In addition to fat (fat) is not conducive to health, most processing staple foods, such as fritters, shortbread, biscuits, certain breads, instant noodles, etc. also need to add salt (or other sodium-containing salts) to improve processing performance And taste. A high-salt (sodium) diet is an important cause of hypertension.

In summary, staple foods with more fat added during processing, such as bread, biscuits, instant noodles, shortbread, etc., as well as fritters and twists cooked by frying or frying , Toss cakes, scallion pancakes, pancakes, fried buns, hemp balls, etc. generally contain a lot of fat, the fat content is 10 to tens of times that of ordinary buns and rice, and some also contain more harmful trans fatty acids and more salt. Eating these delicious "fancy" staple foods often can cause excess calories and fat, which is not conducive to the prevention of cardiovascular and cerebrovascular diseases. This is contrary to the original intention of eating staple food (avoiding calories and excess fat), and is very disadvantageous in preventing obesity and the aforementioned various chronic diseases. Therefore, it is better to choose staple foods without oil and salt as the staple food on the table, and more cooking methods such as fermentation, steaming, and boiling should be used.

　　 Of course, processed staple foods such as bread, biscuits, and instant noodles are not useless. They are generally delicious, or have a unique flavor and are very convenient. Moreover, not all bread, biscuits or instant noodles contain a lot of fat. Therefore, we do not advocate listing these staple foods as taboos. We suggest that under the premise of eating in moderation, choose relatively low-fat varieties, and try to avoid those that only talk about taste and do not take into account health. The following are general suggestions for choosing such foods for readers'' reference.

　　1. Bread

　　 bread has a wide variety. According to usage, it can be divided into two categories: "staple bread" and "snack bread"; according to texture, it can be divided into four categories: "soft bread", "crispy bread", "loose bread" and "hard bread"; According to raw materials, it can be divided into three types: white bread, whole wheat bread and multigrain bread.

　　The crispy surface of the crispy skin contains less oil, sugar, salt, etc. After baking, the skin is crisp and hard, and it is delicious to eat while hot. French staple bread and Russian "Deliba" belong to this category, and their nutritional value is similar to that of steamed bread.

　　 Both hard bread and soft bread are added with fat, sugar, eggs and other raw materials. The difference is that the amount of added water is different. Hard bread has less water and soft bread has more water. "Toast bread", "butter bread" and most of the dim sum breads are soft breads. Soft sweet noodles contain about 15% sugar, about 10% fat, and more toast bread. It is a typical high-fat and high-calorie staple food, but because of the addition of eggs and milk powder, the nutritional value has also increased, suitable for non-fat Human consumption.

　　 loose bread, also known as "Danish bread", is the bread with the most fat and the highest calories. It is characterized by the addition of 20% to 30% butter or "shortening", which can form a special layered structure, and is often made into croissants, crispy bean paste bread, raisin bread, and chocolate crisp buns. The loose bread is crisp and soft, very delicious, but it has a high fat content, especially containing more saturated fatty acids or trans fatty acids, so eat as little as possible, preferably no more than 1 per week.

　　 Normal bread is made of refined white flour, with low dietary fiber content, so the texture is soft and delicate. The whole wheat bread is made of whole wheat flour without removing bran and wheat germ. It contains more dietary fiber, so the texture is relatively rough, but the aroma is slightly brown, and many small grains of wheat bran can be seen with the naked eye. The nutritional value of whole wheat bread is much higher than that of white bread, and it belongs to the category of coarse grains, so it is recommended. It should be noted that brown bread is not necessarily whole wheat bread. In order to make the product look and taste better, some companies will use refined white flour to make bread, and then add a small amount of caramel pigment to dye it to brown, making it look a little "dark", and then embellish a little bran to pretend to be full. Wheat bread, but its essence is still white bread. When buying, you must see enough pieces of wheat bran and have a rough taste to be considered whole wheat bread.