Steps/methods:
1 white rice with whole grain rice, brown rice, Redmi or black rice can provide diversified nutrition, rich in vitamins and minerals, high in fiber content, easy to feel full, and help to control food intake. People who try to cook whole grain rice, brown rice, Redmi or black rice for the first time always feel that it is not as soft and ripe as white rice. All because there is not enough water. To cook this kind of rice, let them absorb enough water in advance-soak for 2 hours first, then add white rice and cook together. If you don't cook with white rice, you don't have to soak it first, but the amount of water will increase. Usually, it takes one part of water to cook white rice, and 1.5 ~ 2 parts of water to cook whole Gu Mi, brown rice, Redmi or black rice.
To control the amount of cooking oil, we must first get rid of the habit of pouring cooking oil directly from the oil bottle into the pot, which will greatly increase the amount of oil used. Chen pointed out that the amount of oil per person per meal should not exceed two teaspoons. For a family of four, the total amount of edible oil available for each meal is as high as 8 teaspoons. Measure 8 teaspoons of oil before cooking to make sure not to overdo it.
Butter is often used to make cakes. If you want to reduce the amount of butter, there is also a way: replace half with apple paste, banana paste or prune paste (pour these fruits into the blender and crush them). However, you can't make cookies in this way, otherwise you will lose the crispy effect. In addition, hard vegetable butter and shortening should be avoided to avoid trans fatty acids.
In addition, less sugar, less salt, less soy sauce and at least using various sauces are the keys to a healthy diet. By the way, foreigners love sweet food, and cakes made with reference to foreign recipes are really sweet. Reducing the amount of sugar by one-third to one-half will generally not destroy the effect of the finished product, and the taste is more acceptable.
Matters needing attention
After understanding the above principles of weight control, you can try to change the ready-made recipes into healthy versions. Take lotus leaf rice as an example. You can choose white rice with whole grain rice to avoid fried rice. Bacon can subtract meat, and adding mushrooms, scallops, shrimps and lean meat can enrich the connotation of lotus leaf rice. Remember to prepare vegetables for everyone and stir-fry a dish of ginger cabbage to make this meal healthier.