I believe that there are many friends who will take a "family photo" every Spring Festival to record happiness and reunion. Some friends may also be troubled, and they never thought that this year compared with the ** of previous years, "family portrait" has become "family fortune".
Really! Our family is like this, why is the whole family fat together?
This is because the family's eating habits, exercise habits, food choices, etc. are relatively consistent, and it is easy for the whole family to be "fattened" together. Let's take an example
In terms of the eating habits of the whole family, in a family, it is often the person who cooks that determines the health of all people.
If the three meals a day arranged by him and her are all high-salt, high-sugar and high-fat diets, under the same taste, the intake of more energy, in the long run, the probability of obesity of the whole family will be greater.
It seems that the person in charge of the family is very important for the health of the whole family! Jianjian, you see that I usually like braised rice, salt and pepper, and fried when cooking, isn't it good?
Hmm, let's take a look.
Teriyaki. I have to admit that the braised dishes are excellent in color and taste! However, braised dishes need to be fried, which will use a lot of oil, and the attractive appearance is because extra sugar is added to enhance the color, so the cooking method of braised dishes must be used sparingly.
Pepper. Salt and pepper is fried and stir-fried with high salt, which stimulates thirst and appetite, leading to more energy intake, which increases the risk of obesity.
Deep-fry. Heavy oil cooking methods such as frying will make us invisibly consume too many calories and increase the chance of obesity. In addition, if the ingredients are fried and stir-fried repeatedly, the fat attached to them will be even higher!
Got it! I will use less of these cooking methods in the future, what should I do with daily cooking?
First of all, the person in charge of the family must start by changing the way of cooking. Let's talk about the other methods as well
1. Rational use of cooking methods.
Cooking methods such as steaming, boiling, and cold dressing are mostly used with less salt, less oil, and less sugar, and less frying, braised and sweet and sour, etc.; You can also wait until it is almost out of the pot or turn off the heat before adding salt, which can reduce the amount of salt while maintaining the same saltiness.
2. The taste is not enough, and natural condiments are substituted.
Dependence on salt, oil, sugar can be reduced by using different natural flavorings. For example, when cooking dishes, put a little vinegar and use natural seasonings such as Sichuan pepper, star anise, chili, green onion, ginger, garlic and other natural seasonings to taste.
3. Control the amount of heavy flavor seasonings.
When using high-salt seasonings such as monosodium glutamate and chicken essence, oily seasonings with high fat content such as salad dressing, sesame sauce, and peanut butter, as well as seasonings with high sugar content such as tomato sauce and barbecue sauce, the amount should be controlled as appropriate.
4. Control total energy intake and maintain a reasonable diet.
To do a good job in the weight management of the family, the person in charge should also learn to choose fresh ingredients scientifically, ensure the daily intake of fresh vegetables for the whole family, and change the selection and purchase of vegetables to ensure food diversity.
It is suitable to choose high-protein, low-fat meat and aquatic products, such as fish, shrimp, crab, shellfish, etc.; Livestock and poultry meat represented by pigs, cattle, sheep and chickens is recommended not to exceed 500 grams per week. Whether it is ** or children and adolescents, it is suitable to choose soy products such as tofu, unsweetened soy milk and tofu brain during weight loss, and consume 15 to 25 grams of soybeans per day.
I am very happy and have learned a lot of practical health knowledge! As the head of the family, I am one person who has raised consciousness, and the whole family has benefited from the health of the whole family The weight management of the family starts with my healthy kitchen!
*: Healthy Lifestyles for All Initiative.