The truth behind the food behind the "East Selection" live room is time to reveal ...

Author:Sichuan famous doctor Time:2022.06.18

In recent days, if you have visited the live room, you must visit "Eastern Selection"!

If you have visited the East to select, the teacher Dong Yuhui, who is speaking of the cosmic stars, sang Teacher YOYO, Teacher Teacher, Teacher Beibei who speaks five languages ... one of them has attracted!

Many netizens exclaimed, "This live broadcast room can't go out! Where is this consumption? This is paying for knowledge!"

Xiaokang Girls at home these days, I opened the live broadcast room as the background sound, and also took a few photos of the physical and English "follow -up notes". Some foods are already on the road. Now they only need to think about it. What should I eat after receiving the goods?

Today, we invited the "Chengdu Third People's Hospital" clinical nutritionist nutritionist "Yu Yaman" to give you a support for everyone to teach you how to match the foods you bought back a day to help you solve your life in a trick to solve your life in life. Discovery -What to eat today? (There is a menu behind, super practical!)

Reasonable matching to maximize nutritional value

"As a nutritionist, I looked at the food in the Eastern selection of shopping carts and found that it was indeed" selected. " "Yu Yaman said, for example, there is ———

● Miscellaneous grains with high protein content;

● High -protein shrimp;

● Unsaturated fatty acids rich in fish;

● With reasonable walnuts, sesame black bean flour, rye chicken cake;

● Even the ice cream in the snack is light card;

● Oatmeal is 0 sucrose ...

Yu Yaman said that from a nutritional perspective, these selected foods really have the desirableness of nutritional value.

Therefore, since you pay for the food for knowledge, you must learn to match it reasonably in order to maximize their nutritional value!

If you "pay tuition fees" in the live broadcast room, you should see that Dongdong mentioned the diet pagoda ↓

It is a meal guide based on the diet model, dietary habits, and dietary culture of all Chinese residents.

According to the latest Chinese residents' balanced dietary pagoda (2022) launched this year, healthy adults should consume diverse foods (as shown below). Vegetables, potatoes, and sufficient water.

Simply put, there are everything, you have to eat everything, but you can't overdo it.

For example, some friends joked that they were "carnivores", meat of a meal, and the amount of other people for two days;

Some friends think that the vegetables are healthier, almost not eating meat, and insufficient high -quality protein intake;

Or for weight loss, all staple foods dare not eat ...

The above are not desirable ways of diet. According to the current situation, the China Nutrition Society suggests everyone:

① Eat more fruits and vegetables, milk, whole valley, soybeans

② Eat fish, poultry, eggs, lean meat

But how to choose in the live broadcast room? How to match it? In order to meet this nutrition standard?

What to eat for three meals a day?

The menu of the nutritionist, give you reference

According to Yu Yaman, according to the existing food in the live broadcast room, the following two days of nutrition and three meals and fruits for 2 days of nutrition can not only meet the requirements of the dietary guide, but also achieve diversification of food.

Let's take a look together ~ (small characters are required ingredients)

Yu Yaman said that in addition to the vegetables in the three meals, the food needs to be prepared by themselves, and the others are matched with the product of the live broadcast room.

The benefits of diverse foods, in addition to allowing "foodies" to eat a few more dishes, the nutrients of all kinds of foods can also help each other and maximize the nutritional value of food.

Let ’s share the matching ideas for you, so that you can match yourself in the future ~

Master the "matching ideas" of three meals

What to eat and no longer worry about

Based on the 2 -day menu above, let's analyze it together. Although a little academic, if you can master it, you can earn knowledge ~

Videos

At noon on the first day, the staple food ate miscellaneous rice. That night, the rhizome vegetables in coconut chicken replaced the staple food. (Such as pumpkin, sweet potatoes, lame slices, potatoes, etc.)

Eat rice at noon the next day and change the taste at night.

Yu Yaman said that the grain rice is the combination of thick and thin grains, which can not only provide a stronger sense of satiety, but also regulate blood sugar, control blood lipids, help control weight, etc., prevent the occurrence of various types of chronic diseases.

Special reminder: Even during the period of controlling weight, it is not recommended not to eat staple foods, especially when dietary management that needs long -term adherence, and also eat staple food.

High -quality protein

There are at least 4 kinds of high -quality protein in the day. It is guaranteed to ensure that milk is more than 300g and one egg per day, so as to meet the standard of dietary guidelines.

In addition to poultry and livestock (the first day of beef ribs, coconut chicken; hand -torn chicken on the first day), there are also aquatic fish (shrimp, catfish, eel) providing polyunsaturated fatty acids to prevent cardiovascular disease.

Yu Yaman said that protein is the basis of life, but it is recommended that Chinese residents should eat animal protein in moderation.

In addition to eggs, 2 to 3 animal foods are guaranteed every day, including poultry (chicken, duck, goose and rabbit), animal meat (pork, sheep and lean meat), and fish aquatic products (fish and shrimp and crab).

vegetable and fruit

Vegetables and fruits are recommended to eat fresh, and dark fruits and fruits account for more than half.

Such as all kinds of dark green green leaves, red tomatoes, yellow pumpkin, green okra, color peppers, broccoli, and so on. Yu Yaman reminded that when everyone is matched with fruits and vegetables, it is best not to squeeze vegetable juice and fruit juice, even if they are squeezed at home, it is not recommended.

Because we need dietary fiber in fruits and vegetables, make vegetable juice, and less than half of nutrition.

condiment

Although the amount of oil and salt is not mentioned in the three meals, the dietary guide is recommended to have less oil and less salt.

Each person consumes 25 ~ 30g of oil per day and 5g of salt. Compared with the previous dietary guide, the amount of salt is lower.

In particular, friends in our Sichuan -Chongqing area must consciously cook foods with less oil and salt.

In addition, the zero sugar yogurt in the recipe allows us to control the intake of sugar. Although the picture of the dietary pagoda is not written, each person's daily add sugar (non -food itself) should be controlled below 25g.

Generally speaking, the sugar content of a bottle of sugar drinks exceeds this value ...

Diverse food

Eating too much can not be diverse in food, but it may be possible to eat more types.

If the quantity is used to express the diverse food, the Chinese Nutrition Society suggests that the average daily intake of food should reach 12, and 25 kinds of weekly.

Subdivided into each type, the number of various foods every day and weekly foods is shown in the table below:

The two -day recipe matching of the previous two days of recipes is exactly reached completely.

In the end, Yu Yaman said- 莺 ——

Although shopping in the live broadcast room is convenient for office workers who are urgent now, food hoarding food has also become a daily life in recent years.

but! Many foods may cause freshness during transportation, so that the preservation period of food will be shortened. Moreover, you may not be able to eat excessive stocking, and it is easy to let it go.

So I still want to remind everyone that food safety is the first place for diet health.

"Popularization Expert in this issue"

Text/Edit | Doudou Drawing | Yunyun