The content of this issue is: prepare food for one week in advance-the preparation method of fitness meal.
The audio version shared in this issue can be searched for "Garfield's shovel" on Himalayan FM, so you can listen to it. I like to remember to pay attention to it.
The fitness meal preparation method of preparing food one week in advance comes from Europe and America. They are called meal preparation, that is, meal preparation for a week. Prepare food for a week in advance. But here it can be three or five days a week. That is to say, prepare three meals from one to five on Sunday or prepare food from Monday to Wednesday on Sunday, and prepare food on Thursday and Friday on Wednesday.
This method is very suitable for office workers and single couples. The first thing is to save money. Of course, saving money is not the goal. Mainly to control food intake and oil content, which is healthier than ordering takeout! Besides, they are all your favorite dishes. But also in the case of reducing fat, you can still eat enough to ensure that there is no extra appetite to eat snacks.
And it's time-saving, and I want to arrange it at one time. You can prepare meals five days a week, bring what you want to eat to work every morning and heat it directly at the meal. After saving hard money, I have to work hard to keep fit and eat. .
What do you need to prepare in advance for this kind of meal preparation?
First of all, the key to preparing meals is the tableware for storing food.
Fresh-keeping bag: it is best to seal the food bag, that is, the one with the seal on it. You can store fruits and vegetables, of course, it is best to use vacuum bags.
Fresh-keeping box: glass material, strong sealing, the best material. If it is too heavy, you can also choose rubber. The materials must be food grade.
Sealed cans: Mei Sen cans are commonly used, which can be used to hold salads, or fruit juices and milkshakes, and are very convenient to carry.
In addition, ingredients:
About the choice of ingredients:
Staple food: brown rice, oats, sweet potato, yam, whole wheat bread, etc.
Protein: eggs, chicken breast, pork, beef, arowana fillet, protein powder, protein bars, etc.
Lipids: olive oil, low-sodium peanut butter/almond paste, nuts, chia seeds, avocados, etc.
Vegetables: spinach, broccoli, asparagus, colored peppers, mushrooms, zucchini, cucumbers, carrots, etc.
Fruits: apples, pears, blueberries, strawberries, pitaya, kiwifruit, bananas, etc.
Three ways to prepare meals
1.？ Health: Put all the ingredients in the fresh-keeping box after basic treatment (cleaning, peeling, cutting, etc.). ), and directly fry, cook and steam at lunch or dinner. The advantage is that it is very fresh and changes greatly, but the disadvantage is that it takes a lot of time.
2. Medium-cooked: put all the processed ingredients in a fresh-keeping box, and immediately feel like a buffet when you want to eat a meal. The advantage is that there are many choices, but the disadvantage is that it takes time. It may be that the nutrition is unbalanced and the quantity is not well controlled.
3.？ Well-done: put everything you want for every meal in a lunch box, just like a lunch box. The advantage is that it is very convenient and quantitative for each meal. The disadvantage is that there are few patterns, and you may be tired of eating.
What are the precautions for preparing meals in advance?
After all, it is prepared in advance and stored in cold storage. More or less attention should be paid to the safety hazards of food.
① Keep fresh while it is hot.
In fact, as long as it is properly cooked and preserved, the production method of 1~2 times a week will not bring security risks. However, it should be noted that the prepared food must be packed in a clean fresh-keeping box while it is hot and put in the refrigerator for refrigeration or freezing. If the food cools slowly, it may give bacteria a chance to invade. Only when the food is quickly cooled to the fresh-keeping temperature of the refrigerator can bacteria be avoided.
② Heat thoroughly before eating.
When food is taken out of the refrigerator, it must be reheated to above 85℃ to ensure that it can kill possible pathogenic microorganisms.
③ Don't worry too much about nutrient loss.
Many people may think that reheating food will lead to the loss of nutrition. It is indeed possible, but it will not have much impact on protein and mineral nutrition, and may increase the loss of vitamins, but it will not be completely gone. These lost vitamins can be made up by fresh fruits and vegetables or vitamin supplements.
4 overnight dishes can't be eaten, mainly referring to dishes preserved at room temperature.
If the frozen food just made is packed in time, you don't have to worry about too much nitrite. Although it will be improved more or less, the total amount is still within the safe range (10mg/kg). Instead of worrying about the content of these nitrites, it is better to eat less processed food.
Generally speaking, although it is not as good as cooking now, as long as cooking is reasonable and nutrition is comprehensive, dietary Prep is much more nutritious and healthy than instant noodles, ham and high-oil and high-salt takeout.
Vegetables should be bought with roots that are not easy to go bad, and green leafy vegetables should be bought for two days at most, otherwise they will go bad easily and will be wasted if thrown away.
Moreover, if you find it inconvenient to prepare food for a week, the most troublesome thing is the staple food, just like brown rice. You can prepare a five-day quantity, then refrigerate or freeze it as needed, and thaw and heat it when eating. There are always some vegetables at home, which can be fried, steamed or cold when eaten. You can also buy ready-made chicken breast, heat it when you eat it, or directly tear it into thin strips and mix it with vegetables to make a salad, with pre-prepared carbohydrates, so that a meal is perfectly solved.
Ok, thank you, and today's sharing is over.
Healthy diet and healthy slimming are our pursuit. The following is Garfield's How to Eat Fitness.
See you next time,