In a fast-paced city, people are used to having their schedules fully filled, and our bodies take it for granted. We have forgotten that our nutrition will determine how we look, how we do it, how we feel it; the quality and quantity of the food we eat determines our physical and mental health. There are some dietary rules that are necessary for a healthy body.
1, cook and remember four sentences
There are beans in the rice, and then add potatoes (sweet potato, sweet potato, yam, yam and other dietary fiber);
There are leaves in the dish, and the fruit is added (walnuts, peanuts, etc.);
There are mushrooms in the meat, with bamboo shoots;
There are algae in the soup (kelp, seaweed, wakame, etc.) ) Then float some flowers (chrysanthemum, sweet-scented osmanthus, silk flower, etc.).
2, try to choose natural, simple processed foods
Some of the deep-processed staple foods, such as bread and cake, seem to be cereal products. However, there are many oils and sugars, and the loss of vitamins and minerals is also large during processing. Another example is gluten, noodles, the protein and vitamins of the food are washed away during processing, and the nutritional value is much lower than the flour itself.
3. Do not put soy sauce in cooking
Put the soy sauce in a small dish and eat it, so that the salt intake can be reduced by 7 times.
4. In addition to the pesticide residue hot water
First wash the fruits and vegetables with running water, then use the water of sixty or seventy degrees Celsius to “snap”. Because most pesticides are fat soluble.
5, it is best to choose low sodium salt
to reduce the salt intake easily and without affecting the salty taste. One quarter to one third.
6. Try to replace monosodium glutamate with mushrooms
The mushroom contains a lot of nucleotides, esters and alcohols, and the effect of freshening can be delicious. Therefore, you can develop a habit of cutting these mushroom foods into cubes or pieces, changing them one or two days, putting them on the side of the stove before cooking, adding a little when cooking, and using them as seasonings. It is best not to pour off the water that soaks the mushrooms. Keeping the dishes or making the soup is more nutritious and more flavorful. (But don’t soak for too long, this kind of water is more prone to mold.)
7, meat is thin, fish eats fat
eat meat, you know that eating lean meat is good, but When eating fish, pick the fat of the fish! The fat of the fish is rich in omega-3 fatty acids, which can lower the bad cholesterol in the body, improve the cholesterol, and prevent blood clots and strokes. Want to know how to lower cholesterol, how to manage health? If you find that your cholesterol is too high after your physical examination, please log in to the Kangkang Medical Checkup Service Platform. The professional doctor will interpret the medical report for you, and will tailor a reasonable and scientific health management plan according to your situation.
8. Stir-fry with vinegar
Vinegar can avoid the loss of vitamin C in vegetables.
9, detergent does not have to use detergent
Like porridge, rice, fruit, cold dishes, bowl, immediately when the water is not dry, only It needs to be flushed with water. If the dishes are not greasy, the dish cloth can be fixed with hot water. It is not good to wash and use detergent. After washing, wash it with water several times. Because too much contact with many chemical components in the detergent interferes with normal metabolism of the human body, the concentration of calcium ions in the blood decreases, and the blood is acidified.
10. Pineapple is a natural tenderizer
Pineapple and kiwifruit are safe and healthy tenderizers. It is recommended to use a beater to make a fruit slurry, which is more delicate, and the meat tastes finer after pickling.
11, as long as it is no longer heated at high temperature, the remaining oil can be used
If the fried eggplant box can be fried pepper, season with pepper oil; When the cake is used, you can put the filtered residual oil; you can also use it for leeks or soup. When you simmer, put a spoonful of oil in the boiling water, so that the leaves are bright and the food will not be stuffed.
12, the proportion of glutinous rice porridge is very important
A lot of people think that miscellaneous grains porridge is not good, and the grain (such as rice, oats, millet, black rice, glutinous rice, etc.), Beans (such as red beans, black beans, mung beans, etc.), nuts (such as walnuts, peanuts, pine nuts, etc.) or dried fruits (such as red dates, etc.) in a ratio of 4:2:1, the taste is the best, and basic There will be no bloating.
13, do stewed meat over three times of water
When the first cold water is used, the meat is placed in the pan, and the water is opened for 10 minutes. Fishing out. The second time is to put the meat after the water is opened and cook for another 10 minutes. The third time is the same as the water is opened and cooked for another 5 to 10 minutes. The oil thus cooked is much more than the broth that is cooked for 30 minutes.
14. Wrap the layered paste and fry
When croquettes, fried fish, fried steak, etc., wrap a layer of batter with a moderate thickness (available starch, egg white) Mix) and fry in a frying pan. The reason is that the batter can act as a barrier to prevent the meat from heating directly in the high temperature oil, minimizing the carcinogen production. 15
15, the refrigerator is not a safe
Even if it is placed in the refrigerator, the green leafy vegetables can only be stored for about 3 days. Other vegetables should be eaten within one week to avoid the decline of nutritional value. .
16, the old man fat vinegar to eat
Who said that the elderly should not eat braised pork? This depends on how to eat braised pork. I have tried it for seven days in a row, so that several middle-aged and old friends around me can eat three or two red meats every day. As a result, no triglyceride rises. But this braised pork should be stewed for one and a half to two hours to reach the level of the entrance, and eat it with vinegar to help break down the saturated fatty acids.
17, black fungus is best to eat cold salad
Black fungus is a familiar scavenger, but it is fried with meat, and its function of clearing the intestines will be big. Discount, it is recommended to eat cold.
18. After eating apples and drinking water
After eating cereals or fruits and vegetables, it is best to drink one or two glasses of water. Because the dietary fiber can only swell when it meets water, if the water is insufficient, it will make the stool hard.
19, juice is better than playing vegetable juice
An apple or pear, at most half a cup of juice; drink two or three glasses of juice, It is equivalent to drinking 4-6 fruits of sugar! It is better to use a beater to break up a lot of vegetables and a small amount of fruit into a slurry, and let the slag drink together. Compared with cooking vegetables, this method loses vitamin C, but it is good because it does not put salt.
20, “Healthy Snacks” are basically three kinds:
fruits, nuts and yogurt.
21, the hydration effect of pure water is not the best
Pure water will quickly pass through the digestive tract into the bloodstream, then Excreted from the kidneys, the time to moisturize the throat and digestive tract mucosa is very short. If you drink white water and feel particularly thirsty, try drinking light honey water, swallowing slowly, and you will feel a lot more comfortable. The thirst-quenching effect of a bowl of thin rice porridge is better than drinking a bowl of white water when dining.