Eating is never a simple thing.
In the past, when living conditions were not sufficient, I would worry about not eating well or not. When life is good, they begin to pursue nutrition and taste.
However, there has been a saying that most of the delicious ones are unhealthy and most of the healthy ones are not delicious.
Is this really the case? Wrong!
Delicious and healthy are never opposites. As long as you know a little nutrition matching skills and have both, it is actually very simple.
Today, nutritionist Zhou Li introduced several home-cooked dishes to everyone, matching different nutrients in the food with each other, whether it is calcium supplement, iron supplement or eye protection, it is easy to handle.
Stir-fried pork liver with green pepper is more efficient in supplementing iron.
Due to the periodic physiological period, the risk of anemia will increase if the iron intake in the diet of women is insufficient. It is recommended to take about 25g of animal visceral food 2 ~ 3 times a month.
When matching, matching ingredients rich in protein and vitamin C with ingredients rich in iron can better promote the absorption of iron.
The pork liver in this green pepper fried pork liver is rich in iron, and the pork also contains high protein. Green pepper is a large source of vitamin C. After cooking, it can be taken out of the pot after being cut off, which can retain more vitamin C to promote iron absorption.
Delicious, simple and easy to learn, let’s do it quickly.
Shepherd’s purse and shrimps are mixed with dried incense, refreshing, delicious and full of calcium.
Shepherd’s purse and shrimp mixed with dried incense is a fast-moving home-cooked dish with refreshing taste and rich calcium.
Many people in China are lactose intolerant and cannot drink too much milk. This kind of situation can be supplemented by other foods.
However, 100 grams of shepherd’s purse contains as much as 400 milligrams of calcium. Dried bean curd and dried shrimps are not only rich in calcium but also rich in protein.
Some amino acids released by high-quality proteins during digestion, such as lysine and tryptophan, will form soluble calcium salts together with calcium to promote calcium absorption.
Several ingredients are matched with each other, which not only maximizes calcium nutrition, but also improves the taste of the dish itself.
(tips: shepherd’s purse can also be replaced by other vegetables. If it is a food with high oxalic acid content, such as amaranth, it is recommended to blanch it with water before stir-frying to remove oxalic acid that affects calcium absorption.)
Seafood porridge is appetizing and delicious.
Seafood porridge is one of the dishes in Hong Kong and Taiwan. It is made of various fresh seafood such as rice and shrimps. The cooking technique of seafood porridge is mainly cooking, with salty and fresh taste, appetizing and refreshing taste.
In terms of nutrition, seafood porridge contains oysters, fish fillets and other ingredients, so the content of zinc is very considerable. Zinc plays an important role in human intelligence development and immune function.
In addition, zinc can also combine with saliva protein to synthesize taste hormone, which can stimulate appetite. Zinc deficiency will affect taste and appetite. In short, zinc-rich foods are indispensable for a good appetite.
Take this seafood porridge as an example. Only 30g of oysters are needed to contain 2.82 mg of zinc. The zinc content is very high. When your appetite is poor, you can get yourself a bowl with a few side dishes, which is simply more comfortable.
Pine nuts mixed with spinach can easily protect eyes.
Speaking of food matching, pine nuts mixed with spinach must be a pair of good friends. Not only is the operation simple and fast, but also nutritious and healthy, very suitable for winter.
If you enter the dark from the bright place, it will take your eyes a long time to see clearly, which means you have to take more vitamin A in your diet.
Vitamin A is mostly found in animal livers and deep sea fish. In fact, there are more cost-effective options. For example, many dark plants contain carotenoids that are converted into retinaldehyde in the body, playing the same role as vitamin A.
Pine nuts are rich in vitamin E, which will first oxidize itself in the human body and protect carotene. In addition, the fat in pine nuts can also better promote the absorption of carotene.
After spinach is blanched, a large amount of oxalic acid phytic acid is disposed of and matched with sesame oil and pine nuts rich in vitamin E. The taste is rich, not to mention the absorption of carotene is better.
At ordinary times, children’s shoes with more eyes can be tried.
Scrambled eggs with leeks are good for pregnancy.
Leeks have always been regarded as [aphrodisiac] ingredients. In fact, there is no evidence that leeks have aphrodisiac effects. However, leeks are rich in folic acid, which is especially needed for people preparing for pregnancy.
Adequate intake of folic acid before pregnancy can reduce the probability of fetal neural tube malformation. In addition, dietary deficiency of folic acid may also cause megaloblastic anemia and hyperhomocysteinemia, which is a risk factor for arteriosclerosis and cardiovascular diseases.
Folic acid will be greatly lost in cooking, but when matched with ingredients with high vitamin C content (such as sweet pepper), its loss will be relatively reduced.
Add a proper amount of sweet pepper to a leek scrambled egg, which can reduce folic acid loss and provide some nutrition for pregnant people. Moreover, leek scrambled eggs are simple to use, and the ingredients are also very common, which is more than enough in three minutes.
Yangzhou fried rice is convenient and nutritious.
Nutritionists often have to say that nutrition is balanced. Can how do it? The key lies in one word: miscellaneous.
Eat enough 12 kinds of food every day and 25 kinds of food every week, which is sure to be correct. Therefore, occasionally come to some hodgepodge, and the effect of supplementing nutrition is also very good.
Yangzhou fried rice is a classic folk dish and is loved by many people. Thanks to the diversity of its ingredients, its nutrition is relatively balanced.
For example, rice has low lysine content, and eggs and shrimps are just perfect supplements. Carotenoids in carrots and corn are more easily absorbed after being fried. When sweet pepper is finally put into the pot, vitamin C is retained more, which can reduce the loss of folic acid in vegetables. Complement and match each other, and the nutrition is comprehensive and balanced.
(tips: The ingredients in Yangzhou fried rice can be flexibly matched according to personal taste and nutritional needs.)
Take-out heavy oil and salt, and the sanitary environment is worrying, the ingredients are not guaranteed, so it is better to spend some time and mind in the kitchen every day and make some home-cooked dishes to meet our nutritional needs.
Share it with the people you care about immediately, and we will eat better and healthier together.