Who do you think you'll remember when you talk about star food
Quinoa, butter nuts, kale, falcon beans... These are the foods that often appear in the menus of light-food restaurants, dressed in “full nutrition”, which cost you a lot of money for health。
Are these hotter star foods really more nutritious than normal foods
The times of life (a micro-search for “lt0385” can focus on) interview experts to read you the nutritional truth about star food。
Experts interviewed
He's a clinician in beijing
Dr. Don maureen, clinical nutritionian, jenzi hospital, shanghai university of transport medical school
Star food vs general food: ok
In the eyes of many, “star food” is a superhero in food, whose nutritional value is higher than that of ordinary food and has the effect of helping to prevent multiple diseases。
In fact, just as superheroes are the product of comics, star food is the result of commercial speculation。
Butter, kale, hawks... These are often characterized by two characteristics: foreign “blood” + expensive (as opposed to ordinary food)。
It is undeniable that these foods are of good nutritional value, rich in multiple vitamins and minerals, and in some cases rich in unsaturated fatty acids or plant chemicals, but they are not the only food that can provide these nutrients。
It is not clear where the dividing line between ordinary and star food is。
Many common seasonal foods can reach similar nutritional levels at much lower prices than star foods。
The price replacement for star food
People-friendly foods are not necessarily nutritious, and popular star foods are actually replaced at par。
Butter
Butter nuts, also known as oil pears, guacamole and guacamole, are born in mexico and central america and have a sense of butter。
Its greatest health advantage is the abundance of unsaturated fatty acid, which reduces “bad” cholesterol, increases “good” cholesterol and contributes to cardiovascular health。
However, high prices make it unpopular, as imports are required, and many often buy hard and raw, with no taste for food。
Price replacement: cook peanuts
In terms of nutrients, peanuts can be cooked in a way comparable to butter fruit, with high levels of unsaturated fatty acid and even higher nutrients, such as protein, iron and food fibres。
However, the cooking of peanuts has low moisture content, so the heat is higher than that of butter and must be controlled, with only a small dose per day. And don't pick peanuts with a lot of salt and spices in order not to overtake salt。
Grange
It's been widely admired in recent years in the mediterranean coast to small asia, and it's worth a few dozen dollars to add kale to the salad, and it's more expensive, and it's a small net of red snacks。
Health loss is a pamphlet for kale, which also has the highest protein and vitamin c content among vegetables。
Price replacement: spinach
In terms of nutrition, spinach is no worse than kale and, at the same heat, the levels of potassium, magnesium and vitamins such as folic acid and vitamin k in spinach are higher than in kale。
The only lead for kale is high vitamin c content, but a single nutrient abundance does not warrant many times the price to be paid for it, especially since there has been a significant loss of vitamin c in expensive kale chips。
Eagle bean
Eagle bean is a common food in the middle east's vegetable system, and has been in the gym for a long time as a “star food” and some traders have even promoted it as a “breed-down diet,” with a small bag of ready-to-eat eagle bean at a price of $10 or tens of dollars。
Price replacement: cooking beans
The nutrients of the eagle bean are not so good, and our usual soybeans are better。
Potato proteins, unsaturated fatty acids, iron, potassium, magnesium, etc. Have higher nutrient content, lower calorie, and proteins are high-quality proteins at very high prices。
As a result, they cook a pot of beans at home, and it is also very economical to work as a snack。
Quinoa
Quinoa has raised the inca nation, which the ancient inca called “mother of food”。
The protein content of quinoa is higher than that of other common food crops, and amino acid composition is close to human demand. In addition, minerals, vitamins, diet fibres, etc. Are more comprehensive。
In addition, quinoa contains a variety of unsaturated fatty acids, with higher levels of vitamin b, vitamin e and folic acid。
In short, quinoa is relatively better among food crops if only one food is used to meet the nutritional needs of the human body。
Price replacement: oats, soybeans
The value of oats and beans is higher than that of quinoa, after taking into account overall nutrition and prices。
Quinoa itself is indeed a good source of staple food, but it is not the only source of staple food, and the whole grain is as good as the beans。
Salmon
Salmon fish are rare and small and are increasingly popular, with high prices in high latitudes, mainly norway, canada, japan and the united states。
The main health bright spots for salmon are high-quality protein and over-saturated fatty acids (mainly epa and dha)。
Price replacement: tuna canned
In terms of the protein content alone, tuna cans could well replace it。
The protein content of the two is not the same, it is food for low-saturated fat, low-carbon water compounds, and tuna is less saturated and fat, and mineral content, such as iron and zinc copper, is richer, but the levels of epa and dha are slightly lower than the levels of salmon。
It should be recalled that tuna cans are chosen to be immersed in springs rather than in oil。
Life's tip:
Except for breast milk for infants of six months of age, none of the foods is sufficient to satisfy the energy requirements of the human body and all nutrients, and only diets consisting of a variety of foods can satisfy the human needs for energy and various nutrients。
The food guide for the chinese population (2016) recommends that an average of more than 12 food items per day and more than 25 food items per week is the right way to balance diets。
