Talk about how to choose and arrange snacks.

What kind of snacks to eat is also learned.

First of all, don't always eat processed foods with low nutritional value and only provide heat energy, such as biscuits. Instead, change the pattern and eat some nutritious food, such as boiled eggs, beef jerky, milk and so on. Of course, this kind of food needs a certain time and place to be processed, and it can only be used when conditions permit. We should have an idea. First of all, we should not object to eating snacks. Second, we should pay attention to nutrition when eating snacks, not just to satisfy our own desires. Third, we must eat snacks in moderation, so as not to affect the next meal and disrupt the normal eating habits, so as not to affect the normal law of digestion and absorption.

At present, the types of snacks can be roughly divided into: candied fruit, fruit juice, puffed food, dairy products, cakes, sweet sugar, animal protein and so on.

From 2006 to 2007, China Center for Disease Control and Prevention conducted a survey on snack consumption in Beijing and Hubei. The results show that instant noodles are actually children's favorite snacks!

"My children also love instant noodles." Zhang Bing, director of the Nutrition Department of the Institute of Nutrition and Food Safety of China Center for Disease Control and Prevention, said with great understanding, "Parents can't completely restrict their children from eating snacks, but only reduce the number of times their children eat snacks." In the survey of primary school students, it is found that instant noodles have become their favorite snacks, followed by potato chips, shrimp strips, crisp noodles and so on.

The survey results also show that more than 60% of children and adolescents eat snacks every day, and children aged 3-5 have the highest snack consumption rate.

In fact, snacks are not useless. The key is what to treat as snacks and who to give them to.

"Snacks are also a source of nutrition for people, not junk food." Zhang Bing said, for example, children who go to kindergarten usually finish their meals at 5: 00 p.m. and have to replenish some food when they get home, otherwise they won't make it to the next morning. At this time, it is very important to choose what food to use as a "snack".

The digestive function of the elderly is also weak, and experts often advocate eating less and eating more, and supplementing nutrition at any time (for related articles, see "The Elderly Eat Snacks Three Times a Day", 2nd Edition, No.433). There are also office workers, which are very brain-consuming. You might as well eat some fruits during tea time. These are healthy snacks.

It is precisely because of these objective problems that the Ministry of Health and the Center for Disease Control and Prevention of China are working out a guide to the consumption of snacks for residents in China, which is to tell people how to eat snacks and what to eat from a nutritional point of view, so as to avoid potential diseases caused by incorrect eating habits of snacks.

For example, regarding children's love for instant noodles, Zhang Bing analyzed that, first, it is easy to buy in the market; Secondly, parents are busy with work and have no time to cook, so they use instant noodles as a substitute. Children naturally like it after a long time.

However, parents need to understand that finished snacks with high sugar and salt will affect the appetite of dinner and reduce the sensitivity of taste buds. The more you eat, the heavier the taste, and the greater the chance of developing hypertension and diabetes in the future.

Therefore, for children who love instant noodles, parents can throw away their seasoning packets, put their own seasoning and cook some fresh vegetables. In this way, instant noodles criticized by many people for malnutrition can easily become "nutritious fast food" in your hands.

The China Residents' Guide to Snack Consumption, which will be published in August this year, will classify snacks, explain their intake in detail, and make a map, such as how many bowls of rice a packet of instant noodles is equivalent to and how much pork a packet of potato chips is equivalent to.

Before the publication of "China Residents' Guide to Snack Consumption", Zhang Bing wanted to tell parents that they must control their children to eat only one kind of snack every day, and the weight should not be too much. Don't let children eat heavy snacks, and treat fruits, yogurt, milk, cucumbers and tomatoes as snacks.

Most people who eat snacks are children, but many adults often eat them! Most of the children are girls, and there are also many boys, usually beef tendon, shredded squid, seaweed, pistachio, egg tower, potato chips, chocolate, mints, cookies, strange beans, jelly, cakes, sweets, spicy fish sticks, crisp corners, shrimp sticks and shredded mushrooms ... Hehe delicious? Very tempting!

healthy snacks

Beauty of sunflower seeds: Sunflower seeds contain high-quality protein, fat, vitamins and minerals. It is extremely rich in linoleic acid. Linoleic acid can maintain the normal permeability of human skin microvessels and protect the skin from all kinds of radiation damage, so it helps to make the skin delicate and prevent skin dryness and skin spots. In addition, linoleic acid also has a certain therapeutic effect on dermatitis and scaly hypertrophy. Sunflower seeds are also rich in nicotine and vitamin B 1. The former is helpful to prevent pellagra, and has positive significance to prevent skin roughness, thickening, desquamation and pigmentation. The latter is a vitamin against beriberi. It can maintain normal appetite, muscle elasticity and healthy mental state.

Prevention of peanut dermatosis: Vitamin B2, which is rich in peanuts, is one of the most deficient vitamins in our daily diet. Therefore, eating more peanuts can not only supplement the deficiency of vitamin B2 in the usual diet, but also help to prevent and treat many diseases that endanger health and beauty, such as fatigue, cleft lip, itchy eyes, seborrheic dermatitis and so on. And keep people's skin moist, delicate and healthy.

Sesame prevents skin cancer: Sesame is rich in high-quality protein, fat, vitamins and trace elements, and the content of linoleic acid is also high, among which vitamin E is the most abundant. Vitamin E has a strong oxidation effect, which can interfere with and eliminate the damage of free radicals to cells, avoid the toxicity of peroxides produced by unsaturated lipid oxidation to human body, and hinder the formation of pigmented spots and senile spots. It is a good product for moistening skin, blackening hair and delaying aging. In addition, vitamins can also prevent cholesterol in the skin from being exposed to sunlight and ultraviolet rays to produce carcinogens, which has a certain preventive effect on cancer.

Carrots improve eyesight: carrots are rich in vitamins A and C, and with the special physiological function of a large amount of vitamin E in plants, eating more carrots can keep the youthful charm of eyes.

Walnut manicure: Walnut is rich in auxin, which can make nails firm and not easy to crack. At the same time, walnuts are rich in plant protein, which can promote the growth of nails. Eating walnuts often helps manicure.

green plum

The relatives of prunes, which contain most of the ingredients of prunes, seem to be the favorite of Japanese girls. Regardless of national feelings, the beauty and health care effect is still good.

laver

Generally speaking, the contents of fat and cholesterol in seawater are not very high, and the nutrients needed by human body, such as amino acids and trace elements, are very rich. Seaweed is also low-calorie and high-fiber, rich in vitamin B, and is said to be anti-cancer.

decrease

Legend has it that the perfect snack is rich in dietary fiber and various trace elements. It is said that all the nutrients except vitamin C in fresh fruit are retained, and it has the effects of beauty, weight loss and health care. Coupled with less calories, it naturally becomes the number one snack.

American grape

Raisins are rich in vitamins C and E, which provide antioxidant protection for the skin, effectively fight against free radicals and reduce the invasion of the external environment on the skin. Raisin is a kind of fruit with high nutritional value, especially with high sugar content and easy to get angry, so it is not suitable for people with constipation due to yin deficiency and internal heat. In a word, raisins are rich in nutrition and warm in sugar. Eating too much can cause side effects such as excessive internal heat, constipation or diarrhea, and boredom.

Jujube prevents scurvy: Jujube is rich in vitamin C and is called "live vitamin C pill" by nutrition experts. If there is a lack of vitamin C in the diet, people will feel tired, resulting in scurvy and three principles of eating snacks.

The nutrients needed by the human body are mainly obtained through three meals a day, and snacks can only be a supplement, so we can't eat snacks without restraint.

Principle 1: Don't let snacks take the lead.

Many children eat snacks while walking, do their homework, watch TV and chat. Eating snacks in this way not only affects dinner, but even replaces dinner with snacks.

As we know, the work of human digestive system is regular. When you eat a certain amount of food, your stomach will feel full. At this time, we will no longer have the desire for food. After a period of time (usually 2~4 hours), the food in the stomach is basically emptied, the gastrointestinal tract will accelerate peristalsis, and the secretion of gastric juice, intestinal juice and bile will accelerate, sending a signal to the brain that I am hungry. People will feel hungry at this time, and we need to eat. But for those children who don't leave their snacks, food keeps entering their stomachs and can't be emptied. In this way, when they have dinner, they will lose their appetite and eat little or nothing. Because they eat too little for dinner, they will be hungry again soon, so they will eat snacks again. Over time, the normal working rhythm of human digestive system is destroyed and the digestive function is disordered, which will inevitably affect their health.

Principle 2: Arrange the snack time reasonably.

Between meals, 90 am, 3 pm and 4 pm, it has been more than 2 hours since dinner time. Because children's metabolism is faster than that of adults, they may feel slightly hungry at this time. If we can let them eat snacks in moderation, it can not only prevent hunger and increase nutrition, but also not affect the eating of dinner.

Principle 3: Choose nutritious food.

Choose nutritious foods as snacks, such as milk, yogurt, fruit, cakes, floss meat, beef jerky, etc. All kinds of potato chips, dried plum, jelly and other foods have low nutritional value and are not suitable for long-term children's snacks.

Seven disadvantages of eating snacks

Snacks can be eaten, but we must pay attention to science. Nowadays, many children eat snacks unscientific, which affects their physical development.

1. Do not eat at night.

Many children eat snacks while doing homework after dinner, or eat snacks while watching TV, and even eat snacks after sleeping. The result of eating like this will inevitably lead to overeating, and during this time, the child has no physical activity. In the long run, it will easily lead to overweight.

Don't eat too much fried food.

The nutritional characteristics of children in China are: adequate supply of protein and heat energy, excessive intake of fat and salt, but insufficient supply of calcium, iron, zinc, vitamin A, vitamin B2 and dietary fiber. Therefore, it is necessary to appropriately reduce the supply of fat and increase the supply of minerals, trace elements and dietary fiber, such as eating more vegetables, fruits and coarse grains.

Nowadays, children's favorite snacks are mostly fried foods with high fat content, such as potato chips, French fries, fried chicken legs, mutton skewers, crisp noodles and so on. Foods with excessive fat content also include cream cakes, ice cream, buttery foods and various nuts, such as peanuts, melon seeds and walnuts. Fried food is harmful to vitamins in food and should not be eaten in excess.

Don't eat too much high-sugar food.

The so-called high-sugar food includes not only sweets and sweets with too much sucrose, but also foods with starch as the main component, such as puffed food, biscuits, bread, etc., so this kind of food should be eaten less. There are many sugar-free foods on the market now, but they are not without sweetness. Instead, something called xylitol is used to replace the sweetness of sugar. Parents can choose this kind of food for their children, which is safe and can satisfy their baby's taste.

4.don't drink too much.

At present, the vast majority of drinks sold in the market have high sugar content, such as various fruit juice drinks, carbonated drinks, tea drinks and so on. At the same time, these drinks also contain pigments, flavors and preservatives that may have adverse effects on children's growth and development. Some children do not eat much, but they are seriously overweight. The reason is that they drink three or four bottles of drinks every day, which makes them eat too much sugar and lead to obesity. Some children with weak constitution drink a lot, which affects their appetite, reduces their dinner intake, hinders the growth of their height and weight, and may also have symptoms such as hyperactivity, bad temper and anemia. It is called "juice drink syndrome" abroad, and it is quite common in China. Therefore, we advocate that children mainly drink boiled water, and they can drink some homemade fresh fruit juice and vegetable juice (such as watermelon juice and papaya juice mixed with milk), which is both nutritious and clean.

5. Don't eat too many cold drinks.

When the weather is hot, the body is as hot as burning. Eating some cold drinks can make people feel relaxed and refreshed, help to dispel the heat in the body, and is of great benefit to heatstroke prevention and cooling. However, many children are addicted to cold drinks at present. Popsicles and ice cream can be eaten several times in a row, and it is not uncommon to drink a few bottles of frozen drinks every day.

Eating a lot of cold drinks will cause a sudden drop in the temperature of the gastrointestinal tract, reduce local blood circulation, easily lead to digestive dysfunction, and also induce frequent mild abdominal pain. Although cold drinks also contain some nutrients, they are not comprehensive and do not meet the requirements of a balanced diet. Long-term addiction to cold drinks will inevitably affect normal nutrient intake, thus affecting growth and health.

6. Foreign fast food should not be a snack.

McDonald's, KFC and other foreign fast food have high fat content and unbalanced nutrition (lack of vegetables and fruits). Long-term consumption is not good for children's normal growth and development, and some children often eat these foods, leading to obesity. Therefore, children are required to go once a week or once a month, and they cannot eat every day.

7. It is not advisable to buy snacks with toys.

In recent years, in order to attract children to buy their snacks, many manufacturers put game cards or various trinkets and toys on the packaging bags. These by-products are not disinfected, do not meet the requirements of food hygiene, and are easy to infect. Moreover, these toys have great safety hazards and are easy to be inhaled and eaten by mistake. Toys in food have been banned in China. Eating snacks in moderation is good for physical and mental health: snacks are the favorite of many women. They eat when they are happy and when they are unhappy. Why is it so amazing? Psychologists believe that in nature, the mechanism of eating snacks and touching themselves is the same. The purpose of eating snacks is not only to meet the needs of hunger, but also to relieve tension and eliminate inner conflicts.

When food comes into contact with the skin of the oral cavity, on the one hand, it can transmit sensory information to the brain center through the skin nerve, resulting in a sense of comfort, so that people can eliminate their inner loneliness through contact with external objects; On the other hand, when the mouth touches food and chews and swallows, people's attention center can be shifted to tension and anxiety, and another exciting area can be generated in the feeding center of the brain, so that the tension and excitement can be suppressed and finally the body and mind can be relaxed.

It's not easy to sit in a boring office space for seven or eight hours, and you have to think about problems, so to reduce work pressure or think quickly, your brain needs to be nourished in time, and those snacks in the drawer can play a role. Rich in nutrition and relatively low in sugar and fat, it is an ideal snack for daily use. For example, low-fat cheese, biscuits containing crude fiber or ordinary chocolate biscuits, and eat less sweet bread and sandwiches. If you are not very hungry, dried fruits such as raisins, preserved apricots and figs are also good choices. In addition, there are apple slices or banana slices. These foods taste fragrant and crisp, but they are not fried, but baked at high temperature. Drying the water in the fruit will not only reduce the nutritional loss, but also reduce the fat and calories. Eating more will not lead to obesity.

1, sunflower seed: it can be beautiful. Sunflower seeds contain protein, fat, vitamins and minerals, among which linoleic acid is particularly rich. Linoleic acid helps to keep skin soft and prevent skin dryness and pigmentation.

2, peanuts: can prevent skin diseases. Vitamin B2, which is rich in peanuts, is one of the vitamins that China residents lack in their daily diet. Therefore, deliberately eating more peanuts can not only supplement the deficiency of vitamin B2 in daily diet, but also help to prevent and treat many diseases such as cleft lip, itchy eyes and seborrheic dermatitis.

3. Walnut: Ke Xiujia. Walnut is rich in auxin, which can make nails firm and not easy to crack. At the same time, walnuts are rich in plant protein, which can promote the growth of nails. Eating walnuts often helps to show the toughness of nails.

4, jujube: prevent scurvy. Jujube is rich in vitamin C and is called "live vitamin C pill" by nutritionists. Without vitamin C in the diet, people will feel tired and even get scurvy.

5. Cheese: Strong teeth. Cheese is a "rich mineral" of calcium, which can make teeth strong. Nutritionists show that an adult who eats150g cheese every day will help to achieve the goal of never aging.

6, figs: promote blood circulation. Figs contain a chemical similar to aspirin. Can dilute blood, increase blood flow, so that the brain can supply enough blood.

7, pumpkin seeds and pistachios: rich in unsaturated fatty acids, carotene, peroxide and other substances, moderate consumption can ensure cerebral blood flow, making people energetic and radiant.

8. Toffee: It contains sugar and calcium. Proper consumption can replenish brain energy, make people refreshed and moisturized.

9. Chocolate: It can make people feel happy and beautiful, and it can produce the same in-vivo reaction substances as when they are in love.

10, sesame paste: It has the effects of blackening hair, moistening hair and nourishing blood. The correct eating method can prevent white hair and hair loss and make hair black and bright.

1 1, raisins: It has the effects of benefiting qi, enriching blood and caring skin, but attention should be paid to hygiene.

12, mints: can moisten the throat, remove bad breath, eliminate internal heat, and make people feel refreshed.

13, citrus, oranges, apples and other fruits: rich in vitamin C, it can slow down or block the synthesis of melanin and whiten the skin. It is an alkaline food, which can keep the blood neutral or weakly alkaline, thus having the effect of fitness and beauty.

14, beef jerky, grilled fish fillet: rich in protein, iron, zinc, etc. Moderate consumption makes the skin rosy.

15. Milk beverage: It contains one third of milk, sometimes fortified with vitamins and trace elements, and is one of the nutritious beverages.

I believe that most girls hate and love snacks. What they hate is that small bites of food are surprisingly high in calories. As for love, it goes without saying that you have met women who don't like snacks. Almost all women fantasize about having a snack that can satisfy their appetite without getting fat. If they can bring a beautiful face or lose weight, it will be almost perfect. So is this dream snack really available? The answer is yes. There are snacks that are not fat. Eat snacks that are not fat: Tizi Tizi is rich in vitamins C and E, which provides antioxidant protection for the skin, effectively divides free radicals and aggravates the external environment's damage to the skin. Raisins are a kind of fruit with high nutritional value, especially with high sugar content and easy to get angry, so people with yin deficiency and internal heat, loss of body fluid and constipation should not eat them. In short, raisins are rich in nutrition and warm in sugar. Eating too much will lead to excessive internal heat, constipation or diarrhea, and boredom. Eat snacks that are not fat: prune relatives, which contain most prunes, seem to be the favorite of Japanese girls. Regardless of national feelings, the beauty and health care effect is still good. Eating snacks that are not fat: the most complete snack in plum legend, rich in dietary fiber and various trace elements. It is said that it retains the local nutrients except vitamin C in fresh fruit, and has the effects of beauty, weight loss and health care. Coupled with less calories, it naturally becomes the first snack. Eat snacks that are not fat: Generally speaking, the content of fat and cholesterol in the sea is not very high, and amino acids, trace elements and other nutrients needed by the human body are very rich. Seaweed is also low-calorie and high-fiber, rich in vitamin B. I heard that it can also fight cancer. Eat snacks that are not fat: biscuits, bread and cakes are made of flour, sugar and a small amount of oil. They are rich in carbohydrates and B vitamins and are secondary sources of vitamin B 1 and nicotinic acid. If you come to work at dusk and don't take care of breakfast, then choose this kind of food, because they can provide energy for brain cells, make people smart and improve the efficiency of safeguarding rights. Eat snacks that are not fat: Fruits are rich in vitamins, minerals and dietary fiber, but they are low in protein and fat. Eating different kinds of fruits often can promote appetite, help digestion and cure constipation, which is very beneficial to human health. If you have eaten enough staple food for three meals, it doesn't hurt to eat a fruit during the break. They are rich in vitamin C, which can enhance your immunity. Eat snacks that are not fat: Milk contains rich and excellent protein, calcium and amino acids in a proper proportion. Yogurt is not only nutritious, but also easy to digest and accept, especially suitable for lactose intolerance. Drink some milk or yogurt every day to get rich protein and calcium. Many women like to eat nuts such as almonds, pistachios, peanuts and melon seeds. They are rich in protein, carbohydrates and mineral alcohol, but they are high in fat and should not be eaten too much. Fast food such as hamburgers, pizzas and instant noodles are high in fat and calories, but low in vitamins and mineral wine, and have low nutritional value. When you are hungry, you can chat to fill your hunger, but you can't eat more, otherwise you will get fat, and you will simply get cardiovascular and cerebrovascular diseases, which will damage your health. In a word, the snacks in the store are very beautiful, but when choosing, we should pay attention to nutrition and scientific collocation. Extraordinary demand is exaggerated: it is more suitable for white-collar workers to lose weight.