Disease Control expert: eat moon cakes like this, healthy, delicious, not gaining weight

The Mid -Autumn Festival is approaching, and the festival atmosphere is getting stronger. On the major business super -online shopping platforms, traditional moon cakes and new moon cakes are compelling. How to choose a variety of moon cakes? How can I enjoy deliciousness? The deputy director of the Environmental Health and Food Safety Institute of the Wuhan Centers for Disease Control and Prevention, Liang Gaodao, is a guest of "Disease Control Experts" in this period to teach you how to choose moon cakes and eat moon cakes.

■ 100 grams of moon cakes is about 400 calories, which is 3-4 times the rice

Moon cakes mean reunion, beauty, and harmony, which is an indispensable theme for the Mid -Autumn Festival. However, the good -looking and delicious moon cakes are also regarded as "calories bombs". The heat of a moon cake is equivalent to three bowls of rice. In fact, is this still alarmist?

According to Liang Gao Road, the nutritional ingredients of moon cakes depend on the raw materials used in moon cakes, but in general, moon cakes are high sugar, high -fat, and high -calorie foods. The calories of 100 grams of moon cakes are about 400 calories. If it is egg yolk and cloud legs, the calories will be higher, and the calories of 100 grams of rice are about 120 calories. Essence

What is 100 grams? Generally speaking, a small bowl of rice is about 200 grams, which is equivalent to the size of two fists. Moon cake specifications have been more common in 100 grams in the past. Now with the change of health concepts, the specifications of 50 grams to 70 grams have become the mainstream of the market. In this way, one moon cake is exaggerated, but it is not an exaggeration to call it "heat bomb".

In addition to high calories, moon cakes are also representatives of "sugar oil mixture". The core of sugar oil is high carbon and high fat, which means that the sugar oil ratio in this food is extremely high and other nutrients are very small, and the calories are high and sugar is fast.

Human body synthetic fat requires two necessary conditions: the body has the energy of surplus and the synthesis mechanism. The high sugar in the moon cake will increase blood sugar sharply. In order to balance blood sugar, the body needs to secrete a large amount of insulin, and insulin can promote fat synthesis. Therefore, the "sugar and oil mixture" objectively stimulates the weight of synthetic metabolism, which is the biggest stumbling block on the road of weight loss.

■ Be wary of "invisible sugar", "sugar -free moon cake" should not eat more

As the concept of health is deeply rooted in people's hearts, merchants have launched a variety of "sugar -free moon cakes", which is becoming more and more popular in the market. So, is "sugar -free moon cake" really sugar?

Liang Gaodao introduced that in people's impression, "sugar" is sweet, and not sweet food is sugar -free. However, this is not the case. It is scientifically mentioned in the sugar content of food. It means that after the food is digested by the human body, the ultimate decomposition product is sugar.

The rice and steamed buns we usually eat, if chewed in our mouths for a long time, we will feel the sweetness, because the starch is decomposed by the saliva amylase in the mouth into maltose. If you enter the intestine further, it will decompose to glucose and be absorbed by the human body.

"The main ingredients of moon cakes are flour, so it is sugar -containing food." Liang Gaodao introduced that ordinary moon cakes will add sucrose to increase the feeling of import, while sugar -free moon cakes add various sugar alcohol sweeteners to replace sucrose. These sugar alcoholic sweeteners are slightly lower than the calories of sucrose. Because the starch raw materials and edible oils used in moon cakes are not small, the unit weight of its unit is still much higher than ordinary staple foods such as rice. Therefore, sugar -free moon cakes are not the gospel of people who lose weight. Eating too much will increase blood sugar.

When making "sugar -free moon cakes", sugar alcohols used to replace sucrose mainly include maltol, xylitol, moss, sorbitol, etc. Its sugar lift index is much lower than that of sucrose. It is easy to be absorbed by the human body. If the intake is large, it may cause gastrointestinal discomfort such as diarrhea, flatulence. Therefore, for diabetic patients and people with weight loss, "sugar -free moon cakes" are better than ordinary moon cakes, but it is still not suitable for eating more.

■ Moon cakes eat at most one day, and reduce the intake of staple food accordingly

There is no soul without moon cakes. You must enjoy deliciousness and pay attention to health, you have to pay attention to eating moon cakes.

Liang Gaodao introduced that the most important thing for healthy moon cakes is the appropriate principle. A 100 grams of moon cake, eat 1/4-1/8 at a time, it is best not to exceed half a day; a moon cake of about 50 grams should not exceed one a day; if you want to taste a variety of flavors Become a small piece and share it with relatives and friends. It should be noted that when you eat moon cakes, you must reduce the intake of staple food accordingly, control the overall heat, and do not eat moon cakes as snacks when eating and drinking.

In terms of consumption time, because moon cakes are high -sugar foods, for those with gastrointestinal discomfort, it is likely to eat moon cakes for breakfast, and pantothenic acid will occur in the morning. In addition, it is not suitable to use moon cakes in the middle of the night, which will increase the burden on the stomach. It is recommended to eat lunch or dinner. You can use tea or porridge side dishes to relieve tiredness, or eat with low sugar fruits such as oranges and grapefruit.

In addition, people with special dietary requirements such as "three highs" must pay attention to the ingredient table and nutritional component table of moon cakes, compare the dietary guidance given by the doctor or clinical nutritionist, and choose to eat with a moderate amount. There are sugar in the ingredient table, and people with diabetes cannot be eaten. For sugar -free moon cakes, you should also check the calories per 100 grams and strictly control the amount of consumption with other foods. People with a history of allergies should also pay attention to whether there are allergies in the ingredients for the unfamiliar mooncakes.

Generally speaking, moon cakes, as a festive seasonal food, are eaten in an appropriate amount of ordinary people. They basically do not have any health risks. However, people with special health and health needs need to pay attention to their ingredients and nutritional components.(Wang Huaiji, a reporter from the Yangtze River Daily) [Editor: Yu Lina]

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