What are the hottest healthy foods of 2021?

 

In January of this year, Dr.
Lilac issued a questionnaire for the "National Health Survey", and a total of more than 60,000 readers participated in the survey
.
After aggregating and analyzing all the data, the "2022 National Health Insights Report" was produced
.

 

In this report, I am responsible for the interpretation of the nutrition section of the diet
.
When looking at the raw data of the report, I was impressed by several data:

 

1.
Eat healthier! 

 

First, it is gratifying that only one adult believes that their eating habits have become more unhealthy, and half of them believe that their eating habits have become healthier
.

 

So I wrote down the following thoughts and advice:

 

2.
Body trouble is a problem! 

 

Second, among all kinds of health problems, people's attention to the body surpasses the skin for the first time, ranking second, which is mainly caused by obesity-related body problems
.

 

3.
Sugar-free drinks are the hottest! 

 

Third, the hot word for food in 2021 is "sugar-free beverages", and people mentioned that the most purchased category is sugar-free beverages
.
Many people start to choose "sugar-free drinks", which is actually related to their body troubles.
Many people think that "sugar-free drinks" can help them lose weight and relieve their body troubles
.

 

Diet Beverages and Healthy Eating

 

The results of the survey for four consecutive years show that healthy eating has always been a topic of great concern to people
.
This year, people's expectations for healthy eating remain high, and more than half of people's eating habits have also improved
.
However, there is still a certain gap in people's self-evaluation and expectations of dietary health.
It can be speculated that people generally hope that their dietary health level can continue to improve while stabilizing
.
However, there are still misconceptions about healthy eating
.
For example, some people still pay more attention to taste.
In their opinion, delicious food is more important, and hot pot, malatang, etc.
will also be regarded as "healthy food" by them
.
Hot pot and Mala Tang are essentially boiled dishes with seasoning
.
Compared with frying and stir-frying, boiled vegetables are still relatively low in calories.
You can choose and match them according to your own preferences, so that the ingredients are diverse and the meat and vegetables are balanced.
As long as you are careful not to be too salty or too oily, you can still be very healthy
.
However, many people like to increase the bowl of sesame sauce and chili sauce when they eat hot pot and malatang.
.
.
it is not very healthy
.

 

The good news is that in the past year, people's dietary tastes have generally been more and more inclined to the "four-low" diet of low-salt, low-sugar, low-fat, and low-spicy.
The direction and goal of the "three reductions" ("salt, oil and sugar reduction") are also consistent
.

 

Among them, the first thing people think and respond to is reducing sugar
.

 

The survey found that more and more consumers are starting to give up sugar-sweetened beverages such as milk tea, snacks, and cola
.
Sugar-free cola, sugar-free milk tea, sugar-free lemon tea and other sugar-free beverages have become the most purchased "healthy foods"
.

 

Sugar-free drinks are drinks made with sugar substitutes
.
Sugar substitutes refer to another substance other than sugar that can add sweetness to food, also known as sweeteners, such as aspartame, cyclamate, and erythritol
.
They only need a small amount to produce enough sweetness, and they have almost no calories, and they are not directly involved in human metabolism, helping people to reduce sugar intake while enjoying delicious food
.

 

For those who want to cut down on sugar without losing the sweetness, choosing sugar-free foods and beverages that replace sugar with sweeteners is a great solution
.

 

Many people worry about the safety of sweeteners, and some people even think that some sweeteners, such as aspartame, have cancer risks
.
In fact, all sweeteners have to undergo a strict safety evaluation before they are allowed to be used, and they are only allowed to be used after they are considered safe
.
As long as it is an approved sweetener, it is safe to use it rationally and will not cause harm to the human body
.

 

Although sugar-free drinks are the first choice for people to choose "healthy food", we should also remind everyone that health is not as simple as giving up milk tea and drinking sugar-free drinks
.

 

First of all, sugar is not useless
.

 

Sugar is a carbohydrate and is one of the seven nutrients that the human body needs
.
Sugar can provide energy to the human body, and it also constitutes human antibodies,

 

Enzymes, cells, internal organs and other tissue components, it can ensure that fat is fully oxidized to form glycogen in the body
.
Moreover, sugar is also an important seasoning in the diet and an important ingredient in many foods, which plays an important role in meeting the needs on the tip of the tongue
.

 

People often think that sugar is unhealthy, but the key here is the "quantity", and too much sugar can be bad for your health
.
The Dietary Guidelines for Chinese Residents (2016) recommends that the daily intake of added sugars for ordinary adults should not exceed 50 grams
.

 

According to the results of the latest "Sugar Intake Level and Risk Assessment of Chinese Urban Residents", the average daily intake of 9.
1 grams of sugar per person in China's urban residents aged three and above, the energy supply ratio of sugar is also far lower than many in the world.
other countries
.
It can be seen that the sugar intake of most of us does not exceed the healthy recommended amount, so don’t panic too much about sugar
.

 

Secondly, don’t ignore the home kitchen for sugar control and sugar reduction
.

 

When people mention "sugar reduction", they think it's enough to give up milk tea and drink some sugar-free drinks, and often ignore the kitchen where everyone cooks three meals a day
.

 

The "Sugar Intake Level and Risk Assessment of Chinese Urban Residents" shows that the sources of daily sugar intake of Chinese residents are: cooking sugar (28.
2%), sugar-sweetened dairy products (24.
2%), baked goods (19.
9%) ), beverages (17.
7%)
.
It can be seen that cooking sugar is the main source of our sugar intake
.

 

Therefore, we should pay special attention to the healthy diet of our daily family.
We should also pay attention to reducing the amount of sugar in home cooking and diet, and adapt to and cultivate a light taste.
We should pay attention to eating less and drinking less sugary foods such as sweet and sour pork ribs and braised pork.
Coffee, eat tofu brain as little sugar as possible, thereby reducing sugar intake
.

 

Many people worry that eating too much sugar can lead to weight gain and obesity, which in turn increases body and appearance anxiety
.
In fact, the main cause of obesity is an imbalance in the total energy budget, not all sugar
.
The key to preventing obesity is to eat a balanced diet, maintain energy balance, and use up excess energy through physical activity
.

 

In general, health is closely related to the usual life>

 

1.
Balanced diet, balanced nutrition
.

 

In addition to quitting milk tea and drinking sugar-free beverages, you should also arrange your daily diet reasonably.
You can refer to the recommendations of China's Diet Pagoda, try to achieve a variety of foods and balanced nutrition to ensure the various nutrients your body needs
.

 

2.
Use healthy cooking methods
.

 

It is recommended to use more cooking methods such as steaming, boiling, blanching and cold salad, and use less frying methods; try to use as little sugar as possible in cooking, and learn to use only oil pots and oil spoons
.

 

3.
Regular exercise, eating and dynamic balance
.

 

In addition to improving your diet, you should also exercise as much as you can, at least 5 days a week for a total of 150 minutes of moderate-intensity physical activity, such as jogging for half an hour a day, or 6,000 steps, depending on your personal situation, moving is better than not moving Good
.
The "Guidelines for Physical Activity for the Chinese Population (2021)" also pointed out that the basic concepts and principles of exercise are: movement is beneficial, more movement is better, moderate capacity, and persistence
.