Healthy recipe menu

There is no universal healthy recipe that is suitable for everyone. A truly useful healthy menu is a combination that adapts to personal body indicators, dietary preferences, and daily activity levels.

Speaking of which, I just walked through a pit with a friend some time ago. His physical examination showed that his triglycerides were high. I searched online for a popular "healthy meal for all", which consisted of multigrain rice with chicken breast and broccoli. I also cooked a pot of mushroom soup every day to replenish nutrition, and ended up eating it. After half a month for a checkup, his triglycerides did not drop much, but his uric acid increased by almost 100. He himself is an asymptomatic person with high uric acid. The mushrooms and long-cooked soups in his diet are all high-purine minefields. The more he eats, the worse he will get.

When talking about this, someone must ask, are all the diet patterns that are popular on the Internet useless? Not really, they just have their applicable scenarios. For example, the Mediterranean diet, which currently has the most evidence-based evidence, is rich in whole grains, high-quality fats, fresh fruits and vegetables, and low in red meat and refined sugar. My parents have insisted on eating it for more than half a year, and their previously slightly high blood lipids have really dropped to the normal range. However, if you have irritable bowel syndrome and eating too much whole grains will cause flatulence and diarrhea, you have to replace half of the grains with refined rice and noodles. There is no need to carry it. There is also the DASH diet specifically for people with high blood pressure. The core is low sodium and high potassium. If you still have normal blood pressure and still eat it every day, you may put a burden on your kidneys due to excessive potassium intake. As for the controversial low-carb diet, some of my fitness friends used it for two months when their body fat was high, and the fat-removing effect was indeed obvious. However, some friends became dizzy and panicked after less than half a month of trying it, and could not even concentrate on their daily work. The essence is that everyone has different metabolic levels and daily activity levels. No one is right or wrong.

For people with different needs, the focus of matching is quite different. An office worker like me, who sits in an office every day and occasionally works overtime until nine o'clock, really can't cook a meal for half an hour according to the food blogger's recipe. When I'm in a hurry in the morning, I just add a soft-boiled egg and a small handful of instant oats to make hot pure soy milk, and then grab a small apple to eat on the road. Occasionally when I get up late, I grab an uncoated protein bar, which is much lower in calories than the hand-made pancakes bought on the roadside. When bringing rice, I usually eat a fistful of multi-grain rice, a palmful of lean beef or steamed seabass, and two fistfuls of green leafy vegetables. If I’m too lazy to order takeout, I’ll choose a fried chicken breast meal from a light food restaurant, and be sure to replace the default Thousand Island dressing with oil and vinegar sauce – I’ve calculated before that a spoonful of ordinary Thousand Island dressing has more calories than two fistfuls of lettuce, so it’s hard to guard against invisible calories.

If you have a diabetic at home, don’t believe the nonsense about “eating sugar-free food as you like”. My aunt collected a bunch of sugar-free biscuits during the Chinese New Year last year, thinking that since there was no sugar, she would eat them as snacks every day. As a result, my fasting blood sugar soared to 8.2 half a month later. I later found out that the so-called sugar-free means that no additional sucrose was added. The biscuits themselves are made of wheat flour and have a higher carbohydrate content than white rice. The core of their meal preparation is to stabilize blood sugar. They replace white rice with low-GI staple foods such as brown rice and quinoa rice. Each meal contains carbohydrates within one punch. When eating, eat vegetables first, then meat, and finally the staple food. Blood sugar fluctuations can be reduced by half. It is easier for people with high uric acid. They can replace the old hot soup they drink every day with vegetable and egg drop soup that boils for less than 10 minutes, and avoid seafood and animal offal. A patient around me just did these two things, and his uric acid dropped by 120 in three months, which is more stable than taking medicine.

Speaking of this, I have to mention the topic of "giving up staple foods" that has been particularly controversial recently. One group says that eating staple foods will raise blood sugar and age faster, while the other group says that not eating staple foods will cause hair loss and menopause. In fact, is there any absolute right or wrong? If you pump iron for two hours and run five kilometers every day, you won’t be able to handle the intensity of training without eating staple food. You will feel dizzy halfway through training and may be easily injured. ； But if your BMI exceeds 28 and you rarely stand up except to go to the toilet, appropriately reducing the amount of refined staple foods and replacing them with root foods such as sweet potatoes and yams can actually reduce your caloric intake. When I was trying to lose weight, I tried completely cutting off staple food. In the third month, I postponed it for 20 days. Later, I added half a fistful of steamed sweet potatoes every day, and I gradually adjusted back. Don’t blindly follow extreme patterns.

Oh, by the way, if you are born not to like broccoli and avocados, which are so popular as "healthy foods", you don't have to force yourself to eat them. Instead, switch to spinach, lettuce, oranges, and other foods you like, and the nutritional value will not be much different. To put it bluntly, healthy recipes are never the standard answer on the test paper, but more like a life cheat sheet that you find out by yourself. After eating it, you feel comfortable, have normal physical examination indicators, and can stick to it for many years. It is more effective than any Internet celebrity formula.