what's healthier for dinner?
1. Dinner should be simple
Compared with breakfast and lunch, dinner should be simple, and it is generally stipulated that the kinetic energy provided by dinner should not exceed 3% of the total kinetic energy of the whole day. While it is impossible to prevent unlimited eating of dishes, it is necessary to ensure the amount of dinner. Dinner should be "quantitatively analyzed". Adults with physical and mental health should be at least 3 grams per day, and dinner can be moderately reduced. On the other hand, in the selection of dinner, we should focus as much as possible on miscellaneous grains that are conducive to digestion and absorption and maintain stable nutritional components.
2. Dinner should be light in taste
Dinner should be light in taste. Pay attention to selecting ingredients that are less fat and easy to digest, and be careful not to eat too much. Dinner lacks nutrition, and the body fat that can't be consumed will be deposited in the body, leading to obesity and affecting physical and mental health. Eating too late, too long and too full is not good for sleep quality, which is very easy to cause indigestion and insomnia.
3. Dinner should be vegetarian.
Dinner must be vegetarian, dominated by ingredients containing vitamins and carbohydrates, especially when eating more fresh fruits, and try to avoid excessive intake of protein and human fat. Dinner must be highly valued, but it is not required to be large, let alone chicken, duck and fish. There should be more than two kinds of fruits and vegetables for dinner, which can not only improve vitamins but also show chemical fiber. In addition, the pastry can be reduced appropriately, and some miscellaneous grains can be eaten moderately, and some freshwater fish can be eaten in small quantities. If you can go out for fun 4 minutes after dinner, it may be very beneficial to the digestion and absorption of food.
First, eat more vegetables-stir-fried seasonal vegetables
Raw materials: 1 handful of sweet potato leaves, mashed garlic, dried Chili and sesame oil.
Practice:
1. Clean the purchased sweet potato leaves and prepare mashed garlic and dried Chili.
2. Add some oil to the pot, add appropriate salt, pour in the prepared minced garlic and saute the pepper.
3. Pour in the sweet potato leaves and fry them in oil. Do not stop. When the sweet potato leaves are soft, stir-fry them for 2 minutes, and add a little sesame oil to refresh them.
Second, eat some meat food with high protein and low calorie-stewed chicken
Raw materials: 1 Chai chicken, 8 Lycium barbarum, 5 pieces of red ginseng, a small amount of Chinese caterpillar fungus, 5 jujubes, onion and garlic.
Practice:
1. Slice Chai chicken, clean it, prepare a pot in advance, and put appropriate rice wine and ginger in the pot.
2. Add a small amount of vegetable oil to the hot pot, add the appropriate onion and garlic, stir-fry the chicken breast in the pot after frying, and add the appropriate rice wine and salt.
3. Stir-fry until the color fades, then take it out of the pan and put it into a stone pot. Add red ginseng, Chinese caterpillar fungus and jujube, then put it into appropriate cold water. Just start to boil the soup, and put Lycium barbarum 15 minutes before taking it out of the pan.
4. After cooking, take out the chicken breast, dip it in a dish and take it, or make steamed chicken in a pot. It tastes delicious.