How does everyone determine their food requirements according to their own situation? The Nutrition Society of China has formulated China Dietary Guide and Balanced Dietary Pagoda, which put forward suggestions on how to reasonably match meals and intuitively tell people the kinds of food they should eat every day and the corresponding amount. The pagoda of balanced diet is divided into five layers, including the main types of food we should eat every day. The location and area of each floor of the pagoda are different, which reflects the position and proportion of various foods in the diet to some extent.
First floor (ground floor): cereal. Including rice, flour and miscellaneous grains. Mainly provide carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet.
Second floor: fruits and vegetables. It mainly provides dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and can't completely replace each other. You can't just eat fruits without vegetables. Generally speaking, red, green and yellow vegetables and dark yellow fruits are rich in nutrition, so eat more dark vegetables and fruits.
The third layer: animal food (including fish, shrimp, meat and eggs). Mainly provide high-quality protein, fat, minerals, vitamins A and B vitamins. Their nutrients are different. Fish, shrimp and other aquatic products have low fat content, so you can eat more if you can. Meat is high in fat and eggs are high in cholesterol, so it is not advisable to eat more.
The fourth floor: milk and beans. Milk mainly includes fresh milk, milk powder and so on. Besides being rich in high-quality protein and vitamins, milk has high calcium content and high utilization rate, and is an excellent source of natural calcium. Beans are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, etc.
The fifth layer (spire): grease. Include vegetable oil, animal oil, etc. Mainly provides energy. Vegetable oil can also provide vitamin E and essential fatty acids.
The intake of various foods recommended by the Balanced Diet Pagoda is an average and proportion, and the daily diet should include all kinds of foods in the pagoda, and the proportion of all kinds of foods should be basically the same as that of the Dietary Pagoda. There is no need to eat everything according to the recommended amount of pagoda in daily life. For example, you don't have to eat 50 grams of fish every day, you can eat it 2-3 times a week. It is important that everything should be eaten according to the recommended amount of the pagoda. For example, you don't have to eat 50 grams of fish every day, you can eat it 2-3 times a week. It is important to follow the approximate proportion of all kinds of food on each floor of the pagoda, exchange of the same kind, rich and colorful catering, reasonable distribution of three meals, form a habit and stick to it for a long time.
The suitable intake range of various foods per person per day suggested by Baota is suitable for ordinary healthy adults, and should be appropriately adjusted according to the individual's age, gender, height, weight, labor intensity and season. Young people and people with high labor intensity need high energy and eat more staple foods, while old people and people with little activity need less energy and can eat less staple foods.
There are many kinds of soups and different methods of making them. A simple bowl of soup has hundreds of patterns, cold, hot, sour, sweet, bitter, spicy and salty. It tastes like life and has profound meaning in simplicity. The following mainly introduces the cooking techniques of vegetarian soup, clear soup, upper soup and home-made broth.
Cooking method of vegetarian soup
Vegetarian soup is a pure vegetarian material, not meat, and it is the most taboo to have insufficient umami and light taste. Vegetarian soup is also very particular about its production, including thick soup and clear soup. The main raw materials of vegetarian soup are soybean sprouts, mushrooms, mushrooms and fresh bamboo shoots. Bean sprouts and mushrooms are generally used to make thick soup, while bamboo shoots and mushrooms are generally used to make clear soup.
Thick soup is made by frying the ingredients in oil and adding water to stew them with fire; The practice of clear soup is to put the ingredients into the pot, add water to boil with high fire, and then simmer with low fire.
The key to making clear soup
The so-called clear soup means that the soup tastes mellow and its color is crystal clear after cooking.
To reach the standard of this clear soup, we must master three tricks:
First, the heat, the soup should be strong at first, and when the water boils, it will turn into medium heat.
Second, no soy sauce.
Third, raw materials should be cooked in cold water. Because animal raw materials generally contain blood stasis, if boiled in hot water, the skin of raw materials will shrink quickly, and the blood stasis inside will not be released soon, which will affect the gentleness of soup.
Method of cooking soup
Serving soup is also called top soup or high-grade clear soup. It is further refined on the basis of ordinary clear soup.
First, filter the prepared clear soup with gauze to remove residues, then peel the chicken legs and chop them into paste, add onions, ginger, yellow wine and appropriate amount of water to soak them, soak them to remove blood, put them into the filtered clear soup, heat them with strong fire, and stir them constantly with a spoon (turning in one direction). When the soup is about to boil, immediately switch to low fire (don't let the soup roll), let the suspended matter in the soup adsorb on the chicken paste, and take out the chicken paste with a spoon, which becomes a very clear fresh soup. This process is called "hanging soup"
You can also scoop up the minced chicken and press it into a cake, then float it on the noodle soup for a period of time, so that the protein inside can be fully dissolved in the soup, and then remove the minced chicken. This method was once called "single hanging soup". If you need high-grade clear soup, you can also use chicken breast as raw material. If you hang it again according to the above method, it will become a "double hanging soup", which is extremely delicious.
Production and preservation of family soup base
The so-called soup stock refers to the soup stewed with poultry meat that has been used for many years. The longer the time, the richer the nutrients and aromatic substances, and the more beautiful the flavor of cooked meat.
Any soup stock is accumulated over time, starting with the first pot of soup, and the soup made by ourselves is no exception.
The first pot of soup, that is, soup made of stewed chicken, ribs or pork, should be added with spices such as pepper, aniseed, pepper, cinnamon, Amomum villosum, beans, clove, dried tangerine peel, Amomum tsaoko, fennel, kaempferia kaempferia, cinnamon, fresh ginger, salt and sugar. It is best not to add onions, garlic, soy sauce, brown sugar and other seasonings, otherwise it is not conducive to the preservation of soup.
The amount of seasoning depends on the amount of main ingredients. Like ordinary stew ingredients, spices that are not easy to pick out should be wrapped in gauze.
Cut the main ingredients into small pieces, wash them, put them in a pot, add seasonings, add water (slightly more than normal), cook the main ingredients, take out the meat to eat, and pick out the seasonings to get the soup that is the ancestor of the old soup. Put the soup in an enamel pot, cool it and store it in the refrigerator.
When stewing chicken, meat or ribs for the second time, take out the soup and pour it into the pot, add the main ingredients and the above seasonings (the dosage is halved), and then add an appropriate amount of water (the amount of water depends on the amount of old soup, but the total amount is slightly more than the normal amount). After the main ingredients are stewed, leave the soup according to the above method. Repeatedly, you can get the "old soup."
If the broth is not used for a long time, it can be stored in the freezer for 3 weeks, otherwise it should be boiled and disinfected before being stored.