Delivery platforms often offer promotions and free shipping discounts, which makes many people accustomed to ordering delivery. Since the new crown pneumonia epidemic, many families are too lazy to cook their own meals, and rely on Wu Boyi (Ubereats) and Fu Panda (Foodpanda) to take care of the meals , During the epidemic prevention period, many people became fat and could not fit their clothes. The nutritionist suggests that it is best to order fresh delivery once a week. It is healthier to cook your own meals, and teach you that ordering delivery can also reduce calories, so you are not afraid of getting fat by eating delivered meals.
Wang Shuyun, a nutritionist at Mackay Hospital in Hsinchu, said that the service of ordering nearby food with a click of a mobile phone has made many people accustomed to ordering meals from delivery platforms. During the epidemic, many people have to work at home and have no time to cook by themselves. It is more dependent on food delivery. It's time to go to work in the office. Many people find that the clothes they usually wear at work can't fit, and they have to re-buy clothes as soon as possible.
It is best to deliver fresh vegetables and meat every week.
She said that in fact, to eat healthy, I hope everyone can prepare more meals by themselves. It is recommended that people who are inconvenient to go to the mall to purchase ingredients can order delivery every week. You can add lettuce, reduce mayonnaise, increase fiber and natural nutrient intake for fresh vegetables and meat, make sandwiches and other simple meals, which suit your own taste and control the calories.
The combination of 3 meals is like this, smart "fat loss"
If the mother is busy with work and children, and has no time to prepare 3 meals, Wang Shuyun recommends grasping the main points of "balanced diet". Maintain a slim figure. Here are the different combinations she suggests for 3 meals:
Breakfast
Combination 1: 1 rice ball, marked "do not contain fried dough sticks", add 1 cup of sugar-free soy milk
Combination 2: Tortilla with a medium cup of sugar-free fresh milk tea
Combination 3: Toast with muscle egg inside, marked no mayonnaise, add sugar-free latte
The above breakfast combination is about 450 to 600 calories. Those who like to eat dough sticks should pay attention to the fact that fried dough sticks are "landmines" with high heat and high oil. A whole dough stick has 600 calories. Generally, if you add half a dough stick to a rice ball, you will lose 300 calories without the fried dough stick. Mayonnaise is made from oil, and there are 9 calories per gram of oil. If you squeeze 10 grams of toast, it is 90 calories, and 20 grams is 180 calories.
Lunch
Combination 1: Wonton noodles, blanched vegetables, braised meat cut plate (dried bean curd, kelp, braised egg)
Combination 2: Steamed dumplings, cold cucumber, almond milk
Combination 3: Healthy lunch box, sugar-free black tea
The combination of the above is about 700 to 750 calories. Remember to have at least eggs or dried bean curd in the lo-mei cutting plate, which can increase the intake of high-quality protein. Seaweed is a good source of trace element intake, and it is also rich in dietary fiber. If the bento has a lot of meat and vegetables, the calories may exceed 8 to 900 calories. It is recommended to divide the bento into two meals.
Dinner
Combo 1: Original hot pot, a la carte vegetables, sugar-free green tea
Combo 2: Chicken rice, blanched vegetables, miso soup
Combo 3: Spaghetti with clams in white wine, lettuce salad (with vinaigrette instead of caesar, and served with dipping sauce)with lettuce), sparkling mineral water
The combination of the above is about 460 to 700 calories. If you have a rich lunch, you can choose a low-calorie chicken rice combination for dinner.
Quickly learn to choose 6 categories of food and eat healthier
Wang Shuyun reminds that although many modern people can't get well-known food delivery meals without convenience, they must pay attention to choosing meals that must have 6 categories of food. Whole grains, beans, fish, eggs, meat, vegetables, fruits, dairy, oils, nuts and seeds. You can refer to the "My Plate" launched by the National Health Administration of the Ministry of Health and Welfare to quickly learn to distribute six types of food.
At the same time, don't forget to add fruits. It is recommended to eat more cheap guava, citrus, kiwi and bananas for 4 seasons. You can get enough vitamin C, help maintain mucosal tissue, increase Anti-immune function. Remember to eat 1 serving of nuts a day, which is about 5 large nuts such as cashews and almonds, or 10 small nuts such as peanuts. A moderate amount of nuts can supplement unsaturated fatty acids, vitamin E, and minerals such as phosphorus, magnesium, and potassium, which can help cardiovascular health, increase satiety, and improve immunity. But don't eat more and more "wash your mouth", because every 100 grams of nuts has 5 to 600 calories. If you eat more, you will gain weight and you may develop small acne.
◎ Image source / provided by Hsinchu Mackay Hospital ◎ Consulting experts/Wang Shuyun nutritionist
No comments:
Post a Comment