520 gives you a guide to nutrition and health! These misunderstandings should be avoided

May 20 is not just Valentine's Day online

It is also National Student Nutrition Day

This year's theme is "Scientific Food for Children's Healthy Growth". In recent years, the nutrition and health status of primary and secondary school students in mainland China have greatly improved, and the average height and weight have increased, but they are also facing many nutritional problems.

On the one hand, malnutrition among school-age children has improved but persists;

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On the other hand, the detection rate of overweight and obesity continues to rise, the growth trend is obvious, the overweight and obesity rate of children and adolescents aged 6~17 years has reached 19%, and if effective interventions are not taken, it is expected that by 2030, the detection rate of overweight and obesity in children aged 7 and above will reach 28%. Chronic non-communicable diseases such as hyperlipidemia, hypertension, and diabetes are becoming increasingly prominent, and are quietly threatening children's health.

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Several misunderstandings about eating healthy: can't give children snacks? Can I lose weight without eating staple foods? "0 calories", "0 sucrose" and "0 sugar" drinks on the market have no calories? The reporter interviewed Xie Lijing, associate professor of Capital Medical University, who gave an in-depth interpretation of the above issues.

1. Can children eat snacks?

How to eat snacks healthily?

Snacks refer to all food and drinks eaten outside the time of three meals a day, do not contain water, healthy snacks can provide certain nutritional supplements for school-age children outside the main meal, unhealthy snacks will affect the normal growth and development of children, increase the risk of overweight and obesity.

School-age children can reasonably choose and eat snacks on the basis of meals, but snacks cannot be used instead of meals. You should choose some foods that are hygienic, have high nutritional value, and are not easy to eat in the main meal as snacks. In the snack consumption guide for children and adolescents in mainland China, snacks are divided into three categories, and green, yellow and red are used to represent the three recommended levels.

Green means that it can be eaten regularly, that is, you can eat a little properly every day, such as milk, soy milk, boiled eggs, etc., milk, beans, eggs, can provide high-quality protein and calcium. Boiled corn, sweet potatoes and other cereals, apples, bananas, pears and other fruits, tomatoes, cucumbers and other vegetables that can be eaten raw, these foods are rich in vitamins, minerals and dietary fiber. Original nuts such as peanuts and walnuts are rich in protein, minerals, unsaturated fatty acids and vitamin E, and these green foods should be the first choice for school-age children to choose snacks.

Yellow represents proper consumption, which can be eaten 2-3 times a week, these foods are relatively rich in nutrients, but contain certain fats, added sugars and salts, such as cheese, chocolate and dried fruits.

The third type of red represents restricted consumption, that is, use once a week or less, these foods are low in nutrients and high in fat, sugar, and salt, such as sugary drinks, fried foods, potato chips, candy, etc. School-age children try not to choose red restricted foods as snacks, and if they must eat them, eat them at most once a week.

The time to eat snacks should not be too close to the meal time, the interval is more than an hour, you can eat between meals, half an hour before going to bed is best not to eat snacks, watching TV or other videos, playing should not eat, after eating snacks should pay attention to gargle in time, pay attention to oral hygiene. The amount of snacks should not be too much, so as not to affect the appetite of the main meal, and the energy provided by snacks should not exceed 10% of the total daily energy.

2. Lose weight and do not eat staple foods

Can nutrition keep up?

The occurrence and development of obesity is affected by genetics, lifestyle, social environment and many other factors, the fundamental reason is the imbalance between energy intake and consumption, energy intake is closely related to food intake and type, food carbohydrates, proteins, lipids can provide energy for the body.

If you eat too much, or move enough, excess energy will be stored in the body in the form of fat, resulting in overweight or obesity, on the contrary, if you eat too little or move too much, it will cause low weight or weight loss due to insufficient energy intake or excessive consumption, that is to say, control the mouth and open the legs, the two are equally important, complementary to each other, indispensable.

Therefore, obesity is not the fault of eating staple foods, and the real cause of obesity is excess energy, that is, the intake of energy is greater than the consumption of energy. The staple foods we eat, such as rice, noodles, etc., are mainly carbohydrates, a gram of carbohydrates or protein in the human body to produce energy is about 4000 calories, and the real capacity master is fat, fat can produce up to 9000 calories of energy, the same weight, fat produces 2.2 times the energy of carbohydrates, fat is more likely to lead to excess energy than carbohydrates.

So the real culprit of overweight and obesity is excessive energy intake, and while reducing staple foods to control energy, it also reduces the source of vitamins and minerals provided by cereals in the diet. This nutrient-unbalanced diet is not good for health and bad for long-term weight control.

Again, the key to weight control is the balance of energy, and a balanced diet based on cereals can ensure sufficient nutrient intake and is more conducive to weight maintenance.

3. "0 sucrose, 0 sugar, 0 calories" drink

Is it really not going to gain weight?

Regarding the concept of 0, the general rules of nutrition labeling of prepackaged foods in mainland China stipulate that per 100 ml or 100 grams of food, the sugar content is less than or equal to 0.5 grams can be regarded as sugar-free, the total energy is less than or equal to 17 kJ, and about 4000 calories can be regarded as no energy. Therefore, 0 sugar, 0 calorie food is not necessarily an absolute 0 value, it may just be very low.

What are the common sugars in our lives? Usually commonly used in the home of white sugar, white sugar, brown sugar is mainly sucrose, but in addition to sucrose, there are many sugars, such as fructose, glucose in honey, lactose often found in milk, as well as maltose, trehalose, etc. These are sugars. So sucrose is sugar, but 0 sucrose does not equal 0 sugar.

Many 0 sucrose drinks may be added to other sugars, the total energy is not significantly different, so when choosing 0 sucrose drinks must polish your eyes, see the ingredient list and nutrition label, in order to maintain the taste, some 0 sugar, 0 calorie drinks are used sugar substitutes, sugar substitutes are a food additive, not sugar, but it can produce sweetness, make people's brains feel sweet. According to the source, it is divided into natural plant sources, sugar alcohols, artificial sweeteners, usually artificial sweeteners are the sweetest, at least 200 times that of sucrose.

There is not enough evidence to prove that sugar substitutes, especially sugar substitute drinks, are good for health, and in recent years, more and more research has begun to suggest the potential health risks of sugar substitutes.

For example, compared with the consumption of sucrose, women and obese people, especially obese women, may be more sensitive to sucralose, for these people, drinking sucralose-containing beverages may make the brain hungry, eat more food, consume more energy, and do not play a role in weight loss.

In addition, the use of sugar substitutes may be associated with an increased risk of diabetes, cardiovascular disease and other diseases. Therefore, in order to promote health, based on the available research evidence, in the daily diet, not only should you avoid sugary drinks, but also limit sugar substitute drinks, when it comes to quenching thirst, free and unburdened or universal boiled water.