Many people will have some misconceptions about food nutrition and use this knowledge in the selection of foods. As a result, they will cause malnutrition and affect their health. Therefore, it is necessary to get out of these common mistakes:
Misunderstanding 1: The more white the rice, the higher the nutrition
The degree of whiteness of rice is related to the degree of removal of rice bran from the outer layer of rice. The higher the degree of rice bran removal, the higher the nutritional loss, although the rice is white. Rice bran is rich in B vitamins and dietary fiber, rice germ contains vitamin E and polyunsaturated fatty acids. People who regularly consume polished rice are prone to vitamin B1 and vitamin B2 deficiency, so rice is not as white as possible.
Misunderstanding 2: Vegetable nutrition is not as good as fish and eggs
All kinds of foods have their own characteristics of nutrient content. Fish and eggs contain rich protein and fat. Vegetables are rich in vitamins and minerals. Foods contain carbohydrates and B vitamins are more abundant. Because the body needs a comprehensive balance of various nutrients, it can not only focus on protein and fat intake, but ignore the intake of vitamins and minerals.
Misunderstanding 3: Lean meat does not contain large amounts of fat
· In general, the fat content of pork lean meat is the highest in all kinds of meat, up to 25% to 30%, while the rabbit meat is the lowest, only O.5% to 2%. The fat content of chicken (without skin) is also relatively low. The fat content of beef is generally below 10%, but if it is a beef, even the loin is covered with fine fat spots, and the fat content even exceeds that of pork.
Misunderstanding 4: Eat more vegetable oil will help longevity
Population surveys and experiments have shown that people with high animal fat intake have a higher incidence of cardiovascular disease. People with high intake of vegetable oil have a lower incidence of cardiovascular disease. However, it is strange that the life span of both types of people is high. There is no big difference. According to the survey, the reason is that the incidence of cancer in people with high intake of vegetable oil is relatively high. If you eat more vegetable oil, it is best to add antioxidants such as vitamin E.
Misunderstanding 6: Western fast food nutrition
Nutritionists believe that Western fast foods are high in calories, high in fat, lacking green vegetables, lack of dietary fiber, and unbalanced nutrition. Other quality snacks have similar problems. Regular consumption is bound to bring about the consequences of malnutrition.
Misunderstanding 7: Fruit instead of vegetables
Fruit can be used as a supplement to vitamins and mineral nutrients, but it cannot replace vegetables. Because the vitamins and minerals in the fruit are not comprehensive enough, for example, 100 grams of apple contains only vitamin C4 mg, while 100 grams of rape contains vitamin C36 mg. In China's medical book 5,000 years ago, "The Emperor's Internal Classic," he pointed out that the "grain is for raising, five dishes for filling, five animals for benefits, and five fruits for help" dietary structure. Cereals are the main foods to nourish the body. Meat is the food that replenish the body (rich in protein and fat). Vegetables are the main foods to supplement vitamins and minerals. Fruits are supplemental foods for nutrients. Various types of foods have their own characteristics and Nutritional effects.
Misunderstanding 8: Natural foods must be harmless to the human body
Food chemical analysis also found that many natural foods contain harmful substances. For example, there are hemolytic substances in green beans, toxins in germinated potatoes, and certain fishes contain substances that may cause poisoning, such as glue, etc. If these foods are improperly handled, there will be danger.
Misunderstanding 9: Foods with added additives must be harmful
Compared to tobacco and alcohol, food additives cause little harm to healthy adults. As long as we comply with the relevant national regulations, the additives that are allowed to be used are quite safe, and the benefits outweigh the disadvantages.
Misunderstanding 10: meat bone soup calcium supplement
The recommended daily intake of calcium for adults is 800 milligrams, and patients with fractures need more. Many people, especially those suffering from bone fractures, like to use calcium supplements from meat bone soup. In fact, the calcium content in meat bone soup is not high. Some people experimented and cooked soup with 1 kilogram of meat bones for 2 hours. The calcium content in the soup was only about 20 milligrams. Due to bone marrow, meat bone soup has a fairly high fat content. Therefore, supplementing calcium with meat bone soup is far from meeting the needs, and milk or calcium preparations should be used to supplement calcium.
Misunderstanding 11: Foods containing multiple amino acids are advanced nutrition
There is no mystery about the amino acid itself, it is just a component of the protein. Foods contain proteins and naturally contain amino acids. Cheap corn and potatoes contain many amino acids. Since healthy people have the ability to digest protein, they can completely obtain amino acids from ordinary foods, and there is no need to drink expensive amino acid nutrient solution.
Misunderstanding 12: eat only at night, do not eat can lose weight
In fact, the main cause of simple obesity is excessive energy intake, and it consumes too little energy, which turns into fat accumulation in the body and forms obesity. The three major nutrients that produce energy are proteins, fats, and carbohydrates. 1 gram of fat produces 9 kcal energy, and 1 gram of protein and carbohydrate produces 4 kilocalories of energy. Eat less carbohydrates can reduce intake of energy, but eat more meals will eat more fat, resulting in higher energy, can not achieve the purpose of weight loss, anti-intake of nutrients can not be balanced, is not conducive to health .
Misunderstanding 13: Tonic supplements in winter
The so-called supplement is for lacking, what is lacking and what is lacking does not make up. According to the National Second Nutrition Survey, the supply of protein in the diet of our country’s residents is sufficient, and the general population does not need to replenish protein; and excessive protein supplementation will increase the burden on the liver and kidneys and increase calcium output, making it more likely to produce deficiency. Calcium, so there is no need to add protein in general, only to supplement when the disease or special needs increase.
Misunderstanding 14: Vitamin C is prone to kidney stones.
Vitamin C is an acid cofactor that is associated with collagen synthesis, wound healing, and brittleness of blood vessels; vitamin C also has antioxidant effects, promotes iron absorption and immune function; adult daily recommended intake is 100 mg The tolerable maximum intake is 1000 mg. According to statistics, vitamin C supplementation does not cause kidney stones as long as the daily intake is within 1,000 milligrams.
Misunderstanding 15: Salt-free foods do not contain salt
Salt is sodium chloride, but in addition, sodium also has various compound forms. Because of the large amount of sodium ions in the blood, animal foods contain more sodium without exception. In addition, processed foods also contain large amounts of sodium. Therefore, even if you eat a food that is not salty, you can still get a lot of sodium.
Misunderstanding 16: The purer drinking water, the better
In fact, some of the many elements people need are obtained from drinking water. Mineral water containing certain trace elements or compounds can even be effective for certain diseases. Distilled water itself is almost solute-free and can dissolve some of the substances in the body. It is good for people who suffer from metal poisoning, but normal people often drink and may cause a lack of certain minerals.
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