卡路里是熱量的單位，通常用“千卡”來(lái)標(biāo)示。大家在食品標(biāo)簽上看到的“千焦”也是熱量的單位，1千卡約等于4.2千焦。

Calorie is a unit of heat, usually marked with "kcal". The "kJ" you see on food labels is also a unit of calories, and 1 kcal is approximately equal to 4.2 kJ.

因?yàn)闊崃颗c減肥有關(guān)，所以“0卡”別具吸引力。

Because calories are related to weight loss, "0 calories" is very attractive.

在食物的宏觀成分中，碳水化合物（包括膳食纖維）、蛋白質(zhì)、脂肪都會(huì)產(chǎn)生熱量，只有水不產(chǎn)生熱量。在甜味劑中，高倍甜味劑因?yàn)橛昧繕O少，熱量可以忽略。而糖醇因?yàn)樘鸲鹊?，所以用量大，熱量不能忽略。在常?jiàn)的糖醇中，赤蘚糖醇因?yàn)閹缀醪槐晃沾x，所以國(guó)家標(biāo)準(zhǔn)中不對(duì)它計(jì)算熱量，而其他的糖醇，比如木糖醇、麥芽糖醇、山梨糖醇等等，就都需要計(jì)算熱量。

Among the macro-components of food, carbohydrates (including dietary fiber), protein, and fat all produce calories. Only water does not produce calories. Among the sweeteners, the amount of high-power sweeteners is very small, so the calories can be ignored. The sugar alcohol is low in sweetness, so the dosage is large, and the calories cannot be ignored. Among the common sugar alcohols, erythritol is hardly absorbed and metabolized, so the national standard does not calculate calories. Other sugar alcohols, such as xylitol, maltitol, sorbitol, etc., are all required Calculate calories.

也就是說(shuō)，要想實(shí)現(xiàn)“0卡”，那么主要原料就只能是水和赤蘚糖醇，所以“0卡”的食物只能是無(wú)糖飲料。至于市場(chǎng)上的“0卡糖”，其實(shí)就是赤蘚糖醇和高倍甜味劑的混合，只能用來(lái)作為食物飲料的添加成分，不應(yīng)該單獨(dú)作為食物。因?yàn)?，赤蘚糖醇攝入過(guò)多可能導(dǎo)致腹瀉，所以需要控制攝入量——所以，0卡糖通常用于飲料中，烘焙食品等都可能因?yàn)橛昧枯^大而帶來(lái)腹瀉風(fēng)險(xiǎn)。

In other words, if you want to achieve "0 calorie", the main raw materials can only be water and erythritol, so the "0 calorie" food can only be sugar-free beverages. As for the "0-calorie sugar" on the market, it is actually a mixture of erythritol and high-strength sweeteners. It can only be used as an additive in food and beverages and should not be used as a food alone. Because excessive intake of erythritol may cause diarrhea, it is necessary to control the intake-therefore, 0 calorie sugar is usually used in beverages, baked goods, etc., may bring diarrhea risk due to the large amount.

實(shí)際上，選擇食物沒(méi)有必要過(guò)于糾結(jié)熱量值本身，而應(yīng)該關(guān)注熱量來(lái)自于什么食物成分。比如我們來(lái)舉三個(gè)例子：食品A由蛋白質(zhì)、脂肪和淀粉組成，比例較為合理，是一款中規(guī)中矩的食品；食品B的熱量與食品A相同，但是蛋白質(zhì)少、含有大量的糖，可以算得上大家通常所說(shuō)的“垃圾食品”了；食品C雖然熱量甚至要高一些，但是不含糖，蛋白質(zhì)和膳食纖維都相當(dāng)豐富，算得上是一款“健康食品”了。

In fact, choosing food does not need to be too entangled in the caloric value itself, but should pay attention to what food ingredient the calories come from. For example, let’s take three examples: Food A is composed of protein, fat, and starch. The ratio is reasonable, and it is a fairly satisfactory food; Food B has the same calories as Food A, but contains less protein and a lot of sugar, which can be considered as such. Everyone usually refers to it as "junk food"; although food C is even higher in calories, it does not contain sugar, and is quite rich in protein and dietary fiber. It can be regarded as a "healthy food".

總結(jié)一下就是：對(duì)于食物的熱量，數(shù)值本身不是那么重要，重要的是營(yíng)養(yǎng)組成——如果熱量中來(lái)自于糖和脂肪的部分很多，那么就是“劣質(zhì)熱量”；而如果來(lái)自于蛋白質(zhì)和膳食纖維的部分多，那么就是沒(méi)有關(guān)系。

To sum up, the value itself is not so important for the calories of the food. The important thing is the nutritional composition-if the calorie comes from sugar and fat a lot, then it is "inferior calories"; and if it comes from protein and dietary fiber There are too many parts, then it doesn't matter.

 

 “0添加”很時(shí)髦，根源是人們對(duì)食品添加劑的恐慌。

"0 Addition" is very fashionable, and the root cause is people's panic about food additives.

中國(guó)批準(zhǔn)使用的食品添加劑有2400多種，其中絕大多數(shù)種類(lèi)是香精香料，其他幾百種又可以分為防腐劑、增稠劑、乳化劑、抗氧化劑、酸度調(diào)節(jié)劑、著色劑、甜味劑等等。所有的種類(lèi)都是經(jīng)過(guò)深入廣泛的安全評(píng)估，在國(guó)際上多個(gè)主要國(guó)家也批準(zhǔn)使用的。其中的大多數(shù)，合法規(guī)范地使用就能夠?qū)崿F(xiàn)使用目標(biāo)，甚至沒(méi)有“過(guò)量”“濫用”的必要。

There are more than 2,400 food additives approved for use in China, most of which are flavors and fragrances, and the other hundreds can be divided into preservatives, thickeners, emulsifiers, antioxidants, acidity regulators, colorants, and sweetness. Agent and so on. All types have undergone in-depth and extensive safety assessments, and have been approved for use in many major countries in the world. Most of them can be used legally and normatively to achieve the purpose of use, and there is even no need for "excessive" "abuse".

更重要的是，食品添加劑的合理使用，能夠提升食品的風(fēng)味、口感和安全性。如果需要食品添加劑而“強(qiáng)行不用”，要么會(huì)降低食品品質(zhì)，要么需要采取其他的工藝手段。比如大家關(guān)注最多的防腐劑亞硝酸鹽，在加工肉制品中按規(guī)范使用，自身到不了危害健康的量，同時(shí)又能夠起到足夠的防腐效果。如果不使用它，就只有三種選擇：

More importantly, the rational use of food additives can improve the flavor, taste and safety of food. If food additives are needed and "forcibly not used", it will either reduce the quality of the food or require other technological means. For example, nitrite, the preservative that everyone pays most attention to, is used in accordance with the specifications in processed meat products. It cannot reach the amount that is harmful to health by itself, and at the same time, it can have sufficient antiseptic effect. If you don't use it, there are only three options:

1.承擔(dān)被肉毒桿菌污染導(dǎo)致出現(xiàn)肉毒素的風(fēng)險(xiǎn)。這是一種毒性極強(qiáng)的毒素，有過(guò)不少致死的報(bào)道；

1. Bear the risk of botulinum toxin caused by botulinum contamination. This is a very toxic toxin, and there have been many fatal reports;

2.通過(guò)密封之后徹底加熱，即市場(chǎng)上的罐頭或者“軟罐頭”包裝。不需要防腐劑，但深度加熱對(duì)于肉的口感影響很大；

2. After being sealed, it is heated thoroughly, that is, canned food or "soft canned food" packaging on the market. No preservatives are needed, but deep heating has a great influence on the taste of meat;

3.冷藏或者冷凍保存。

3. Refrigerate or freeze storage.

這三種情況在市場(chǎng)上都存在，想要追求“無(wú)防腐劑”，你會(huì)選擇哪一種呢（當(dāng)然，“不吃”也是一種選擇）？

These three situations exist in the market. If you want to pursue "preservative-free", which one would you choose (of course, "not eating" is also a choice)?

其實(shí)，“0添加”也是一個(gè)話(huà)術(shù)套路。比如，某款著名的飲料鼓吹“不加香精”“不加色素”“不加防腐劑”，其實(shí)是因?yàn)樵摦a(chǎn)品本來(lái)就用不著加這些。它的生產(chǎn)需要的食品添加劑是乳化劑，另外為了風(fēng)味而添加的是白砂糖。

In fact, "0 add" is also a verbal technique. For example, a well-known beverage advocates "no flavor", "no coloring", and "no preservative" because the product does not need to add these. The food additive needed for its production is an emulsifier, and white sugar is added for flavor.

簡(jiǎn)而言之，食品原料和食品添加劑有成千上萬(wàn)種，按照功能也有好多個(gè)類(lèi)別。任何食品，需要添加的原料和食品添加劑都是有限的幾種，其他的都可以變成“不添加X(jué)X”。在大多數(shù)情況下，“不添加X(jué)X”都只是話(huà)術(shù)游戲。而不指明“XX”具體內(nèi)容的“無(wú)添加”“0添加”，意味著是食材的原始狀態(tài)，基本上就只能是純水以及各種“初級(jí)農(nóng)產(chǎn)品”了。

In short, there are thousands of food raw materials and food additives, and there are many categories according to their functions. For any food, there are a limited number of raw materials and food additives that need to be added, and the others can be changed to "no XX". In most cases, "do not add XX" is just a game of words. "No addition" and "0 addition" without specifying the specific content of "XX" means that the original state of the ingredients is basically pure water and various "primary agricultural products".

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