Healthy ingredients available around the school.
1
oat
As a staple food that is easy to buy and cook, of course, oats should be recommended first.
Nutritionally speaking, oats, as a common coarse grain, are rich in compound starch and dietary fiber, which can provide essential carbohydrates and excellent satiety during fat reduction.
There are two main types of oats that are easy to buy in e-commerce or supermarkets, instant oats and fast-cooked oats. Instant oats can be eaten directly without cooking, which is suitable for dormitories where electrical appliances are prohibited, while fast-cooked oats need to be cooked for 5- 10 minutes because they are not completely gelatinized during processing, which is suitable for dormitories where the power of small electrical appliances is limited.
2
roast
Sliced toast is also very suitable for dormitory parties. Among the sources of ready-to-eat carbohydrates, toast is not as healthy as ready-to-eat cereal, but at least it has a lot less added sugar and fat than cakes and biscuits.
In addition, the nutrition of each slice of bread is basically the same, which can better quantify your carbohydrate intake per meal.
three
dairy produce
Dairy products are rich in calcium and high-quality protein, so it is very necessary for dormitory parties to eat dairy products at least once a day. Common dairy products in supermarkets include milk, yogurt and cheese.
Milk is similar to yogurt, but yogurt needs to be preserved at low temperature because of lactic acid bacteria. Dormitory parties generally have no conditions for cryopreservation. It is recommended that the storage time after purchase should not exceed 1 day. If it needs to be stored for a long time, it is more appropriate to buy boxed milk.
Cheese is a concentrated product of milk separated from whey, which has high energy density, but is also rich in protein and calcium. It is recommended to buy slice cheese or low-fat slice cheese in the supermarket, each time 1 slice (10g), which is very suitable for making sandwiches with toast.
four
Eggs (of hens)
As we all know, protein is the most indispensable nutrient in the process of reducing fat. Chicken breast, beef, salmon and other meats and seafood are generally recommended for high-protein foods, but it is basically impossible for dormitory parties to store these foods well without refrigerators.
Want high protein, easy to cook and easy to store? Obviously, only eggs are the most suitable. Speaking of high protein, an egg is about 6g of protein, and protein and yolk are high-quality protein with high absorption rate. Easy to do, as long as an egg cooker can satisfy you. As long as it is kept in a dry and cool place, it is easy to store.
five
Canned tuna
Many people have a misconception that the long shelf life of canned food is due to the addition of a large number of preservatives.
Actually, it's not. When canned food is kept fresh, it is often blocked or reduced by high sugar, high salt, oil immersion or vacuum. In this environment, you can have a very long shelf life without preservatives, so don't worry.
Canned tuna is a recommended food for dormitory parties. Most canned tuna meat is high in protein and low in fat, which is a high-quality source from protein.
At the same time, the storage conditions of canned food itself are relatively loose, which is very suitable as a meat choice for dormitory gatherings. It should be noted that canned tuna should be eaten within 1 day after opening, otherwise there will be a risk of deterioration.
six
nut
Nuts are rich in high-quality unsaturated fatty acids, vitamin E and minerals. As breakfast or dinner, they can provide nutrition and have a strong feeling of fullness.
Nuts are recommended in different sizes. Generally speaking, it is relatively appropriate to take the amount that each person can just grab a handful as the recommended amount of nuts for the whole day.
seven
Fresh fruits and vegetables
Fresh vegetables and fruits and vegetables can provide most vitamins and minerals. If there is a large supermarket or vegetable market around the school, it is recommended to purchase it once a week.
Note that green leafy vegetables such as green vegetables and oily wheat vegetables lose nutrients quickly, so it is recommended to give priority to them after purchase. Carrots, beans and other vegetables can be preserved for a long time and eaten later. If you really can't buy it around, you can also choose a lot of green leaf clear soup or stir-fry with water in the canteen.
You can buy these if you want to save trouble.
1
Protein powder
If you think it's too much trouble to prepare protein such as eggs and canned tuna, you might as well buy a bucket of protein powder and put it in the dormitory ~
Protein powder usually includes whey protein and soybean protein, which are extracted from milk and soybean respectively. If you are not a vegetarian, it is recommended to choose whey protein. A spoonful of 30g protein powder contains about 20g protein, and it tastes good when mixed with cold milk. If you mix instant oats, a glass of milk, a handful of nuts and a spoonful of protein powder, it is basically a meal.
2
Compound vitamin
You can't buy fresh fruits and vegetables around, and there are not many fruits and vegetables in the canteen. It is very likely that vitamin deficiency is caused by insufficient intake of fruits and vegetables. Therefore, KeepJun suggested that party member, the dormitory where vegetables can't be bought, go to the drugstore to buy a bottle of multivitamins.
Multi-dimensional is a multi-nutrient compound drug. Taking one pill with meals every day can supplement the vitamins and minerals that are insufficient due to too little intake of fruits and vegetables. Multivitamins are generally available in pharmacies and e-commerce. It is recommended to choose products with OTC logo, which will be more cost-effective. Of course, multivitamins cannot completely replace the nutrition of fruits and vegetables. You should eat more fruits and vegetables if you can.
Special cooking artifact for dormitory gathering
If you want to cook a fat-reducing meal in the dormitory, you really need to fight with your wits. If the housekeeper is not too strict about the electricity consumption in the dormitory (you can use appliances below 300 watts), then some small appliances will help you.
three
Egg steamer
As the name implies, the egg steamer is an artifact for steaming eggs. It is very convenient to steam eggs in a short time. Of course, the egg steamer can not only steam white water eggs, but also steam miscellaneous grains and egg soup with its own steaming tray or bowl. In other words, as long as it can be stuffed in, it can be steamed before eating. Pay attention to whether the power of the egg steamer meets the requirements of the dormitory when buying.
four
Pot
The small cooking pot is actually the power version of the home cooking pot. Of course, the small pot doesn't let you eat hot pot with your roommates in the dormitory every night, but cooks dishes, porridge or meat. Like an egg steamer, you must pay attention to whether the power meets the requirements when buying it.
five
Thermos food bottle
If, unfortunately, the school is very strict with the electric card used in the dormitory, and the above two small household appliances of about 200 watts cannot be used, then stewing beakers is a solution.
A stewing beaker is actually a thermos cup. Pour the ingredients into a stewing beaker, add hot water, and simmer slowly to get the desired egg soup or porridge. However, due to the characteristics of meat itself, it cannot be completely cooked, so we should pay attention to the choice of ingredients.