diet nutrition recipes

There is no universally perfect nutritional recipe that is suitable for everyone. The core of all recipes that can be implemented in the long term and are beneficial to health is to match the individual's physical foundation, life scenes and dietary preferences. If one of the three major elements is missing, no one can escape the ending of "eating for two days and giving up".

A while ago, I helped my aunt who has been suffering from type 2 diabetes for 5 years to adjust her diet. She followed the trend and bought the "General Sugar Control Recipe" online. She ate boiled vegetables and mixed grain rice every meal. After eating it for three days, she got up in the middle of the night and gnawed on soy bones. Her blood sugar fluctuated even more. Later, when I adjusted the plan for her, I deliberately retained her favorite soy sauce, but replaced the fat pork ribs with lean beef tendons, allowing 100 grams per meal. I also replaced the pure multigrain rice with half multigrain and half white rice, and added a small plate of cold wakame. She has been eating it for almost half a year, and her fasting blood sugar has stabilized at around 6, and she has never felt aggrieved.

Many people always think that nutritious recipes must have standardized grams and uniform ingredients. In fact, there are several types of dietary patterns recognized by the academic community. For example, the Mediterranean diet, which is supported by the most evidence-based evidence, focuses on whole grains, deep-sea fish, olive oil, and a large number of fruits and vegetables. It is particularly friendly to the prevention of cardiovascular and cerebrovascular diseases. However, if you have gluten intolerance, or have been accustomed to eating rapeseed oil since childhood, and you have to eat whole-wheat bread and olive oil, you will either suffer from allergies, or you will be nauseous and unable to persist. The ketogenic diet, which became popular in the past two years, was originally used clinically to treat refractory epilepsy in children. Later, it was found that it can also help some people with polycystic ovary syndrome and insulin resistance to adjust their metabolism. However, if ordinary healthy people just follow the trend just to lose weight, there is a girl around me who tried the ketogenic diet for 21 days. In the end, the ketone body exceeded the standard and she was almost hospitalized. She also lost one-third of her hair. It was not worth the gain. There is also the vegetarian diet that more and more people are choosing in recent years. Whether it is for religious beliefs or environmental protection, there is no problem. However, if you do not make a nutritional combination at all and rely solely on vegetables and rice to fill your stomach, you will most likely be deficient in vitamin B12 and heme iron. I used to have a vegan colleague who knelt down to tie his shoelaces and stood up and fainted in the office. He was diagnosed with iron deficiency anemia and took supplements for half a year before he recovered.

In fact, for ordinary healthy people, there is no need to count grams from the food ingredient list. Memorizing a rough "fist rule" is enough: in a meal, a fist-sized staple food should account for one-third of the grains and beans. There is no need to completely reject white rice and white noodles.； Two fists of vegetables, preferably half of dark green leafy vegetables ； A fistful of high-protein food, including pork, beef, sheep, chicken, fish, shrimp, eggs, tofu, milk, whatever you like. ； With a fingertip-sized amount of oil and no more than a beer cap of salt per day, it basically meets the requirements of the dietary guidelines.

Like ordinary office workers who work a nine-to-five job, they don’t have to get up an hour in advance to make nutritious meals. When I bring my own meals, I usually blanch broccoli, okra and other durable vegetables the night before. When I get up in the morning, I spend 3 minutes to fry an egg, steam corn or sweet potatoes, and pack them into a box to take with me. It’s much better than take-out rice bowls that are high in oil and salt. Occasionally, you don’t have to feel guilty when you have a hot pot barbecue with friends. When eating hot pot, you can cook half a plate of green vegetables to fill your stomach, use less processed meatballs, and eat more lean beef belly for barbecue, and drink it with a cup of sugar-free oolong tea. It’s not a big burden to eat a meal. It’s better than holding back and not eating, then turning around and showing off two packs of potato chips in the middle of the night.

As for whether to take additional nutritional supplements, there is no unified conclusion in the industry. One group believes that as long as you eat a balanced diet, all nutrients can be obtained from food, and there is no need to supplement. ； The other group believes that vegetables nowadays are grown in greenhouses, and meat is also cooked quickly. The nutrient density is much lower than it was a few decades ago, and there is no harm in supplementing it appropriately. My own experience is that if you eat three meals regularly, rarely eat takeout, and don’t feel uncomfortable, you really don’t need to buy health care products randomly. ； But if you often stay up late, eat takeout every day, or are special groups such as pregnant women and the elderly, it is okay to supplement vitamin D, calcium, and B complex as needed. Just don't touch the "anti-cancer health products" and "weight loss enzymes" that are so popular that they are mostly IQ taxes.

To be honest, I have been doing nutritional consulting for almost 7 years, and I have seen too many people come with the expectation of a "perfect recipe", but in the end they couldn't stick to it because it was too demanding. In fact, nutritional recipes are never meant to completely isolate you from your favorite foods, nor do you have to eat boiled vegetables every meal to be healthy. If you feel comfortable after eating it, have enough energy, have normal physical examination indicators, and can stick to it all year round, it is the best dietary and nutritional recipe for you.