Healthy kitchen

Many people like to eat a snack between meals, but these extra foods have a great impact on the human body. Choosing a pair of snacks is not only difficult to gain weight, but also to supplement the body. According to the nutrition perspective, the doctor of the Peking Union Medical College Hospital, Yukang, divides the snacks into three levels: “preferred level”, “condition level” and “restricted level”:

Preferred grade snack
Including fresh medium and low sugar fruit, some vegetables, nuts, dairy products, characterized by natural, less processing, low sugar and low fat, less salt and less oil, can be taken in moderation.

Medium and low sugar fruits: including apples, strawberries, pears, and grapefruit.

Vegetables: There are cucumbers, tomatoes, etc., which are low in sugar and rich in vitamins and dietary fiber.

Nuts: Although high in oil content, this oil is an unsaturated fatty acid and is rich in vitamins E and B.

Dairy products: can make up calcium.

Conditional snack
Eating these snacks is conditional and subjective. Patients with chronic metabolic diseases such as high blood pressure and high blood fat should try not to eat, and the amount of food should not be too much. Including dark chocolate, whole wheat food, seaweed, raisins, etc., they are characterized by rich nutrient content, but contain more sugar, oil and salt than preferred grades.

Dark chocolate: There are not many sugars and oils. Antioxidant flavonoids are good for cardiovascular diseases, but they can't be eaten too much. People who are overweight, hyperlipidemia, pancreatic diseases, gallbladder diseases, etc. should not eat.

Seaweed: Gum-containing is good for the human body, but it has more polysaccharides, salt and savory agents. It can only eat 4 to 5 tablets a day.

Raisins: Containing fiber, tartaric acid, and resveratrol, lower cholesterol, lower risk of heart disease, and improve rectal status, but raisins are quite high in sugar and can only be eaten a small amount a day.

Whole-grain food: rich in dietary fiber, can promote intestinal peristalsis and prevent constipation, but many whole-grain foods on the market add germ and bran to white flour, not true whole grains, high in calories, less eat.

Restricted snack
It is not beneficial to the human body, and it is necessary to limit the intake, especially for children. Such foods include fructose, puffed food, jellies, fried foods, creamy foods, biscuits, carbonated drinks, etc., which are characterized by high sugar, high salt and high fat. Frequent eating of such foods can cause high blood sugar, high blood fat, diabetes and other diseases.

Physicians reminded that when buying snacks for sale, be sure to look at their labels to understand the sugar and oil content, and pay attention to the additives, such as vegetable cream, fructose, creamer and so on.