In daily life, many people are very particular about their diet, but how to eat healthily requires more research. In fact, it's not just about eating the right foods, but also about pairing them properly. Today, let's take a look at what to eat for health and how to correctly combine foods to achieve a better wellness effect through this article.
Eat Your Way to Health
Only the right dietary combinations can achieve a better wellness effect. The internet is always full of all kinds of food taboos, and the so-called "junk food" is particularly something people avoid at all costs.
In fact, among all dietary combinations, there are no foods that are truly inedible; there are only incorrect combinations. Let's take a look together.
1. Instant Noodles
As a type of convenient food, instant noodles have a higher fat content and less protein compared to ordinary staple foods like steamed buns and noodles. The nutritional value of fried instant noodles is essentially refined white flour plus oil, which is no different from a fried oil cake in essence.
Recommended Pairings: Protein, Vegetables, and Fruits
① Eggs, Tofu Products, Yogurt
Boiled eggs, fried eggs; various tofu products (such as dried tofu, white tofu from the supermarket's refrigerated section) are great partners for supplementing protein. Drinking a yogurt after eating instant noodles is also a good choice.
② Vegetables and Fruits
Tomatoes, lettuce, and other vegetables that can be eaten raw can be added to the noodles, or you can eat some fruit after your meal. This not only supplements vitamin C but also provides antioxidant effects and dietary fiber.
Not Recommended Pairings: Ham Sausage, Salami
They have a high sodium content. According to a certain program, eating a 105-gram ham sausage of a certain brand is equivalent to consuming about 3 grams of salt. Instant noodles themselves are already high in sodium. When all the seasoning packets are added, eating the noodles is like consuming 8 grams of salt. Therefore, you must use the seasoning packets sparingly when eating noodles.
Use the seasoning packets sparingly when eating noodles
2. Barbecue
The high temperatures of grilling can produce carcinogens such as benzopyrene and heterocyclic amines. However, when you occasionally have a craving for it or go for a group barbecue, learning how to pair foods can make the experience more enjoyable.
Recommended Pairing: Tomato Paste
Before grilling, apply a little tomato paste (not ketchup, as ketchup has high sugar and salt content) to the food. The starch and sugar in the paste will absorb energy first when heated, preventing the meat from being suddenly exposed to high temperatures, which can reduce the production of carcinogens.
In addition, you can eat some tomato paste before or with the barbecue. The lycopene in tomato paste is much higher than in fresh tomatoes. Lycopene has strong antioxidant properties and can reduce the harm caused by carcinogens to the body.
Not Recommended Pairing: Beer
Beer is refreshing and contains various essential amino acids and rich vitamins for the human body. However, drinking beer while eating grilled meat skewers is not advisable. Smoked foods contain organic amines and polycyclic aromatic hydrocarbons, benzopyrene, and amino acid derivatives produced during cooking. When excessive drinking raises the lead content in the blood, these substances can combine with it, inducing digestive diseases or even tumors.
3. Large Gathering Meals
Gatherings are common, and it's easy to overeat. Especially during consecutive "battles" during holidays, many people lose their appetite for greasy food and instead prefer lighter foods like congee.
Recommended Pairing: Multigrain Congee
After a huge feast, it's best to have only one bowl of multigrain congee per meal for the next 24 hours, along with fruits and vegetables, to let the gastrointestinal system rest and relax for a day. The liver and kidneys can also rest. The fiber in the multigrain congee helps excrete cholesterol, and the large intestine gets a chance to clear out waste properly.
Not Recommended Pairing: Snacks
Don't be fooled by the small size and good taste of snacks; they are not low in calories. Foods like walnuts, melon seeds, peanuts, and preserved plums are generally high in calories and salt. For example, 10 peanuts are equivalent to half a bowl of rice.
What to Eat for a Healthy Body
1. Sweet Potatoes
If you want to improve your diet, you should add sweet potatoes to it. This sweet food is rich in antioxidants, phytochemicals, including beta-carotene; vitamins C and E; folic acid; calcium; copper; iron; and potassium. The fiber in sweet potatoes promotes digestive health, and its antioxidants play a role in preventing heart disease and cancer.
2. Whole Grains
In the morning, our grandmothers usually urge us to eat some oatmeal, but did they know that the soluble fiber in oatmeal can lower blood cholesterol levels?
Whole grain foods include nutrients that are removed from refined grains. These components contain folic acid, selenium, vitamin B, and other heart-healthy elements. These elements can also control your weight and reduce the risk of diabetes. The fiber content makes you feel less hungry between meals and also aids digestion.
Eat at least three servings of whole grains daily: whole wheat; barley; rye; millet; quinoa; brown rice; wild rice; and whole wheat pasta, bread, and cereals. According to the American Dietetic Association, the recommended daily fiber intake is 21-38 grams. Of course, the specific amount depends on your gender and age.
3. Tomatoes
In the summer, these bright red tomatoes are full of aroma and lycopene—an antioxidant that can help prevent certain cancers. Tomatoes also provide rich vitamins A and C, potassium, and phytochemicals.
It's great to eat tomatoes with every meal. You can eat them raw, cooked, or sliced, and they can be used as a snack. Spinach, cheese, and tomatoes together make a delicious dish.
It's great to eat tomatoes with every meal
4. Nuts
We all know that nuts contain a lot of fat. But nuts are a very healthy food. Whether they are monounsaturated or polyunsaturated, they can help lower cholesterol levels and help prevent heart disease. Nuts are also a great choice for getting a lot of protein, fiber, selenium, vitamin E, and vitamin A.
A small portion of nuts can boost energy and overcome hunger, which can help dieters maintain a normal diet. Of course, nuts are high in calories, and it's easy to overeat them if you're not careful.
So enjoy nuts, but be careful not to eat too many. A maximum of one ounce per day is recommended, which is about 28 peanuts, or 14 walnuts, or 7 Brazil nuts.