"Healthy Sweetheart" Ke Nianxuan (right) loves to lose weight, and nutritionist Lai Yijun (left) specially recommends eating fruits and vegetables lightly in summer, which is very popular. (Photo/Huang Zhiwen) Lai Yijun, a nutritionist of health education of Taiwan Province Cancer Foundation, shared the light food "Summer Vegetable Roll" with netizens, adding raisins to enhance the taste, which added extra points to nutrition and was free of charge. Even Ke Nianxuan is full of praise while learning, and has been clamoring to learn to do it by himself.
Light food: low in calories and rich in nutrition.
In the hot summer of July, the hot and sultry weather can easily make people feel tired and have no appetite. At this time, light food is the best choice. Female artist Ke Nianxuan said that summer is a love of light food, which is simply simple meals and snacks. The main idea of a light diet is to eat 7 minutes full, the diet content should pay attention to the concept of health, less oil, less salt, less seasoning and more natural materials.
Vegetable roll is a light food with low calorie and balanced nutrition, which has become one of the healthy foods in summer. (Photo/Huang Zhiwen) This "summer vegetable roll" light food demonstrated by nutritionist Lai Yijun is quite simple, with a total calorie of only 150 calories, which not only conforms to the health principle of "low calorie and balanced nutrition", but also "satiety" is a new choice for obese people.
Vegetable rolls are easy to learn.
Basic ingredients: sliced bread, carrots, asparagus, cucumbers, egg skins, mashed potatoes and raisins.
Step 1: Wash carrots, asparagus and cucumbers and cut them into strips. Potatoes and milk are mashed together.
Step 2: Spread the strips flat, put the ingredients in one by one, wrap them in mashed potatoes, roll them into sections, and plate them.
Five kinds of antioxidant healthy fruits and vegetables
Five kinds of antioxidant fruits and vegetables have antioxidant effect and can protect cells from free radical damage. (Photo/Huang Zhiwen) Nutritionist Lai Yijun emphasized that fruits and vegetables are rich in vitamins, minerals and phytochemicals, which are essential nutrients for the human body, and can balance blood pressure, help individuals absorb nutrients and prevent arteriosclerosis, chronic diseases and cancer. In particular, different kinds and colors of fruits and vegetables contain different phytochemicals, and their antioxidant effects can protect cells from free radical damage and reduce chronic inflammation.
1. Carrot: contains a lot of beta carotene, which can be quickly converted into vitamin A in human body, regulating metabolism and enhancing resistance.
2. Asparagus: rich in folic acid, vitamin C and dietary fiber, it has antioxidant effect, and has the functions of lowering blood pressure, diuresis, treating edema and eliminating fatigue.
3. Cucumber: it has antioxidant effect, can relieve summer heat, promote fluid production to quench thirst, reduce fire and detoxify, lower cholesterol, and has the beauty effect of relieving fever and diuresis.
4. Potato: It can replace rice to increase satiety, and is rich in vitamin B 1 and a lot of high-quality cellulose, protein and other nutrients.
5. Raisins: contain a lot of polyphenols, resveratrol and anthocyanins, and have powerful antioxidant elements, which can eliminate fatigue and anemia and improve immunity.