With the continuous development of society, people are paying more and more attention to health, and the things at the entrance will be very careful and cautious! Especially friends who have the "three high" elderly at home will always pay special attention to diet.
So how can you eat healthy and nutritious?
Zuo Xiaoxia, director of the Nutrition Department of the Eighth Medical Center of the PLA General Hospital, and Fang Yuewei, inventor of "Rapid Estimation and Hand Measurement of Balanced Dietary Food Exchange", told us how to eat healthy and nutritious in the book "Sugar Control, Sugar Reduction and Fat Reduction Recipes", in fact, many diseases are caused by people's unscientific diet, and the more typical is the "three highs". Therefore, the three high people must take this pass of the "entrance" well, eat less high-calorie, fatty, too salty or too sweet food.
The book mentions: "Eat a rainbow every day," because a color of food can not provide the nutrients needed by the human body, so it is necessary to eat 5 colors of food every day to be nutritionally balanced, and the "rainbow principle" is a dietary method recommended by the American Cancer Society, which is to classify vegetables and fruits according to color, and at least 5 colors of food in the daily diet are also very good in the prevention of chronic diseases.
And different colors of food also have different effects, such as red food, can help hematopoiesis to promote appetite, you can eat more carrots, tomatoes and other red color foods; Orange foods have antioxidant effects, while green foods help digestion and prevent constipation, purple foods help balance electrolytes and regulate immune function; White food helps replenish water and repair tissue cells.
Healthy cooking methods help the deliciousness of food, and patients with three highs want to eat healthy and nutritious, pay attention to a few tips
1 If patients with "three highs" want to control blood sugar, they can mix foods with high glycemic index and foods with low glycemic index, such as refined white rice noodles and oats, black rice, not only can control sugar and reduce fat, but also increase the intake of dietary fiber and promote intestinal absorption.
2 Food should not be cooked too badly, especially diabetics need to "eat hard but not soft", cook the ingredients can eat.
3 Oil selection should pay attention to the fact that now there are a variety of oils on the market for us to choose, for patients with three highs can choose vegetable oil, the calories in vegetable oil are much lower than animal oil.
4 You can choose a non-stick pan to stir-fry, with the continuous development of science and technology, a variety of non-stick pans appear in front of the public, and this non-stick pan also has the characteristics of fuel saving and less smoke, so patients with three highs can use non-stick pan stir-frying. For a family of three, according to the calculation of three meals a day, a barrel of 5 liters of oil can last for three months is more appropriate.
The book also mentions tips for reducing the use of condiments, as well as various recipes to make people eat healthy and nutritious. It's really a book in hand, and you don't have to worry about eating and drinking. Finally, a question, do you think you should put salt first when cooking, or put salt before the dish comes out of the pot? Hurry up and find out in the book!