How to eat healthy snacks and delicious food?

The common problems of snacks are heavy taste, high oil, salty or too sweet. Many foodies are mainly snacks, so it is suggested to match some healthy snacks, adjust the intake and choose the cooking method. Text/Chen Jiajia ordered a plate of oyster omelet, a crispy and juicy fried chicken chops, a cup of tea soaked in QQ, and a steamed bread if not full. There are many kinds of special snacks in night markets and roadside stalls in Taiwan Province Province, with 10 fingers, which are not only the choice for many people to send meals, but also very popular abroad, becoming tourists' trips and even American stars. Smelling the fragrance, picking from the first booth to eating at the last booth, is a wonderful experience for many people. However, there may be a trap of high salt, high oil and high calorie behind delicious snacks, especially for people who are afraid of obesity, have chronic diseases and are losing weight. Be more careful about offering food to the five zang-organs temple. With the rising awareness of health, the Ningxia Night Market in Taipei ranks first in China this year. In cooperation with the nutritionist of MacKay Hospital, the "food calorie label of night market" was launched, so that people can easily calculate the calories, protein, fat and so on of snacks and post them in conspicuous places in the booth. Tainan Municipal Health Bureau also provides a "guide to dietary calories in Fucheng" on its website for gourmets to refer to the calories of various foods in Fucheng. It can be seen that more and more people accept snacks not only "full" but also "smart". Incredible snack calories The Diabetes Health Education Association of the Republic of China invited nutritionists from several hospitals to cooperate with the investigation several years ago. The results show that the calories of snacks in North China, South China and Central China are not "small". The more people eat, the more attention they should pay to calories. The survey found that, like the well-known "coffin board" in Tainan, because a piece of toast with thick skin was fried, the filling was thickened, and one piece was 743 calories, almost equivalent to the heat of a ribs lunch. Yuanlin rice cake seems to be small. Glutinous rice with braised pork will eat 5 15 calories. A bowl of nine taro balls with sugar water and a plate of oyster omelet all have more than 500 calories. Xu, a nutritionist at MacKay Hospital Freshwater Campus, said that the calorie estimates of many snacks are shocking. High calorie mainly comes from cooking methods such as frying. For example, it is difficult for students to refuse fried chicken chops. The weight of meat alone is 4~6 Liang. After being fried with flour, eating a whole piece is 800~900 calories. For office workers and women who live quietly, a piece of chicken chops may be equivalent to half of the calories needed for a whole day. And the fried chicken skin makes people lick their fingers, and few people will "deliberately" remove the chicken skin. Even if some people use paper towels to absorb oil first, Xu said that "degreasing" has little effect. It's best to eat and peel with others to reduce calorie intake. Meatballs are also one of the snacks with high calorie traps. Xu said that meatballs are slowly fried with oil, and one has 320 calories. Boys who eat too much often feel that they are not eating enough. They may eat two at a time, plus a bowl of meatball soup. A middle-aged man needs about 1800~2000 calories a day. Just eating two meatballs is equivalent to the calories of a meal. After eating salty food, I want to eat some dessert, but Xu said, like red bean taro, one gram has a lot of calories by weight, so if a bowl is 400 grams, I will eat 400 calories immediately. As a dessert other than dinner, it is easy to consume excess calories unconsciously, and it is difficult to accumulate and gain weight in the body without consumption. For example, she also said that the famous big cakes in Shilin night market include small cakes, and the scones are covered with fillings such as fried taro. Because it is starch and oil, one serving has 370 calories. There is also a famous sesame cake in Ningxia night market. Sesame cakes made of glutinous rice are soaked in sweet soup and stained with peanut sugar powder when you want to eat them. Two of them also have 240 calories. Xu Jiaqing, a nutritionist at Luji Branch of Changhua Christian Hospital, also said that people can pay attention to foods with high calorie density, especially cakes. In order to increase the taste and delicacy, saturated fats and oils with high trans fatty acids such as butter, white oil and lard are often added in the production process, which often makes people ignore the hidden fats and sugars. Like taro crisp, although the "head" is small, one has 200 calories. Eating two at a time is equivalent to eating a bowl of rice. There are also thick beef tongue cakes, one of which has 248 calories, and two mung bean cakes, both of which are common in Lugang. Although small in size, they eat 154 calories as soon as they eat. Xu Jiaqing also said that not only people who are worried about weight gain should be careful, but patients with diabetes, hypertension and hyperlipidemia should also reduce salt, sugar and oil, and should not enjoy snacks without fear. She suggested that cake is not suitable for dinner, and diabetics may eat too much sugar because of eating more cakes, which leads to higher blood sugar. Therefore, it is necessary to appropriately reduce the staple food rice and noodles. Patients with hyperlipidemia should be careful to ingest too much trans fats and saturated fatty acids, so as not to raise their blood lipids and trigger a crisis of cardiovascular diseases. Xu also pointed out that the common problems of snacks are heavy taste, high oil, salty or too sweet cooking methods. Many people will find that the noodles cooked at home are not as smooth and delicious as those cooked outside, because they lack a lot of oil and are thickened with white powder. The second type is unbalanced nutrition, which is mainly composed of sugar, protein and fat, such as finding rice noodle soup that you often eat. There is no protein at all, and a whole bowl of rice noodles is sugar; Glutinous rice sausage and sausage wrapped in large intestine and small intestine are a combination of sugar and oil. Because there are few vegetables in snacks, they lack the fiber needed by modern people. There is also delicious braised pork rice, which often makes people can't help but order a big bowl, but there are probably one and a half bowls of white rice, which many people will eat with side dishes. The calories after a meal are amazing. Third, snacks are often seasoned with too much seasoning. Many people even add soy sauce, vinegar and Chili sauce to taste. The more salty they eat, the more sodium they consume. Therefore, to eat snacks healthily, Xu Jiaqing suggested reducing the amount of sauce, such as adding less Chili sauce and soy sauce, which can reduce sodium intake, especially for patients with hypertension. Excessive seasoning easily affects blood pressure control. She suggested that you can ask the industry to add less seasoning, or ask the store to separate the seasoning from the food when you take it out. Add a little water and broth when you go home, and dilute the sauce slightly to avoid the problem of being too salty. For many diners, snacks are their main meal. Xu Jiaqing suggested matching them with some healthy snacks, such as oyster omelet, which has a lot of sticky white powder and starch content equivalent to a bowl of rice, as well as fried eggs, oyster omelet and protein. Just add a hot dish or vegetable soup, and it can be regarded as a meal. There are steamed taro balls, which can be served with a bowl of shrimp ball soup and hot dishes without jerky. This oil content is not high, adding up to less than 400 calories. In addition, the batter containing lean meat, like adding a hot dish, can also be full and healthy. Or you can choose a bowl of rice as the staple food, plus shrimp ball soup, tea eggs and tofu soup, which is also a refreshing and non-greasy meal. She also said that when choosing soup, shrimp ball soup is better than meatball soup, because a certain proportion of fat is often added in the process of making meatballs. Snacks are delicious, but not necessarily healthy. Xu also said that at this time, we should adjust our intake by ourselves, such as ordering one portion and sharing it between two people, so that we can taste two or three more samples and it is unlikely to overdo it. For example, rice noodle soup, two people order a bowl, then order a tofu, cut a plate of lean meat and dried tofu, and add two plates of hot dishes, which can give consideration to both deliciousness and nutrition. Xu also gave some hints. Because snacks are heavily seasoned and high in fat, such as spicy stinky tofu and rice noodle soup, you can try not to drink soup. At the same time, you can also choose from cooking methods. For example, braised spicy stinky tofu is better than fried stinky tofu, and steamed meatballs are better than fried meatballs. In addition, you can't bear to drink and eat snacks. However, in the popular bubble tea, "power" can not be underestimated. Drinking a cup of 700c.c bubble tea consumes 465,438+00 calories, which is converted by the National Health Bureau of the Department of Health. A 60 kg person walks about 65,438+000 steps per minute and gets 65,438 exercises. Xu Jiaqing suggested that if you want to drink, you can choose sugar-free black tea, green tea, oolong tea, or sugar-free fruit and vegetable juice to increase fiber intake. Xu Jiaqing said that popular hand-cranked drinks, pearls and other ingredients will be cooked with sugar. In addition to the problem of being too sweet, manufacturers often use high fructose syrup made of corn. Many studies have confirmed that excessive intake of high fructose syrup will make triglycerides too high, increase the risk of high uric acid, and also cause doubts about cardiovascular diseases. She also said that if you feel there is still some room in your stomach after eating snacks, adding a piece of fruit as dessert is also a healthier choice. Eating snacks is one of the pleasures of life, but two nutritionists also pointed out that the obesity rate in China is rising and chronic diseases are becoming more and more common. So don't eat snacks too often, just sacrifice your toothache occasionally. At the same time, it is necessary to "balance". After eating snacks, you can increase the weight of fruits and vegetables or change from eating out to cooking at home. This is a good method. Snack calories (calories) Fried stinky tofu 1 serving 5 pieces of 560 steamed stinky tofu 1 serving 2 pieces of 430 oyster omelet 1 serving 5 10~520 oyster noodle bowls (410g) 4 1 bowl (560 g) 490 fried chicken chops 1 block 800~900 large intestine wrapped small intestine 1 block 580 big cake wrapped small cake 1 block (100 g) 370 baked crispy noodles 1 block. 0 beef tongue cake 1 block (thick) 248 crisp (salty) 1 78 mung bean cake 1 2 block 1 block 5 block 1 13 ◎ Source: Xu, nutritionist, Xu. This article is taken from issue 356.