How to eat healthy at home for epidemic prevention? During the epidemic prevention period, many mothers found that cooking three meals a day was a nightmare at all, and most of them prepared according to past experience, such as bread with milk tea for breakfast, or steamed buns with soy milk; boiled dumplings with corn soup for lunch, or boiled instant noodles; For dinner, have egg fried rice or order a pizza with coke, and prepare a large plate of fruit to enjoy with the whole family. Such three meals seem to be very common, but in the eyes of nutritionists, it is a big failure!
Inventory of daily three meals: uneven diet
Xu Jingyi, a nutritionist at Lian An Clinic, pointed out that after eating all day as mentioned above, the only protein-containing foods are steamed buns, minced meat in dumplings, and a little egg drop And soy milk, the protein content is obviously not enough, and the vegetables and fruits are not enough. The three meals are mostly starch, and the diet is unbalanced. It is difficult to increase your immunity even at home!
First of all, during the epidemic prevention period, "protein" food is indispensable. Many people think that protein is related to increasing muscle mass. In fact, the body needs enough protein to form immunity, which can be used to fight bacteria and antibodies produced by attacking viruses.
When choosing protein, choose high-quality protein foods, such as animal-based proteins: lean meat, chicken, fish, seafood, low-fat dairy, eggs, or plant-based proteins: beans, tofu, and soy products, etc. Divide evenly into three meals, eat less processed meat products, such as sausage, ham, bacon, etc.
These protein foods can double the protection
Xu Jingyi also provides some options for choosing proteins wisely, such as mackerel, saury, not only eggsWhite matter, also a good oil rich in omega-3 fatty acids, inhibits inflammation in the body. You can also consume more shellfish, such as clams, oysters, mussels, etc., which are rich in the mineral zinc, which can help repair wounds.
Beans and soy products are also rich in soy lecithin and plant sterols, which not only increase satiety but also reduce calorie intake. As for meat products such as plum meat and snowflake beef, although they have eaten protein, they should be ingested in moderation due to their high fat content.
Estimating the amount of protein in a day: How to estimate the amount of protein required for a day by dividing your body weight by 7
? Xu Jingyi said that dividing the body weight by 7 is the number of servings per day. For example, if the current weight is 56 kg, the number of protein servings per day is 8, and the average protein servings per meal for three meals is 2 to 3 servings, which is equivalent to the palm of the hand. Add the length of the fingers and the thickness of the palm.
It is easiest to use the round plate at home to estimate the easiest
There are many mothers who still don't know how to calculate the amount. Xu Jingyi recommends using the common round plate at home, using the quartering method, and taking your own serving as the benchmark (about 2 to 3 servings) Put 1/4 of the amount on the plate, calculate the protein you need for each meal, and then estimate the amount of protein required by your family's weight.
For example, if the husband weighs more than himself, his protein intake will be 1-2 servings more than himself. If the child weighs less than himself, his protein intake will be 1-2 servings less than himself. In this way, the protein amount of family members can be easily calculated without fear of not eating enough.
As for the amount of "vegetables", Xu Jingyi suggested to create opportunities to eat vegetables from breakfast, for example, vegetable green latte, or breakfast bread, toast with lettuce, beef tomato, and cucumber slices. The amount of vegetables in lunch and dinner must be sufficient.
“Vegetables should be measured first and then quality. It is best to eat two to three colors of vegetables at every meal.” Xu Jingyi said, you can make good use of ingredients mixing skills, such as cabbage stir-fried with shredded carrots, black fungus salad with enoki mushrooms, Fried sweet potato leaves with garlic, five-color vegetables and fruits (red, yellow-orange, green, white, blue-purple) are best eaten within a day. Different colors of fruits and vegetables have different phytochemicals, which can increase the body's immunity.
Whole grains are the staple food, less refined starch
Finally, 1/4 of the plate is the staple food of whole grains. The principle is to eat less refined starches, such as white rice, white noodles, and white toast. Brown rice, potatoes.
Xu Jingyi pointed out that it is really not easy to prepare three meals that are both delicious and healthy for epidemic prevention at home. Starting from today, make good use of round plates, 1/4 of protein food, 1/4 of whole grain staple food, 1 /4 to 1/2 are fruits and vegetables, eating the comparative ratio will give your whole family a shield against epidemics.
"Health 2.0" reminds you
In response to the new crown pneumonia epidemic, the CDC continues to strengthen epidemic monitoring and border control measures, and wear a mask as instructed to seek medical treatment as soon as possible, and actively inform the doctor of travel history and contact history, so as to facilitate timely Diagnosis and notification.
◎ Image source / Lian On Clinic·DaImage/Shutterstock provided
◎ Source/Lian On Clinic
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