There is no such thing as junk food, only junk ways of eating
[Introduction] Look at the colorful and dazzling array of foods on the supermarket shelves. How many of them are junk food? How much of it is on our dinner tables? How much junk do we eat every day? The truth is, the food itself is not the problem; the problem is how we eat it.
Ingredients VS Methods: What is the real "junk"?
Food itself is not "junk"
The World Health Organization has listed the top ten junk foods, which include: fried foods, pickled foods, processed meat foods, biscuit foods, soda and cola drinks, convenience foods, canned foods, preserved fruits, frozen desserts, and barbecue foods. Please note: among these ten categories of junk food, no specific food names are mentioned, such as specific types of oil, grain, rice, noodles, poultry, meat, or vegetables. Instead, categories like "fried," "pickled," "canned," and "barbecued" are used. Therefore, to correctly understand and view junk food, the first concept to clarify is: food itself is not junk. What makes it junk are unscientific cooking methods and processing techniques.
Five "junk foods" get a defense
High-calorie foods are not off-limits
Senior beauty Jolin Tsai once revealed her diet and nutrition plan, completely refusing oil, sugar, and salt. The cakes, french fries, and ice cream that girls love most are like venomous snakes and scorpions to Jolin Tsai; she won't touch them. Occasionally eating a dry-fried steak without oil is already considered a major sin! Wherever she goes, she has no fate with delicious food. When eating hot pot, she even has to rinse the ingredients in plain water... Is this healthy enough? However, not long after implementing this nutritional plan, she started to break out in pimples frequently, which even posed a threat to her skin health.
Is it really necessary to set so many food taboos? You have to know, staring at one thing and eating it non-stop all day long is what's called a "junk way of eating." If you master the healthy "three elements" for junk food: moderation, regularity, and reasonable pairing, then you can redeem junk food.
1. Actually nutritious frozen foods
For many office workers with no time to cook, frozen dumplings are a blessing. But many worry that they are not nutritious enough. Nutrition expert Hu Xiaosong says: "I have visited the production facilities of legitimate frozen dumpling companies. As long as it's a well-known brand, they are very particular about the meat in the dumplings—how much from the rump and how much from the loin, how to mix the lean and fat, and they even calculate the vegetable content in the filling to ensure the best texture." Therefore, frozen foods are both delicious and nutritious, and there's no problem if you don't eat them for every meal.
2. Don't demonize instant noodles
Instant noodles, how scary! We've been warned since childhood: Don't eat instant noodles all the time! Are instant noodles junk? Yes, they are, but that only applies when you just eat the noodles plain without adding anything. The correct way to eat them is to choose non-fried instant noodles and add various vegetables and ingredients, cooking them in a pot like a stew. This is no different from a normal meal. Of course, considering that instant noodles contain some additives and preservatives, they can never replace a proper meal.
3. Cola is actually suitable for some people
Carbonated drinks have always been the most criticized. The reasons are high sugar content, bad for teeth, and excessive use of sweeteners. Indeed, we should avoid carbonated drinks, soda, brightly colored "fruit" drinks, and very sweet beverages. However, cola should be viewed in two parts. Compared to some other drinks, as long as you don't have a weak spleen and stomach, it's fine to drink some cola, especially for people with low blood sugar. Other drinks are also fine, such as some barley drinks and low-sugar, low-additive drinks. Of course, the best drinks are plain water, a moderate amount of tea, and your own freshly squeezed juice.
4. Eat hot pot with confidence
Being obsessed with hot pot is simply an incurable disease! The more you love it, the more you worry it's junk. However, it mainly depends on how you eat it. If you devour several plates of fatty beef at once, the high calories and fat will surely lead to high blood pressure, high blood sugar, and high cholesterol before you're even 45. The human body is naturally of a "hot" and "pure yang" constitution and cannot handle a large amount of "hot" foods. The scientific way to eat hot pot is to use less meat, more vegetables and tofu, eat some staple food, use light dipping sauces, and choose a clear broth if the weather isn't cold. This way, it not only doesn't harm the body but is also very nutritious and relatively light. You can even eat it often at home.
5. Switch to teppanyaki barbecue
Eating barbecue is the most delicious but is considered the most junk. This is because the barbecue process produces a large number of carcinogens, especially when the food is blackened, burnt, and smoking heavily. However, we have to look at both sides. On one hand, eating too much barbecue does have this problem. On the other hand, Koreans have eaten barbecue for many years without any apparent negative effects. The way to redeem it is to switch to teppanyaki and learn the Korean barbecue method—essentially, don't let the fire smoke touch the meat directly.
High-calorie junk foods can be cleverly paired into healthy weight-loss meals
There's no need to treat high-calorie foods as junk just to have a slim figure. The latest scientific research has found that these so-called high-calorie junk foods can actually help with healthy weight loss.
1. Red meat: As long as you choose the right meat, even a roujiamo or meatballs can help with weight loss.
Choose high-quality red meat
Lean red meat is a good choice for women who want to lose weight because it is rich in protein and iron, which the body takes a long time to digest. This means you won't feel hungry easily after eating lean red meat, so you won't eat too many snacks afterwards.
The best way to eat red meat is to choose ground beef labeled as 97% lean, which can have 5 grams less fat per serving than regular ground beef. If you want to eat steak, try to choose sirloin or T-bone steak. Generally speaking, a steak the size of a deck of cards is the best portion.
2. Ice cream: Women who eat at least one full-fat dairy product per day actually gain less weight than those who don't.
Ice cream isn't that harmful
Although researchers haven't fully determined the connection, they believe that linoleic acid found in milk can help with weight loss.
Eating a little cheese, ice cream, or drinking a glass of milk every day is actually one of the best choices for weight loss. The vitamin D they contain can also have anti-cancer effects. Whether you are on a diet or not, dairy products should be a part of your diet. But don't overeat, as full-fat foods do contain saturated fat. It's best to eat only two servings a day; if you want more, choose low-fat options.
3. Fried eggs: Protein increases satiety and reduces calorie intake.
Protein increases satiety
Eggs again, and fried with oil—very high in calories, right! However, research has found that overweight women who eat fried eggs for breakfast lose twice as much weight as those who eat bagels. This study suggests that the protein in eggs increases satiety, reduces hunger, and eating eggs for breakfast can effectively reduce the number of calories a person consumes throughout the day. In addition, eggs are rich in eight essential amino acids, all of which are essential for maintaining health.
4. Pizza, hamburgers: Add fiber-rich foods to avoid high calories.
Add fiber-rich foods to your hamburger
Fast food, a classic "junk food." But you can avoid the high calories by choosing fiber-rich options before you eat, such as ordering a whole-wheat pizza with vegetable toppings. Or, when eating a hamburger, add a box of corn kernels. Nutritionists believe that, just like protein, fiber is not quickly digested by the body, thus helping to maintain a longer feeling of fullness.