Eating Barbecue Does Not Grow Meat! Nutritionists Teach The 6 Principles Of "vegetables First, Meat Later, Starches Later" Not To Gain Weight

With the full moon in the Mid-Autumn Festival, barbecue has almost become a national sport. Huang Linhui, a nutritionist at the Hsinchu Affiliated Hospital of China Medical University, pointed out that eating in the right order can avoid eating too much starch. When barbecue, try to choose vegetables with more water content, or even replace them with vegetables Eating meat on toast can reduce at least 70 calories. The following are her principles for providing 6 "Mid-Autumn Barbecue, no meat growth".

Schematic／

. Let’s start roasting vegetables first, then match them with meat, seafood or dried tofu. If you can still eat them, choose high-fiber starches such as sweet potatoes, pumpkins, corn, etc., instead of rice cakes, rice blood, mochi, etc., and get twice the result with half the effort!

You can choose, after roasting, it still retains the fresh and crisp taste. It can be made into vegetable skewers to make the barbecue more layered; lettuce wrapped meat instead of toast meat can reduce calorie intake by about 70 kcal.

Processed meats such as sausages, hot dogs, bacon, etc. contain nitrite, which can form nitrate amines with protein breakdown products in the gastrointestinal tract. A moderate amount is good, and it is best not to eat it;

Select medium and low-fat ingredients for meat such as chicken breast, snapper fillet, tenderloin, and dried tofu;

Carbonated drinks only provide calories. If you drink too much, the excess calories will be converted into fat accumulation, which will increase your weight and blood lipids. Suggestions

1 spoon (15 grams) of commercially available barbecue sauce contains about 300 mg of sodium, which can easily hide the freshness and sweetness of the ingredients, and eats 5 more calories per brush. Remember not to brush the sauce repeatedly.

Or after baking, sprinkle some sea salt, onion and garlic, and seven-flavor powder to replace the sauce, which makes the meat more fresh and sweet, so there is no need to brush more sauce.

Ingredients are processed on a special cutting board with special knives. The order is cooked food first, then raw food. Baked food is separated from raw food. Do not share utensils to sandwich raw meat and cooked meat to avoid cross-contamination causing diarrhea, food poisoning, etc. The blackened substance of barbecued meat is the product of the "Meena reaction", which is easy to cause cancer and should be discarded.

◎ Image source/Dazhi Image/Shutterstock

41-year-old Famous Doctor Suffered A Stroke! He Realized The Way Of "5 Nourishment And 5 Assistance" To Keep Healthy. Whole Wheat Flour Is Nutritious

Chiu Xianxue, the chief physician of the Department of Acupuncture and Traumatology of Kaohsiung Chang Gung Hospital, is one of the few TCM physicians in Taiwan who has received training in Western medicine neurology and has dual licenses. The way of wellbeing.

Schematic／

Qiu Xianxue believes that from the point of view of traditional Chinese medicine, "diet is prudent", and its implementation policy is based on the "Yellow Emperor's Classic of Internal Medicine" "five grains for nourishment, five fruits for help, five animals for benefit, and five vegetables for replenishment". host.

Five grains are rich in carbohydrates and cellulose, which are the main source of human energy; five animal protein can be used as a necessary supplement for human nutrition. Five vegetables and five fruits refer to the fact that vegetables and fruits have nourishing and auxiliary effects on the internal organs.

In the selection of ingredients, the local food produced in the living area should be used as the staple food as much as possible. From the perspective of traditional Chinese medicine, animal and plant ingredients and people grow under the same environmental and climatic conditions, with similar physical properties, and the body is naturally easier to adapt. also,.

Qiu Xianxue's suggestion is to eat everything, without waste, and to be nutritious and comprehensive.

In addition to the ingredients, it is also necessary to "smell together to supplement the energy". Qiu Xianxue explained that this refers to paying attention to the consistency of food smells. The five flavors have their own biases, no matter what kind of food you eat, it will cause the imbalance of yin and yang in the body, so eat it every day. Food intake must also be controlled, and more attention should be paid to the nutritional content and caloric content of the food intake.The amount is distributed, so that the body maintains a relatively stable digestive physiology.

Finally, the eating time should be as regular as possible, regardless of the eating time interval or the length of the eating time. If there are occasional emergencies that need to increase or decrease the number of meals, it is necessary to carefully evaluate whether the intake is too much or insufficient, and to adjust the meals and meals There is a window of time between, but it is not suitable for frequent changes in eating rhythm.

❶The five grains are the nourishment, the five fruits are the help, the five animals are the benefit, and the five vegetables are the supplement. ❷As much as possible, use the local food produced in the living area as the staple food. ❸ Rough processed food is better than refined food, it is best to eat all of them. ❹Sour, bitter, sweet, pungent, salty, and the smells are combined to supplement essence and qi. ❺ Food intake should be controlled, and eating time should be as regular as possible.

◎ This article is excerpted from / "At 5:02 pm, I had a stroke: The personal experience and confession of a doctor with dual licenses in Chinese and Western medicine and a neurological specialist" by Qiu Xianxue ◎ Image source/Provided by Dazhi Image/shutterstock

Related Articles

The Barbecue Grease Sauce Drips Onto The Charcoal Fire, And Carcinogens Soar! Dietitians "smart Tricks" To Reduce Intake Of Carcinogens

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

Related Articles

Grapefruit Dispensing Has Interactive Effects, Don't Think It's Fine To Eat Separately! Besides Grapefruit, These Fruits Are Also Dangerous

The fruit of the Mid-Autumn Festival is grapefruit, but people who take blood lipid-lowering and blood pressure-lowering drugs should be reminded to pay attention! Avoid taking grapefruit Wendan while taking the medicine, otherwise there will be adverse effects! Experts also pointed out that don't think that eating separately will be fine. Eating separately will only reduce the chance of side effects, and it will never be zero.

Schematic／

Toxicology expert Zhao Mingwei pointed out in Fanzhuan that most people know that people who take blood lipid-lowering and blood pressure-lowering drugs should avoid taking grapefruit at the same time, but everyone knows that grapefruit actually contains the same "grapefruit" Furanocoumarin (Furanocoumarin)” component, which irreversibly inhibits the function of metabolic enzyme CYP450 3A4 in the small intestine and liver by at least 50%.

However, since "many drugs are metabolized by this enzyme", furanocoumarin will form an irreversible covalent bond with CYP450 3A4, resulting in the stagnation of the function of the enzyme. At the same time, the drug cannot be metabolized, resulting in a significant increase in the concentration of the drug in the blood, but it cannot be excreted from the body in a short time. The chance of toxicity is greatly increased.”

Zhao Mingwei explained that, taking Statin drugs as an example, they must be metabolized by the enzyme CYP450 3A4 before they can be excreted from the body after achieving their effect; but Statin drugs are HMG-CoA reductase enzymes. inhibitor,It is a drug specially used for lowering blood lipids and cholesterol. It has been used for many years. Its derivatives include Atorvastatin, Cerivastatin, Fluvastatin, Pravastatin and Posuvastatin, among which there are similar drugs such as Fibrates. Cerivastatin can cause adverse reactions to muscle damage, and the rest of the products are quite popular all over the world. Therefore, if there are no special complications in patients with three highs, they will generally take prescription drugs like Statin.

In addition, Zhao Mingwei emphasized that some documents were specially mentioned, so Zhao Mingwei reminded the public not to think that as long as you eat separately or only drink grapefruit juice, it doesn't matter, wrong! In addition to not taking grapefruit at the same time as statin drugs, eating it separately only reduces the chance of side effects, and it will never be zero.

Zhao Mingwei explained the effect of grapefruit juice on the enzyme CYP450 3A4. The literature found that grapefruit juice can inhibit CYP450 3A4 for more than 24 hours. If you only drink a glass of grapefruit juice of 250 ml, at least It also takes 3 days to fully restore the enzyme activity in the gut.

Zhaomingwei also reminded,

In conclusion, the concomitant use of grapefruit and grapefruit with certain drugs may increase the risk of adverse drug reactions, such as certain blood pressure lowering drugs, statins hypolipidemic drugs, antiarrhythmic drugs, immunosuppressive drugsPreparations, etc., Zhao Mingwei reminds that if you are using these drugs, avoid eating grapefruit products; if you are already taking grapefruit, please read the copy of the drug or consult a pharmacist to confirm whether there is a risk of drug interaction. Seek immediate medical attention if you have unusual symptoms.

◎ Image source/Provided by Dazhi Image/shutterstock

Related Articles

Does Eating Barbecue Cause Cancer? Is It Okay To Not Eat Char? Nutritionist Reveals 4 Ways To Avoid Cancer Barbecue Method "dark Beer" Cured Meat Has Good Antioxidant Effect

Is it true that eating barbecued meat can cause cancer? It shouldn't matter if you don't eat burnt ones, right? In fact, when meat is grilled at high temperature, 3 major carcinogens will be produced, which will increase the risk of cancer. Dietitian Li Wanping provides "4 ways to avoid cancer barbecue method". It is recommended to eat grilled meat and eat more fresh vegetables and fruits to help reduce carcinogens. s damage.

Schematic／

Li Wanping pointed out that it is not only the scorched food that has doubts, but many studies have shown that the effect of grilling on a direct fire is even worse.

However, don't panic too much, it's mainly related to the amount and frequency of eating. In the face of the upcoming festive season, we provide 4 strokes to take into account the deliciousness and health

Whether it is for cholesterol factors or to avoid harmful substances such as polycyclic aromatic hydrocarbons caused by incomplete combustion of fat, not only is it low in calories, but it is also a high-quality protein, and it can reduce the carcinogens produced by dripping oil into the charcoal fire. .

, it is suggested that the meat can be eaten with lettuce, or the vegetables such as bamboo shoots, sweet peppers, green peppers, mushrooms, eggplants, squash, and onions can be cut into cubes. Interspersed with meat ingredients to make meat skewers, you can absorb dietary fiber at the same time, and you can also reduce the amount of meat you eat without knowing it.

Some foreign studies have pointed out that the use of red wine, beer and white wine, raw materials rich in antioxidants to make pickles, can inhibit polycyclic aromatic hydrocarbons and isocyclic amines, if so.

If. After roasting, you may wish to dip in a little lemon juice before eating, which also has a synergistic effect. Different from the way the sauce was spread layer by layer in the past,

In order to reduce the production of carcinogens, special attention should be paid to the process of heating and grilling. First,

Example: . In addition, it is best to keep a certain distance between the food and the charcoal fire, and avoid directly grilling it on the grill, especially the meat, which seems to be full of delicious gravy, but the main ingredient is actually fat, which is the same when it drips on the fire Polycyclic aromatic hydrocarbons are produced.

Li Wanping reminded that whether it is barbecue, moon cakes, or even grapefruit, which can relieve greasy and help digestion, stick to the right amount of any food, and don't eat too much at once, especially for friends with three highs or chronic diseases, it is still the best policy to stop at first taste. Gathering and sharing with family and friends is the meaning of Mid-Autumn Festival reunion.

◎ This article is excerpted from / Li Wanping's Nutrition World ◎ Image source/Provided by Dazhi Image/shutterstock

Related Articles

Is It Okay To Eat Low-glycemic Foods To Lose Weight? Eat More Nuts And Whole Grains To Lose Weight? The Doctor Revealed That It Is Best To Eat This Food When You Are Hungry

There are many weight loss myths circulating on the Internet, such as eating low-glycemic foods to lose weight? Nuts are low-glycemic foods, can you eat more? But what if you really can't help losing weight? In fact, as long as you remember to choose something that is completely free of carbohydrates, it will not increase the workload of the islet cells.

Schematic／

Ma Wenya, director of the Department of Metabolism and Endocrinology of Gengxin Hospital, said that in fact, in the long history of human evolution, not eating a meal is really not good. I believe many people have experience, and it is not long after the symptoms of hunger appear. I won't be hungry anymore.

If there is no abnormality in bodily functions, you really won't pass out just because of one meal. .

This is a very common problem. When people see no added sugar in big words on the packaging, they think it is sugar-free. In fact, milk contains sugar itself without adding additional sugar.

Just like fruit itself has fructose without adding sugar, no matter whether the fruit is sweet or not, a fist-sized fruit has about 15 grams of sugar, and the same is true for tomato or guava.

When you order a latte and tell the clerk you don't have to add sugar, the milk actually has sugar in it.

Ma Wenya said, "It's not that you can't eat it, but if you eat it, the insulin will have to work overtime, so you need to choose. The amount of food is not equal to calories or sugar content.Something with less sugar will do. "

Glycemic Index (GI), is the 1981 nutrition scholar David. Dr. David Jenkins proposed that the increase in blood sugar within 2 hours after eating 100 grams of glucose is the benchmark (GI value = 100), and the value obtained by comparing the increase in blood sugar of a food with the benchmark is the value of the food. glycemic index.

Ma Wenya pointed out that, generally speaking, foods above 70 are high-glycemic, while those below 55 are low-glycemic foods. But; to put it simply, food that can be broken down in the small intestine and converted into blood glucose is the so-called high glycemic.

For example, . Ground grains also have a higher glycemic index than whole grains, and the more ground they are, the higher the glycemic index.

It's not only the cooking method that will affect, but when it comes to low-glycemic foods, such as:

Ma Wenya said that clinically, if hypoglycemia occurs in diabetic patients, or if athletes need to quickly replenish liver sugar after a lot of exercise, they will recommend eating high-glycemic foods. However, it is usually recommended to consume low-glycemic foods as much as possible to reduce blood sugar fluctuations.

But the glycemic index does not take into account the amount of sugar. Another parameter is the glycemic load (GL), which is the glycemic index of a food multiplied by the amount of sugar in the food. However, these indices are not easy to apply in daily lifeuse, so as long as you understand the principles and concepts.

Ma Wenya reminds that many people think that they eat low-glycemic foods, so they can have no restrictions. In fact, this is a big myth, because weight loss still needs to consider the overall calorie. For example, though, it is relatively high in calories, with 9 calories per gram of fat,

Many times, we are preoccupied with calories, body weight and various indicators, but forget that restriction brings more dissatisfaction, think about it, when do you feel the most hungry? After a particularly busy day? Wouldn't it be weird if you were always hungry, and even more hungry after eating?

◎ This article is excerpted from / "Happy and Thin: No Diet, No Weight Loss, 23 Healing and Weight Loss Dialogues Beginning from the Heart" by Ma Wenya ◎ Image source/Provided by Dazhi Image/shutterstock

Related Articles

"Blood Supplement" Hong Feng Cai! Why Do The Older Generation Not Recommend Eating At Night When Women Eat A Lot Of Iron?

Red cabbage, a mysterious vegetable, also known as red phoenix dish. The appearance of red phoenix cabbage looks like a vegetable, but the juice underneath is as red as blood, with a purplish red color. In fact, phoenix cabbage does not taste much different from ordinary green vegetables.

Schematic／

It is said that girls can only eat red phoenix vegetables at noon, and boys can eat red phoenix vegetables at night; there is also a folklore that red phoenix vegetables are actually blood from hell, green vegetables that grow underground, because Because there are many dead people buried in the ground, the red blood oozes out of this dish.

In fact, red phoenix has high nutritional value and is rich in iron. It is a good food for hematopoiesis. It is known as a "natural blood tonic" and is a very good vegetable. , instead of the fact that girls can only eat at noon, and boys can eat at night.

1 handful of red phoenix, 1 tablespoon of sesame oil, a little shredded ginger, and appropriate amount of salt.

❶Hot oil pan. ❷ Stir fry ginger with sesame oil. ❸Add a pinch of salt. ❹ Add the red phoenix and stir fry. You can add some hot water in time to help the red phoenix to ripen. ❺ Confirm the salty taste, if it is not enough, you can add a little more salt to taste, and you are done.

◎ This article is excerpted from / "Taiwan stove coffee, the taste of home: the food in the kitchen is fragrant, everyone wants to eat the mostMom's Cooking by Choco ◎ Image source / Creative Market·Dazhi Image / courtesy of shutterstock

Related Articles