This "tofu" does not replenish calcium. You think the five healthy diet methods may be counterproductive!

Often hear

"Drinking fruit juice is equivalent to eating fruit"

"Eating fruits and vegetables is equivalent to eating vegetables"

"Eating sucrose -free food is equivalent to eating sugar -free food"

Are these claims real?

Don’t worry

Small circle will invite related experts

In this section to distinguish between true and false for you

Hurry up and take a look at the small circle ~


Eat Japanese tofu = Tofu?


Drink lactic acid bacteria drink = drink yogurt?


Drink fruit juice = eat fruit?


Eat sucrose -free food = eat sugar -free food?


Eating fruits and vegetables crispy = vegetables?

Yue Hong

Beijing Institute of Nutrition Source

Associate researcher

Eat Japanese tofu = Tofu?

Japanese tofu is also called Yuzi tofu. Although the name is "tofu", it is not a real tofu.The tofu we usually talk about is made of soybeans as the main raw materials. Although Japanese tofu tastes smooth and the laidone tofu is similar, soybeans are not seen in the ingredients. The main raw materials are water and eggs.The products will also be marked as "egg tofu".

In addition to the differences in raw materials, Japanese tofu is not as good as tofu in nutrients.Compared with the same smooth lactone tofu, the content of lactone tofu is 5 grams per 100 grams of protein, and the content of sodium per 100 grams is only 6.4 mg; and the content of Japanese tofu per 100 grams of protein is less than 4 grams, and the content of the protein is less than 4 grams, and the content of the protein is less than 4 grams, and the content of the protein is less than 4 grams, and the contents of the tofu are less than 4 grams, and the content of Japanese tofu is less than 4 grams.The sodium content per 100 grams is high, almost more than 100 mg, and some or even 611 mg.This means that eating 100 grams of Japanese tofu will consume about 1.5 grams of salt. The whole day of salt intake can easily exceed the "less than 5 grams" recommended by the "Chinese Resident Dietary Guide".Risk of blood pressure.

In addition, real tofu, such as northern tofu, southern tofu, etc., in addition to supplementing protein to the human body, is also a good helper for calcium supplementation, but the content of Japanese tofu is not high.Therefore, do not take Japanese tofu as tofu. If you like to eat, you must pay attention to salt control.

Drink lactic acid bacteria drink = drink yogurt?

Many parents often buy lactic acid bacteria drinks for their children. They think they are similar to drinking yogurt. After all, they have lactic acid bacteria.In fact, the two are not the same, and the gap is still quite large.

Although both contain fermented bacteria, the protein content of yogurt is higher, and the content of fermented milk and flavor fermented milk is not less than 2.9 grams and 2.3 grams per 100 grams;The content can only reach 0.7 grams and 1 grams.In addition, the calcium content of yogurt is generally higher than that of lactic acid bacteria drinks. The milk content of lactic acid bacteria drinks is very small, and the sugar content is high.

Drink fruit juice = eat fruit?

Freshly squeezed juice is a healthy drink in many people’s minds. At least it is stronger than fruit juice drinks. It even feels that drinking fruit juice is equivalent to eating fruit. In fact, the two are not the same.

First of all, the nutritional value of fruit will be slightly reduced after the fruit juice is squeezed.The retention rate of vitamin C after the juice is 67.24%. If the residue is discarded after juice, it will further lose the dietary fiber.

Secondly, the sugar in the fruit juice is free sugar. The sugar in fresh fruits existed in the cells, called "endogenous sugar". After being squeezed, the cell wall was destroyed from the cells.Free sugar, free sugar has a greater impact on blood sugar, and it is easier to increase blood sugar.Frequent drinking juice instead of eating fruits will cause blood sugar to rise rapidly, calories high intake, which is not conducive to sugar control and weight control, and increases the risk of dental caries.

Studies have shown that eating complete fruits, especially blueberries, grapes and apples, can reduce the risk of type 2 diabetes, and drinking more juice will increase the risk of type 2 diabetes. ThereforeIn terms of health: complete fruit > Fruit puree> fruit juice.

Eat sucrose -free food = eat sugar -free food?

Diabetes patients are most concerned about "sugar and no sugar". Now many food packaging on the market says "sucrose -free", so as to attract the eyeballs of diabetic patients and increase sales.What needs to be reminded is that you must polish your eyes, carefully identify, and then start. Some are just sucrose -free food, not sugar -free food.Although sugar -free food does not contain sucrose, carbohydrates are sugar, and it is not only sugar that raises blood sugar, but also depends on the overall heat.

In my country’s "Pre -packaging Food Nutrition Tag" stipulates that the content of per 100 ml/100 grams of sugar does not exceed 0.5 grams, it can be claimed to be sugar -free.The ingredient table does not write sugar -free foods. It may also contain maltose, glucose, fructose and other sugar. They are not friendly to blood sugar control.

In addition to the visible "sugar", there are some "hidden sugar" that are not called "sugar" in many foods, such as wheat flour, rice noodles, starch, malt paste, etc., which contain "starch polysaccharides", although althoughThere is no sweetness, but after entering the human body, it will quickly increase blood sugar.

Therefore, patients with diabetes should be optimistic about the ingredients table when purchasing pre -packaged foods. If the first few "sugar" or "hidden sugar" listed above the ingredient table, choose carefully, do not use "sucrose -free food" as "Sugar -free food. "

Eating fruits and vegetables crispy = vegetables?

People think that eating fruits and vegetables is equivalent to replenishing vegetables, but this is not the case. Some fruits and vegetables are not only nutritional loss, but also high oil and calories, and they are not healthy at all.

There are two techniques for fruits and vegetables on the market.The former is the most commonly bought by everyone. The price is cheaper than the latter. The processing process has been fried. Not only does it lose most of the water -soluble vitamins, but the fat and calories are not low. Frequent eating will make people become "rounded".If you use this fruit and vegetable crispy instead of vegetables, you will also increase the risk of malnutrition.

The fruits and vegetables produced by the frozen dried process are better for the former. There is no oil during the processing process. The calories and fat are very low. They can also retain their nutrition such as vitamins and minerals to the greatest extent.Although it seems to be healthy, it is still better to eat fresh vegetables, and eating dried fruits in the same way does not mean eating fruits.

(CCTV Life Circle)

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