The main points of buying biscuits:

　　①See the main ingredients? In addition to flour, it is better to add eggs, milk, whole grains and beans.

　　②Look at oils and fats? Vegetable oils are relatively good, animal oils have a slightly lower value, and "shortening oils" or "vegetable creams" containing trans fatty acids are the least healthy.

　　 ③Look at sugar? The health effects of white sugar, glucose syrup, malt syrup, starch syrup, corn syrup are not better than white sugar. Some companies use other sweeteners to replace white sugar and should choose carefully.

　　④Choose biscuits with lighter sweetness, lower fat content and less crispy taste

　　3. Instant noodles

　　In fact, making instant noodles is actually very simple, It is nothing more than refined white flour, which is steamed and matured first, and then quickly fried with palm oil (some hydrogenated vegetable oil) to remove the fat attached to the surface, plus the material bag, and then bagged. The bag usually has at least two bags, one bag is a liquid seasoning oil bag, or a sauce bag with a lot of animal oil; the other bag is a powder bag made of salt, umami and spices, seaweed, shrimp skin, etc.; There is a third bag, usually a bit of dehydrated vegetables.

　　 The nutritional value of fried instant noodles is actually flour plus fat, and there is no essential difference from fried pancakes. Noodles usually contain 16%-20% fat, and the protein content does not exceed 10%. The rest is mainly starch. Instant noodles contain a small amount of B vitamins and minerals, which come from flour, but are destroyed by frying, so their content is generally lower than ordinary noodles. In sharp contrast, the fat content of instant noodles is much higher than ordinary noodles. If the fat in the package is included, the fat content in the fried instant noodles is especially "appreciable".

　　 There are a few instant noodles that are not fried, some are sold directly as wet noodles, and some are replaced by hot air drying instead of fried dehydration. The nutritional characteristics of the noodles are relatively similar to traditional noodles and cut noodles.

What are the main contents of the convenience fabric bag? The first ingredient is fat. The fat content in the sauce package is more than 50%, and it usually coagulates at room temperature, which means that it contains a high proportion of saturated fat. The powder packs, without exception, contain too much salt, as well as a large amount of umami (such as monosodium glutamate). In addition, dehydrated vegetables or meat particles can only be used as a color embellishment, and can not play a significant nutritional role. We recommend that consumers put only half of the instant noodles in instant noodles to avoid excessive fat and salt intake.

　　The advantage of instant noodles is that it is simple and convenient, delicious, and has a lot of calories (top hungry). It is especially suitable for quickly solving the problem of eating in some emergency situations, such as traveling, wilderness, disaster relief or emergency rescue. However, if instant noodles are often used as a dinner, it will cause nutritional imbalance and a lack of multiple micronutrients, which is very undesirable. . Instant noodles are actually just a staple food with oil and salt added, and cannot replace a meal consisting of various foods. If you have to eat instant noodles, we recommend combining vegetables and fruits. It is best to add an egg or a small amount of soy products to make up for the nutritional imbalance caused by instant noodles.

　　 4. Oatmeal

　　 Initially, oatmeal mainly refers to oatmeal made from oats. Oatmeal contains more fat (7%) and has a certain viscosity, so it is suitable for making sweet and delicious noodles. Oats have good nutrition and are one of the coarse grains we recommend.

　　However, many of the "nutritional cereals" or "breakfast cereals" that are popular in supermarkets today are not oatmeal, but are made from wheat, corn, wheat bran, rice, glutinous rice and other grains. Needless to say, they all need to add a certain amount of fat (mostly non-dairy cream, containing trans fatty acids) and sugar (or artificial sweetener) to obtain a cereal-like or better taste than cereal. These ingredients do not match the word "nutrition". Some products contain milk powder, walnuts, almonds, sesame and other ingredients, but a closer look reveals that the protein content is only 4%, which is only half of the rice protein content (8%). This shows that the content of high-protein ingredients such as milk powder, walnuts, almonds and sesame in the product is very small, and white sugar, maltose, dextrin and creamer (that is, non-dairy creamer, containing trans fatty acids) are its main ingredients! Such food The nutritional value is very low, only equivalent to sweet drinks. Therefore, when buying cereals, do not be blinded by beautiful packaging and beautiful names. You should carefully check the ingredients list and protein content (good cereals should exceed 8%). .

　　We recommend purchasing pure oatmeal as a breakfast staple. Pure oatmeal can be seen from the appearance, they are crushed oatmeal, basically no other ingredients are added. Many supermarkets now sell oatmeal in bulk, although the taste is not so sweet (because no oil and sugar are added), but the texture is transparent and the nutritional quality is excellent. Some people may not be accustomed to the taste of pure oatmeal, it can be mixed with rice to cook porridge, or very convenient to eat with milk, eggs or soy products to improve its taste and improve the nutritional value of breakfast.