Healthy recipe introduction

There is no universal healthy recipe that is suitable for everyone. The core of a truly scientific healthy recipe is "adapting to individual basic conditions + meeting current physiological needs + long-term sustainability." If one of the three conditions is missing, no matter how "healthy" the ingredients are and how accurate the calorie count is, it will not be considered a qualified healthy recipe.

Last week, I just went with my friend who has been working out for 3 years to check her hormones. She followed the trend of a certain blogger and ate the "universal fat-reduction diet" a while ago. She ate boiled broccoli + brown rice + chicken breast every day for 30 days. The calories were not bad at all, and she did lose 1.2% of her body fat. But my aunt It was directly postponed for 12 days. The doctor said that it was due to excessive protein, insufficient carbohydrate intake, and the amount of exercise was not suitable for her at all - she had to practice powerlifting three times a week, and the carbohydrates in the diet could not even meet her basal metabolic needs. It would be strange if there was no problem.

Speaking of which, there is actually no completely unified conclusion on the ratio of healthy recipes in the field of nutrition. If you look up the information, you can see two completely opposite mainstream recommendations: one is the high-carbohydrate and low-fat structure advocated by our dietary guidelines for Chinese residents, with the energy supply of carbohydrates accounting for 5 0%-65% is suitable for most ordinary people who do not do much daily exercise and have normal metabolism. Many colleagues around me who work from 9 to 5 eat at this ratio. If they eat a fistful of multi-grain rice plus one meat and one vegetable at noon every day, they will not feel dizzy or sleepy in the afternoon, and all physical examination indicators are very stable. The other is the low-carb or even ketogenic diet structure that has become popular in recent years. The proportion of carbohydrate energy supply is reduced to less than 20%, focusing on high-quality fat and protein. This plan has been very controversial, but it is indeed very friendly to people with insulin resistance, polycystic ovary syndrome or severe obesity. I used to help a girl with polycystic ovary adjust her diet. I used to eat a normal diet of whole grains and milk, but my fasting blood sugar was always around 6.2, and the acne on my face couldn't go away. Later I adjusted to only eating green leafy vegetables within 100g of carbohydrates a day, and used avocados, nuts, and deep-sea fish for the rest to replenish energy. Three months later, my fasting blood sugar dropped to 4.8, and my hormone levels were normal.

But don’t think that low-carb is a “more advanced” recipe. Last year, I had a fan who was a junior in college after reading other people’s low-carb sharing and following it for half a month. As a result, she fainted due to hypoglycemia in high-level math class. She usually has to run 800 meters and take physical classes. She already needs a lot of carbohydrates for energy. Of course, there will be problems with rigid low-carb recipes.

Oh, by the way, many people always think that healthy recipes must be accurate to the gram, and they use a food scale to weigh them every day. In fact, it is really unnecessary. I have made my own recipes for so many years, and I have long stopped using the scale. Touch your face first when you get up in the morning. If the edema is severe, put less soy sauce and drink less processed electrolyte water that day. Eat more winter melon and soak some corn silk water. ； If you have muscle soreness after training your buttocks and legs the day before, eat two more steaks and drink an extra carton of milk that day. There is no need to limit the amount of protein. ； If you have an appointment with friends to have hot pot in the evening, instead of eating multi-grain rice at noon, replace it with a portion of stir-fried vegetables and a boiled egg to save some calories. It is much healthier than inducing vomiting after eating hot pot or starving for the next three days. Also, don’t think that healthy recipes are equal to bland boiled dishes. I just developed a new way of eating last week. Marinate chicken breasts with cooking wine, light soy sauce, and minced garlic for 20 minutes. Put them together with the cut pumpkin pieces and bake them in an air fryer at 180 degrees for 15 minutes. Sprinkle some black pepper and a little sea salt. It was so fragrant that I ate it for two days in a row. The total calories are only 380 calories. It is much healthier than take-out rice bowls that are heavy in oil and salt, and the taste is not bad at all.

There is another question that everyone is arguing about: Does a healthy diet require complete abstinence from sugar? One group says that free sugar is the "root of all evil" and should not be touched. The other group says that as long as the total calories are controllable, it is perfectly fine to eat some occasionally. I myself had previously tried not to touch any added sugar for three months, not to drink cakes, milk tea, or even sugary yogurt. During that time, my skin was really good and my pores were finer. But then I couldn’t help but drink half a cup of pearl milk tea during the department team building, and I overate three boxes of cookies that night. I gained 4 pounds in the next three days, and my mentality suddenly collapsed. Later, I changed my mind and set aside a "sugar quota" of 100 calories for myself every week. I would either eat a small portion of Magnum or drink a cup of fruit tea with 30% sugar. This would not affect the overall diet structure, nor would I cause revenge eating due to being too depressed. Now, more than half a year has passed, and the fasting blood sugar and blood lipids in the physical examination are normal, and there has been no overeating again.

To be honest, I have seen too many people struggle with what the "healthiest diet" is. One moment they follow the trend of eating light meals, the other moment they follow the trend of cutting out carbs, which messes up their metabolism. There is no standard answer. If your stomach feels comfortable after eating it, you won’t feel hungry or uncomfortable, and your physical examination indicators will be normal after eating it for a long time, and you don’t have to force yourself to hold back, then this is the best healthy recipe for you.