Second, knowledge makes good choices. According to the dietary nutrition recommendation of the Food Pyramid of China Nutrition Society, each person should eat 300-400g of vegetables every day with more than 5 varieties. In order to make our intake of vitamins and minerals more balanced, I suggest that you adopt the principle of "five colors" when choosing hot dishes, that is, choose five different colors of vegetables and food, while ensuring the quantity and quality. "Color" refers to the pigment contained in dishes. "Five colors" refers to green vegetables such as green leafy vegetables and broccoli, red vegetables such as red vegetables, red peppers and carrots, yellow vegetables such as potatoes and bean products, white vegetables such as lotus root, radish, yam and Chinese cabbage, and black vegetables such as black fungus, kelp and mushrooms.
Third, hot raw or cooked. Some friends like to let the hot cook put down the dishes and roll them up. Of course, this can retain more nutrition, but it is also very risky. Because most vegetables in the store will not be washed many times, there will be residues of pesticides and preservatives on them, and there are microorganisms and pathogens in the raw water for washing vegetables. The temperature is too low or the cooking time is too short to ensure the safety of hot dishes. In foreign countries, carrots, beets, cauliflower, mushrooms, bean sprouts and other vegetables are eaten raw because they are pollution-free vegetables cultivated by "pollution-free cultivation method", so it is of course beneficial to eat them raw; The production of pollution-free vegetables in China has not been widely promoted. But if vegetables are overcooked, the nutrients in vegetables, especially vitamins, will be destroyed too much. To put it simply, don't overcook or undercook hot dishes, but just right. It depends on experience. Don't leave the scalding time to the master who doesn't understand nutrition. If you think it's time to cook, just shout "OK, bring it out for me".
Fourth, do you want to add that spoon of "lard"
The chef always cooks a bowl of dishes, scoops up a spoonful of lard to make it taste better, and then brings it to you. Please stop it in time. Lard is saturated fat, which is very harmful to human body, especially to overweight children and adults with hyperlipidemia. This spoonful of oil is cheap to eat, but it is expensive to take it out of the body. This group of people is a high-risk group of cardiovascular and cerebrovascular diseases. Don't fall in love with that taste just because you eat hot dishes and let too much saturated fat slip into your body. The Nutrition Society of China recommends that the fat intake per person per day should not exceed 20g, including the amount of unsaturated fat.
Fifth, it is all caused by "dipping in water"
The nutritional value of hot dishes is relatively high, but the "soaking in water" of a dish makes this healthy diet less healthy. The culprit is "salt" in the water. It is a bad habit for Guiyang people to dip in high-salt water in their eating habits. Excessive sodium intake is a major cause of hypertension, and the high incidence of stomach diseases is also related to eating more salt. The World Health Organization previously suggested that everyone should eat no more than 6 grams of salt every day, but now it has lowered the standard to 5 grams. Maybe you said I only put soy sauce in the water without salt, because 20 ml of soy sauce contains 3 grams of salt. Friends who eat heavy salt accessories should consciously eat more potassium-rich foods such as bananas and soybeans, which can promote the discharge of sodium. Remember to help yourself "dip in water" in the future and put less salt. You won't lose, you will only win.
Small eating habits lay the foundation for your future health. Don't underestimate this knowledge! I went to eat hot dishes.