What is junk food? Fried chicken drumsticks with hamburger fries, happy water with spicy cones…Anyone can cite several star junk foods.
According to the stereotype, junk food is fast food provided by fast food chains, and stimulating foods such as potato chips and spicy bars that are specially attractive to children. What they have in common is five highs: Among the five indicators of high calorie, high fat, high carbon water, high simple sugar, and high salt, junk food tends to occupy more than two high seats.
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· A pack of common spicy noodles has four highs: high-calorie, high-fat, high-carbon water, and high-salt. It can be described as a fighter among junk food
People eat food for four purposes: maintaining food and clothing, increasing happiness, maintaining health, and enhancing combat effectiveness. Before the Industrial Revolution, most people in the world were still on the food and clothing line, and the functions of food happiness, health, refreshment and other functions were still rare luxury goods. Ordinary people can only taste it occasionally during the holiday, and cannot enjoy it daily.
The commercialization of junk food is after the Industrial Revolution. The emergence of junk food such as canned food and fast food means that happy food has become popular for the first time, and ordinary people can enjoy convenient and cheap delicacy every day.
In the 21st century, people’s eating styles and choices have become quite diverse. At this time, what food is classified as junk food actually depends on your inherent eating habits. The particularly bad part of a person’s inherent eating habits is the most serious and lasting junk food that hurts this person.
The eating habits of contemporary people can basically be divided into four schools: eating pie, meat pie, grass pie and balanced pie. No matter which genre you are in, you will fall into the curse of junk food.
·Draw a cross on the dinner plate and divide it into four quadrants. After you arrange your food for the day according to the food potatoes (white), meat, eggs, fish (red), vegetables (green), and fruits (orange), you can show you Does it belong to eating pie, meat pie, grass pie or balanced pie?
Dinner Pie: One rice bowl = two Big Macs
According to this division, most Chinese people undoubtedly belong to the food school. Ten words can sum up the original sin of this school: “Eat a catty per meal, so salty and dead.”
Rice bowls, fried noodles, and fried rice sold in Chinese fast food restaurants far exceed McDonald’s in terms of calories, carbon water, and salt. On average, a single Chinese snack is equivalent to two Big Macs.
· The data of Big Mac and Honey Chicken Drumsticks are from McDonald’s official website. The other four kinds of rice data come from the Hong Kong Government Food Safety Center, and are converted to the same weight as the honey sauce chicken leg rice (564 grams). Since mainland China is more salt-loving, the sodium content per serving may be higher than in the table
· Distribution of daily sodium intake in various countries in the world. The scariest thing about Chinese fast food is too salty
Many people may feel unbelievable about these data, “I only eat two or two or three or two meals a meal, how can I eat one catty (564g) a meal? Is it possible to have so many calories?”
This misunderstanding probably comes from the trading habits when buying food:
When Chinese school cafeterias and street shops sell steamed buns, they ask customers how many to buy. However, the “two” here refers to the weight of dry rice, and the weight of cooked rice is 2.5 times that of dry rice. Two or three dry rice is equivalent to half a catty of eight or two rice, plus meat and vegetable oil juice with rice, usually more than one catty. Steamed buns, noodles and other pasta also have similar swelling.
Friends of the dinner party don’t have to doubt, you can really eat one catty per meal.
If you are an athlete or courier who consumes a lot of energy, eating one pound per meal for three meals is not too much. But for most of the workers who sit and work for long hours in workshops and offices, they eat a catty per meal, and some of the rice noodles eaten are probably used to grow fat and cultivate cardiovascular and cerebrovascular diseases.
Therefore, for the eaters, the real junk food is too much rice and too much salt.
· “Who knows that Chinese food on a plate, every grain is hard” used to be the frugal virtue of agricultural society; but in contemporary society, adults “try to eat as little as possible and throw it away” may save themselves the cost of medicine and serve the society The true virtue of provincial medical insurance
Many believers of the dinner party also like to drink porridge. Many Chinese believe that drinking rice porridge and millet porridge can nourish the stomach and invigorate the stomach; northerners also like to drink porridge as a soup after dinner. If they do not drink porridge after dinner, their stomachs are empty.
However, after porridge is cooked more thoroughly than dry rice, its calories are easier to absorb, and the glycemic index is higher. Drinking porridge in a large bowl is easier to gain weight than eating steamed buns.
For people with high blood pressure, high blood fat, and high blood sugar, the real junk food is thick porridge, large bowl of porridge, and after-dinner porridge. Especially for diabetic patients, drinking too much porridge will quickly increase blood sugar and the danger is uncontrollable. It is best to quit porridge.
In response to these stubborn illnesses of the eating group, the meat eating group believes that a thorough meat eating revolution must be carried out: people should not eat, they should eat meat.
Meat Pie: Don’t want to eat meat
The tradition of meat as a staple food has existed in ancient times, and it is mainly popular in animal husbandry civilization. Historically, the peoples whose main business was animal husbandry have also evolved genes that are more suitable for eating meat.
For example, researchers found that some Kazakhs have mutations in the LIMA1 gene, which reduces the efficiency of intestinal cholesterol absorption and blood LDL-C levels. This partly explains why Kazakhs eat more beef and mutton, but the prevalence of cardiovascular and cerebrovascular diseases is low. Yu Han people.
·When low-density lipoprotein cholesterol (LDL-C) in the blood is too high, it is easy to cause problems such as atherosclerosis
After World War II, the invention of various high-fat and low-carbon recipes made the meat-eating culture popular all over the world. Especially in the early 21st century, the popularity of meat-based Atkins recipes directly led to a major decline in the sales of pasta, rice and donuts in the United States. Meat Pies believe that eating meat is healthier than eating grains.
However, the modern meat-eating pie has been questioned since its birth: are you born with a lack of the meat-killing genes of the herdsmen of animal husbandry, can you resist the greasiness of meat? Are you not afraid of high blood pressure, myocardial infarction and cerebral infarction from eating meat?
Robert Atkins, the inventor of the Atkins recipe, gave his life for his career. Medical examination showed that he suffered from high blood pressure and myocardial infarction for many years, and eventually died of a failed cerebral infarction thrombus removal operation.
A number of studies have found that after replacing sources of saturated fats such as red meat in the daily diet with sources of polyunsaturated fats such as vegetable oils, the incidence of cardiovascular and cerebrovascular diseases can be reduced by 30%. However, people who eat meat pie will refute that some studies believe that eating more meat has no effect on cardiovascular and cerebrovascular diseases, or even benefits.
What is the relationship between eating meat and cardiovascular and cerebrovascular diseases? It is not yet completely clear. But what is certain is that for the descendants of agricultural civilization, meat as food is quite dangerous. In 2010, a follow-up study of 120,000 people for more than 20 years showed that all-cause mortality, cardiovascular and cerebrovascular mortality, and cancer mortality were all increased among those with high-fat, low-carbon water diets. In 2018, a 25-year survey of 15,000 people showed that people with high-fat, low-carb diets (those who contribute less than 30% of carbohydrate calories) have four years of life less than those with normal carbohydrate diets.
·The proportion of carbohydrate intake is too low or too high, will increase the risk of death
However, meat-eating recipes such as the Atkins diet and the ketogenic diet still have strong vitality because it can help people lose weight.
Researchers have conducted a comprehensive comparison of various weight loss programs and found that the low-fat and low-carbon programs have similar weight loss efficiency. However, the meat-eating diet program is still becoming more and more popular because it is more in line with people’s natural desires and is less painful to execute: the cooked meat has the aroma of animal fat, which makes most people feel that meat is better than rice. . Compared with other fasting and weight loss programs, the psychological burden of more meat and less food programs is much smaller.
But in the final analysis, whether it is eating too much or eating too much meat, too much intake will turn into harmful garbage in the body. However, in the face of the reprimand of “you eat too rubbish”, some big appetizers of eating pies and meat pies will move out junk food lover Warren Buffett to stand off arrows.
Buffett can eat junk food, why can’t I?
The daily diet of billionaire Buffett is often high-calorie, high-fat, high-carbon water such as burgers, fries, cola sundaes, and very few vegetables. But didn’t Buffett still survive the 89-year-old age, still alive?
Buffett in the fast food cluster
Yes, Buffett’s daily diet is full of high-calorie junk food, but Buffett is born with a good gene, and his mother lived 93 years old; he insisted on high-intensity sports (table tennis, running) and mental exercise (reading 500 pages of literature every day) ), frequent physical examinations and excellent indicators. Moreover, compared with its height of 1.78 meters, Buffett’s daily intake of more than two thousand calories is not high.
In other words, Buffett can eat junk food because he has excellent genes, exercise habits, regular medical monitoring and reasonable calorie control. For everyone who wants to follow Buffett’s junk food, these four questions need to be asked:
Are you genetically superior? Do you exercise every day? Have you checked regularly? Do you control total calories?
If you do well in these areas, you can relax yourself like Buffett in terms of diet; after all, humans are omnivorous animals with very flexible diets. Even if a person is partial eclipse, other health habits can often offset the disadvantages of partial eclipse. .
However, if you are not perfect in these aspects, you may need to go to the equilibrium.
The proposition of a balanced diet can be expressed by the Harvard Medical School’s four-quadrant diet: in the daily diet, the ratio of whole grains, meat, eggs, fruits and vegetables should be 1:1:2. This is probably the most longevity recipe of the contemporary.
·Compared with refined rice noodles, whole grains such as brown rice, whole wheat flour and oatmeal contain dietary fiber, various vitamins and trace elements, which can help prevent cardiovascular and cerebrovascular diseases, various cancers, diabetes, hypertension and obesity. To stabilize blood sugar and mood swings
Some people would say that the meaning of life is not length, but height. So the question is: what should you eat when facing high-intensity and difficult tasks?
Eat to win
The types of human activities are very different, and the preparation recipes of sumo wrestlers and catwalk models cannot be the same. However, we can still roughly select the two types of standardized sports that best represent the pinnacle of human competition: the most popular physical competitive football, basketball, and the most popular intellectual competitive chess.
Messi and C. Ronaldo have been fighting for many years, but their recipes are very similar. They can be summarized as three meals and three meals: no candy, no fried, almost no red meat; white meat such as chicken and fish, whole grains, Eat vegetables and fruits. The daily diet structure of the two is quite in line with the requirements of the four quadrants of a balanced diet.
·Cristiano Ronaldo and Messi
·The star Rooney is eating candy. Some people believe that eating sugar and drinking during holidays and poor diet control are one of the reasons why Rooney’s peak period is shorter than his peers Messi and Ronaldo.
As time gets closer and closer to the start of the game, the star’s dietary calorie source gradually shifts from a balanced diet to a high-quality carbohydrate diet.
Messi’s public recipes
The recipes of basketball superstar LeBron James are quite similar. They switch between eating meat, eating grains and eating miscellaneous foods in different periods.
Part of LeBron James’ recipes
· Normal LeBron, LeBron waiting to lose weight and LeBron in wartime
However, in contemporary society, physical challenges such as football and basketball players are limited after all, and more common are mental challenges-what should we do if we approach the deadline of major examinations or heavy mental work?
Chess is a sit-down game, but the recipe structure of chess masters is quite similar to that of the stars: usually a balanced diet, and a few hours before the war, it is changed to fruits, cereal bars, pretzels, cookies, low-fat cereal yogurt Wait for carbohydrate diet.
This is because the digestion and absorption of these carbohydrate foods is smooth. On the one hand, the digestion process takes up less physical energy, and on the other hand, it can release energy quickly to achieve physical and mental bursts, but it will not cause violent blood sugar fluctuations like candy.
Therefore, the high-carbon water diet that is considered “junk food” at other times may be the best reference for preparing recipes. In this regard, the question of “what is junk food in the end” will ultimately depend on your activity context.