Many health problems are caused by diet, such as obesity and the "three highs" (high blood pressure, high blood sugar, and high blood lipids). For your health, knowing how to "eat" is very important. How can we use a simple and easy-to-understand method to tell people how to eat healthily?
Bottom One: Whole Grains and Coarse Grains
Because brown rice and coarse grains have high nutritional value for the human body.
Bottom Two: Plant Oils (Unsaturated Fats)
Unsaturated fats mainly come from various plants, while saturated fats mainly come from animals. Eat less animal oil and fatty meat. When cooking, try to use plant oils (such as tea seed oil, olive oil, peanut oil, corn oil, etc.), with a daily limit of 25 grams per person.
Middle One: Vegetables and Fruits
When choosing fruits, you can prefer low-sugar fruits like strawberries, pomelos, and kiwis. Fruits that are particularly high in sugar and very sweet should be eaten less. Expert-recommended Wenzhou vegetable dishes: Spinach Soup, Mushrooms with Greens, Stir-fried Broccoli, Oyster Lettuce, Celery with Lily Bulbs, Cold Cucumber Salad, etc.
Middle Two: Nuts and Legumes
Nuts and legumes are the best sources of plant protein, plant fiber, vitamins, and minerals. Legumes include dried goods like black beans, fava beans, and edamame. Expert-recommended Wenzhou bean dishes: Fish Head Tofu Soup, Sweet Corn and Peas (Scattered Gold), Cold Tofu Salad, Seafood Tofu, etc. Many nuts are rich in healthy fats, such as pecans, almonds, walnuts, hickory nuts, peanuts, hazelnuts, and pine nuts, all of which are beneficial for the heart. However, these nuts are high in calories and should not be eaten in excess.
Middle Three: Fish, Poultry, and Eggs
Eating fish can reduce the risk of heart disease. Chicken is low in saturated fat and is also a good source of protein. For most people, eggs are a great breakfast, much better than fried dough sticks and refined flour buns. Expert-recommended Wenzhou meat dishes: Fish Head Tofu Soup, Clear Fish Ball Soup, Salmon Fin, Scallion Oil Yellow Croaker, Steamed Salmon, White-cut Chicken, Scrambled Eggs with Tomatoes, Stir-fried Eel Slices, Stir-fried Squid, Chestnuts with Young Chicken. Among them, Fish Head Tofu Soup is the perfect combination of high-quality plant and animal protein, is not high in calories, and is a model of a balanced diet for people in Wenzhou.
Middle Four: Dairy Products
Many people have been drinking milk for a long time. It is best to choose skim or low-fat products. If you don't like drinking milk, you can use calcium-fortified foods to ensure your daily calcium intake.
Top One: Red Meat
Red meat is rich in saturated fat, and eating too much of it is bad for your health. Expert advice: Wenzhou dishes like Steamed Pork with Preserved Vegetables, Beef Offal, and Pig Organ Noodles should not be eaten too often.
Top Two: White Rice, White Bread, Potatoes, Pasta, and Sweets
Refined grains can cause a rapid increase in blood sugar, and high calories will lead to weight gain, as well as the development of diabetes, heart disease, and other chronic diseases.