Do you have the little "scheming" of eating takeaway without growing meat?
It’s too hot in summer to be too lazy to move. Pick up your phone and move your fingers to order a takeaway. Fried chicken burgers with cola, rice noodles and rice noodles with more spicy, spicy tang with double sauce... These economical and stimulating fast food, are they on your takeaway menu? Passionate when ordering, and after eating, I am inspired to lose weight, is there any? Today, we will learn the tips of some takeaways from the experts, and make them delicious, nutritious and healthy.
"Carbon water with carbon water" This is embarrassing
"With our take-out meals, we must consider balanced nutrition." According to Ma Rui, a physician in charge of the Nutrition and Food Hygiene Institute of the Beijing Centers for Disease Control and Prevention, many people ignore fresh vegetables and fruits when ordering meals, so vitamin intake is relative Less is not conducive to nutritional balance. Take the popular lunch rice bowl for office workers. If there are two choices of hot and sour potato rice bowl and small rapeseed tofu rice bowl, the latter is more recommended. Ma Rui explained that rape is a dark green leafy vegetable, rich in vitamins, and tofu can provide rich high-quality protein. When ordering a meal, write down the merchant's notes as less oil and salt as possible. This small rapeseed fried tofu rice bowl can be both nutritious and delicious, with a reasonable combination and a balanced meal.
The hot and sour potato shreds rice bowl, which has been "disliked" by experts, is a food with high carbohydrate content. Nutritionists generally begin to classify potatoes as a staple food, so the combination of potatoes and rice is not very reasonable. If you prefer potato shreds, then stir-fried three shreds with carrot shreds and green pepper shreds can meet our demand for vegetable intake and ensure the intake of more vitamins and minerals.
Ma Rui introduced that our daily diet is generally composed of cereals and potatoes, vegetables and fruits, animal food, milk, soybeans and nuts. When ordering take-out, the staple food should be matched with thickness, try to reduce the intake of fine rice noodles, and increase the coarse grains appropriately; the non-staple food should be matched with colors, and dark vegetables should account for more than half. Dark vegetables refer to dark green, orange-red, purple-red vegetables, such as spinach, carrots, tomatoes, purple cabbage, etc., which are rich in β-carotene, are the main dietary source of vitamin A, and have nutritional advantages.
Match the staple food and complementary food, and prepare some healthy snacks such as nuts and milk to accompany meals, so that you can eat the takeaway nutritiously and deliciously.
Learn how to mix staple and non-staple foods
Next, we will enter the "practical stage". If you want to have a balanced nutrition for take-out, you can start with enriching the types of take-out food.
The staple food Ma Rui suggests that you can choose small portions of food, order a few more at the same time, and share meals with colleagues (pay attention to using public chopsticks and spoons) to maximize the variety of food intake. For example, if you choose rice as the staple food when you order today, you will choose multi-grain rice, eight-treasure rice, etc. tomorrow, because multi-grains and beans are rich in dietary fiber, B vitamins and minerals, which can promote intestinal peristalsis. Beans are rich in lysine, which is lacking in cereal protein, and are a natural and ideal food that complements cereal protein.
Meat recommends that you give priority to fish, followed by poultry, and finally livestock. Because fish and poultry have relatively low fat content and contain more unsaturated fatty acids, they have a certain effect on preventing dyslipidemia and cardiovascular and cerebrovascular diseases. If today’s non-staple food meat is beef, it will be replaced with poultry and fish tomorrow.
Vegetables are rich in vitamins, minerals, dietary fiber, and low in energy, which can meet the human body's needs for micronutrients, maintain the normal function of the human intestinal tract, and reduce the risk of chronic diseases. If this year you choose leafy vegetables, cruciferous vegetables (such as rape, broccoli, cabbage), tomorrow will be replaced by fresh beans (such as peas, beans), fungus and algae (such as enoki mushroom, fungus, seaweed) and so on.
The takeaway is too salty and the oil is too big? Crack like this
What if the takeaway is too salty? Ma Rui suggested that when ordering food, you can pay attention to whether there are sauces, sauces, etc. in the food, and ask the merchant to serve it separately, not mixed with the food, and how much you eat is up to you. In addition, such as chicken essence, monosodium glutamate, chili sauce, etc., the sodium content is relatively high. Whether it is a takeaway meal or a home-made dish, excessive intake of sodium should be avoided to reduce the risk of hypertension.
In addition, give everyone a way to judge whether takeaway is heavy fuel. When ordering take-out, if it is a vegetable meal, the cooking method of "boiled, steamed, cold" is used instead of "fried", the amount of oil used will be less; if it is meat, "steamed The cooking method of ", stewed, boiled and roasted" is better than "fried and fried". Less oil can control the intake of fat, which is of great benefit to maintaining good health.
Finally, I will give you a small suggestion to bring your own healthy snacks. If you inevitably need to order takeaways frequently, it is recommended to bring some small snacks such as milk, yogurt, non-fried nuts (non-fried), fruits, etc., whether it is a meal or a pad when you are hungry, it is healthy and Delicious choice.
Tips
This is the safest way to receive takeaways during the epidemic
Yesterday, the response level for public health emergencies in Beijing was once again downgraded to Level 3. However, we must not take the new crown virus epidemic lightly. According to Wang Liping, a researcher at the Chinese Center for Disease Control and Prevention, it is generally believed that the probability of infection through receiving express delivery and takeaway is very low. The public maintains good hygiene practices when receiving express delivery, which can also reduce the possibility of transmission through contaminated items. For details, please refer to the following practices:
1. When picking up the courier at home, wear a mask before contacting the courier. After receiving the express, properly dispose of the outer packaging of the package, and wash hands with running water and soap or use hand sanitizer in time.
2. When picking up express delivery at the gate of the community, wear a mask before going out to avoid crowds. Properly handle the outer packaging of the package, wash hands with running water and soap or use hand sanitizers.
3. Where conditions permit, please ask the courier to store the items in the express cabinet, and wear a mask before going out to pick up the express. Properly handle the outer packaging of the package, wash hands with running water and soap or use hand sanitizers.
4. The outer packaging of express delivery shall be processed according to the requirements of daily garbage classification.
Text / reporter Li Jie