Dear friends, Teacher Gu has come to give everyone a New Year's greeting.
I wish everyone and their families a healthy and beautiful new year, and a happy and auspicious Year of the Tiger.
There are many fans who leave messages saying that they want to know how to make Chinese New Year's Eve rice more nutritious and how to eat healthier. Don't worry, Teacher Gu will come to share with you, in fact, it is not difficult, as long as you pay attention to the following 5 points.
First, the staple food plus a little "coarse"
Many people basically eat canteens or takeaways all year round, the staple food in addition to rice is white noodles, rarely eat coarse grains, the new year from the Chinese New Year's Eve rice, staple food thickness with eat it.
For example, you can make five-grain rice, that is, in addition to rice stew, you can also put some oat rice, brown rice, mung beans, sweet potato pieces, these grains, beans and potatoes and white rice ratio is recommended to account for 1/3 to 1/2.
In addition to the nutritional dietary fiber, B vitamins and minerals are more abundant; the color is also good-looking, there are white rice, green of mung beans, and orange yellow of sweet potatoes, which can more tempt the appetite; in addition, there is also the meaning of 2022 grain abundance.
Special Reminder:
1, mung beans, oat rice and brown rice skin is rough and hard, need to soak overnight in advance, otherwise can not be cooked with rice.
2, if there is a family is not used to eating coarse grains, or there are children, the elderly chew coarse grains hard, you can first wash the white rice and potatoes into the rice cooker, and then spread the miscellaneous grains and beans on it, so that the upper layer of the stewed rice is coarser and thinner, which can take care of the needs of all the family. As for the family who are not able to eat multigrain meals, they can eat some whole wheat bread and quick-brew oatmeal to achieve a thick and thin match.
3, Chinese New Year's Eve rice thickness collocation is a beginning of the 2022 healthy diet, back to work, you can make more grain rice on the weekend, according to the amount of staple food of a meal into many portions, and then brought to the company, microwave can eat, so easily achieve the staple food thickness collocation.
If you eat dumplings as a staple food, you can put 1/5 to 1/4 of the soba noodles in the white noodles, and you can easily match the thickness and thickness.
Second, vegetables are rich in color
Vegetables should strive to diversify, not only bright colors to promote appetite, nutrition is also more comprehensive.
Among the 5 types of vegetables such as leafy vegetables, melons, mushrooms, fresh beans, and rhizomes, at least 2 types are included, such as leafy vegetables and melons with the lowest energy, which are more recommended. As for rhizome vegetables such as potatoes and yams, it is better to be used as a staple food than as vegetables to avoid excessive energy intake.
In terms of color, each meal should include green, orange, and purple. Like what:
Green: spinach, rape, cabbage, hollow cabbage, leeks, broccoli, artemisia annua, etc.
Orange-red: carrots, pumpkins, red peppers, tomatoes, etc.
Purple: purple cabbage, purple onion, purple lettuce, etc.
How many vegetables to eat? Cooked leafy green vegetables 1 fist corresponds to about 100 grams of raw heavy vegetables, and it is recommended to eat 1.5 to 2 fists at a meal.
For example, in the picture below, our family made this colorful mixed dish, the color is super rich.
Colorful mixed vegetables
method:
1: Break the yellow, red and green bell peppers into small pieces, and tear the purple cabbage and lettuce into pieces.
2: Add a little olive oil, soy sauce, vinegar, minced garlic and salt, and mix well.
Third, choose more white meat and eat less red meat
Meat should also be diversified, livestock meat, poultry, fish, shrimp, shellfish seafood, it is recommended to contain at least 2 kinds, of which seafood must be selected, red meat less selected. Why? Because most of us usually eat too much red meat, and the aquatic products eat too little.
In addition, the high saturated fatty acid content of red meat is not conducive to cardiovascular health, and it also increases the risk of type 2 diabetes, obesity and the total cause of death in men. [1]
Therefore, this Chinese New Year's Eve rice may wish to increase some fish, shrimp and shellfish food, if you are allergic to fish and shrimp, then choose livestock and poultry meat, try to choose lean meat.
How much to eat? According to the recommendations of the "Dietary Guidelines for Chinese Residents", livestock and poultry meat and aquatic products should be eaten to 40 to 75 grams per day, about the amount in the following figure, and the ratio of meat to vegetables is 2:1.
▲ Original picture: 80 grams of cod, large palm, palm thick piece
▲ Original picture: 80 grams of shrimp shelled 8 pieces
▲ Original picture: 8 oysters of the size in the picture
▲ Original image: 50 grams of lean meat
The picture below is our family's 2021 Chinese New Year's Eve rice with celery fried shrimp, pea sprouts fried meat shredded, stewed fish.
▲Pictured: Stir-fried shrimp with celery
▲Picture: Pea sprouts stir-fried shredded meat
▲ Photo: Fish stew
Fourth, the cooking should be light
The dishes made by frying are delicious, but they are high in oil, sugar and salt.
Chinese New Year's Eve rice is recommended to do less of this kind of dish, more light cooking methods, such as steaming, white burning, stewing, cold mixing, etc., not only to maintain the nutrition and flavor of the food itself, but also light and refreshing.
It is necessary to pay special attention to less oil and less salt, too much salt intake will increase the risk of high blood pressure, osteoporosis and stomach cancer, and too much oil will also increase the risk of obesity and three highs.
According to the recommendations of the "Dietary Guidelines for Chinese Residents", the intake of salt should be controlled within 6 grams per day, about the amount of 1 beer lid; cooking oil is recommended to be controlled at 25 to 30 grams per day, on average, to a maximum of 10 grams per person per meal, which is about the amount of 1 spoon of porcelain spoon for drinking soup.
In addition, if you are worried that less salt is not delicious, it is recommended to put salt again when you start the pot, and the salt particles are dipped on the surface of the food, which is more likely to make people feel salty.
▲Pictured: Okra incandes
▲ Pictured: White-burned kale
▲ Photo: Steamed sea bass
▲Pictured: Tofu stew
▲Pictured: Bamboo shoot stewed pork ribs
5. Choose healthy drinks
On the table where Chinese New Year's Eve meals, the most frequent drinks are sweet drinks and wine, both of which must be drunk less for the sake of health.
The healthiest drink is boiled water, but Chinese New Year's Eve meal is too boring if you drink boiled water, and it is recommended that you make your own healthy drinks.
For example, lemonade, cut the lemon into thin slices and brew it with warm boiled water or pure water; or use fruit, milk, and nuts to make a shake, such as strawberry cashew milkshake, mango almond milkshake, dragon fruit walnut milkshake, etc.; of course, you can also drink some sugar-free sparkling water, drink it vigorously, and do not consume too much energy.
summary:
The above is Mr. Gu's Chinese New Year's Eve rice suggestions for everyone, the overall principle is: a table of Chinese New Year's Eve rice, the staple food thickness and thickness, vegetarian dishes and meat dishes ratio of 2:1, and then with some clear soup.
Finally, I wish you all a Happy Chinese New Year and a grand plan for the Year of the Tiger! During the Spring Festival, we should also pay attention to diet, eat and move in balance, and be healthy for the New Year!
Discussion today: What is your Chinese New Year's Eve meal ready to eat?
bibliography:
Chinese Nutrition Society. Dietary Guidelines for Chinese Residents[M].People's Medical Publishing House, 2016