There are "three highs", drink some cereal thick pulp.
Many people have detected "three highs". In addition to lack of exercise, craving for delicious food, and pursuing a diet with high fat, heavy flour and rice and less coarse grains, it is also the root cause of the high incidence of symptoms such as "three highs". Zhang Ye, director of the Nutrition Department of the 309 Hospital of the People's Liberation Army, suggested choosing coarse grains as staple food.
Dietary Guidelines for China Residents suggest that 250-400g of cereals should be consumed every day, including 50- 100g of coarse grains. But for the "three high" people, this amount needs to be added, which can account for 1/3 to 1/2 of the staple food. Compared with flour and rice, coarse grains provide low energy, but the dietary fiber content is much higher, which hinders the absorption of fat to some extent and can reduce the concentration of low-density cholesterol and triglyceride in blood, thus reducing the risk of hypertension, diabetes and hyperlipidemia.
Because coarse grains are more troublesome to cook, it takes about two or three hours, including cooking time. Zhang Ye suggested drinking coarse pulp.
Zhang Ye's secret is: grains+beans+nuts. For example, you can choose black rice, black beans and black sesame seeds in winter. The black combination of walnut powder has the function of tonifying kidney and strengthening body, and the taste and nutrition are quite good. You can choose mung bean, coix seed, lily, lotus seed and sago in summer. For girls, you can choose rice, red beans, red dates and medlar, which have the effect of nourishing blood and calming the nerves. People with poor spleen and stomach can choose oats, wheat, peanuts, sesame seeds, etc., which have the effects of strengthening the spleen and stomach and resolving food stagnation. For menopausal women, you can add some soybeans, which has a good adjuvant treatment effect.
Most people like to eat coarse grains at night. In fact, coarse grains are not easy to digest, and eating too much at dinner may affect the quality of sleep. Zhang Ye suggested that the form of coarse pulp is convenient to take and eat, and it is better to distribute three meals a day reasonably.
Try Tricholoma matsutake chicken soup to fight fatigue.
For office workers, high-intensity work all the year round not only makes people tired and nervous, but also reduces their immunity and makes them more likely to get sick. Here, Zhong, chief physician of dermatology department of Foshan Hospital of Traditional Chinese Medicine, Guangdong Province, recommended a medicated diet-Tricholoma matsutake chicken soup, which is dry and not greasy, anti-fatigue and immune-regulating.
Take dried Tricholoma matsutake 12 ~ 16, dried Dictyophora dictyophora10 ~/0/2g, 5 red dates, 30g dried longan meat, a native chicken (about 2kg), 250g lean meat and a few slices of ginger. After washing dried Tricholoma matsutake, soak it in warm water in advance; Wash dictyophora and longan; Red dates are pitted; After the chicken is slaughtered, it is washed and peeled; Cut the lean meat into thumb-sized pieces. Put the above materials into a casserole and inject pure water. After the pot is boiled, simmer for an hour and a half, and then taste and drink.
Tricholoma matsutake is a very precious natural wild mushroom food, which not only has high nutritional value, but also has special medicinal and health care functions. Tricholoma matsutake can strengthen the body, tonify deficiency, regulate immunity, invigorate spleen and stomach, regulate qi and eliminate phlegm, resist aging and relieve fatigue. Dictyophora dictyophora is recognized as one of the delicious dishes in the past dynasties, which can nourish and strengthen the body, moisten the lungs and beautify the face, replenish qi and strengthen the brain, soothe the nerves and strengthen the body, protect the liver and gallbladder and resist fatigue. Chicken nourishes and strengthens the body; Lean meat nourishes yin and moistens dryness; Longan meat can nourish blood and moisten skin, improve intelligence and soothe the nerves, and treat insomnia, forgetfulness and fright. Jujube is beneficial to qi and blood, invigorating spleen and stomach, and calming the nerves; Ginger is not only fishy, but also has the effect of warming the middle.
Tricholoma matsutake and Dictyophora dictyophora are the main ingredients in this recipe, while skinless chicken and lean meat are not high in calories, while longan meat and red dates are good at nourishing blood and nourishing yin, which are mild in nature and taste, nourishing without disturbing the spleen and stomach. Therefore, this prescription is suitable for all ages, and it can tonify deficiency and treat injuries. Young people will not get angry after drinking it, which will help to resist fatigue and improve immunity.
Mushrooms and cabbages have a strong calcium supplement effect.
Ingredients: dried Lentinus edodes160g, rape 200g, salt, onion, ginger, garlic, pepper, oyster sauce, starch, pepper and sesame oil.
Practice: 1. Cut the washed and soaked dried mushrooms and rapeseed in half. 2. Add a small amount of oil and salt to the hot water. After the water is boiled, blanch the rape and take it out. 3. Stir-fry onion, ginger, garlic, pepper and oyster sauce in oil, and add mushrooms. 4. Add some water, cover and cook the mushrooms. 5. thicken the water starch to collect juice, add pepper, salt and sesame oil and mix well. 6. Take the mushrooms out of the pot and pour them on the rape.
Under the action of sunlight, ergosterol and mycosterol in fresh mushrooms can be converted into vitamin D, which is beneficial to the absorption of calcium and the improvement of resistance. Rape contains a lot of calcium, which is fried with mushrooms after soaking. Vitamin D can promote the absorption of calcium and strengthen the effect of calcium supplementation.
There is a good recipe for invigorating spleen and eliminating dampness in summer.
Summer health care should still put heat, spleen and dampness in the first place. Recommend some good prescriptions.
Lentils, coix seed and red bean spine soup consists of 50g of white lentils, 50g of coix seed, 50g of red bean and 50g of spine (3-4 people), and has the functions of invigorating spleen, eliminating dampness, promoting diuresis and reducing swelling.
The soup of melon, lotus seed and small yellow croaker (50 grams of lotus seed with seeds or 20 grams of dried fruit, 300 grams of melon with skin, small yellow croaker 1~2, and appropriate amount of ginger) has the functions of dispelling summer heat, relieving anxiety and calming the nerves.
Braised scallops with kelp, wax gourd and coix seed, fresh lotus leaf Gordon Euryale seed clear soup, old wax gourd kapok wick flower soup, etc. , all have the effect of clearing heat and promoting diuresis.
Drinking three bean soup often can relieve summer heat.
"Three bean soup" is a good summer product. The preparation method is as follows: take mung bean, red bean and black bean 10g each, put them into a pot, add 600 ml of clean water, cook them with low fire to about 200 ml, and take them with the soup after cooling, once a day 1 dose. If there are no black beans, you can use coix seed instead.
Mung beans have the functions of clearing heat and relieving summer heat, diuresis and stranguria, detoxification and detumescence. "Life Taste Diet Spectrum" records: "Mung beans are sweet and cool, and cooking can clear gallbladder and nourish stomach, relieve summer heat and quench thirst". Red bean is sweet, can strengthen the spleen, be good at reducing water, and has a very good effect on spleen deficiency, dampness and edema in summer. Black beans can tonify kidney, nourish yin, invigorate spleen, promote diuresis, dispel wind and remove arthralgia, and are suitable for kidney deficiency, thirst and polydipsia, or liver and kidney deficiency, dizziness, body edema, chest tightness, rheumatism and arthralgia, numbness of limbs and other symptoms. The combination of multiple herbs is suitable for the prevention and treatment of summer heat and summer dampness.
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