Nutrition experts tell you | those cross-border food to eat?

, Associate Professor, Department of Nutrition and Food Safety, School of Food, China Agricultural University, Ph.D., Chinese Nutrition Society, China Health Education and Promotion Association.Often encounter such problems, can probably be summed up as "food classified" tangles. In fact, this kind of conflict of categorization not only occurs in the life of consumers, but also occurs among experts in different disciplines.For example, a variety of melons by plant classification should belong to vegetables, they are mostly the fruit of gourd plants, but watermelons, melons are indeed called fruit by the commercial community, because it is sold on fruit stalls, taste and eat the same as fruit.peanut is called
peanut
because its flavor, eating and processing methods are close to nuts, the food processing industry considers it a tree nut, consumers have no objection to it. But from a botanical point of view, peanuts are really the seeds of a legume plant, from a botanical point of view should be counted as beans. Nuts, must be the tree grow shell fruit, such as hazelnuts, walnuts and so on, and peanuts are the long herb seeds in the ground, can only be called "oilseeds", not nuts., for example, potatoes, sweet potatoes, taro, yams and other potato foods should be counted as vegetables or food, but also to see the wisdom.vegetable experts firmly believe that they belong to the vegetable category, because they are large and contain a lot of
VC
, while food experts insist that potatoes should be counted as food, because potatoes contain starch, in the past the waste time many people rely on them as a staple food,
1
pounds of food stamps can buy
5
pounds of sweet potatoes, and Europeans still eat potatoes as a staple food!, however, nutrition evaluation and business is not related, and botany is not related, mainly in terms of nutrient content and proportion. Only in this way can we know what role these foods play on our bodies and what other foods can be used to supply nutrients. Now, from a nutritional point of view, let's talk about these cross-border foods one by one.1
． Peanuts - classified as "tree nuts and oilseeds" and can replace tree nutsAre, botanically speaking, peanuts are indeed the seeds of legumes. But in terms of nutrients, peanuts are similar to most tree nuts and very different from most beans. Do you think red beans and mung beans can squeeze oil? These beans contain less than 1%
fat
. Peanuts, on the other
up to 40%
. Therefore, it is classified as oilseeds, nutrition and nuts, collectively referred to as nuts and oilseeds, or nuts for short. In other words, in a dietary pagoda, eating fried peanuts accounts for a share of tree nuts, not soybeans, not grains.2
． Chestnuts, ginkgo and lotus seeds - are staple foods they are often classified as nuts, or healthy ingredients, but they are all starchy plant seeds, and the basic nutrient content and grains are very close. For example, lotus contains more than
70%
starch, protein content of
12%
or so, containing a variety of
B
vitamins other than
VB12
, and rice, wheat is not very different. Therefore, when arranging meals, to count them in the food, not just as a snack, otherwise it is easy to get fat. Of course, Ginkgo and lotus contain some special medicinal ingredients that are not found in food. Therefore, they can not be eaten in large bowls, if you want to eat, can only be used in small quantities.3
． A variety of potatoes, as well as diamond horns and rye - some of the main foods between vegetables and grains are best replacedthey are fresh ingredients containing starch, and the nutritional value is somewhere between food and vegetables. If these foods are used as partial substitutes, they can enhance nutritional value and increase the supply of potassium,
VC
dietary fiber. If used as an alternative to vegetables, they contain too little carotene, folic acid and vitamin
K
to replace the nutrients of leafy green vegetables, and can lead to too much starch, which can easily lead to fattening. Therefore, if you eat dishes containing potatoes, taro, or eat diamond horn, steamed rice as a snack, it is necessary to reduce the staple food accordingly.4
． Cherry tomatoes - between vegetables and fruits, best used as an alternative to vegetables sage fruits, known as cherry tomatoes, are foods between fruits and vegetables. In terms of sugar content, it is a little less than most fruits and a little more than most vegetables. So, if you eat fruit, it's especially suitable for people who need to control their blood sugar, as well as those who need to lose weight, because less sugar means less energy (calories, calories) and a lower blood sugar response. If it's a vegetable, there's no problem eating raw. Just if you add a lot of salad dressing to mix, wipe out its low-energy advantage.5
． Fruit corn and sweet corn grains - belong to starchy vegetables, similar to potatoes, can replace a small number of staple food fruit corn belongs to sweet corn, it is picked when the grain is not ripe, water, containing vitamin
C
, contains soluble sugar, but starch content is relatively low. Sweet corn grains sold in supermarkets, as well as canned "tender corn shoots", also fall into this category, they are all starchy vegetables. Sticky corn is even grain, because there is no
VC
, water is low, starch is high. Therefore, to give the child to eat a fruit corn, or to eat more than half a bowl of rice;6
． Beans, broad beans, peas - when young is a vegetable, old cooked belongs to the beans many plant seeds, in the "adolescent" picked down, even if it is vegetables, and after maturation, picked down, even beans or grain. For example, tender broad beans, fresh peas, tender beans, are considered vegetables, because they are watery, containing
VC
, starch is relatively small, and mature old broad beans, dried peas, dried soybeans, are considered beans. As for the beans did not grow much beans, of course, vegetables.7
． Soybeans, black beans - belong to soybeans, do not belong to food, can replace meat Many people cook porridge will put soybeans or black beans, because they are considered grains, and red beans, green beans, beans and so on are no different. In fact, both beans belong to soybeans, not grains at all, because they almost do not contain digestible starch. In Europe and the United States, soybeans and black beans are classified as high-protein foods, and fish eggs, because they are not only very high in protein content, but also can be made into tofu, dried tofu, vegetarian meat and other high-protein foods, some of the replacement of fish to supply protein. In other words, eating soybeans and black beans can replace fish, but not food.By contrast, red beans, mung beans, beans, dried peas, dried broad beans, etc., are all grains because their starch content is about
60%
, and the composition of grains is closer, although their protein and vitamins are more nutritious than most foods. some people might think: isn't it a classification, it's so true, it's too sentimental? In fact, food classification is not only a classification problem, the name of the problem, we arrange the daily nutritional supply is also very important. Because the nutritional value of each category of food has similarities, they can often be replaced by each other, while the nutritional value of different foods is far different, and it is more difficult to replace each other. , for example, for vegetarians, it is not available to replace meat with soybeans and black beans, and to replace meat with beans and peas. For example, for dieters, if you do not know that radon and dates can replace part of the staple food, eat rib stew, sugar water, and then eat a large bowl of rice, will let a meal of starch too much, can not achieve the task of weight loss. dietitians, if they don't understand the classification of food, they often make jokes about the design of their recipes. For example, clearly want to use tender peas to make a dish, should be in the "vegetables" to query the data of young peas, but the result is in the "dry beans" to check the data of dried peas, the latter energy value is three times the former! How terrible is the error in doing this out of the recipe? And how can a cook use dried peas to fry vegetables in a pot? , on the other hand, food classification habits often constrain our perception of food and how we eat it. For example, how different are cucumbers, tomatoes and melons and kiwis? It's just a little less sugar and a little less sweet, can't you eat it raw? Since cucumbers and tomatoes can be eaten on the table as cold mixed vegetables, why can hami melons and kiwis only be eaten in dessert after dinner? If these differences do not exist, then the so-called fruit must eat two hours after the taboo, not there is no basis? , for those cross-border food, how should be classified, the supermarket said not to count, the nutritional content of the matter!