Baby snacks on Children's Day are healthy and happy

Not only do we eat dinner, we may also eat some other foods, which are also called snacks. When we talk about snacks, many people may think that they are garbage and unhealthy. In fact, they misunderstand snacks. Snacks are not equal to junk food. Some "snacks" are also beneficial to our health. For example, they can be used as a meal supplement for people with diabetes.

So, how to distinguish between "good" and "bad" snacks? Snacks are mainly divided into three levels. The first level is the "preferred level"; the second level is the "conditional level". When eating these snacks,"conditions" must be considered. If you have exceeded the weight, then you must choose appropriate amounts of "conditional level" snacks. These snacks can supplement some nutrition, but you must pay attention to the issue of quantity control; the third level is the "restricted level" snacks. These foods can be tried occasionally, but eating more will not help.

Whether snacks should be eaten depends on the following points: what to eat, how much to eat, and when to eat. Grasping these three points will allow you to enjoy the fun of eating without being fat and happy.

1. Snack grading: Level 3

1. Preferred level

Apples, bananas, kiwis

nuts

Yogurt food

2. Condition level

Fish slices, seaweed

Dried fruits, chocolate

Wafer biscuits, graham biscuits

3. Restricted level

Preserved fruit, candy, cookies

puffed food

pickled foods

2. Representative of preferred snacks: fruits, nuts

Many ingredients in fruits such as apples, bananas, and kiwis play an important role in maintaining metabolism, cardiovascular system, anti-oxidation and anti-aging in the body. Apples have the strongest comprehensive strength of all nutrients, including vitamin C and potassium. People need vitamin C as important as they need air, water and sunlight. In addition to containing vitamin C, apples also have many ingredients that protect the synergistic effect of vitamin C, so it is different from eating vitamin C tablets alone. In addition, muscle exercise and blood pressure regulation also require a certain amount of potassium in the body to maintain it, so elderly people with high blood pressure need to eat some potassium, but the sugar in bananas is too high, especially very ripe and rotten bananas, which are prone to gastric acid. Apples have moderate sugar and will not bring in more sugar when supplementing potassium.

The aroma of apples has mood-pleasing ingredients. When you are in a bad mood, it can make you feel more comfortable, so apples are called "happy fruits". I recommend that you choose apples when adding fruits every day.

Be careful not to eat apples immediately after you finish eating high-protein food. Some acidic components in apples will form lumps in the stomach with high-protein protein components, so there should be a gap between them.

Another preferred food is nuts, but nuts are slightly inferior to fruits. Among nuts, we all know that they contain oil. Can we eat more such foods? Walnuts have very good oil, but you can't eat them freely. Walnut oil is an essential fatty acid that is good for brain health. This fatty acid also has an effect on cardiovascular diseases and can remove excess cholesterol and bad oils in the body to a certain extent. Some people are worried that eating liver will increase cholesterol, so they can eat some walnuts. However, it should be noted that the amount of walnuts you can eat is also limited. The elderly should not eat more than 3 walnuts a day, and young people should only eat up to 4. Eating too much is not to maintain cardiovascular and cerebrovascular health, but to cause excessive intake of oil.

In addition, other nuts such as peanuts and melon seeds should not be eaten too much. Many people say that if you eat too much, you will get angry and feel bloated. This is a sign of indigestion. The peanut oil we use for cooking is squeezed from peanuts. A plate of peanuts extracts equivalent to a porcelain spoon of oil. Our country recommends that the standard for eating oil every day is 2.5 tablespoons, so one handful of nuts is the total amount you can eat in a day. However, we must also pay attention to only choose one kind, catch it once, and not eat more.

3. Representative of condition-level snacks: chocolate, seaweed

The conditional level means eating if there are conditions. Among snacks, what I want to talk about here is chocolate. Although chocolate can be eaten, chocolate can make girls fat, have a bad complexion, and have hoarse voices. However, dark chocolate is not included, so it is best to eat dark chocolate, so there is relatively less sugar oil, and it also has very good antioxidant ingredients, called flavonoids, have relatively strong antioxidant protection against cardiovascular and cerebrovascular diseases. It should be noted that chocolate, even dark chocolate, is oily, so if you are very fat, have high blood lipids, severe coronary heart disease, have pancreatic and gallbladder diseases, or have diabetes, you must not eat dark chocolate open, you can only eat a small piece as an extra meal. There are also many girls 'favorite food is seaweed. Although seaweed contains colloidal substances and dietary fiber, it is enough to eat 4-5 tablets a day. This is because seaweed has some potential hidden dangers-such as quite high salt. Eating too much will lead to salt intake. Too much.

4. Representatives of restricted snacks: candy, puffed food, candied fruit, cream cake, cookies, crispy, pickled cooked food or ham sausage

Snacks at this level are characterized by fine processing. During the processing process, additives that are not conducive to human health are often added, such as excessive salt, sugar, flavors, pigments, aluminum-containing swelling agents, shortening containing trans fatty acids, preservatives containing nitrite-containing, etc. These are all "notorious" health enemies. Puffed foods are even called "junk food" and are recognized as "bad" snacks. Try to eat them as little as possible and best not to eat them.

What principles should I pay attention to when eating snacks?

The fundamental principle of eating snacks is: make reasonable choices without affecting the meal, consume them in a timely, moderate and appropriate manner, and limit consumption when necessary. Reasonable choice means that you must not eat blindly according to your own situation, but must choose those healthy foods; timely, moderate and moderate amounts are for your own health. When eating snacks, you must be aware of what is appropriate and stop.

1. Eating snacks should not interfere with the main meal

Since it is called snacks, you can't eat too much. Experts remind everyone that constantly eating snacks will make the stomach "overwork" and cause digestive dysfunction; children who eat too much snacks will affect three meals, causing partial food, anorexia and even malnutrition.

Eating snacks should not interfere with the meal, but can only be used as a necessary nutritional supplement for the meal. But some children, and some girls, always eat snacks, eating them while doing homework, walking, chatting, watching TV, resting, and before going to bed... This eating method is equivalent to using snacks instead of dinner. When the stomach is filled with snacks, it creates a feeling of fullness, and there is no appetite for dinner; but after a while, it creates a feeling of hunger again, and the dinner is over, so you eat a lot of snacks again. Over time, digestive function will be disrupted, which will inevitably affect your health.

Therefore, the interval between snacks and meals should be at least about two hours, and the amount should not be too large, so as not to affect the appetite and amount of food for dinner.

2. Choose fresh, natural and digestible foods

Milk, fruits and vegetables, and nuts are very nutritious. Choose snacks not just based on personal taste and preferences, nutritional value and health benefits are the first choice. It should be reminded that children should stay away from puffed food and some substandard dried food.

3. Eat less fried, too sweet and too salty food

Children like to eat fast food, chocolate, and instant noodles most, and they focus on taste and taste. Fried, sweet, and salty snacks are quite attractive to children. But fried and over-sweet foods contain more fat and calories, which increases the risk of obesity. Snacks that are too salty can increase the risk of high blood pressure in adulthood.

How do special groups eat snacks?

1. children

In addition to being timely and appropriate when eating snacks, children should not be based on personal taste preferences, but should choose more healthy snacks rich in calcium, protein, and fiber, such as dairy products, fruits, whole wheat foods, etc.

2. pregnant women

Due to their special circumstances, pregnant women have higher nutritional needs than their average peers. However, due to the fetus pressing on the digestive system in the late stages of pregnancy, it feels full after eating, which affects food intake. The nutritional requirements during this period are quite large, and insufficient nutrition will directly harm the fetus and pregnant women. At this time, snacks can be used to broaden the supply channels of nutrients. Fruits and dairy products are the first choice. In addition, you can also eat walnuts, melon seeds, black sesame seeds, almonds, dates, etc. in a variety of ways, which is very beneficial to mothers and babies.

3. the elderly

The digestive function of the elderly is weakened, so they should eat less and more meals. In addition to three meals a day, there should be two or three extra meals. Small snacks can be used as extra meals. Elderly people should eat snacks scientifically. People over the age of 65 eat snacks once 2 to 3 hours after breakfast. They can choose fresh fruits such as apples, bananas, oranges, kiwis, and watermelons with high vitamin content.

Take a nap after lunch and wait until around 3 p.m. to order nutty snacks, such as sunflower seeds, pumpkin seeds, peanuts, walnut kernels, pine nuts, etc., no more than 25 grams per day.

However, although nut snacks can provide rich protein, fat and a variety of trace elements, they also have the disadvantage of too high calories, so they should not be eaten too much. Limit melon seeds, peanuts and pine nuts to about 10, and two walnut kernels are enough.

Elderly people with high blood pressure can eat snacks with high potassium content between meals, such as oranges, apples, bananas, cantaloupes, mashed potatoes, red fries and other snacks. They can not only increase the variety of foods, but also replace excess sodium in the body., which plays a role in lowering blood pressure. You can also eat some dates, kiwis, grapefruit, raisins, dried apricots, prunes, etc. rich in vitamin C and antioxidants to increase blood vessel elasticity and prevent cardiovascular and cerebrovascular diseases. You can also eat nut snacks that contain more trace elements and unsaturated fatty acids.