来源："科普中国"微信公众号 现代人越来越重视饮食健康了，一日三餐会注意荤素搭配、营养均衡，但生活中总避免不了购买一些预 包装食品，比如饮料、零食、面包等。很多人表示这些食品标签上密密麻麻的小字，很容易看得人头晕 脑胀…… 今天，我们就来教大家阅读食品标签的小技巧，快速避开不健康食品。 3招看懂食品标签的"基本盘" 1 配料表看排名 想看懂配料表，最简单的做法就是看排名：排名越靠前的配料，在食品中含量越大，不过加入量不超过 2%的配料可以不按递减顺序排列。根据这个原则，我们根据配料表的前几项就能选出适合自身健康需 求的食品。 比如，配料表前3位里有白砂糖、果葡糖浆、蔗糖等配料的食品，建议大家在心里亮个红灯，少买少 吃。 再比如在选择粗粮/全麦面包时，我们应该特别关注前1-3位配料，前3位中全麦粉/其他粗粮粉越靠前， 说明其粗粮含量越高，通常膳食纤维含量也更高。 至于有些配料表里一长串不好读不好念的添加剂，则无须担心，合规使用食品添加剂并不会危害健康， 甚至对确保食品安全提供了保障。 盐摄入量不超过5克。根据这些数据，再结合营养标签，就能判断出该款食品是否健康。 根据《中国居民膳食营养素参考摄入量(2023版) ...

Group 1 - The article discusses the evolution of human eating habits, emphasizing the transition from mere survival to the pursuit of enjoyment and refinement in food [1] - It highlights the importance of distinguishing between one's own food and others' food, as this differentiation can impact the consequences of eating [1][2] - The narrative includes historical anecdotes, such as the story of Song from the Spring and Autumn period, illustrating the potential dangers associated with eating in social contexts [2][3] Group 2 - The article points out that in modern society, the act of dining often involves ulterior motives, such as political or business advantages, which can lead to corruption [3] - It stresses the necessity of maintaining integrity while dining, advocating for a clear and healthy approach to eating [3][4] - The conclusion emphasizes personal responsibility in managing one's eating habits, particularly for individuals in positions of power or influence [4]