I believe that many friends who often order takeout, or have ordered healthy food takeout, will find that as long as you search for "healthy meal", all the colors that come out must be:
Salad!
But if you think about it, you will have a question, why is a healthy meal a salad?!
In the past, we often heard that Chinese food was eaten in a wrong and unhealthy way, while certain ingredients or ways in the West were particularly beneficial. Gradually, many Chinese began to have the stereotype that "Chinese food is generally not good, salad is a healthy meal".
In fact, China's healthy food culture abounds, and healthy Western food is not limited to salads.
Today, let's talk about some of the good styles in Chinese food cultureVery good eating habitsSome of them have even been criticized for doing useless work, which is actually a big misunderstanding.
Love to eat offal. If you don't order duck intestines and hairy belly when eating hot pot, this hot pot has no soul. Not to mention the ordinary dining table, sour and spicy chicken offal, Mao Brain Flower, Mao Xuewang, pork liver powder sausage, ......These are regulars in Chinese cuisine.
It is no exaggeration to say thatOrgan meatsThe nutrient content and bioavailability of the fruit are among the most nutrient-dense foods. But little is known about this magical property.
For example, 100g of pork liver contains about 23mg of iron, and this amount is supplemented by eating red dates and brown sugar, you need to eat so much:
In addition to iron, animal offal is rich in zinc, folate, choline, vitamins B12, B6, and many more, as long as you wantEat more animal offal, with a little moreVegetables and nuts, you don't have to worry about vitamin deficiency at all!
What's even more amazing is that animal offal is rich in these nutrientsIt happens to be a donor of a methyl group. A methyl group is a chemical group that binds to some DNA or histones and regulates gene expression, acting like a switch.
When the body is hypomethylated, it will lead to the occurrence of various chronic diseases.
One of the causes of low methylation is the lack of raw materials for methylation. Methylated raw materials include folic acid, vitamin B12, choline, omega-3 fatty acids, and a variety of minerals and essential amino acids, all of which are abundant in animal offal.
Likes to stew bone broth.
Many people have childhood memories of itBig bone broth, drink a bowl of warm bone broth in winter, warm and very intimate. The dish made with bone broth is also delicious, and a bland dish with bone broth can also turn stones into gold.
For a long time, bone broth was criticized by countless **, saying that it could not replenish calcium, and the stewed bone broth was fat + salt and water, which was useless. But,Just because you can't supplement calcium doesn't mean it doesn't have any other use!
There is now a trend of drinking bone broth abroad. From New York to Los Angeles, from Seattle to Miami, from political leaders and celebrities to ordinary people, they all re-boiled the bone broth made by grandma. In New York, there's even a chain of takeaway bone broth restaurants, brodo.
The reason why bone broth has become popular abroad is because it is inexpensive, nutritious and easy to make! Bone broth made by simmering bones with skin, tendons, cartilage, and fatty meat over low heat is richGlycosaminoglycans, collagenand variousMinerals.
Drinking more bone broth can maintain intestinal health, improve immunity, improve metabolism, protect cardiovascular health, enhance exercise performance, and reduce inflammation levels in the body. It has a positive effect on colds, depression, Alzheimer's disease, etc.
And bone brothIt can also be beautiful! The collagen in bone broth will be hydrolyzed into edible gelatin and broken down into hyaluronic acid, which can promote self-repair, maintain elasticity, and remove wrinkles.
Let's get the bone broth back up! Don't dislike the weight of the big bone stick when you buy elbows, the elbow and the big bone are simmered together over low heat, which is a perfect match!
I love to eat all kinds of fermented foods.
VariousFermented foodsIt is also the childhood memory of many Chinese people. I remember when I was a child, I was hungry and couldn't find anything to eat, so I had no choice but to go to the kimchi jar to get sour cowpeas to eat.
Sauerkraut has also been slammed. Because people are worried about excessive nitrite, and even think that fermented food is "moldy" things, they think that they can not eat it, and there are many fresh ingredients.
But stinky tofu, edamame tofu, and sauerkraut ......These fermented foods, reallyThe great intellectual product of mankind. Because of the metabolites of fermented foods during fermentationShort-chain fatty acids, which happens to have multiple health benefits:
It can inhibit fat accumulation, prolong satiety, and help **;
It can enhance insulin sensitivity and help balance blood sugar levels;
Some short-chain fatty acids, such as butyric acid, can help repair injured intestines and improve leaky gut.
In addition to this, fermented foods are also abundantProbiotics, which can boost the body's immunity and help fight gastrointestinal infections.
Therefore, eating fermented foods often has many benefits for the intestines!
Love to eat garlic raw.
Almost all over the countryEat raw foodshabits. The south prefers salted ginger, and the north prefers to eat raw garlic and green onions. In particular, the trend of eating raw garlic has spread all over the country in recent years.
Although eating raw garlic is always criticized for having bad breath, the benefits of eating raw garlic are really tempting!
Because garlic is rich in itAllicinIt is a natural fungicide! Compared with traditional synthetic antibioticsAllicin has a wider range of action and stronger bactericidal efficacy, and less damage to the beneficial bacteria in our body.
What's more, certain harmful bacteria, such as staphylococci, that have developed resistance to antibiotics, can also be effectively inhibited by allicin.
In addition to sterilization, allicin also has the potential to prevent cardiovascular diseases, regulate the human immune system, anti-rheumatism, anti-cold, and anti-cancer.
Be careful, though, by all meansLeave for 10 minutes and eat raw。Since allicin is not resistant to high temperatures, it is necessary to avoid heating for long periods of time if you want to get the most out of allicin.
As for why you should leave it for 10 minutes? Because allicin wantsOxidizedwill be released. So don't be in a hurry, slice or puree the garlic and let it sit for 10 minutes until it oxidizes and successfully releases allicin before eating.
You ask me what should I do if I have a bad breath when I eat raw garlic? Just brush your teeth, rinse your mouth, chew some nuts, or chew a coffee bean after eating.
Love spicy food. Northerners carry forward the idea of eating garlic raw, while southerners bring spicy food to the whole country. Hot pot and Xiangchuan Jiangxi restaurants have opened everywhere all over the country, and places that don't often eat spicy food have also begun to eat spicy.
The most important active ingredient in chili peppers is capsaicin. Capsaicin relieves pain, promotes digestion, reduces hunger....And even **.
A meta-analysis published in ScienceDirect in 2014 found that daily consumptionCapsaicinHelps suppress appetite and thus achieve weight control.
Data analysis showed that taking 2mg of capsaicin before a meal reduced energy intake during meals by 74 kcal.
A recent study also showed that eating chili peppers can significantly reduce the priceCardiovascular diseaserisk of death.
A study published in the Journal of the American College of Cardiology in December 2019 conducted 22,811 Italian volunteers on 8A 2-year follow-up survey found that:
People who eat at least 4 meals of chili peppers per week have a risk of death due to diseases such as cardiovascular disease, ischemic heart disease, cerebrovascular disease, etc., compared to those who eat little or no chili peppersSignificantly reduced.
Of course, Shanshi believes that everything is moderate, and excessive spicy food can easily cause gastrointestinal discomfort, especially for people with hemorrhoids.
Chinese eat a lot of vegetables.
It is estimated that few people know that the per capita consumption of vegetables in ChinaIt has always been ranked No. 1 in the world.
This excellent eating habit should not only be maintained, but also vigorously promoted. Eat more vegetables, and even more soDifferent colorsof vegetables.
We recommend eating vegetables to create a rainbow. Different colored vegetables contain their own unique nutrients:
Red vegetables have anthocyanin, anthocyanins.
Green vegetables have lutein.
Purple vegetables have polyphenols and anthocyanins.
White vegetables have allicin
Orange vegetables have carotenoids.
In addition to being rich in vitamins, minerals, and polyphenols, vegetables also have dietary fiber, which is very beneficial to the human body. Although dietary fiber cannot be absorbed by the body, it is the favorite food of intestinal beneficial bacteria and can protect intestinal health.
Cooking culture can be seen everywhere.
China's food culture is almost the culture of steaming, and there are countless delicacies based on steaming cooking methods.
Steamed vegetables in Liuyang, Hunan, and Buddha jumping over the wall in Fujian......They are all famous dishes in the steaming and cooking method.
Compared with the more common fried, grilled, and steamed cooking in Western dietsIt can effectively retain the nutrients of food, the original taste, and not easy to produce harmful substances, can minimize the production of glycotoxins.
Glucotoxin is a substance that is abundant in foods such as fried and grilled, and advanced glycation end products (AEGS) can also be considered as a glycotoxin. When glycotoxins enter the human body, they can destroy the structure and function of normal cells and cause various diseases.
There are about 26 cooking methods in China, but due to the fast pace of work and life, the kitchen has long been dominated by "stir-frying". Everyone has to try moreCook by steaming, follow the slow rhythm of steaming, and feel the long flow of life.
There is no habit of eating dessert after a meal.
*There is a food program "King of Chefs" on the TV station's financial channel, in which a Chinese chef is invited to compete with a foreign chef in each episode, and in most of the duels, the Chinese chef loses to the foreign chef in the dessert section. Helpless In Chinese food culture, there is really very little talk about desserts after a meal.
Regardless of the victory or defeat, if you think about it from another angle, it is actually an excellent habit.
Sugar is really not a good thing, and the concubines are tired of it!
It is a seed player that triggers obesity, and can even reduce lifespan, affect intelligence, cause inflammation, increase the risk of type 2 diabetes, fatty liver, cardiovascular and cerebrovascular diseases, and so on.
We don't like desserts, but it's a good habit.
Love to drink tea. Tea is the national drink of the Chinese, and a variety of teas provide rich choices for the Chinese people. There are also a variety of ways to drink it, ranging from complex to simple, from kung fu tea that you can have a long conversation with your friends, to bottled tea ...... you can buy at convenience storesSo that you can drink good tea on different occasions and moods.
In 2018, China produced about 2.6 million tons of tea and consumed 19110,000 tons, with a per capita consumption of 14 kg.
Tea is a very healthy drink, free of sugar and rich in trace elements that are beneficial to health. It is often compared to tea and coffee, actuallyThe nutritional value of tea is not lost to coffee at all.
Take black tea as an example, black tea is rich in manganese, containing 0. per 100g219mg manganese, while coffee has only 0023mg。Manganese can promote the healthy development of bones and brain, and is an indispensable trace element for the human body.
In addition, black tea is also rich in antioxidants - flavonoids, among which flavan-3-alcohols can play an antioxidant role and improve blood pressure, which are not found in coffee.
Moreover, in black teaFlavonolsIt is also more abundant than coffee, such as the flavonol-like kaempferol, which is recognized as an antioxidant with antibacterial and antiviral activity.
There has been a variety of evidence that kaempferol can inhibit the growth of malignant tumor cells, induce apoptosis, and reduce the metastatic ability of cancer cells.
Of course, whether it is tea or other healthy foods, you must master the degree of goodness. Although tea leaves are good, fermented teas made from coarse leaves, such as black tea, tend to contain more fluoride. Moderate intake of fluoride is important for good health, but too much can cause fluorosis.
According to the recommendations of the European Food Safety Authority and the American Institute of Medicine, women (including pregnant and lactating) should not drink more than one day4 cups of black tea(Fluoride appropriate intake 3 mg a day), men should not drink more than a day5 cups of black tea(Fluoride appropriate intake 4 mg days).
Epilogue. In the 5,000-year-old Chinese food culture, there is so much wisdom that modern people need.
However, in the atmosphere of our own food culture being constantly trampled on, we gradually lost our way, completely opposing Chinese and Western food cultures, habitually looking for the only answer between the two, and slowly forgetting our existing excellent eating habits.
Actually,Whether it is Chinese or Western food, it has its own advantages and disadvantages. Whether it's good or bad, Western or Eastern, in this increasingly small world, different food cultures and ways of eating are worth seeing, andTake the essence and remove the dross.
At last. Good advice to everyone: make sure to eat less refined carbs that cause large fluctuations in blood sugar, avoid refined vegetable oils, and eat more meat, fish, natural oils, fats and vegetables, under this premiseGo boldly and satisfy your Chinese stomach!
Source: Beast Health