I am Gu Chuanling. I have been engaged in nutrition science popularization and practical work for 8 years since I graduated from the Master of Nutrition. I became the first batch of registered nutritionists in 2017 and won the Microblog Health Celebration Award in 2018.
My focus is on women’s nutrition and health. I hope to form a scientific lifestyle with my female friends and become thinner, more beautiful and healthier.
Let’s talk about the basic principles of cooking at home first, so as to ensure that we can understand them at a glance, learn them as soon as possible, and use them as soon as possible.
Food Selection: Controlling Energy
1. Sugar-free and oil-free coarse cereals, beans and potatoes are preferred as staple foods.
Compared with refined rice and white flour, coarse cereals and potatoes are rich in dietary fiber, low in energy and strong in satiety.
Therefore, less white rice and steamed bread should be selected, and more coarse cereal rice, coarse cereal steamed bread, coarse cereal noodles, whole wheat bread, steamed potatoes and pure oatmeal should be selected.
In addition, staple foods with sugar and oil, such as oil cakes, fried steamed buns, scallion oil rolls, oil noodles, pizza and milk yellow bags, should also be selected less.
2. Leaf vegetables, melon and eggplant and bacteria and algae are preferred as vegetables
The overall energy of vegetables is significantly lower than that of grains, fruits, meat, eggs, milk and beans, so if there is only one suggestion for weight loss, it is to eat more vegetables and what cuisine? Leafy vegetables, melons and eggplants, bacteria and algae with lower energy.
For example, rape, lettuce, spinach, cucumber, loofah, wax gourd, zucchini, tomato, eggplant, mushroom, oyster mushroom, agaric, kelp, laver, in addition, Dutch beans and mung bean sprouts in fresh beans, pumpkins in melons and eggplants, and cauliflower energy in cauliflower is not high.
3. Choose low-fat high-quality protein
Meat, eggs, milk and beans are all important sources of high-quality protein, so choose those with low fat and good fat quality.
Which are low-fat? Lean meat, peeled poultry meat, tofu, tofu skin, sugar-free yogurt, pure milk, eggs, fish, shrimp.
Which fats are of good quality? Fish and shrimp are the best and livestock meat is the worst, that is, those who eat four legs are not as good as those who eat two legs, and those who eat two legs are not as good as those who eat no legs.
Food Matching, Balanced Nutrition
When the ingredients are selected, they should be matched. As long as you master 2 principles, you can match them as you like.
Principle 1: Each meal contains 3 types of food: cereals, vegetables, foods rich in protein, and grain coarse and thin combinations.
Principle 2: Eat enough of the 3 kinds of food (pay attention to the public number reply [weight loss diet] reference)
At least 2 kinds of grains, vegetables and proteins are selected, such as Lentinus edodes and rape for vegetables, chicken legs and shrimps for proteins, rice and millet for grains.
Rice and millet can be made into two kinds of rice. How can mushrooms, rape, chicken legs and shrimps be matched? Too flexible, such as mushroom fried rape, marinated chicken legs, white burnt shrimp, rape fried shrimp, mushroom marinated chicken legs, shrimp mushroom fried rape, marinated chicken legs.
Food Cooking: Low Temperature Cooking, Less Oil and Salt
There is no clue about cooking and there is no need to worry about it.
Braised in soy sauce, fried, fried, smoked and roasted these complicated methods often use a lot of oil and may also produce various carcinogens, which we do not need. Let’s simply steam, stew, stir-fry and mix.
Before steaming, stewing and frying, the vegetables should be washed and cut first. The order is to wash first and then cut. The best washing water is to wash the vegetables. The cutting emphasis is uniform. A dish is either shredded, sliced or cut into pieces.
Steaming: Add water to the pan, When the water is boiled, the vegetables or meat, leafy vegetables and other vegetables cut into shreds are usually steamed for 2 minutes, while the fish and shrimps are usually steamed for 7 minutes. After steaming, it is good to pour some juice. Vegetables are usually drenched with raw soy sauce, sesame oil and garlic powder juice, fish are usually drenched with steamed fish soy sauce, and hot oil stir-fried with pepper can also be drenched with scallion shreds and coriander before drenching oil. Steamed shrimps are usually dipped in raw soy sauce and Jiang Mo juice.
Stir-fry: Heat the pan to cool the oil, stir-fry scallion, garlic, pepper, chili, etc. to give fragrance. When the oil does not smoke, pour in raw smoke or add salt when the dishes are almost ripe, sprinkle some coriander, chili shreds, etc., and mix well out of the pan.
Boiling water blanching: There is more water. The blanching water must be boiled. The blanching time should be short, usually 30 ~ 60 seconds. After blanching, you can pass the cold water.
Stew: Before stewing pork ribs, chicken legs, chicken wings and other meat, put them into cold water and heat them to boil. Remove the blood foam, take out the meat, clarify the original soup, pour the clarified original soup into another pot, add meat, cooking wine, scallion segments and ginger pieces to boil and stew over low heat, add salt to the meat when it is ripe and rotten, and then take it out of the pot. Sometimes, instead of blanching, stir-fry or fry first, and then add water to stew, such as stir-fry chicken pieces and then add water to stew, or fry both sides of fish and then add water to stew.
This is the entry-level simple cooking. Having mastered these basic methods, with less oil and salt, the weight loss meal can be easily made by oneself.