Chinese New Year is coming soon, have you got these cheats for doing New Year’s goods?
Is domesticated meat better if the price of meat is ten times higher?
During the Chinese New Year, it is essential to buy some fresh meat and stock up, and show off to relatives and friends when cooking the New Year's Eve dinner.
However, picking meat is particular.
Many people see the words "natural" and "domesticated" and equate them with "no pollution", but is this really the case?
'Homegrown' meat isn't necessarily better
The so-called "pollution-free" means that in the production process, in strict accordance with the provisions and standards of relevant national laws and regulations, from breeding to housing design, feed production, breeding management, disease prevention, slaughtering, processing, storage, transportation and other links have been effectively processed. With strict management and control, the sensory indicators, physical and chemical indicators, especially the safety and health indicators of meat products have reached or exceeded national and international quality standards.
However, the actual "domestic farming" cannot meet the above conditions. On the contrary, there may be problems such as poor free-range breeding conditions, incomplete nutrition of poultry and livestock, and inadequate epidemic supervision, which will affect the quality of meat.
In addition, the quality of meat is also affected by many aspects such as the place of origin and the variety. Therefore, we should not only look at the words when choosing meat.
The nutritional content of lean meat in various meats is similar
But the fat content varies greatly
When buying meat, the nutritional content is the key to evaluating whether the meat is good or not.
Although meat is a good source of high-quality protein, the ratio of nutrients varies from meat to meat.
Meat can be divided into red meat and white meat. "Red meat" refers to meat that is red before cooking, such as meat from mammals such as pork, beef, and mutton.
"White meat" refers to meat that is light white in color, such as poultry, fish, and crustacean meat.
From a nutritional point of view, among all kinds of meat, lean meat contains similar nutrients, about 20% protein, 1%-15% fat, 1% inorganic salt, and the rest is water. The content varies greatly.
Generally speaking, the fat in red meat is mainly saturated fat, and the cholesterol content is high. Among them, the fat content of pork is up to 37%, that of lamb is 14%, and that of beef is 13%.
Poultry and fish are more cost-effective
In contrast, white meat has the characteristics of delicate muscle fibers, low fat content and high content of unsaturated fatty acids.
The fat content of duck meat in common poultry is 7.5%, that of chicken is 2.5%, and that of fish is about 1%-10%.
It can be seen that poultry and fish have a more balanced ratio of protein and fat, and are easier for the body to digest and absorb. It is recommended to choose them frequently.
Although pork is still the main meat consumption variety in my country, in fact pork is not the meat with the highest protein intake efficiency.
Get the same quality of protein, chicken and fish are more affordable, and chicken and fish have lower fat content, which is more beneficial to your health and more cost-effective.
In contrast, pork has high fat content, and eating more pork can easily increase the risk of overweight, obesity and chronic diseases, so poultry and fish are more cost-effective.
It's good to eat meat, but don't be greedy
It should be noted that although eating meat is good, don't be greedy for too much.
The "Dietary Guidelines for Chinese Residents (2022)" recommends:
The intake of fish, poultry, eggs and lean meat should be moderate, 120-200g per day, including 40-50g of eggs.
It is best to eat fish 2 times a week or 250-500g, and 300-550g of livestock and poultry meat.
Livestock meat should not exceed 500g per week.
Choose fish first, and eat less fatty, smoked and cured meat products.
Choosing the right variety, controlling the intake, and developing the awareness of eating healthy meat can help us achieve a healthy diet during the Chinese New Year, reduce the burden on the stomach, and avoid indigestion and other physical discomforts.
Text/Scientific review by Dr. Li Muxia and Dr. Lu Shijun from Dr. Ma Health Group/Ma Guansheng (Professor, School of Public Health, Peking University)
Want to buy some new and good oils during the Chinese New Year, but the advertising labels are confusing?
How to choose from a wide range of edible oils?
Dietary habits are closely related to the risk of cardiovascular disease, and the intake of edible oil is an important part of it.
For the sake of our family and our own health, we need to choose good oil to make Chinese New Year delicacies, so how to choose edible oil?
What is the difference between "pressing" and "leaching"? There is no difference in the safety factor of brand oil
The processing method indicated on the edible oil label, the processing technology of pressed oil is "physical pressing method", which is popular with consumers for its safety, hygiene, nutrition and original taste, but the price is relatively high; the processing technology of leaching oil is "physical pressing method". Chemical leaching method", chemical leaching, high oil yield, low cost, relatively cheap price.
Some consumers are afraid of the problem of solvent residues in leaching oil. In fact, there is no need to worry. In the process of purchasing, as long as you look for a big brand, the product quality will be guaranteed.
Oil selection should be classified according to the application, and the characteristics of the four grades are different.
In the national standard of edible oil, it is divided into four grades according to the quality of the oil, from grade four to grade one, the higher the grade, the higher the degree of oil refining.
Primary and secondary oils are suitable for cooking at higher temperatures, such as stir-frying, frying, dry frying, etc., and the content of harmful ingredients is less, but at the same time many nutrients are also lost, such as vitamin E and phytosterols;
Grade 3 and grade 4 oils are not suitable for high-temperature heating, and are more suitable for stews and soups. They have more impurities and retain many nutrients.
"Pure oil" should be changed to "blend oil" if you want to be lazy
Each oil has its own advantages and disadvantages, and it is deficient in fatty acid composition and nutritional content.
It is recommended that you properly switch to different types of cooking oil.
If you think it is troublesome to replace, the most convenient and lazy way is to choose blending oil.
Regular blended oils are edible vegetable blended oils that have been scientifically proportioned, possessing various nutrients in various oils, and at the same time meeting the human body's needs for various fatty acids.
Picking small packages when buying can help prevent oxidation
No matter what kind of oil, as long as it meets the quality standards and hygienic standards of my country's edible oils and fats, you can safely and safely choose according to your needs.
However, since oil is easy to oxidize, it is recommended to choose edible oil in small packages as much as possible to reduce the contact time with air after opening and reduce the rancidity of oil acid.
What is a good oil? Focus on oleic acid content
The content of oleic acid is one of the important symbols to evaluate the quality of edible oil.
Oleic acid is known as the "safe fatty acid" in the nutrition world. It is a monounsaturated fatty acid, which has the functions of anti-oxidation, lowering cholesterol, lowering blood fat, and benefiting cardiovascular and cerebrovascular health.
Edible oils with an oleic acid content of more than 75% are considered "high oleic oils" and are good for the heart.
The content of oleic acid in olive oil is 55%-80%, that of peanut oil is 36%-67%, and that of soybean oil is about 21%.
In epidemiological studies, consumption of high-oleic edible oils such as olive oil, tea seed oil, and flaxseed oil has been widely shown to reduce the risk of cardiovascular disease.
Text/Hu Xiaolan (Chief Nutritionist, Huangshi Central Hospital)
How to hoard and eat Chinese New Year nuts?
During the Spring Festival, everyone will go to supermarkets and farmers’ markets, go out to “sweep goods”, and buy fresh and other agricultural and sideline products online.
As a good product for people to relax, receive guests, and give gifts to relatives and friends, nuts can supplement energy, minerals and multivitamins for the body.
How can you get less nuts when stocking up for the New Year?
Do you know how to choose nuts, how much to eat, and how to eat to be healthy?
Today, I will share with you some tips for hoarding nuts:
1. Nuts are delicious, but don’t eat too much
Nuts mainly include walnuts, almonds, almonds, cashews, pistachios, pine nuts, pumpkin seeds, peanuts, sunflower seeds, etc. These are also popular varieties when we buy New Year’s goods during the Chinese New Year.
From a nutritional point of view, nuts are rich in protein, fat, minerals (potassium, calcium, zinc), vitamins (vitamin E and B vitamins). Because they are rich in unsaturated fatty acids, eating them in moderation is good for health. Among them, pine nuts, Walnuts are high in polyunsaturated fat.
However, nuts are high-energy foods. Excessive consumption can lead to overweight and obesity. How much is the right amount?
The "Dietary Guidelines for Chinese Residents (2022)" recommends that you consume 50-70g of nuts per week, with an average of about 10g per day, which is about the amount you hold in your hand.
2. You can stock up on nuts, but beware of the "hala smell"
Nuts have high fat content, and long-standing nuts are prone to oxidation and rancidity under the influence of the environment, forming free fatty acids, peroxides, aldehydes, ketones and other substances, resulting in a pungent, unpleasant, bitter and numbing taste, that is, What we usually call "hala taste" may irritate the digestive tract after eating, causing discomfort, nausea, vomiting, abdominal pain, diarrhea and other symptoms.
If consumed for a long time, it may damage the liver and increase the risk of chronic non-communicable diseases.
3. What are the tips for choosing nuts
First, when hoarding nuts, pay attention to check the production date and shelf life. It is best to choose fresh, in-season nuts that are within the shelf life.
Do not buy expired or expired food, and store according to the storage conditions indicated on the food label, preferably in a cool, dry place.
In addition, since nuts are prone to oxidative deterioration if stored improperly, they should be sealed and stored in a dry place after purchase.
Second, it is recommended that you choose plain nuts with no salt, no added sugar, and no oil, and cultivate a diet with less salt, less oil, and sugar control.
When we see salt baked, spiced, butter, honey, amber and other words written on the outer packaging, we must look at the ingredient list. Usually these nuts are added with salt, sugar, and oil, so we must pay special attention.
Third, it is recommended to buy nuts in individual small packages. If there is a bitter taste during consumption, stop eating them.
Text/Gao Chunhai (Registered Nutritionist, Physician, Tianjin Center for Disease Control and Prevention)