If you can’t lose weight by eating snacks, eat raisins to increase satiety

As many as one quarter of elementary school children in Taiwan grow sideways! Modern children all eat well and dress warmly. Not only have they never been hungry, they also always have all kinds of snacks and biscuits in their hands. With the trend of westernization and refinement of diet, the problem of obesity has arisen. But obesity not only affects your body shape and appearance, it may also significantly increase the risk of diabetes and cardiovascular disease, so you must be careful!

Modern children all eat well and dress warmly. Not only have they never been hungry, they also always have all kinds of snacks and biscuits in their hands. With the trend of westernization and refinement of diet, the problem of obesity has arisen.

1 in 4 children is overweight! Obesity increases risk of chronic diseases

According to the survey data on changes in the national nutritional health status from 2013 to 2014 released by the National Health Administration of the Ministry of Health and Welfare this year, the rate of overweight and obesity among elementary school children in Taiwan is as high as 26%, which means that one in every four children has an overweight problem.

In fact, obesity not only affects the development of interpersonal relationships and self-esteem, but also increases the incidence of many diseases, including diabetes, cardiovascular disease, hypertension, hyperlipidemia, hyperuricemia, colorectal cancer, breast cancer, infertility, etc. If children are obese from a young age, they will be more likely to suffer from these diseases as adults.

There is a reason why children are obese! Excessive and improper snacking is the main cause

What is the reason why children in China are generally overweight? The "2015 Children's Eating Habits Survey" conducted by the Child Welfare Alliance on 1,440 fifth and sixth grade elementary school students in counties and cities across the country shows that the cause of the obesity problem among children is related to the fact that most children generally like to eat high-calorie, high-sugar, low-nutrition snacks and desserts, sugary drinks, and fried foods.

The survey found that as many as 23% of children eat snacks every day and 20% drink beverages every day. What’s even more frightening is that as many as 26% of children have eaten snacks as meals.

The survey results found that as many as 23% of children eat snacks every day and 20% drink beverages every day. What’s even more frightening is that as many as 26% of children have taken snacks as meals. If they consume too much calories and sugar for a long time, obesity will come to them unknowingly.

Eat snacks without any burden! Natural dried fruits without burden

In order to effectively improve children's obesity problem, successfully lose weight and regain a healthy body shape, it is not only necessary to develop a regular lifestyle and exercise habits, but also to control daily diet content and limit snack intake, which is even more critical.

In addition to implementing the concept of a balanced diet for three meals a day, it is a good idea to give children various fruits, natural dried fruits, nuts and other foods in moderation between meals to increase satiety, solve their cravings, and provide nutritional supplements. This can replace high-calorie, high-fat foods such as potato chips, hot dogs, chicken chops, and bubble tea.

"Natural candy"! Raisins prevent constipation and increase satiety

In addition, raisins, known as "natural candy", are also a very good snack choice! According to a 3-month study conducted in 2012 by Dr. Harvey Anderson, a professor in the Department of Nutrition at the University of Toronto, on 26 normal-weight children aged 8 to 11, the results showed that eating grapes as a snack before meals helped the children feel full and reduced their total calorie intake.

One cup of raisins contains about 6 grams of dietary fiber, which can stimulate children's gastrointestinal motility, increase body absorption, enhance satiety, and prevent constipation.

In addition, raisins are rich in vitamin K, B vitamins, and many minerals, including calcium, magnesium, potassium, copper, manganese and other nutrients. Moderate consumption can help reduce fatigue and enhance children's vitality. And one cup of raisins contains about 6 grams of dietary fiber, which can stimulate children's gastrointestinal motility, increase body absorption, enhance satiety, and prevent constipation.

There are some precautions when eating raisins! Do not overdose in patients with kidney disease

Raisins contain a large amount of glucose and fructose that are easily absorbed and utilized by the human body, so they have a considerable degree of sweetness in themselves; unlike cranberries, which have a sour taste and require additional sugar to enhance their flavor. It is recommended to choose products with low sugar content and few additives when purchasing and selecting, so that you can truly absorb the nutrition of raisins without burden.

As grapes are exposed to the sun and dried, their nutrients are quickly concentrated. For example, 100 grams of raisins contain the same calories as more than one bowl of rice (250 calories). Therefore, when eating raisins, you should pay attention to calorie control.

In addition, raisins are high-potassium foods, containing up to 749 mg of potassium ions per 100 grams. Therefore, for patients with kidney disease or who need dialysis, since their bodies have poor ability to regulate sodium and potassium, excessive consumption can easily lead to high potassium ions in the blood, which can then cause heart problems and should not be underestimated.