Do you often eat bento? Wooden box bento should be one of the favorites of many people. Dietitian Gao Minmin reminded that they are the same bento, with differences in taste and cooking methods, the calories can vary by nearly 280 kcal. She sorted out 14 common types of bento in wooden boxes, calories and nutrition for your reference.
Bento is a convenient way to solve lunch and dinner. Gao Minmin mentioned that, especially for foreign gourmets, bento is a relatively balanced choice, but the devil is hidden in the details. The fried main meal is high in calories. The oil content is also much higher, so it is recommended to choose the method of "steaming, boiling, marinating and roasting". For example, the crispy chicken leg bento has 904 calories, but the braised chicken leg bento has much less calories, about 626 calories.
The order of eating: eat vegetables first, meat last, rice last
When eating lunch, follow the order of "eat vegetables first, then meat, and then eat with rice", and eat carefully and slowly to slow down the rise in blood sugar. If you want to control sugar, you can also reduce the amount of rice and increase the intake of vegetable fiber to make your diet healthier
14 Wooden Box Bento Evaluations
In addition, she also made a nutritional analysis on various bento, the following is the evaluation of 14 wooden box bento as follows:
Crispy Chicken Thigh Rice Bun 904kcal
Carbohydrate 97.7/Protein 62.3/Fat 29.3(g)
Sodium 782mg
Chia Lai Ma Chicken Drumstick Rice Pack 886kcal
Carbohydrate 103.3/Protein 59/Fat26.3(g) Sodium 1321mg
Grilled Taiyaki Rice Pack 855kcal
Carbohydrate 99/Protein 28/Fat 38.6(g)
Sodium 1036mg
Wutao Pork Ribs Rice Pack 754kcal
Carbohydrate 107.5/Protein 32.6/Fat 21.5(g)
Sodium 1349mg
Golden Pork Chop Rice Pack 749kcal
Carbohydrate 117.7/Protein 33.2/Fat 16.2(g)
Sodium 1139mg
Classic Chishang Rice Pack 742kcal
Carbohydrate 103.4/Protein 35.3/Fat 20.7(g)
Sodium 1085mg
Railway Pork Ribs Rice Pack 742kcal
Carbohydrate 108.2/Protein 29.2/Fat 21.4(g)
Sodium 999mg
Tea Fragrant Braised Chicken Drumstick Rice Pack 732kcal
Carbohydrate 98.5/Protein 38/Fat 20.7(g)
Sodium 1467mg
Ma Jiao Roast Chicken Drumstick Rice Pack 720kcal
Carbohydrate 99/Protein 40.3/Fat 18.1(g)Sodium 1266mg
Gold Medal Pork Ribs Rice Bun 720kcal
CarbohydratesFood 17.8/Protein 31.5/Fat 18.1(g)
Sodium 843mg
Healthy Rice Pack 705kcal
Carbohydrate 119.5/Protein 33/Fat 10.6(g)
Sodium 442mg
Salted Mackerel Rice Pack 692kcal
Carbohydrate 99.7/Protein 36.4/Fat 16.4(g)
Sodium 696mg
Barbecue Rice Pack 679kcal
Carbohydrate 100.5/Protein 31.7/Fat 16.7(g)
Sodium 735mg
Zaoka Pork Chop Rice Pack 626kcal
Carbohydrate 102.5/Protein 30/Fat 10.7(g)
Sodium 933mg
6 major directions of diet
Gao Minmin also recommends that everyone, especially friends who eat out, pay more attention to the following 6 major directions of dietary principles, so that you can achieve the goal of nutritionally balanced and healthy!
Rice is as much as vegetables.
1 palm per meal, preferably beans, fish and eggs as good protein sources.
The vegetables are a little more than a fist. Eat all kinds of vegetables, at least 1/3 of them are dark green vegetables, and kelp mushrooms are also vegetables.
1 teaspoon per meal (about the size of the 1st thumb).
1 cup of milk every morning and evening, such as milk, unsweetened yogurt, yogurt.
: 1 fist per meal, can be eaten between 2 meals, take more vitamins.
◎ Image source / Gao Minmin nutritionist
◎ Source / Gao Minmin Dietitian
No comments:
Post a Comment