Healthy Recipe Pairing Tips

Full nutrient coverage, controllable glycemic fluctuations, and long-term adaptation to personal life rhythms. All techniques are dynamically adjusted around these three points. There is no standard answer that is universally applicable.

Last year, I helped a girl from the company's operations department adjust her diet. She followed a fat-reducing blogger and ate a 21-day fat-reducing meal. She had one corn and one egg every morning, boiled chicken breast and broccoli at noon, and only small tomatoes at night. On the 18th day of eating, not only did she develop oral ulcers, she almost fainted on the way to work, and her aunt delayed the meal for almost ten days. The first thing he said when he came to me was, "I obviously eat a healthy diet, so why do I keep eating worse?" ”

The reason is very simple. She has to squeeze an hour into the subway to go to work. She has no time to cook the corn until it is soft enough in the morning. She does not digest it even after gnawing it. She does not like boiled vegetables. She has to do half an hour of mental preparation every day when eating. She is already hungry and her chest is pressed against her back.

Many people's first misunderstanding about healthy eating is "eat more vegetables, less meat, and no staple food." However, if any of the seven essential nutrients for the human body is missing: carbohydrates, proteins, fats, vitamins, minerals, dietary fiber, and water, problems will arise in the long run. Someone is definitely going to argue here. I see ketogenic bloggers eating meat every day instead of staple food. They have low body fat and are fine. That’s because they have long-term fitness habits, and the body’s utilization rate of ketone bodies is higher than ordinary people. And most ketogenic enthusiasts who insist on it for more than half a year will also supplement multivitamins and slow carbohydrates in stages. Very few people who completely cut off staple food can survive for a year. We ordinary sedentary office workers honestly follow the recommendations of the Dietary Guidelines for Chinese Residents. Grains and potatoes account for about 50% of the total daily energy. On the contrary, it is more reliable. For example, white rice mixed with one-third of oats or quinoa tastes about the same and has twice the dietary fiber. It is much more acceptable than directly replacing it with sweet potatoes and corn. Oh, by the way, I met an uncle with pre-diabetes before. I heard people say that to control sugar, you need to stop eating staple foods and only eat vegetables and meat every day. As a result, the ketone body was checked for half a month and it was shockingly high, almost causing acidosis. Don’t blindly follow extreme plans.

Have you ever had this experience? In the morning, I was in a hurry and bought some white porridge and meat buns. After eating it and sitting at the office for two hours, I felt so hungry that my hands were shaking. I always wanted to order a cup of sweet milk tea to stay alive? This is the reason why blood sugar levels fluctuate too much. Staple foods made from polished rice and white flour raise blood sugar levels quickly. When insulin spikes, blood sugar levels drop quickly, making you hungry quickly. If you replace the white porridge with multi-grain porridge, replace the meat buns with vegetable buns and add a boiled egg, you will have carbohydrates, protein and dietary fiber, and the rate of blood sugar rise will slow down. You will be stable all morning, and you will not always be tempted to order takeout. Of course, there is another view in the nutrition community. They believe that as long as the total caloric intake meets the needs, the level of blood sugar has little impact. However, for most people who want to control their weight or have some problems with blood sugar themselves, a combination of stable blood sugar levels does feel much better. There is no need to worry about right or wrong, just suit yourself.

To be honest, I have been doing dietary guidance for so long, and the recipes that are most likely to fail are the ones that include all the favorite foods in the taboo list. There is really no need to become an ascetic in eating healthy, abstaining from all hot pot, barbecue, and milk tea. If you insist on it for less than a month, you will overeat in revenge, but you will gain more weight than before. If you like to eat hot pot, you can eat it once every two weeks. Choose clear soup or tomato pot, boil half a plate of green leafy vegetables first, then eat meat, and finally eat some potatoes and yams as the staple food. Don't dip it in too much sesame sauce and drink less hot pot soup. There will be no problem at all. I used to have a client who loved to drink Coke. I didn’t ask him to quit immediately. I asked him to switch from ordinary Coke to sugar-free one. He drank at most one can a day, and then gradually changed it to one can every three days. Now he feels that Coke is too sweet, and he takes the initiative to drink sparkling water without feeling aggrieved at all.

When you really don’t know what to make, you don’t have to look up a lot of information. Just look at the dinner plate in your hand. Put half of it with vegetables, at least half with green leafy vegetables, and put some melons and eggplants such as eggplant and zucchini on the rest. A quarter of it is protein, such as eggs, chicken breasts, fish, shrimp, and tofu. A quarter of it is staple food.

Oh, by the way, there is another point that many people overlook: many water-soluble vitamins need to be absorbed by contact with some oil. If you boil broccoli in plain water, you will not lose as much vitamins as you eat. It is better to add less olive oil and stir-fry. It will taste better and be absorbed well. Don’t sacrifice a few grams of oil for a small price.

Really don’t make healthy recipes too complicated, and you don’t have to pursue a perfect day. Eat an extra piece of cake today, eat more vegetables tomorrow, walk an extra 2,000 steps, and make up for it. Long-term balance is much more important than short-term harshness. After all, a recipe that can be eaten for a lifetime is a truly healthy recipe.