Whole Food vs. Processed Food 全天然食物 vs. 加工食品

“Living in a modern world we can’t always avoid some heavily processed foods on our plates, however having whole foods as a staple is the surest way to regain not only our waistline, but also our health.” – Katja Breceljnik (Clinical Nutritionist)

Let’s discover and understand what makes whole food different from processed food.

Whole food are the ‘real’ foods that are grown, nurtured and picked and have undergone little to no processing. Examples of whole food include grains, meats, fruits and vegetables. They retain the maximum nutrients such as fiber, vitamins, minerals and phytochemicals. Whole food is unadulterated from additives, preservatives, or other chemicals. Eating more whole food and exercising regularly will go along way towards improving your health.

Processed foods are any foods that have been modified from their natural form and potentially blended with other foods or additives and chemicals. Examples of process food are snack, chips, candy, sodas, processed meats, etc. During processing, some nutrients, vitamins and minerals are removed. Processed food contains additives, preservatives and are often high in sodium, sugar and unhealthy fats. Light processing like cooking, freezing, blending, soaking, fermenting or drying can be healthy if done using whole foods and avoiding heavily processed ingredients.

“生活在现代世界，我们无法避免吃到一些经过大量加工的食物，但是以全天然食物为主食是恢复我们腰围和健康的最可靠途径。” – Katja Breceljnik（临床营养师）

让我们理解是什么让全天然食物与加工食品有所不同

全天然食物是“真正的”的食物。它们的来源是通过种植，培育，采摘和很少甚至没有经过加工。全天然食物的例子包括谷物，肉类，水果和蔬菜。全天然食物保留最大量的营养素包括纤维，维生素，矿物质和植物化学物质。它们不含添加剂，防腐剂或其他化学物质。食用多点天然食物和经常运动将大大改善您的健康状况哦！

加工食品是指从天然形态改造并可能与其他食品或添加剂和化学品混合的任何食品。加工食品的例子有小吃骗，糖果，苏打水，加工肉类等。在加工过程中，部分的营养素，维生素和矿物质会被去除。加工食品也含有添加剂，防腐剂和高纳，糖和饱和脂肪。如果使用全天然食物并避免使用经过过度加工的材料，轻微加工如烹任、冷冻、搅拌、浸泡、发酵或烘干的食品是健康的。避免食用加工食品，以减少肥胖和慢性疾病的风险。

Sources 资料来源：
1. WHOLE VS. PROCESSED FOODS by Katja Breceljnik
2. Whole Foods vs Processed Foods by Sabra Leomo
3. Benefits of Whole Foods vs Processed Foods on Your Health by Patty Soud