What snacks you eat will not gain weight? Dietitian teaches you to choose healthy snacks

Nutritionists help you pick healthy snacks

There are very few girls who don't like snacks, especially for most of the working class, snacks can simply be used as a kind of "production materials"-in writing, writing planning, writing materials without a piece of chocolate, fruit candy where inspiration? Cold night overtime, no cup of hot cocoa, hot coffee who gives you warmth? How can I make up for skin moisture loss without eating a fruit or a VC tablet in an air-conditioned room for a day? As a health editor and snack controller, Xiaobian hoards snacks and also asks nutrition experts to make comments for everyone's reference.

Expert information:

Nguyen Quang Phong Food and Nutrition Information Exchange Center (CFIC), Master of Nutrition and Food Safety

Healthy snacks and refreshing drinks

If they are snacks, they may be the most indispensable on office workers 'desks. There are four refreshing drinks on the table: coffee, black tea, green tea and flavored tea. Coffee is the eternal "second cup in the morning"(the first cup is white water), a refreshing weapon. Some people describe coffee as "brain oil". Green tea, as a favorite health drink in summer, can also be drunk when you feel greasy. Black tea is usually drunk in winter or when you feel cold. Flavoring teas generally include flower and fruit tea, mint tea, etc., and occasionally the taste is changed.

Q1. Why can coffee and green tea refresh yourself? Are there limited quantities of refreshing drinks?

Ruan Guangfeng: Coffee and tea contain a certain amount of caffeine, and caffeine stimulates nerves, so it can play a refreshing role.

Because caffeine has a stimulant effect, if you drink too much coffee a day (such as more than six cups), it may lead to addiction, reduce your sensitivity to coffee, and you may drink more. Drinking too much may cause insomnia, nervousness, stomach upset, nausea, vomiting, accelerated heart rate and breathing, headache, tinnitus and other symptoms. Therefore, you can't drink too much coffee. For office workers, drinking some coffee when they are tired from work can still improve work efficiency. However, it should be noted that it is best for ordinary people not to exceed 2 cups per day, and no more than 6 cups at most.

In addition, special groups such as pregnant women and pregnant women should try not to drink caffeinated drinks.

Q2. How to be healthy and refreshed? What other snacks can stop drowsiness?

Nguyen Guangfeng: Common caffeinated drinks and snacks, such as cola and some sports drinks, may also contain caffeine; chocolate snacks, because they contain cocoa powder, also contain caffeine, can also prevent drowsiness. It's better not to rely too much on caffeine drinks or snacks for your health boost. When you're really sleepy, take a break, wash your face with cold water, or go out for a walk.

How to choose healthy snacks and beverage categories

It is said that a little sugar water can excite babies, and humans do love sweetness.

Q1. There are no oranges in "Guozhen", right?

Ruan Guangfeng: The main ingredients of "Guozhen" are sugar (such as sucrose), concentrated fruit juice, citric acid, pigments, etc. According to the arrangement principle of food labeling, the ingredients at the top are the most. Therefore, the most raw materials in general "Guozhen" are sugar, and concentrated fruit juice is still available, but under normal circumstances, there is not much. If you have fruit, try to eat fruit.

Q2. It is said that women can drink more honey and brown sugar. What should I pay attention to?

Ruan Guangfeng: When I was working, I had symptoms of dizziness, which means that it was hypoglycemia. Drinking some honey water or brown sugar water at this time can quickly help relieve the symptoms of hypoglycemia, which is good.

However, brown sugar and honey water are not the best choices. The main component of brown sugar is also sugar, and almost all honey is sugar (more than 80%). Moreover, there is actually no basis for claims such as brown sugar replenishing blood or honey beautifying. Therefore, the brown sugar and honey you drink are actually energy. For women who love beauty or want to lose weight, try to drink as little as possible. Change it to a cup of yogurt or milk, or a cup of soy milk.

Healthy snacks three chocolates

The bitter and sweet taste that people all over the world love is only melted in the mouth-when choosing chocolate, Xiaobian prefers dark chocolate. It has less sugar, helps lose weight, and the taste is purer. In terms of health, its high cocoa content is also beneficial to cardiovascular and cerebrovascular diseases.

Q1: There is generally a percentage on dark chocolate packaging. Is the higher the better?

Nguyen Guangfeng: This percentage data represents the proportion of cocoa butter in dark chocolate. The higher the value, the more cocoa butter there is in this dark chocolate. Cocoa butter contains more antioxidants, and it is generally believed that dark chocolate with more cocoa butter is of better quality.

However, the higher the cocoa butter, the more bitter the taste.

Of course, the main ingredients of dark chocolate are cocoa butter and sugar. It has high energy and should not be eaten too much. 100 grams of commercially available dark chocolate with a cocoa content of 70 - 85% has a total of 600 kilocalories, more than a Big Mac burger. The saturated fat is more than double the normal limit, so no matter how healthy you are, you have to eat less.

Q2: The disadvantage of cocoa butter substitute chocolate lies in trans fat. Now that technology can achieve "zero conversion", is cocoa butter substitute chocolate harmless to the body?

Nguyen Guangfeng: Substituting cocoa butter can make chocolate that is very close to the taste and state of cocoa butter, and the price is cheap. Current technology can also completely achieve "zero conversion", which means that consumers don't have to worry too much about the disadvantages of trans fatty acids in cocoa butter substitute chocolate, and can still eat them in moderation. However, cocoa butter substitute chocolate uses cocoa butter substitute. There are almost no antioxidants in natural cocoa butter. Relatively speaking, it just tastes pure like chocolate. Moreover, cocoa butter substitute is also a kind of fat. Eating more will increase energy intake, but you still can't eat more.

Healthy snacks four nuts

This is one of the favorite snacks recommended by dieticians. Have you done it "one snack a day"? There are two kinds of nuts on Xiaobian's desk-almond and black sesame seeds. Almond is what people often call almonds. It was chosen because it likes its taste, high fiber, high protein and relatively low fat. Traditional Chinese medicine strongly recommends black sesame seeds, but eating black sesame seeds alone is a bit strange in terms of both "form" and "content". Xiaobian recently hoarded a can of black sesame powder, which contains black sesame seeds, walnuts, mulberry, rock sugar and White Polygonum, you can eat it with a spoon, which is very convenient.

Q1: Is it true that eating black sesame seeds is good for your hair?

Nguyen Guangfeng: I believe that eating black sesame seeds has good hair is the typical influence of the concept of "what you eat to make up for what you eat". However, black sesame seeds do not have any magical ingredients. The black color of black sesame seeds mainly comes from anthocyanins, which have good antioxidant properties. In addition, black sesame seeds also contain rich vitamin E, which is also good for health. But these two substances have no special effect on hair. It can be considered that black sesame is still a healthy food, and it tastes delicious, so it is still okay to eat it. However, don't over-believe its special effect on hair. Black sesame seeds also have a lot of fat, so you can't eat too much if you eat them as snacks.

Q2: What happens to getting angry when eating nuts?

Nguyen Guangfeng: "Getting angry" is basically a "folk concept"-the symptoms of "getting angry" described by different people are also different. Some people will develop symptoms such as sore throat and inflammation of the mouth of the mouth after eating nuts, which is thought to be due to excessive heat. However, it may just be caused by the way the nuts are cooked. Most of today's nuts are roasted and fried, or even fried, and some are sprinkled with salt, which can easily cause dryness in the mouth and throat. In addition, some people may be allergic to nuts. Eating nuts can cause skin itching, throat edema and other reactions, but they also regard it as getting angry.

Healthy snacks and five dairy products

It is said that eating dairy products frequently is the best and most convenient way to replenish calcium. The mellow and delicious milk can not only be used as a snack, but also be used with breakfast, which is very convenient. There are usually milk and yogurt wrapped in paper bags in the drawer of small shops. Drink some near work and get energy quickly.

Q1 If you want to lose weight, is skimmed milk good?

Ruan Guangfeng: The fat content of whole milk is generally about 3 - 3.5g/100ml. The fat content of some very fragrant whole milk can reach 4g/100ml. If you drink 500ml of whole milk every day, you will have about 20g of fat. Only this part of the fat produces 180 kcal. For an ordinary adult who consumes about 2000 kcal per day, the daily fat intake is limited to about 67 g (30% of energy), so the fat in whole milk cannot be ignored. If you want to lose weight, drinking skimmed milk can still reduce a lot of fat intake, which is still helpful for losing weight and controlling energy intake. However, integration still requires controlling the total energy.

Q2 What should I do if I am lactose intolerant?

Ruan Guangfeng: The reason for lactose intolerance is that the human body lacks galactase, which cannot decompose lactose in milk, which will lead to diarrhea symptoms.

For lactose intolerant people, the first way is to switch to fermented yogurt or cheese. During the fermentation process of yogurt and cheese, lactose is decomposed by lactic acid bacteria, so it no longer contains lactose, and you no longer need to digest lactose. In addition, you can also choose some specially processed milk that contains no lactose or low lactose. Third, lactose intolerance does not mean that you have no lactase at all and cannot digest lactose at all, but that you may have varying degrees of lactase deficiency. Therefore, try slowly and you can always find a milk that won't have diarrhea after drinking it. My suggestion is to drink less milk each time, and then gradually increase the amount of milk day by day. Studies have shown that people with lactose intolerance can even drink 1500 ml of milk a day without showing any symptoms of lactose intolerance.

Of course, it is usually recommended that you drink about 2 cups of milk per day (about 500 ml).

Nutritionist recommendations for healthy snacks:

Generally speaking, simple and healthy snacks include fruits, nuts, seed kernels and dairy products. You can take these healthy snacks with you and eat them when you are hungry. They can prevent hypoglycemia and help improve work efficiency. The key is that it is very easy for office workers to operate. Try not to choose snacks with high sugar and salt, such as potato chips and pies.

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