drink, the accurate name should be "plant protein drink". The oat milk and coconut milk that we often drink are two of them.
What about the actual nutrients? Chang Dad found two net red plant milk and pure milk to make a comparison.
X selected plant milk is a representative of high protein content, and Wheat X oat drink is a representative of general plant protein drink.
(Unit of measurement: 100ml)
From the table above we can see:
Not all plant milk proteins can be comparable to milk, you need to look at the nutrition facts list to find the real high protein plant milk;
Plant protein milk does have lower fat and carbohydrates than pure milk.
Moreover, there is no lactose in plant protein milk, which does not produce lactose intolerance problems.
If you look at these two conclusions alone, plant protein milk does have their health advantages. However, plant protein milk still cannot replace pure milk for two reasons.
First, the calcium content in milk is high, and plant protein milk is far from it.
Neither of the above two plant milks is labeled, which means that they may feel "not worth mentioning" in terms of calcium content. It is also understood that milk contains 100mg of calcium per 100ml, and the most common plant beverage, soy milk, contains one-tenth of the calcium content of milk.
Second, the protein in milk is of better quality and is conducive to absorption by the body.
The protein in animal milk is called complete protein, which contains essential amino acids, and the bioavailability is high, which can be almost completely absorbed by the human body, which can effectively promote the growth and development of children, which is called high-quality protein.
In addition to soy milk, the vast majority of plant milk protein is called incomplete protein, the amino acid type of this type of protein is incomplete, the efficiency of absorption and utilization by the human body is low, and the help for children's growth and development is far less than that of complete protein, which is called inferior protein.
To sum up, plant milk is not a healthy version of milk, and if you want to supplement calcium and protein, it is still pure milk that is the most powerful.
If your child has lactose intolerance, they can choose low lactose milk (also known as soothing milk) that has been treated by enzymatic hydrolysis. Of course, you can also choose soy milk or high-protein vegetable milk, but be sure to pay attention to additional calcium supplements.
Freeze-dried fruit ≠ eaten unlimited
Freeze-dried fruit sounds quite healthy.
Freeze-dried strawberries, freeze-dried durians, freeze-dried bananas, N kinds of fruits, can be freeze-dried
A brief introduction to the production process of freeze-dried fruits:
First put the fruit into a low temperature environment of minus thirty or forty degrees Celsius to freeze, and then put the frozen fruit into a low-temperature dryer, sublimate dehydration, and remove most of the water.
This process is very vitamin friendly, can reduce vitamin loss, does not change the nutritional structure, does not need to add additional sugar taste is also very good, while the amount is lighter, easy to carry.
Isn't it full of advantages?
However, if you think that freeze-dried fruit can be used as a substitute for fresh fruit, allowing your child to eat unlimited amounts, you are mistaken.
First of all, although freeze-dried fruits retain most of their nutrients, they still have the problem of nutrient loss. In order to fully absorb the vitamins and nutrients in the fruit, the first choice is still fresh fruit.
Secondly, because of the extreme compression, the sugar content in freeze-dried fruits is similar to that of preserved fruits, which is much more than fresh fruits of the same weight.
Even without the added sugar, freeze-dried fruits taste sweeter.
In order to taste better, some merchants will also add extra white sugar, malt syrup and so on.
Therefore, do not just see the "nutrition" and "health" of freeze-dried fruits, especially when giving children to eat, be sure to control the amount.
Similar to freeze-dried fruits, there are fruit and vegetable chips. They look as healthy as freeze-dried fruits, but the process of making them varies widely.
The production process of fruit and vegetable chips is mostly low-temperature oil bath, the full name is vacuum low-temperature oil bath drying, English abbreviation VF (Vacuum Frying). It is to fry vegetables in a low temperature and vacuum environment and quickly drain the water.
Many merchants will use "VF dehydration technology" as a selling point, which at first glance will make people feel low calorie and especially healthy.
But in fact, although the VF low-temperature frying process does reduce the amount and intake of oil compared to high-temperature frying, as long as it is fried food, it will retain grease. Data show that the oil content of fruit and vegetable chips is more than 10%.
In addition, in order to taste better, additional seasonings such as sugar and salt are added, as well as preservatives.
This directly leads to extremely high calories in fruit and vegetable chips. The calories of 100 grams of fruit and vegetable chips are as high as 1987 kJ, which is equivalent to eating 6 chicken leg burgers.
Therefore, freeze-dried fruits can be given to children as snacks in small quantities, but fruit and vegetable chips are counted. Especially for children who need to control their weight, seemingly healthy fruit and vegetable chips are simply a heat bomb.
Sugar free ≠0 sugar
One of the reasons why a certain brand of cheese stick mentioned above has been criticized is that it has a cheese stick that claims to be "0 sucrose".
Now parents know that it is not good for children to eat sugar, so they buy and buy this "0 sucrose", the purpose is to let the child both calcium supplementation and eat less sugar.
However, a careful look at the ingredient list can find that there is indeed no white sugar, but there are two kinds of free sugars, crystalline fructose and polydextrose. Although they are not called sucrose, they are actually almost the same as sucrose.
Some parents are confused, so is this sugary or non-sugary?
This has to be from the national definition of "0 sucrose": according to the mainland's "General Principles for Nutrition Labeling of Prepackaged Foods" (GB28050-2011), "sugar-free food" is defined as: the sugar content per 100 grams or 100 ml in solid or liquid food is not higher than 0.5 grams.
Therefore, as long as the sugar content is less than 0.5g/100ml or 0.5g/100g, manufacturers can brightly label the word "sugar-free". Therefore, the "0 sucrose" marked by the manufacturer is not illegal propaganda.
However, the several things seen in the ingredient list tell us that we can never see the label "sugar-free" or "0 sugar", and we naively think that a certain food really does not contain sugar.
Today, Chang Dad taught everyone the method of pulling out the "invisible sugar" from the ingredient list.
Keywords: fructose syrup, fructose, glucose
Fructose syrup is the "flatty" of sucrose, the main components are fructose and glucose. Fructose syrup is not easy to produce a feeling of fullness, which can easily lead to people eating too much and excessive sugar intake.
Keywords: maltose, corn syrup, high fructose corn syrup
Maltose is extracted from wheat and corn, corn syrup is extracted from corn starch, and high fructose corn syrup is a reinforced version of corn syrup with a higher sweetness.
If you eat too much, the chance of obesity will be greatly improved.
Keywords: honey, concentrated juice, pure fruit juice
The main ingredients of honey are fructose, glucose and sucrose, and the sugar content of concentrated and pure fruit juices is no lower than that of cola.
If the above keywords appear in the top three places of the ingredient list, don't doubt that the sugar content must be beyond your imagination.
Freshly squeezed ≠ healthy
In the eyes of many parents, juice has always been a typical representative of healthy food. But in fact, pediatricians simply don't recommend that children drink juice regularly.
First of all, the sugar content in fruit juice is not lower than that of cola.
One cup (8 ounces, about 226 grams) of apple juice contains 29 grams of sugar, a glass of grape juice contains 38 grams of sugar, and a cup of cola of the same capacity contains 27 grams of sugar.
In the "Healthy China Action (2019-2931)" document, it is recommended that the intake of free sugar should not exceed 50g per day, and the amount of sugar taken in two glasses of juice should exceed the standard.
Second, the sugar in juice is no healthier than the sugar in cola.
Sugar in fruit juice, known as free sugar, is an artificially added monosaccharide or polysaccharide, which is also found in natural honey and fruit juice. Eat too much, easy to obesity, caries.
Sugars in whole vegetables and fruits, known as endogenous sugars, can provide the same amount of energy as free sugars, but are slower to digest, less likely to increase the risk of obesity, and healthier.
The process of hitting the juice is the process of turning endogenous sugar into free sugar. So, the amount of sugar you get from drinking juice is no different from drinking Coke.
Again, a lot of nutrients are lost in the juice.
The blade of the juicer will cause oxidation reactions when running at high speed, and the antioxidant substances and VCs in the fruit will be lost to a certain extent, and if it is the juice that filters the residue, the fiber will also be lost, but the sugar will be released in large quantities.
As a result, fruit juice is not conducive to intestinal peristalsis, nor can it get comprehensive nutrition by eating fresh fruit, but instead increases the amount of sugar uptake.
Finally, the juice has a poor feeling of fullness and it is easy to drink too much.
Eating an apple makes it easy to feel full. But squeezing an apple gets apple juice and it's gone in one bite. Therefore, children are often prone to excessive consumption when drinking juice, and one cup is equivalent to eating three or four apples.
Moreover, children are accustomed to drinking juice, so they can't drink boiled water. Boiled water does not increase the risk of dental caries and obesity, nor does it lead to problems such as diarrhea.
In short, instead of spending money on a juicer, it is better to let the child eat the fruit directly. With this natural juicer in the mouth, environmental protection and health do not cost mothers.
Finally, to sum up:
1, sugar-free is not zero sugar, there is no sugar to see the ingredient list
2, fruit juice has a higher sugar content, dietary fiber and nutrients have a certain degree of destruction
3, plant protein milk is a beverage, high protein content is not high depends on the ingredient list
4, whether the freeze-dried fruits and fruit and vegetable chips are healthy, one look at the "VF" (low temperature frying), and the other look at the ingredient list
Finding no, an ultimate rule for judging whether a food is healthy or not is to look at the ingredient list and the nutrient composition list. When we choose products for our children, we must pay more attention and understand the little secrets behind the ingredient list.
The simplest is to see if there is "white sugar", "syrup", "honey", "oil" and other things;
The second is to look at the type and quantity of additives, and write a long list of direct exclusions;
Finally, look at the calorie value and carbohydrate value in the nutrition composition table, too high and directly discarded.
Perhaps, looking at this more, we helped the child avoid thunder once.