healthy eating recipes

First, it is adapted to the user's physical basis (age, underlying diseases, exercise habits, etc.), and second, long-term consumption can meet the requirements of balanced macronutrients and low-processing of ingredients. In addition, all recipes that advocate "universal" and "eating will make you lose weight/will lower blood sugar" are all false concepts.

Last month I helped two acquaintances adjust their diet plans. They were very different from each other. If they changed their diets, both of them would have problems. One is a 28-year-old fitness coach with a body fat rate of 18% who is preparing to gain muscle in preparation for a competition. The recipe I listed for him includes 180g of whole grain staple food every day, plus 200g of lean beef, 3 egg whites, and 300g of low-GI fruits such as blueberries and strawberries. He can eat it freely without fear of gaining body fat. ； The other is my third aunt, a 62-year-old type 2 diabetic patient. She only eats 120g of staple food a day, and half of it must be slow carbohydrates such as oats and beans. She eats up to 100g of kiwi fruits a day, and basically replaces red meat with steamed fish and shrimp. Both of them feel comfortable eating, and their physical examination indicators are also in a good direction. Which recipe do you think is healthier? They are all correct, it is nothing more than adaptation.

To be honest, there are endless quarrels about healthy eating on the Internet. On one side, the ketogenic party shouts that "carbohydrates are the root of all evil", while on the other side, traditional nutrition insists on a balanced diet based on grains. Both sides are reasonable, and there is no need to fight to the death. A while ago, I helped the community do nutrition science research. In 2023, the "American Journal of Clinical Nutrition" published a controlled study. For people with a BMI over 30 and severe insulin resistance, a low-carb diet was adopted for the first 3 months (carbohydrate intake was less than 50g per day). ), the rate of weight and glycosylated hemoglobin decline is indeed faster than that of an ordinary balanced diet, but over a period of more than one year, there is no significant difference in the weight loss effects of the two diets. On the contrary, 23% of the subjects in the low-carb group experienced elevated blood lipids and stubborn constipation. To put it bluntly, every dietary pattern has its applicable groups, and there is no need for ordinary people to follow extreme schools.

Oh, by the way, don’t think that healthy recipes need to be low-temperature and slow-cooked, with all organic ingredients. There are many office workers around me who always complain that they don’t have time to make healthy meals. The idea I give them is simple: grab 30g of instant oats before going out in the morning, make half a box of hot milk, add an egg cooked the day before, and grab a handful of original nuts. It’s ready in 3 minutes. It’s much healthier than the hand cakes bought downstairs that are brushed with three layers of sauce. If you can only eat takeout at noon, choose a stall that allows you to choose your own dishes. Choose one fist of rice, two fists of stir-fried green leafy vegetables, half a fist of steamed chicken or braised beef. Avoid braised, sweet and sour dishes. It’s okay to eat fried chicken drumsticks once in a while, but eating them every week is not considered a failure.

My best friend fell into the trap of extreme diets last year and believed in the "7-day detox meal" on the Internet. She could only eat boiled vegetables and a small apple every day. On the fifth day after eating, she fainted at her workstation during a morning meeting. She was sent to the hospital to be diagnosed with not only hypoglycemia but also mild ketoacidosis. Later, she recovered and ate normally with me, except that she replaced the white rice with half rice mixed with beans. She allowed herself to drink a cup of milk tea and eat hot pot once a week. She also steadily lost 4 pounds in a month. Even her complexion is much better now than when she was hungry before. She no longer blindly believes in the folk remedies that "fall off the scale quickly".

I also have a lazy trick when cooking. I take 20 minutes every Sunday to simmer a large pot of rice, quinoa, and chickpeas in a ratio of 1:1:1. I divide it into 100g portions and freeze them in the refrigerator. When I eat them, I just take them out and heat them for 2 minutes. This saves me the trouble of cooking every day. Try to buy as many vegetables as possible that can be eaten raw. You can eat tomatoes, lettuce, and cucumbers after washing them. If you are too lazy to turn on the heat, buy frozen mixed vegetable cubes without additives. Add an egg to the pan and fry for 2 minutes. Sprinkle some light soy sauce and you can get it out of the pan. You can have a meal in 5 minutes. It is much better than eating takeaways that are heavy in oil and salt.

To be honest, many people have too deep misunderstandings about healthy eating. They always think that they have to be so strict that they must not touch or eat this or that. In fact, it is completely unnecessary. If you have no underlying diseases, eating hot pot and drinking a cup of milk tea once a week will not affect your health at all. As long as your diet meets the balanced requirements most of the time, you don't feel pain while eating, and you can stick to it for a long time, then it is the best healthy diet for you. There is no one-size-fits-all formula, the one that suits you is the most effective.