Healthy Recipe Speech

There is no universal healthy recipe that is suitable for everyone. The essence of all reliable healthy recipes is based on your own physical conditions, dietary preferences, and life scenarios, adhering to the underlying logic of "prioritizing nutritional density, balance and not extremes", and then making flexible adjustments to personalized plans.

When I was doing nutrition science popularization in the community two weeks ago, I met two aunts who danced together. Last week, they both copied the "Weekly Fat Loss Healthy Meal" that went viral on the Internet. After eating it for three days, one came to complain and said that he had a history of diabetes for 5 years. After eating the same for three days, his blood sugar rose from 6.2 on an empty stomach to 7.8. The other one was more serious. I didn't know about lactose intolerance. He had iced milk with every meal. He had diarrhea for three days and couldn't stand still. You see, the same recipe can produce vastly different effects on different people.

Speaking of this, some people must want to ask, which one is right among the various diets that are currently in full swing on the Internet, such as ketogenic, low-carb, Mediterranean, and vegetarian? In fact, there is no need to take sides. Different eating patterns are designed for different groups of people. For example, most of the people who adhere to low-carb or even ketogenic diets are those with insulin resistance, polycystic ovary syndrome, or those who need to quickly control their weight in the short term. Indeed, many clinical studies have shown that this type of eating pattern can help them stabilize blood sugar and reduce their body fat rate faster, but you have to If you are a healthy ordinary office worker and do not eat staple food every day, let alone staying up for a month, you will fall asleep in meetings for a week. The American Dietetic Association has also warned that ordinary people who follow a very low-carbohydrate diet for a long time may increase the risk of ketoacidosis and abnormal blood lipid metabolism. On the other hand, we have been promoting a balanced dietary pattern that is in line with the dietary guidelines for Chinese residents. Carbohydrates account for 50-65% of energy, with a good balance of meat, eggs, milk and beans. It is suitable for more than 90% of healthy people. However, it is not a rigid rule. If you want to run a half-marathon today, eat two more white steamed buns to replenish glycogen before the race. There is no problem at all. There is no need to blame yourself with the idea that "eating refined carbohydrates is unhealthy."

I have been doing nutrition consulting for almost 8 years, and to be honest, I never prescribe a fixed weekly diet to my clients. It's not that I'm lazy, it's that I'm really useless. I met a programmer from an Internet company before, and 996 was the norm. The recipe I gave him required him to make fresh salmon and vegetable rolls every morning. He gave up after insisting on it for three days, saying that sleeping 10 minutes more in the morning would be better than anything else. Later, I changed the plan for him: I would go out in the morning and grab a hard-boiled egg, make a cup of unsweetened oats, and buy a small box of washed tomatoes on the way to get enough carbohydrates, protein, and vitamins. ； If he doesn't have to work overtime after get off work in the evening, he can cook a multigrain rice, fry a piece of pangasius, and blanch half a head of broccoli, which can be done in 15 minutes. If he works overtime, he can choose the multigrain rice set from a light food restaurant when ordering takeout, and make a note to put more vegetables and less sauce. He persisted for three months, and his blood lipids dropped a lot during the physical examination. You see, what suits your life rhythm is what you can stick to, and what you can stick to is useful.

There are also many people who have a misunderstanding. They think that a healthy diet requires boiling everything in water, and not even a little bit of oil or salt. It seems like a mistake to eat braised pork. It's really not harmful. I once had a little girl who came to me. She ate boiled vegetables for three months in order to lose weight. Eventually, her hair fell out. The hairline was so wide that three fingers could be inserted into it. My aunt postponed it for half a month. You call this health? Definitely not. When we talk about a light diet, we mean eating enough 25-30g of cooking oil every day. We give priority to olive oil and tea seed oil with high unsaturated fatty acid content. The salt is controlled within 5g, which is the amount of a beer cap. This does not mean that you should not eat it at all. I usually stew braised pork on weekends, eating two or three pieces at a time, which satisfies my cravings and doesn’t put a burden on my body. It’s much better than if you hold it in and end up overeating.

Of course, different groups of people will have different adjustment directions. For example, if you have a child at home, you don’t need to keep an eye on him every day and not allow him to eat snacks. Give him more high-quality protein and calcium-rich foods such as milk, eggs, fish and shrimp, and occasionally eat a lollipop or small cake. If the elderly at home have weak digestive functions, they should boil the grains until soft, add more high dietary fiber foods such as celery and dragon fruit to prevent constipation, and eat more red meat and spinach to supplement iron to avoid senile anemia. If you are a pregnant mother, except for raw and undercooked food, you can eat anything you are not allergic to. If you don't need it, you can also prohibit that. Your mood is more important than anything else.

After all, healthy recipes are never meant to shackle you so that you can’t eat this or touch that. You don’t need to use a food scale to count calories every day until you get a headache, and you don’t have to match other people’s recipes. You can eat comfortably, without any burden on your body, and your annual physical examination indicators are normal. This is the best healthy diet for you. That’s it for today’s sharing. If you have any questions, feel free to ask me.