Micro-unblocking Is So Afraid Of "swelling"! Secondary Epidemic Prevention Must Learn "smart And Picky Eating Method" Exposure

Although the epidemic has been lowered to the second level of alert, it is difficult to guarantee that the epidemic will not break out again. Nutritionist Lin Yijin pointed out that if you want to eat evenly nutritious and healthy, you should follow the "My Plate" designed by the Ministry of Health and Welfare. , She also shared the order of purchase and consumption of the two types of food, "beans, fish, eggs, meat" and "vegetables", which are difficult to preserve. If you follow them, you can avoid obesity and eating disorders.

Lin Yijin said that during the three-level epidemic prevention period, in order to reduce going out, everyone may eat a lot of instant noodles, frozen prepared foods, snack biscuits, canned food, etc., and eating them for a long time will not only cause too much In addition to the calorie intake, the intake of vitamins and minerals will also be deficient. Therefore, she shared a home eating guide that everyone should learn, which is very practical whether there is an epidemic or not.

The focus of home-based diet is "balanced diet". The Ministry of Health and Welfare has designed the "My Plate" brochure, which mentions six categories of food: beans, fish, eggs, meat, vegetables, whole grains and roots, dairy products, and fruits. , nuts and oils.

Lin Yijin pointed out that the most important thing to pay attention to is the intake of "bean, fish, eggs, meat" and "vegetables", because when stocking up, you may be worried that fresh vegetables, meat, and soy products cannot be stored for a long time. Insufficient purchases may lead to malnutrition or obesity in the long run. The following are the key points of purchase and storage:

Key point 1: Beans, fish, eggs and meat

The production of human immunoglobulins requires protein as a raw material, so protein intake is very important. It is recommended that each meal needs to be eaten to the size of 1 palm of your own.Small meat, this amount is about equal to 2 eggs or 6 grids of traditional tofu, and

It is recommended to buy a variety of products when purchasing, such as: tofu, soy milk, mackerel, salmon, eggs, pork slices, the order of eating can start with tofu and soy milk, which can not be stored for a long time, while fish and meat can be eaten. Store in the freezer and thaw when ready to eat.

Point 2: Vegetables

The health of the intestines and immunity are very closely related. 70% of the immune cells of the human body are in the intestines, so taking good care of the intestines will help improve immunity. Vegetables are rich in dietary fiber. In addition to helping intestinal peristalsis, they can also be used as nutrients for good intestinal bacteria to help them grow and improve intestinal flora.

It is recommended to choose vegetables of different types and colors when purchasing. For example, if you buy leafy vegetables such as sweet potato leaves and water spinach; fruit vegetables such as eggplant and peppers; root vegetables such as onions and radishes.

In the order of eating, it is recommended to start with leafy vegetables that are not easy to store for a long time, and then choose the order of eating according to the length of time the vegetables can be stored.

The recommended intake of vegetables is 1 fist-sized boiled vegetable per meal. In addition, the intake of sufficient dietary fiber should be accompanied by 2000cc of boiled water per day, and the effect of gastrointestinal peristalsis will be better.

Rainbow Fruit and Vegetable Diet

Other skimming steps

1. It is recommended to choose more prototype starches, such as sweet potatoes, potatoes, pumpkins, to replace refined starches such as rice, instant noodles, snacks to avoid inadvertently high intake of calories.

2. Fruit intake It is recommended to choose fruits with low sweetness, such as guava, small tomatoes, apples, and eat them after meals, which will not cause too much fluctuation in blood sugar.

3. With the proper amount of nut intake and the use of good oils, such as olive oil and bitter tea oil, it has anti-inflammatory effects.

Establish a regular meal time

Lin Yijin reminded that in addition to the type and amount of food intake during the stay at home, the regular meal time is also a key point to pay attention to. Time, on the one hand, allows you to take in enough nutrients every day, and also avoids the intake of excess snacks between meals. Let’s try it together!

◎ Image source / Courtesy of Lianan Clinic·Dazhi Image /shutterstock

◎ Source/Lian On Clinic