Dried fruits, mashed slices, fruit sticks, plant meat. You think that health may be healthy foods.

From American fast food to the corner of the campus, to healthy Huali packages such as energy bars and plant meat, Westernized diet has long been deeply rooted in three meals for Taiwanese people. Some foods that are marked as healthy may actually be unhealthy. Yang Zhuohua, a nutritionist at Taipei Cijian Hospital, listed these seemingly healthy "trap foods" to remind the public not to step on landmines.

High sugar: dried fruits and ready-to-eat malt tablets are sweeter than the head

Many people regard malt tablets as the first choice for weight loss or healthy breakfasts, but ignore the high glycemic index of ready-to-eat malt tablets. Although it is rich in fiber, processed malt tablets have fast digestion and absorption speed. Single consumption can easily lead to strong fluctuations in blood sugar. Some people eat only one bowl of ready-to-eat rice pills in the morning, which is prone to rapid increase and decrease in blood sugar in a short period of time, which in turn causes a vicious cycle of hunger and fatigue.

In addition, dried fruits, bays, etc. are considered to be the key points of fruit substitutes. They are also the main factors for blood sugar control due to their high sugar content, dense heat, and lack of moisture and dietary fiber in the original fruits.

High fat: Swallow malt sticks and fruit bars are oil-fried

Commercially available "functional snacks" such as Swallow malt sticks, protein sticks or fruit bars. They are often sold under the names of low-saccharide, high-quality, and protein-enhancing, but in fact there are amazing oils and heat hidden behind them. Yang Zhuohua said that although fruit is healthy, it is recommended that the daily intake be the size of three thumbs. Many fruit sticks use a large amount of fruit and sugar bonding, "one stick can exceed the daily oil demand." Some products even contain palm oil and trans fat, which is not good for cardiovascular and liver function.

High-calf: Konjac and seaweed slices are amazing

Many people mistakenly believe that konjac and seaweed slices are good things that are low in heat and can relieve mouth-watering. In fact, the content of these processed snacks is often beyond expectations. Yang Zhuohua said that in order to prolong preservation and enhance the flavor, a large amount of salt and MSG are often added. A small packet may exceed 1/3 of the recommended daily loading value, which is particularly unfavorable for those with hypertension or poor kidney function. She reminded: "Reducing weight does not mean paying attention to the low heat, but also paying attention to the hidden ingredients of processed foods."

Sad health food: The heat of Su matte is similar to that of potato slices

Su matte has been dried for a long time and has been shaped into a representative of snacks with less fat and easy to digest, but Yang Zhuohua emphasized, "It is essentially dry." When it is made, it still contains a lot of raw and fat and refined powder. The heat is not far from that of potato slices, but it is only because of the addition of Husband or spinach powder, which makes people mistakenly think of health.

As for plant meat, she thinks it is "an occasional food for treating taste buds" for vegetarians, but for the people who eat, plant meat often adds a lot of salt, oil and flavors to simulate the taste of meat, which is not as pure as the prototype food. Three-in-one coffee is the most common "mistake": coffee itself is good for the body, but after mixing it with creamer and sugar, "the damage is almost completely good."

Marketing techniques mislead the public, and the truth is hidden in the nutritional ingredients list.

The reason why many "sexually healthy" foods are popular is that some of them come from advertising marketing and visual packaging, emphasizing the terms "natural", "no addition", "high-quality", etc., allowing consumers to naturally think of health. Yang Zhuohua said that if you look carefully at the nutritional ingredients list, you will hide a lot of sugar, fat and ginger. "The same is fruit, and the same is swallow malt, but the method of making and usage ratio will greatly reduce the health value." She also mentioned that people are prone to confuse "healthy" with "looks healthy", such as insufficient protein content and juice with high fructose content are common traps.

The refrigerator often contains ready-to-eat vegetables such as cucumbers, which can supplement nutrients even when you are busy.

For many office workers, external or ready-to-eat products are helpless. Yang Zhuohua recommends that you can keep ready-to-eat vegetables such as small cucumbers and large tomatoes in the refrigerator, and paired with ingredients such as mushrooms and corn gua that are convenient for blanching. Even if you are busy, you can quickly replenish your dietary fiber. In addition, adding some ready-to-eat vegetables to the noodles or congee is also a simple and feasible way to make it.

Yang Zhuohua also reminded that many people already have basic understanding of less oil, less salt and less sugar, but misunderstandings about new foods such as juice, swallow milk, and plant meat are still common, reflecting that there is still room for strengthening diet education. Don’t overly deify certain foods, nor too afraid. The key is to understand the nutritional principles behind them. Establishing a diverse and balanced dietary concept is the real way to health.

Nutritionists recommend: sweet potatoes and fruits. The neglected local superfoods

When the market is blowing "superfoods" such as blueberries, chia seeds, and swallows, many local ingredients are silently smeared. Yang Zhuohua said that in fact, local fruits and vegetables such as sweet potatoes, beef tomatoes, cucumbers, and corn are not only easy to obtain, the price is affordable, but the nutritional value is also unparalleled. For example, sweet potatoes are rich in dietary fibers and antioxidants, which are good helpers to fight chronic diseases; fruits provide important vitamins and phytochemicals. "Many people are afraid of eating fruits and getting fat, but in fact fresh fruits are the real natural vitamin pills."

Cracking the illusion of health: Learn to see nutritional marks. Find the three major demons of sugar, pineapple, pineapple and fat

Commercially available foods are full of food. Yang Zhuohua suggests that when choosing, you must check the sugar, pineapple, pineapple and pineapple content in the nutritional marks. These three are the three major fire lines for chronic diseases.

At the same time, you should also pay attention to whether the protein content is sufficient. Although some oatmeal milk is called "healthy", compared with milk, the protein content is often only 1/3, and the nutrients intake are not as expected. She also reminded that when choosing bread and cereal slices, "less oil, sugar, sufficient protein" should be considered first to avoid being misled by product names.