The Mid-Autumn Festival is coming, in addition to eating delicious moon cakes, there is also a barbecue dinner with family and friends. This is a big test for diabetics and weight loss groups. How to maintain blood sugar or weight control while enjoying delicious food?
Schematic／
Mid-autumn barbecue, the choice of ingredients and sauces should give priority to freshness and naturalness, avoid excessive processed products, such as sweet and spicy, hot dogs, sausages, rice blood, black rounds, bacon, tribute balls, etc., eat more food Prototype and choose low-fat meat products, such as seafood, skinless chicken, loin meat (filet), tendon meat, pork loin, etc., to reduce fat intake.
Most of the commercially available barbecue sauces contain excessive amounts of refined sugar and salt. Each time you brush the barbecue sauce, it is equivalent to ingesting 3-5 calories and about 50 mg of sodium. It is recommended to make fresh barbecue sauce to replace the commercially available barbecue sauce. , can avoid the intake of excess calories and salt, and can also reduce the risk of eating unknown additives.
The most worrying thing when eating barbecue is unbalanced nutrition. It is recommended to mix bell peppers, green peppers, onions, shiitake mushrooms, king oyster mushrooms, enoki mushrooms, water bamboo shoots, asparagus, corn shoots, squash, eggplant, loofah, green beans Other vegetables, or with lettuce wrapped meat instead of meat on toast, can enrich the taste, taste and nutrition, and increase the intake of dietary fiber and increase the sense of satiety.
When grilling meat, at the same time, the meat is placed on a charcoal fire for high temperature grilling, which will also produce another carcinogen-heterocyclic amines (heterocyclic amines, HCAs), significantly increase the risk of colorectal cancer.
, reduces the formation of carcinogens PAHs and HCAs. In addition, eating after removing the burnt area can also reduce the risk of eating carcinogens.
General barbecue is usually paired with soft drinks, flavored juices, sugar-sweetened shake cups or alcoholic beverages. Drinking too much will cause gas and indigestion, and it is easy to drink too many calories and increase the risk of blood sugar control. It is recommended that when eating barbecue, remember to pair it with drinks that are less burdensome to the body, such as sparkling water, sugar-free barley tea, lemon juice, sugar-free cold-brewed tea, etc., all of which can remove oil and reduce greasy, refreshing and no burden.
Schematic／
In addition to barbecue, moon cakes are indispensable for the Mid-Autumn Festival! Traditional moon cakes are mainly divided into Cantonese style, Suzhou style and Taiwan style, but the softness and aroma of each traditional moon cake depend on a lot of refined sugar and oil, and most of them use saturated fats such as cream and lard. Calories increase the risk of cardiovascular disease, and egg yolks, red bean paste, lotus seed paste or pork commonly used in fillings are also high-fat and high-calorie ingredients.
The calories of a traditional Cantonese-style moon cake are about 700-800 calories. Smaller Su-style moon cakes or Taiwanese moon cakes, such as mung bean and egg yolk crisp, are also between 300 and 500 calories, which is quite amazing, so Mooncakes are not suitable for meals. It is recommended to enjoy them as a snack between meals. You can cut the mooncakes into 4-8 pieces., share with family, friends, colleagues and girlfriends, gossip and share fun.
When choosing moon cakes, remember to read the food labels carefully, and try to choose snow skin moon cakes or steamed moon cakes with lower calories, and use vegetable oils to make them healthy and delicious. Finally, I would like to remind everyone that after eating moon cakes, exercise, move around more, consume excess calories, and avoid fat accumulation.
◎ Written by Li Xuanni, Dietitian, Yadong Hospital ◎ Image source/Provided by Dazhi Image/shutterstock
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