It's just a small dish, but it's very important. A small dish is often used to describe that things are simple, but although it's just a small dish, it's very important for dieters, because whether you can eat a balanced and full meal depends on it. A small dish has two main functions: First, it helps you eat a balanced meal:
Generally, the most important thing for noodle stalls is all kinds of pasta staple foods. In order to achieve the balanced purpose of rice, meat and vegetables, side dishes are indispensable. Meat and vegetables are the most common side dishes, while pasta is the staple food. If it can be matched with meat and vegetables, the nutrition of the meal will become more balanced, and matching with protein and fiber will also help reduce the GI value of the food and reduce the chance of starch transforming into fat.
Second, let you eat full and satisfied:
Although pasta seems to have a large amount because of water absorption and swelling, it is not easy to satisfy the desire by eating noodles alone. Proper collocation of side dishes can not only increase the sense of satiety but also increase the sense of satisfaction.
Think about it, a bagel bread+a box of small fresh milk VS a bowl of noodles+3 kinds of side dishes, both of which have calories between 400 and 450 calories. Which one will feel full when eating? Which one tastes more satisfying? Which one tastes less depressing? The answer is of course the combination of noodles and side dishes! So don't think it's just a piece of cake. If you want to eat well and eat well outside, you must know the side dishes.
We can always see plates of small dishes in Wenzhou wonton noodle shop, dumpling shop, beef noodle shop, noodle shop and other places. How can we choose to eat well and eat skillfully without hindering our weight loss plan? The easiest way is to learn to judge what kind of food the side dishes belong to, so that you can easily know how to mix them so that you won't get fat. The food we eat every day is divided into five categories according to the main nutrients, such as staple food with high starch content, meat, vegetables and fruits with high content in protein, and oils that are indispensable for cooking food. The main nutrients and calories of each kind of food are different, while the nutrients and calories of the same kind of food are close, so as long as you master the food classification of this side dish, it is easy to know how to match your staple food. meats
Meat refers to foods with high content in protein, including beans, eggs, pigs, cattle, sheep, chickens, ducks, geese or seafood, fish and shellfish. Each serving of meat has 75 calories, the cooked weight is about 30 grams, and the size is about two fingers long and wide.
Common meat dishes: marinated bean curd (spiced bean curd, big black bean curd) and halogen chicken with single ingredients; Cold bean skin, dried bean shreds, tricolor eggs, fried tofu, etc. And mixed food dried bean curd, preserved egg tofu, fried small fish dried bean curd, etc. In some shops, the side dishes are freshly cut (cut in black and white), while the common meat side dishes are shark smoked, powdered liver, pork liver, goose and turkey.
garden stuff
Most plant foods, from common vegetables to kelp, seaweed and mushrooms. Each vegetable100g, with 25 calories.
Common vegetable side dishes: including pickles, bean sprouts, cucumbers, kelp, cabbage, cauliflower, Yangtze beans, fungus and other cold dishes; There are also pickled side dishes such as bitter gourd sauce, pickled dried bamboo shoots and spicy eggplant. Some fresh-cut (black-and-white-cut) shops will also have mustard, bamboo shoots, beans, eggplant, cauliflower and other small dishes that are only boiled in Sichuan and eaten with sauce. In addition, some stores will also provide hot vegetables.
The above vegetables and meat are the most common side dishes in noodle stalls. In addition, we occasionally see staple foods and oily side dishes, such as peanuts and pig scalps. Burdock and pumpkin are staple foods.
Snack stalls and small dishes are balanced first.
Because most people's staple food is starch (whether you order winter flour, rice noodles, noodles, dumplings, Daoxiao Noodles, etc.), meat and vegetables are the best side dishes. If your staple food (starch) itself has no meat, you should choose 1 meat side dishes and 1~2 vegetable side dishes to achieve a balanced state of eating rice, meat and vegetables; If you choose noodles with meat (such as pork liver noodles and goose noodles), it is more suitable to choose only vegetables as side dishes because you already have staple food and meat. If you really want to eat a side dish, but it is a staple food (such as burdock), then you can still order meat and vegetable side dishes, but you can only eat half or less of the original pasta 1/3 to balance the extra staple food.
In addition, pay a little attention, although they are all vegetable side dishes, there are also differences in cooking. For example, they are cold, some are fried (fried dried fish), and some are pickled with heavy taste (this kind of side dishes will be added with spicy oil, sesame oil and other oils), or the sauce will be dark to taste (generally, in order to make the sauce less salty, sugar or other seasonings will be added, and it may even be fried first and then pickled).
Even some shops offer scalded vegetables with oily onions and dried meat, so besides the calories of vegetables, there will be extra calories of oil or sugar. Therefore, regardless of eating vegetables, don't think that vegetables are low in calories, so it's okay to eat more. You should learn to judge whether the calories are high or not to decide whether to eat a lot.
Basically, observe the sauce left on the bottom of the plate through the feeling of eating it, or? You can feel greasy when you touch the sauce with your right finger, or you can put a small piece of side dish on toilet paper and observe the oil content from the infiltration situation ... Through these methods, we can also judge which vegetable side dish is low in calories. (As shown below, it is also a vegetable side dish, but you can know that the calories of choosing eggplant are definitely higher than those of cucumbers just by looking at it.) This article comes from: Dietitian Stella's weight loss & Nutrition blog