Healthy recipe copywriting

Recipes that can be adhered to for a long time, match your physical condition, have no discomfort after eating, and stabilize physical examination indicators are truly healthy recipes - there is no one-size-fits-all template that suits everyone.

Two years ago, I followed the trend and ate the popular Mediterranean recipes for half a month. I mixed raw vegetables with cold olive oil and paired them with quinoa rice. As a result, I suffered from acid reflux and my hairline moved back half a centimeter visibly. I went to see a Chinese medicine doctor who said that my spleen and stomach were weak and cold. Eating too much raw and cold food depleted yang energy and slowed down my metabolism. Later, I replaced the raw vegetables with blanched ones, the olive oil with a small amount of warm flaxseed oil, halved the quinoa and mixed it with most of the white rice. After eating it for a week, I felt much better and my body fat did not rebound.

The mainstream healthy recipe factions on the market now actually have their own objectives, and there is no way to say who is overpowering the other. The Mediterranean diet, which is recognized by academic circles as being cardiovascular friendly, does have a large amount of clinical data proving that it can reduce the risk of chronic diseases. However, when it comes to Chinese elderly people who drink hot water and eat hot food all year round, most of them will suffer from diarrhea, which is not as practical as the adjusted warm version. The DASH diet, specially designed to lower blood pressure, requires strict sodium control and eating more high-potassium foods. If girls with low blood pressure follow the trend, they will easily get dizzy when they squat down or stand up. The low-carbohydrate ketogenic diet, which has been extremely popular in the past few years, is indeed very effective in weight control for obese people with insulin resistance. However, long-term consumption of it by ordinary people can easily lead to aunt disorder and constipation. Most nutritionists do not recommend trying it without medical advice. Oh, by the way, there is also the gluten-free diet that many people have been following recently. It is originally a special meal prepared for people with gluten allergies. It is completely unnecessary for ordinary people to eat it. On the contrary, it may lead to insufficient intake of B vitamins due to the active elimination of whole grains.

You really don’t need to think about healthy recipes too complicated, and you don’t need to use a food scale to count grams every time. Just say that a nine-to-five office worker has no time to get up and make quinoa salad for half an hour every morning? When I am in a hurry, I steam a short section of sweet potato and put it in a bag the night before, make a cup of pure soy milk without sugar at the company, and buy a hard-boiled egg from the convenience store downstairs. The breakfast that is ready in 5 minutes is lower in calories than the fried dough stick buns bought on the roadside and is more filling. I will not suffer from hypoglycemia at noon. If you are bringing rice, don’t always pack green leafy vegetables. Nitrite will rise quickly if left overnight. Instead, replace them with vegetables that are resistant to aging, such as pumpkin, broccoli, and carrots. Blanch them in advance and sprinkle with some black pepper. You can heat them up at work the next day and eat them without any burden.

There was a joke when I was preparing recipes for my second aunt. She has diabetes. She read on the Internet that pumpkin lowers blood sugar, so she ate old pumpkin every day. As a result, her blood sugar soared to over 8 for three consecutive days. Later, I learned that the GI (glycemic index) of old pumpkin is actually 75, which is similar to white rice. Only tender pumpkin with high water content is suitable for diabetics. You see, talking about "health" without specific ingredients and personal circumstances is just a hoax.

As for the most quarrelsome issue among everyone, "should we eat refined rice noodles or not?", in fact, both groups have a point. If you feel refreshed in the afternoon after eating a bowl of white rice, and you won't be hungry for two hours, then there is no need to force yourself to eat unpalatable whole grains. As long as you control the amount, one punch per meal is enough. If you feel hungry soon after eating white rice and feel dizzy, just change it to half whole grains and half white rice. You don’t have to eat pure whole grains all the time, which may cause constipation but not worth the gain. I have a fitness friend who eats refined rice and noodles every day, and his body fat is still stable at 15%. All physical examinations are normal. He does strength training three times a week. His metabolism is high enough, and he doesn’t need to treat himself harshly on staple food.

Oh, by the way, you really don’t need to pursue 100% “health”. I eat hot pot and drink iced milk tea one day a week. As long as the diet for the other five or six days roughly meets the ratio of “one punch of staple food + two punches of vegetables + one palm of protein”, it’s totally fine. A reader told me before that in order to eat "healthy", she didn't even dare to touch the milk tea given to her by her colleagues. She ate salad every day until she had an emotional breakdown. Instead, she developed bulimia. It was really unnecessary. The ultimate goal of healthy recipes is to make you feel good, not to shackle you.

After all, after eating, your stomach will be comfortable, your bowel movements will be normal, you won't feel tired every now and then, and your annual physical examination indicators will be within the acceptable range. So whether you like rice or noodles, warm porridge or iced American style, this is your healthy recipe, and it will work better than any template prescribed by experts.