A bowl of soup with a steamed bread, a burger with a French fries, a bag of instant noodles and a ham... These "classic" combinations are frequent visitors to many people's tables. However, is this match healthy? This issue interviews an authoritative nutrition expert to help you figure out the wrong meal combinations.
Mistake 1: High carbohydrates. Example: Potato silk with rice. Similarly, onion oil cakes with corn congee, coriander, coriander, and hot and sour powder with sesame seeds... In the opinion of Fan Zhihong, associate professor of the College of Food Science and Nutritional Engineering at China Agricultural University, these foods are mainly composed of starches. Eating, the proportion of starch is too large, and there are few vegetables, insufficient protein and vitamins, and it is a wrong high-carb combination. “On the tables of residents of our country, high carbohydrates are very common.†Fan Zhihong told reporters that because of the limited living standards in the past, the reason why one meal was called “meals†meant that if there were rice, steamed bread, noodles and other foods, then it would be fine. Therefore, the word eating has no meaning of nutritional balance. Since people have been eating this way since ancient times, this method of eating seems to be the most appropriate. The best solution is to add a plate of vegetables and add some eggs or meat. Song Xin, a nutritionist at Chaoyang Hospital in Beijing pointed out that potatoes, yam and other root and stem vegetables have high starch content and should be partially replaced by staple foods and cannot completely replace other vegetables.
Mistake 2: High calorie mix. Example: hamburger with fried chicken. In addition to the obvious high-calorie mix of hamburgers and fries, there are many less obvious similarities in life that need attention. Fan Zhihong pointed out that high-calorie desserts, such as cakes and croissants, and sweet drinks are used as breakfast; when dining out, the oil used in the dishes is many, and high-oil staple foods such as green onion cakes are all high-fat, high-calorie combinations. Fan Zhihong suggested that when eating hamburgers, do not eat French fries, change vegetables and fruits, eat fruits and vegetables for breakfast, or eat oil-based staple foods when eating outside. This can avoid high-calorie matching to some extent.
Mistake 3: High salt mix. Example: Instant noodles plus ham. Fan Zhihong said that the salt content of a pack of instant noodles is already high, and that with high-salt processed meat such as ham sausage, this way of eating a meal, the amount of salt used may exceed the standard. Song Xin pointed out that instant noodles or eat less as well, if it really wants to eat, cook less sauce, add an egg, put a little rape and other green leafy vegetables. If it can only be brewed, it can be served with raw vegetables such as lettuce, tomatoes and cucumbers. It is worth noting that when eating out, it is more prone to high-salt problems. After eating a table dish, eat staple foods such as Hanamaki, dumplings, and dan noodles, and eat salty food, drink salty soup and eat again. The salty staple food is "salted" from beginning to end. Therefore, when eating out, it is necessary to reduce the number of staple foods, such as Hanamaki, to eat less soup.
Error four: high protein mix. Example: Eggs with milk. Many people only had eggs and milk in their breakfast recipes. Song Xin said that although milk and eggs are good foods, only the breakfast of these two kinds of food is not perfect. They should add some bread, bread and other food and fruits and vegetables. If conditions permit, it is best to add some nuts. Fan Zhihong pointed out that high-protein diets are very common in restaurants. Many people do not consider nutrition when ordering, and ten dishes and eight dishes are leeks. Chicken, duck, fish, and other dishes are full, nor are they. When you eat staple foods, you often end up with excessive protein intake. Therefore, it is recommended that people do a good job with meat and vegetables when ordering and they must eat staple foods.
Error 5: High fruit and vegetable collocation. Example: Fruit juice with cold dish. In general, the intake of fruits and vegetables by the Chinese people is still far from the standard, and they need to be supplemented. However, some people have “goed to the forefrontâ€. For example, those who lose weight only eat cold vegetables and juices. Fan Zhihong said that the problem with high fruits and vegetables is that the protein content is too small. It is best for people who lose weight to add yogurt, eggs, or meat on the basis of this.
Finally, Fan Zhihong said that people made the above mistakes because there is no nutrition in the head and this also reflects the lack of education in the residents' dietary guidelines. In simple terms, people must establish an awareness in their hearts that certain types of food must be eaten during a meal. For example, the most basic three categories are food, vegetables, and high protein. Eat at least one of each type of food in each meal. Under the premise of oil control and salt restriction, the quality of food was improved.
Some dishes are perfect matches
Enhances umami taste. Representative dishes: potato stew beef, chicken stew mushrooms. Dr. Yun Yun, a famous science writer and a professor of food engineering at the Department of Agriculture and Biology of Purdue University, told Life Times that the inosinic acid and guanosine monophosphate in food can not only produce umami but also produce glutamate. "Synergies", when they are used simultaneously, produce a "taste" much larger than when used individually. Potatoes contain more glutamate, while beef contains not only glutamate but also inosinate and guanosine. The two cook together and taste more fresh. If you cook radish with beef, you can only rely on beef to produce umami. By the same token, mushrooms (especially mushrooms) are rich in guanosine monophosphate. Chickens are rich in inosinate. During cooking, they release free sodium glutamate, which will increase the concentration of guanosine. Unobtrusive umami.
Improves taste and taste. Representative dishes: papaya stewed ribs, radish stewed lamb. The beauty of food ingredients also lies in its ability to make it taste and taste better. Li Huiming, professor of nutrition at Xiangya Hospital of Central South University explained that, as an example of papaya braised ribs, papaya contains a special enzyme called papain. It is the main ingredient of tender meat powder, which can hydrolyze macromolecular proteins of animal meat into small peptides or amino acids, which can not only improve protein utilization but also make meat tender. The smell of lamb is unacceptable to many people. Cooking it with radish not only neutralizes the warmth of the lamb, but also has the effect of deterring it.
Promote nutrient absorption. Representative dishes: squid burned tofu, green pepper fried fungus. No one kind of food nutrition is perfect. Different ingredients can be used to complement each other. Not only can nutrition complement each other, but also it can promote the absorption of certain nutrients. Tofu contains less methionine and phenylalanine is higher, while fish has the opposite effect. With the food, they can complement amino acids very well. More importantly, tofu contains more calcium, and the rich vitamin D in fish can enhance the body's absorption of calcium. Therefore, it is a good calcium home cooking dish. In addition, vitamin C can promote the absorption of iron, therefore, green pepper fried mushrooms is a classic iron supplement.
Reduce harmful substances. Representative dishes: Meicai pork, green pepper fried bacon. Cholesterol and saturated fatty acids in fatty meats make many people discouraged. Dietary fiber can help the discharge of cholesterol from the body, reducing the damage of saturated fatty acids on the human body. Meal and pork ribs and soy ribs meet this nutritional principle. Nitrite and protein breakdown products react under acidic conditions, easily producing nitrosamine carcinogens, and vitamin C is the most effective substance that inhibits the conversion of nitrite to nitrosamines. Therefore, although bacon contains more Nitrite, if used together with foods rich in vitamin C, will reduce the production of harmful substances. Its typical representative is green pepper fried bacon.
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