How to read the nutritional value table
How to read the nutritional value table? The various nutritional elements of food are closely related to our health, we can read the nutritional composition table, not only can quantify the control of intake, but also help us better fat loss and muscle gain, in fact, we are not very good at reading the nutritional value table, I give you a compilation of nutritional value table how to see the article, I hope to help you.
How to read a nutritional value table11. The presentation of the nutritional content table
It is usually a combination of text and charts that are printed on the back or side of the package as part of the food label.
Although many people habitually ignore it, this insignificant inch square actually reflects a lot of information, such as excess calorie intake can lead to obesity, excessive sodium intake can increase the risk of hypertension, and trans fats are associated with cardiovascular disease ......
The Nutrition Facts Table contains three main elements The Nutrition Facts table contains three main elements, from left to right, the name of the nutrient (item), the amount of the nutrient, and the Nutrient Reference Value (NRV%).
The first column: items
In the selection of nutrient items, the Chinese Food Supervision Bureau requires the use of the "4 +1" model, in addition to some of the recognized exemptions, all the nutrient table must be labeled with these five items.
Among them, "4" refers to the four core nutrients, i.e., protein, fat, carbohydrates, and sodium, and "1" refers to energy.
The second column: content
Because the `weight' of each serving of food is not the same, in order to keep things neat and tidy, each nutrient is usually presented in terms of content per 100g (ml) of food (and there are those who don't go by 100g, whichever is more practical).
So, if a bag of milk weighs 250g, and the ingredient list shows 3g of protein per 100ml, then the total protein content of the bag is 3g*2,5=7,5g, and the energy, carbs, fat, etc. are all in order.
The third column: NRV%
This column shows the nutrients contained in each 100g (ml) of food as a percentage of the nutrients that the body needs in a day, and the value reflects the recommended value of nutrients that an adult needs to consume in a day.
Take Coke for example, the usual listening pack is 330 ml, and each 100 ml contains 4% of the sugar that the body needs in a day, which means that by drinking this fat happy water, you will consume 4%*3,3=13,2% of the sugar you need for that day.
2, the relationship between energy and nutrients
Energy, also known as calories, mainly through the nutrients in the food in the body into, as the source of life, to ensure and support our daily vital signs and activities.
The traditional unit of energy is the kilocalorie (KCal), or large calories, corresponding to the international unit of kilojoules (KJ), we usually say that calories are small calories (Cal), corresponding to the international joules (J), the conversion of the relationship between the several:
1 kilocalorie = 1 large calorie = 1,000 small calories = 1,000 calories = 4, 186 kilojoules = 4,186 joules.
The energy we need is mainly obtained by three nutrients: protein, fat and carbohydrates, each gram of protein and carbohydrates can provide 4 calories, while each gram of fat can provide 9 calories, expressed in the formula is:
Food energy (KJ) = (protein * 4 + fat * 9 + carbohydrates * 4) * 4, 186
For example, the following bag of instant noodles, each serving contains 7,2 grams of protein, 17 grams of fat, 53,8 grams of carbohydrates, then the total energy is (7,2 * 4 + 17 * 9 + 53,8 * 4) * 4,186 = 1662KJ, and the labeling of the energy basically match.
In addition, in the four core nutrients, it is easy to ignore the "sodium", although sodium can not provide calories, but the relationship with health is close.
Sodium is mainly obtained from table salt, which is neither too little nor too much (not to be discussed here), and although today's diets are light and people are conscious of adding less salt to their cooking, few people pay attention to the sodium content of packaged foods.
Take squash as an example, although the rice, but do not eat more, every 100 grams of sodium content is as high as 128%, meaning that a few bar mouth down, today really do not need to eat salt.
Similarly, curd, ham, plums, and pickled foods are too high in sodium, and should be eaten in moderation.
3, identify the authenticity
Learning this knowledge is to be applied, the following list of several cases, we can buy food in the future can pay more attention to it, do not fall into the trap of bad business.
Trap 1: energy unit tampering
As the country is not mandatory to limit the unit of food calories, and many people on the big calories, kilojoules, calories and other silly distinction, some merchants in order to make the food calories appear lower, to the big calories for the unit of the labeling, but in fact, every 1 calorie is equivalent to 4, 186 kilojoules. Energy labeling although only 500, look not high, but the back of the unit is a calorie, converted into a kilojoule will be more than 2000, and usually a bowl of four two rice is only 500 kilojoule.
Trap 2: Energy share trick
Many high-calorie snacks, in order to make the calories and fat look lower, not per 100 grams of measurement, but per small portion of the unit.
Although the labeled values become lower, when converted, the calories and fat are simply off the charts.
Trap 3: reference ratio is a trick
China's food labeling nutrient reference value is based on the general physical and dietary structure of our residents and the development of the (4 years of age, children's food and food exclusively for pregnant women, except for), as a consumer choice of food nutritional reference scales, but also reflects the average daily average of the average adult nutritional recommendations. The first is to make sure that you have the right amount of food for the right person.
According to the recommendations of the China Nutrition Association, adults should consume 2000 calories of energy a day (about 8400 kilojoules), with protein, fat, and carbohydrates accounting for 13%, 27%, and 60% of the total energy, which is converted to 65 grams of protein, 60 grams of fat, and 300 grams of carbohydrates.
However, some of the food composition table in the reference ratio is obviously wrong, the following chart cashews, for example, per 100 grams of energy containing 2200 kJ, and then the proportion is as high as 82, 15%, so that calculated, we day intake of 2700 kilojoules of calories is enough?
Not only that, a few other items, the same no one right, and carbohydrates as a national mandatory labeling surprisingly does not reflect, but also claimed to be Vietnamese food, exclusively for export, simply Ollie give.
Trap 4: ingredients list hidden fishy
In addition to the nutritional composition table, the ingredients list also contains a wealth of information about the food, China's laws, the food ingredients list must be truthfully recorded in the real composition of the food, and in accordance with the proportion of the ingredients from high to low arrangement.
So, through the ingredient list, you can know what to eat into the stomach in the end, if you are worried about whether it contains too many food additives, look at the ingredient list at a glance.
A single look at the nutritional composition table seems to be no problem, but then a cross-reference to the ingredient list, MD is not right ah, the ingredients are clearly written in the sugar, fructose syrup, how can carbohydrates for zero it? The first thing you need to do is to get your hands dirty.
1, look at the standard
The content of attention is every 100 grams as a share of the calculation, or the weight of each package as a share of the calculation. For example, the weight of each package of food for 100 grams, but in the nutrient content table is labeled per portion, such as a 30 grams of energy, fat and sodium contained, you see the content is relatively low, you can rest assured that boldly eat
2, look at the energy
The general food it is 2042 kilojoules of energy, accounting for 24% of the total energy intake needed every day. The total energy intake is 24% of the total energy intake per day. Typically, we eat a meal of energy about 33% of the total energy. This is a high-calorie food.
3, look at the protein quality index
Want to know the nutritional value of this packaged food is high or low, there is a simple way to judge, look at the protein quality index, with the nutrient reference value of protein % divided by the nutrient reference value of energy %, if ≥ 1, then it is a high-protein food, high nutritional value. On the contrary, it is not high.
4, look at the carbohydrates
To focus on the sugar content we need to strictly limit the intake of sugar, especially sucrose, syrup and such "refined" sugar.
5, look at the sodium content
The sodium content of the food nutrition label is a control indicator. Sodium chloride is an electrolyte, is necessary to maintain normal physiological activities of the human body. In daily life, to supplement a certain amount of salt to ensure that the body's normal electrolyte needs. However, if excessive intake, it is easy for people to show symptoms of dehydration.
6, look at the fat
Look at the fat content of the strict control of fat intake daily intake of total fat do not exceed 60 grams, which contains the oil we eat and meat food and a variety of snacks contained in the fat.
7, look at the trans fatty acids
Some of the nutrient content table is usually labeled trans fatty acid content. Trans fatty acids in the body of the metabolic time of 51 days, the ability to cause obesity is 7 times the normal fat, will greatly increase the risk of diabetes, cardiovascular disease. It is recommended that the amount of trans fatty acids per person per day does not exceed 2 grams.