Healthy recipes collection

There is no standard answer to a healthy diet that can suit everyone. The core of a truly useful healthy diet is "a long-term plan that fits your physical condition, life rhythm, and taste preferences." Any discussion of "universal healthy recipes" that are divorced from individual needs is a hoax.

Don’t believe it, I used to have a bodybuilding friend who copied the high-protein and extremely low-carbohydrate diet from foreign bloggers. He suffered from chronic gastritis. He had acid reflux for half a month and it hurt to swallow his saliva. He went to the hospital and was prescribed hundreds of stomach medicines. Two of the three pounds he lost were water. Once he returned to a normal diet, he immediately rebounded. Those recipes that seem to be accurate to the gram are like one-size-fits-all clothes. How can it be possible for people who are 1.5 meters tall and 1.8 meters tall to wear them?

Take the most recognized dietary patterns on the market today. The Mediterranean diet has been ranked among the best diets in USNews all year round. The core is more whole grains, deep-sea fish, olive oil, fresh fruits and vegetables, and less red meat and processed meat. Evidence-based medical evidence also proves that long-term eating can reduce the risk of cardiovascular disease. However, if you are too lazy to kill fish, smell the bitter taste of olive oil and feel nauseous, and force yourself to eat it every day, you will have to give up within three days. There is also the ketogenic diet, which has been very popular in the past few years. Indeed, many people rely on it to lose weight quickly in a short period of time. Some studies have pointed out that it has an auxiliary effect on some refractory epilepsy. However, several endocrinology friends around me have repeatedly reminded that people with thyroid dysfunction, diabetes, liver and kidney dysfunction must not try it blindly, and ordinary people should not follow the trend without professional guidance. It is no joke to suffer from ketoacidosis. As for vegetarian food, if it can be properly matched, it will indeed have less metabolic burden, but vegetarian people must pay attention to supplementing with B12 and iron. I once met a little girl who had been vegetarian for half a year, and her hemoglobin was so low that she almost fainted during the physical examination. She just didn't pay attention to supplementing nutrients at all.

To be honest, most of us are working from 9 to 5 and don’t have much time to spend two or three hours in the kitchen every day making fitness meals. When I usually create recipes for friends around me, the first thing I ask is not how much weight you want to lose, but how much time you can devote to cooking every day, what your taste preferences are, and whether you have any taboos. If you can only spend 10 minutes a day cooking, just use what I often call the "healthy formula for lazy people": a fistful of grains (if you don't have grains, just half white rice and half whole grains will do. It's not a sin if you don't want to eat only white rice), a palmful of high-quality protein (eggs, chicken breasts, beans) You can choose tofu, braised beef, shrimps, whatever you like), two handfuls of green leafy vegetables, stir-fry or steam them, sprinkle with some low-sodium soy sauce, black pepper, or even put in some of your favorite Laoganma, it’s okay to dig out two spoons at a time. It’s better than ordering full-sugar milk tea and fried chicken if you’re so hungry.

Oh, by the way, many people asked me whether they can eat those "lose 5 pounds in a week" recipes on the Internet? To be honest, you can lose weight, but can you eat it for a lifetime? A reader left me a message before, saying that he had lost 8 pounds after following the diet for three weeks, and regained 12 pounds once he returned to a normal diet. It also messed up his menstruation, which was not worth the loss. Healthy eating is never a short-term sprint. It should be integrated into the habits that have been in your life for decades. Don't make yourself an ascetic just to lose a few pounds.

As for several issues that are causing a lot of commotion on the Internet, I will also give you different opinions. You can choose according to your needs. For example, can I drink milk? Calcium supplementists say that milk is the best source of calcium, and that one cup a day can prevent osteoporosis. Opponents say that East Asians have a high rate of lactose intolerance, and drinking it causes flatulence and diarrhea. Some even say that milk causes cancer. In fact, the current academic consensus is that It is safe for adults to consume 300-500g of milk and dairy products every day. If you are lactose intolerant, switch to Shuhua milk or sugar-free yogurt. If you really don’t like drinking it, eat more rapeseed, dried tofu, and sesame paste. It also has enough calcium, so you don’t have to force yourself to drink it. And do you want to give up sugar completely? The anti-sugar party says that sugar is the root of all evils of aging and obesity, and you should eat less fruits. The other party says that as long as you control the amount, there is nothing wrong. The WHO recommends that the daily intake of added sugar should not exceed 25g, which is about the amount of half a bottle of Coke. If you really want to drink milk tea, you can order three-point sugar without pearls. It is perfectly fine to drink it once or twice a week. On the contrary, if you hold it in every day and overeat one day and eat a whole box of cakes, it will be more harmful to the body.

I also adjusted the diet for my mother last week. She had read on the Internet that it was better to eat whole grains, corn and sweet potatoes every meal, but she suffered from acid reflux for several days. I changed her diet to one-third whole grains mixed with two-thirds white rice, adding a steamed egg and a handful of almonds every day. She ate a small apple when she was hungry in the afternoon. In the past half month, her blood pressure and blood sugar have been very stable, and she no longer has acid reflux. You see, even real mothers can’t directly apply the templates on the Internet, let alone any comprehensive ones that are suitable for everyone.

In fact, after all, the "Healthy Recipes Collection" is never a thick instruction book full of dish names and weights, but a diet that you find out by yourself that suits your own eating habits. You don’t need to pursue perfection. You don’t need to blindly buy what others are eating to reduce fat. Check your own indicators every time you have a physical examination. You will feel comfortable after eating, and you won’t have gas, drowsiness, or gastrointestinal discomfort. If you can continue to eat like this, this is your own best healthy diet. If you are really not sure, you can spend tens of dollars to register in the nutrition department of the hospital and let the doctor customize it for you based on your physical examination report. It is much more reliable than searching a hundred so-called "encyclopedias" online.