How to eat to eat healthily? For affluent modern people, the diet is often high in oil and fat, which increases the risk of chronic diseases and cardiovascular diseases. Eat more low-calorie and nutritious foods in your daily diet, use fruits and vegetables as dishes, and make good use of bean products, chicken and fish with low oil content instead of red meat.
For example, the common whole fish dishes on the dining table can choose fresh fish, steam instead of traditional fried, sweet and sour dishes, add chopped green onion, sweet pepper, green pepper, carrot, potato and other fruits and vegetables, shred and stir-fry them, then pour them on fish or serve as dishes to increase fiber intake.
Dietary fiber refers to polysaccharides and lignin that cannot be decomposed by enzymes in human digestive tract, which can promote gastrointestinal peristalsis, adsorb harmful substances in intestinal tract, and relieve constipation. Therefore, people in China should consume a proper amount of dietary fiber every day. Potato is one of the whole grain root foods rich in fiber. A medium-sized potato (about 5 ounces) contains 2 grams of dietary fiber, accounting for 8% of the recommended daily intake of human body. Potatoes are also easy to make people feel full, thus reducing the chances of eating.
Therefore, potato is a kind of healthy food. Here are two healthy potato dishes provided by nutritionist Li Wanping.
Nutritionist Li Wanping recommended the following potato recipes in the book "The effect of confinement is good":
Braised chicken with assorted fresh vegetables
Ingredients: 300g of chicken, 200g of green beans, 0/00g of dried American sweet potatoes/kloc-,40g of mushrooms, and 60g of carrots (above is for 2 people).
Seasoning: salt 1/4 tsp, sesame oil 1 tsp, sugar 1 tsp, soy sauce 2 tsp, water 1/2 cups.
Exercise:
1 Wash and drain all ingredients; Cut the green beans into sections; Dice potatoes, carrots, mushrooms and chicken.
2 Add seasoning to the wok and cook slightly, then add chicken and cook for 3 minutes.
3 Then add potatoes, carrots and mushrooms and cook for 5 minutes. Finally, add green beans and cook.
Nutritionist Li Wanping also recommended a potato recipe in his book Diet List for your reference:
Chicken floss with green celery
Ingredients: 75g of chicken celery, 40g of dried American sweet potato, cooked pine nuts 10g, and 4 slices of American lettuce.
Seasoning: salt 1/2 tsp.
Exercise:
1 Wash materials (except pine nuts); Dice chicken, potatoes and celery; Blanch the chicken and drain it for later use.
Heat an oil pan, add chicken, potatoes and celery, stir fry, add salt and pine nuts and stir well.
3 spread American lettuce on the bottom of the plate, and put method 2 on the lettuce.
Eating potatoes is easy to make people feel full, thus reducing the chance of eating. Braised chicken with assorted fresh vegetables (Figure/Excerpted from the book "The effect of confinement is good" by nutritionist Li Wanping) Green celery chicken floss. (Figure/Based on the book "Diet Food Ranking" by nutritionist Li Wanping)