Once you leave home, it is common to go out for dinner, so ordering dishes becomes a battle of wits and courage between you and the restaurant owner.
Ordering dishes is also skillful. If the dishes are not ordered well, the risk of hypertension, obesity and chronic diseases will be increased.
Therefore, only in this way can we give consideration to both delicious and nutritious dishes?
Today, Dr. Clove will talk about this problem.
There are many disadvantages in eating out.
A new study in the American Journal of Hypertension found that eating an extra meal a week increases the risk of prehypertension by 6%. Moreover, the older you get, the greater the risk of eating out.
As early as before, a study analyzed the data in CADIA Stud and found that the more frequent you eat fast food, the more likely you are to suffer from obesity and insulin resistance. There are many similar studies.
Studies abound that regular means make people prone to obesity and chronic diseases.
Why is it not good to eat out?
Eating out is easy to make people prefer delicious food, thus ignoring health, which often leads to unreasonable food proportion, and will consume high-calorie and high-fat things, while fruits, vegetables and milk will eat less.
In addition, it will feel very enjoyable to eat, because the restaurant owner has put a lot of salt and flavor enhancers (monosodium glutamate, chicken essence, etc.) in order to improve the taste.
If you eat for a long time, you may increase the risk of hypertension, gastric cancer and kidney diseases due to excessive sodium intake.
In addition, sodium can also damage skin, promote edema, and may also cause throat discomfort and inexplicable headache.
After that, you will still feel extremely thirsty, and you will not quench your thirst by drinking water, or because of excessive sodium intake.
Generally speaking, even if the balance of nutrition and hygiene are not considered, the quality of various raw materials used by the hotel owner will not be high because the hotel owner has to control the cost.
The dishes are single and the nutrition is unbalanced.
In fact, many Chinese restaurants have many relatively healthy food choices, such as
- Millet gruel, baked sweet potatoes and other grains, vegetables, mushrooms, eggs and other vegetarian stuffed buns or mixed dumplings with vegetables and meat with little fat; All kinds of cold dishes, blanched vegetables and other vegetables with less oil; Try to order steamed, stewed and boiled food. Drink plain boiled water, soya-bean milk, tea, etc. as far as possible.
If you enter a restaurant that has no choice but fried food, refined white rice flour staple food and sweet drinks, you will probably have to say goodbye to vegetables, coarse cereals and calorie-free drinks…
Fried oil may be used repeatedly.
In order to improve the taste, many restaurants will have heavy oil and salt dishes, such as dry pots and boiled water, which need a lot of oil.
After frying, the oil may be used repeatedly. After all, the oil is not cheap, and the rest will be made into oily dishes, such as boiled fish.
Therefore, try to choose cold mix, cooking, blanching and other dishes that do not need frying or over-oiling.
If can’t help but want to eat heavy-tasting dishes, ordering some sour soup, braised in soy sauce and stewed as the main course, plus some fresh and less oily vegetables.
The quantity of meat dishes is large, but the vegetarian dishes are not enough.
Generally speaking, fish, meat, eggs and bean products can all supply high-quality protein, and one or two of them are sufficient.
At present, there are too many meat dishes in the restaurant. If you order a grilled fish or stew, two people will definitely eat too much.
You might as well choose some meat and cold dishes, such as spiced beef or chopped chicken, accompanied by a dark green leafy vegetable and one other vegetable.
Staple foods containing oil, salt and sugar are high in calories.
When ordering many dishes, try to avoid staple foods such as oil, salt and sugar. For example, chopped green onion cakes, fried flour, sesame balls, Dandan Noodles…
These staple foods are both oily and salty, and are quite rich in calories. It is ideal to order [abundant grain] and the like, including sweet potatoes, purple potatoes, corn…
In this way, not only can you eat a little of everything, but also it can help control blood sugar and blood lipid.
Of course, if the hotel does not have coarse cereals and potatoes, you can order more than half a bowl of white rice, or vegetables, cold dishes, millet gruel and the like.
Salty soup and thick white soup contain more fat and sodium.
The soup in the restaurant is often added with chicken essence, monosodium glutamate and meat essence soup to stimulate everyone’s tongue. It is usually salty and contains a lot of sodium.
Or it is white soup, which contains a lot of fat, and some are simply brewed with emulsified soup powder.
Therefore, try to avoid drinking soup.
To avoid these problems, don’t forget to take some fruits to eat out and eat some fruits after meals. It is refreshing and delicious, and it can also be nutritionally balanced.
Usually, we will meet some bold and unconstrained friends to order dishes. There is really nothing we can do, so let’s go and remember to have a light meal when we go home.