"How can you do this, you have seen what it is?! "all one can hear similar cries from the lips of others. Well, how can we know what IT is (what you bought at the store and plan to eat for lunch)? Turn over the package and instantly lost in the legend: what is the difference between the different "E", why you want to avoid sodium glutamate and harmful than lecithin? We will try to understand.
What is usually written on the label?
Most importantly, we are interested in the quantity of proteins, fats and carbohydrates content. In addition, the number of calories. The rest of the ingredients in the composition are always listed in descending order, which means that in dairy products in the first place should be milk and meat is meat, and not some vegetable protein. Another mandatory rule: if the label confuse you, if it is faded or re-stuck, this product is definitely not in your grocery cart.
How to read the ingredients?
What we usually forget is that the composition is traditionally indicated on 100 g of the product. Of course, usually the weight exceeds 100 g, and therefore, the actual number of protein-fat-carbs have to calculate yourself. So always pay attention not only on the number of calories, but the weight of the product.
How to determine the shelf life?
It can be indicated in two ways: "use before" - in this case, you specify a particular date, expiration date, and "shelf life" - then on the packaging should look for the manufacture date and calculate how much time has passed since that moment. If you do not track the shelf life of food, it's time to do your useful habit is a terrible story about overdue sausage and moldy yogurt can happen to you, but personally I met once in the store the cheese, on which date the production was identified the next day.
That still means different "E"?
They all imply the presence of food additives in the composition. For what? To make the products just what actually they are not: beautiful color, the right texture, aroma, taste. Each additive is assigned a code number starting with the letters "E", there is a clear numbering system: colour (E100-E), preservatives (E200-E), antioxidants (e-E) and up to two thousand. Some of them are quite safe, for example, lactic acid (e), some even useful, for example, e - Apple pectin, some are harmful - sodium nitrite (E250), monosodium glutamate (E621), and some are prohibited. The main rule - the smaller "E" on the packaging, the better, but to find such products in a regular supermarket, will have to try.
How to cheat manufacturers?
Attractive labels "no cholesterol", "GMO", "natural product" and the prefix "BIO-", which manufacturers tend to stick to all packaging and rivet our opinion, and my hands are reaching for this wonderful product. But whether he is wonderful in reality? The most popular bait is the inscription "no cholesterol" on vegetable oil. It's true - cholesterol is a product of animal origin and vegetable oil it by definition cannot be. But the words "without preservatives" is likely to be cunning, because preservatives are common salt, and citric acid, and vinegar. If the product is written "Bio", it should have a live lactic acid bacteria in the composition and short shelf life. If the yogurt labeled "Bio" in the store is not even in the refrigerator, staff was lovely and helpful, no beneficial bacteria in it, definitely not.
What pay special attention to?
First, the sugar content in a seemingly useful products - cereal bars, products specifically for children. In addition, the sugar can be masked by other names: corn syrup, molasses, sucrose, corn sugar, maltose, honey, fruit concentrate. Why is sugar bad? It is a carbohydrate, which quickly enters the bloodstream, causing a burst of energy, but as quickly and disappears. And of course, it is not useful for your waistline or your health in General. For example, one Bank of soda (0, 33 l) - approximately 6, 5 spoons of sugar, one fruit yoghurt (250g) - 4 tablespoons. You want to eat so much sugar at one time?
Secondly, the content in the product fats and TRANS fats. The latter is a modified vegetable oil, for example, margarine. These fats are harmful to the cardiovascular system, and it is better to refuse them. Usually they are contained in the already mentioned margarine, and also in an inexpensive candy, various spreads and, of course, highly recommended.
Experts recommend eating a day not more than one teaspoon of salt. On the label it can be mentioned and as salt, as sodium.
Most safe health preservatives - natural (citric acid, salt).
For example, let's consider the popular wafers in chocolate. So, ingredients: milk chocolate 31, 5% (sugar, cocoa butter, cocoa liquor, skimmed milk powder, milk fat, emulsifier: lecithins (soy), flavor identical to natural: vanilla; total dry residue cocoa products: not less than 25%, solids cocoa products: not less than 2, 5%, milk fat: not less than 3, 5%), sugar, vegetable oil, wheat flour, hazelnuts 10, 8%, skimmed milk powder, whole milk powder, chocolate (sugar, cocoa liquor, cocoa butter, emulsifier: lecithins (soy), flavor identical to natural: vanilla), low fat cocoa powder, leavening agents: sodium bicarbonate, ammonium carbonate, salt, flavor identical to natural.
First part is definitely sugar. Net weight of 43 g, we consider proteins, fats and carbohydrates in the diet, respectively, 4, 21, 2 and 16 g, which is about three teaspoons of sugar and four teaspoons of fat. Sodium bicarbonate is normal soda, ammonium carbonate is additive E503 that the producers decided not to specify, obviously, to avoid mention of "E" on the label. The shelf life of wafers is less than a year, so the label "milk", which, apparently, designed for moms who choose sweets for children, guarantees in the only dry milk, no good support. Perhaps not the best choice of dessert.
In General, when next time in the store, armed with a calculator to count calories and take a little more time to slowly check the expiration dates on all products and assess their need in your fridge.
E-codes in foods - what are they
Designation of food additives on the letter E has appeared on all packaged food in Russia since 1996.
The inscription on the packaging E124 is a safe food additive permitted by the standards ES does not guarantee the safety of supplements! First, it does not mean that this Supplement can be consumed in any quantity.
Secondly, not everything is allowed in Europe, allowed us.
The results of new scientific research lead to the creation of some and limiting the use of other additives, even schitavshijsya first safe.
E 100 - 199 - dye. Products with red and yellow dyes, for example, tartrazine E102, often cause food allergies. This dye is used in candy, ice cream, confectionery, beverages.
E127
has a toxic effect, causing diseases of the thyroid gland.
E 200 - 299 - preservatives. Notorious nitrites and nitrates of sodium is E250 and E251. They are still everywhere, despite the fact that cause a variety of allergic and inflammatory reactions, headache, hepatic colic, irritability and fatigue.
The substance denoted by the code E and E, harmful to the skin. These additives are used in the production of various sausages, meat products with a long shelf life and canned goods.
Dyes and preservatives are bad for the immune system, disrupt the natural gut flora. And functional disorders of the intestine sometimes lead to cancer and cardiovascular pathologies. Suffer metabolism and liver. 22 February 2005 in Russia prohibited the use of additives with index I and E to prevent the threat of mass non-infectious diseases (poisoning) of the population. Scientists speak more strictly - these substances can cause malignant tumors. Previously, these additives were used in the production of meat and pastry.
E 300 - 399 - antioxidants. Antioxidants (also known as antioxidants) slow down the oxidation process in the fat and oil emulsions. Fats thus not become rancid and do not change with time their color.
E can cause allergies and asthma attack. An asthma attack can also provoke supplements E320 and A (included in some fatty foods and chewing gum). E320 water retention in the body and increases cholesterol.
E 400 - 499 - thickeners, stabilizers
. Thickeners and stabilizers increase the viscosity. Almost always add in products with reduced fat content - mayonnaise and yoghurts. Thick consistency creates the illusion of a "quality product". Can cause diseases of the digestive system.
E 500 - 599 - emulsifiers. Emulsifiers create a homogeneous mixture of immiscible products, for example, water and oil. Adversely affect the liver, causing stomach upset. Especially dangerous in this respect emulsifiers E, E and E.
E 600 - 699 - flavor enhancers. "Wonder spice" allows you to save on natural meat, poultry, fish, mushrooms, seafood. In the dish added a few chopped fibers of a natural product or even its extract, generously flavored amplifier, and produces a "real" taste. Additive successfully mask the poor quality of the original product, for example, an old or low-grade meat. A flavor enhancer in almost all fish, chicken, mushroom, soy products, as well as in potato chips, crackers, sauces, various dry spices, bouillon cubes and dried soups. Without flavor enhancers can not do any one recipe at a fast food restaurant. Thus permissible limits can be exceeded - maximum dosage of this Supplement must create the illusion of a "quality product". Can cause diseases of the digestive system.
The most well-known flavor enhancer - monosodium glutamate E621 Around this Supplement for many years there has been fierce debate. American neuroscientist John Olney in the mid 70-ies of the last century found that MSG can cause brain damage in rats. And a Japanese scientist Hiroshi Ogura recently proved that this dietary Supplement has an adverse effect on the retina. 30 % of people often consume food with MSG, complain of headaches, increased heartbeat, muscle weakness, fever and pain in the chest. Especially often this additive is used in Eastern cuisine, so the symptoms described experts brought together by the term "Chinese restaurant syndrome". MSG is the sodium salt of glutamic amino acids. A lot of it, for example, at the root of the celery. This amino acid and its salts are involved in the transmission of impulses in the Central nervous system, have a stimulating effect and are used in psychiatry. In the pure form of this substance has neither taste nor smell, but enhances the flavor of any dish. The person who often uses MSG, natural food seems tasteless, because the receptor recognition of taste lose sensitivity. So the person becomes dependent on "tasty makeready". In order not to scare off buyers, manufacturers are not always called seasoning E621 your name. Often it is indicated: "flavoring" or "taste improver". Sometimes this formulation hides and E - potassium glutamate, which is banned in Russia. Of the 18 known flavor enhancers allowed in Russia 6, but they can hardly be considered useful.
E 900 - 999 - defoamers, glazirovateli, sweeteners, leavening agents. These additives prevent or reduce the formation of foam, creating a smooth shiny membrane, provide the product sweet taste and make the dough more lush. Defoamers, glazirovateli and leavening agents are not for the body in great danger.
The most serious claim is presented to the sweetener aspartame.
He is a member of more than 6000 products. At 30 degrees Celsius aspartame begins to break down into methanol (methyl alcohol) and formaldehyde which is a carcinogen. Regular intake of aspartame often causes headache, tinnitus, allergies and depression.
Another sweetener - cyclamate in the USA, France, great Britain and even banned in some countries since 1969. It is assumed that it provokes renal failure. These sweeteners are widely used in the production of soft drinks. They increase the appetite and cause thirst.
Strictly prohibited in Ukraine, only five substances: A, E, E, EA and Е924b
E-additives permitted, but are considered hazardous
Cause the growth of malignant tumors: A, E105, E, E, E, E, E, E131, E, E152,
E, E211, E-217, E, E, E.
Cause gastro-intestinal tract: E-226, E320-322, E338-341, e, e, E-466.
Allergens: E230, E, E, E239, E-313.
Cause diseases of the liver and kidneys: E171 173, E320-322.
Source:
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