What are the fattest people to eat?
Open the major video platforms to search, you will find that many people say that it is a sugar oil mixture, what is a sugar oil mixture? Why are people fat people who eat sugar oil mixtures easy? How to lose weight happily eat sugar oil mixture? This article will come to the system to talk about.
1. What is a sugar oil mixture?
In fact, there is no concept of "sugar oil mixture" in nutrition, it is just a common name for high-sugar and high-fat foods.
Sugar here does not simply refer to added sugars such as white sugar, brown sugar, honey, syrup, etc., but refers to carb water including starch.
Specifically how much carb and fat a food contains, if it is packaged food, look at the nutrition facts list on the line, for example.
▲Picture: List of nutrients for soufflé rolls
As can be seen from the nutrition facts list, for each 100 g of soufflé roll, carbs are up to 56.7 g/100 g and fat is up to 31.6 g/100 g.
Fat and carb are both capacity nutrients, 1 gram of carb produces 4 kcal of energy, 1 gram of fat produces 9 kcal of energy, so high carb high fat soufflé roll, the energy is naturally low.
The 2269 kJ/100 g shown in the nutrition facts table, divided by 4.184, can get the corresponding kilocal number, that is, 542 kcal/100 g.
According to the description of the Dietary Guidelines for Chinese Residents, high-energy foods usually refer to foods with an energy of 400 kcal/100 grams or more, so this soufflé roll, a proper high-energy food, eats more natural fat people.
Second, why is the sugar oil mixture easy to fat people?
There are two main reasons for this.
1. High energy
To lose weight, you must control your energy intake, and naturally you should choose fewer foods with high energy, unfortunately, most of the sugar and oil mixtures are very energetic.
Mr. Gu summarized the nutritional composition list of 20 "sugar and oil mixtures", and their energy, carb and fat content are detailed in the table below.
As can be seen from this table, 14 of the 20 sugar oil mixtures have an energy of more than 400 kcal/100 g, meeting the standard of high-energy foods.
2, easy to eat more
Fat can give food delicious, high-fat foods naturally want to eat more bites, but the fat content of the "sugar oil mixture" is not high enough to make people eat very greasy, the above 20 sugar oil mixtures, fat content from 10.7 grams / 100 grams to 33.3 grams / 100 grams.
Think about it, if the fat content of the "sugar oil mixture" is as high as 58.8 grams/100 grams like walnuts, it is estimated that eating three or four will be tired, and if the fat content is as high as 98 grams/100 grams like butter, it is estimated that it will be tired after a few bites.
In addition, "sugar oil mixture" often adds sugar, such as 19 of the 20 foods in the above table, 19 of which have added sugar, sugar can stimulate the brain to produce dopamine and opioids, and then people will feel very happy and naturally want to eat two more bites.
For sugar oil mixtures without additional added sugar, because the main ingredients are basically rice or noodles, rice and noodles are refined carbs, digestion into glucose is also very fast, naturally can also stimulate the brain to produce dopamine and opioids, making people feel very happy, so like putting a lot of fried noodles or rice, often also make people eat it up.
In addition, compared with multigrain rice and vegetables, "sugar and oil mixture" is basically a deep-processed food of rice noodles, with less dietary fiber content and not as high protein as lean meat, so the feeling of fullness is low, which is another reason why it is easy to eat more.
3. How high is the energy of the "sugar oil mixture"?
In order to give everyone a more intuitive sense of how high the energy of the "sugar oil mixture" is, I took pictures of 20 kinds of "sugar and oil mixtures" and compared them to the jogging time.
1 soufflé roll (18 g)
98 kcal
The equivalent of a 15-minute jog
▲Pictured: Omelet puff pastry
1 g chocolate (6 g)
33 kcal
The equivalent of a 5-minute jog
▲ Picture: Chocolate
5 potato chips (10 g)
53 kcal
The equivalent of an 8-minute jog
▲ Picture: Potato chips
1 sandwich cookie (10 g)
52 kcal
That's the equivalent of a 7.8-minute jog
▲ Picture: Sandwich biscuits
1 packet of crisp noodles (50 g)
248.5 kcal
The equivalent of a 37-minute jog
▲Pictured: Crisp noodles
Sesame cake (10 g)
48.6 kcal
This is equivalent to a 7.3-minute jog
▲Picture: Sesame cake
Snow cake (6 g)
29 kcal
The equivalent of a 4-minute jog
▲Pictured: Snow cake
Grilled bread flakes 10 g
47 kcal
The equivalent of a 7-minute jog
▲Pictured: Grilled steamed bread slices
1 egg yolk pie (23 g)
104 kcal
This is equivalent to a 16-minute jog
▲ Picture: Egg yolk pie
1 sachima (30 g)
133 kcal
The equivalent of a 20-minute jog
▲ Photo: Sachima
1 egg tart (19 g)
81 kcal
This is equivalent to a 12-minute jog
▲ Pictured: Egg tart skin
1 meat muffin (36 g)
144 kcal
The equivalent of a 22-minute jog
▲ Picture: Meat muffins
1 french soft bread (20 g)
80 kcal
This is equivalent to a 12-minute jog
▲Pictured: French soft bread
1 Hong Kong style egg custard (35g)
138 kcal
The equivalent of a 21-minute jog
▲Pictured: Hong Kong-style egg blatters
1 cheesecake (65g)
233 kcal
This is equivalent to a 35-minute jog
▲ Pictured: Cheesecake
1 small sesame dumpling (10g)
29.6 kcal
That's the equivalent of a 4.4-minute jog
▲Pictured: Sesame dumplings
1 crispy ice cream (60 g)
158 kcal
This is equivalent to a 24-minute jog
▲Photo: Crispy ice cream
1 pork scallion pie (100g)
293 kcal
This is equivalent to a 44-minute jog
▲ Pictured: Pork scallion pie
1 bucket of spicy beef noodles (104g)
487 kcal
This is equivalent to a 73-minute jog
▲Photo: Spicy beef noodles
、
1 bucket of chutney (143 g)
603 kcal
The equivalent of a 90-minute jog
▲Picture: Chutney powder
4. Can I still eat the sugar and oil mixture?
Many popular science videos say that to lose weight, "sugar oil mixture" should not be touched, and people who can say such things are obviously not professional nutritionists.
Professional nutritionists will tell you that you can eat it, how to eat it?
Eating less is a big principle, just tell everyone to eat less, the guidance is not strong enough, my personal experience is:
1, put in the main meal to eat, the reason for doing this has two reasons.
There is no other healthier food on hand when adding meals, only a delicious "sugar and oil mixture", which is really easy to eat and can't stop eating.
At dinner, first eat 200 grams of vegetables with less oil, give priority to leafy vegetables, melon and eggplant vegetables, and then eat the right amount of protein, at this time basically have eaten six or seven points full, and then eat "sugar and oil mixture", it is relatively not easy to eat more.
Like I often eat donuts, basically put on a formal meal to eat, as shown in the picture.
2. Occasionally buy, buy small portions, and share them with your family.
As a dietitian, I also can't resist the temptation of "sugar and oil mixture", so I choose to buy less, the specific approach is to basically buy once a week, and the principle set for myself when shopping is that I only buy 1-2 kinds of sugar and oil mixtures, and choose small portions.
High-oil dishes such as braised pork and sweet and sour tenderloin, served with rice, are actually "sugar and oil mixtures". In order to resist the temptation, my family's practice is to rarely cook these dishes, and it is no exaggeration to do it no more than 5 times a year.
brief summary:
The sugar oil mixture makes people fat because of high energy, low satiety, delicious taste, and easy to eat.
But weight loss can also be eaten, occasionally eaten, eat a lot of vegetables and the right amount of protein after eating on the line, because it is occasionally eaten, even if you eat too much, do not blame yourself, usually eat a very healthy way of eating, you are entitled to occasionally indulge Oh.
Today's Interaction: What kind of "sugar oil mixture" do you like to eat?