Some media reported that a seven-year-old boy suffered from stomach cancer because he often ate barbecue. This news makes people who like barbecue very entangled. Faced with the barbecue that makes people drool when they think about it, many people clearly know that it will cause cancer, but they still can't stand the temptation of it. In their view, a barbecue and a bottle of beer are their favorite foods. One side is healthy, and the other side is delicious. How can we make friends who like barbecue healthier? Let nutrition experts teach you how to eat delicious barbecue healthily.
Baking method
Eating Korean barbecue is healthier than eating traditional barbecue.
Korean barbecue is different from traditional barbecue. Traditional barbecues are mostly barbecued in the form of kebabs, which are eaten directly. The seasonings are cumin, salt and Chili powder. Korean barbecue is eaten in a different way. Although it is mainly grilled with charcoal, it is served with garlic, pepper, onion and sauce, and will be wrapped with fresh lettuce leaves. "Eating barbecue directly without paying attention to the collocation of vegetables means how many people eat it. In all kinds of roadside barbecues and food stalls, there are mostly barbecues on the table, so it is difficult to see vegetables and fruits. In this sense, Korean barbecue is more balanced with vegetables. " Han Lei, director of the Nutrition Department of the Affiliated Hospital of Qingyi Medical University, told the reporter that when eating barbecue, besides vegetables, we should also pay attention to the staple food of fermented starch, which is helpful for digestion and balanced diet.
Electric roasting is healthier than charcoal roasting.
Charcoal kebabs have a unique charcoal smell, but they need technology, such as controlling the temperature of charcoal. If the control is not good, there will be open flames coming into contact with the barbecue, and it is easy to burn the meat skewers black. Carcinogens produced by burning protein in meat are the biggest hidden danger of barbecue. But it is safer to barbecue with an electric stove and cook the meat at high temperature than to barbecue with an open flame. In addition, wrapping food in tin foil and grilling it on charcoal fire can also avoid direct contact with charcoal fire.
It is healthier to add ketchup when curing and baking with low-salt soy sauce.
"The barbecue seasoning is spicy and stimulating, and the salt content is high. Using high-temperature food will not only damage the oral mucosa and gastrointestinal mucosa, but also increase the burden on the kidneys due to high salt. " Yang Hong, deputy director of the Nutrition Department of Haici Medical Group, said that spicy spices can easily lead to excessive internal heat, especially in the case of insufficient gastrointestinal motility in summer and autumn. In contrast, the sauce is mild, for example, natural tomato sauce contains vitamin C, which can play a certain protective role.
Selection of ingredients
Roasting vegetables is healthier than barbecue.
"Eating barbecue for a long time is easy to cause cancer, which is the knowledge in the nutrition industry. The main reason is that the rich protein in barbecue and the fat on the surface are easy to produce carcinogens when damaged by high temperature. " Han Lei suggested that barbecue should not be eaten too much, and the quantity should be controlled first.
When eating barbecue, we should replace barbecue with rich roasted vegetables and staple foods, which can also reduce the intake of carcinogens and balance nutrition. Mushroom food, eggplant, leek, sweet pepper, etc. They are all common barbecue vegetables, and they all contain fiber and necessary vitamins that are beneficial to digestion and discharge of harmful substances.
Sour plum soup and juice drinks are healthier than drinking beer and coke.
"The island residents have the habit of eating barbecue and drinking beer. When friends get together, fresh draft beer becomes a barbecue partner. However, drinking a lot of beer will cause acute expansion of stomach and damage gastric mucosa. Coupled with the stimulation of high-temperature protein food, it is very harmful to the stomach. " Han Lei thinks that replacing beer with sour plum soup and fruit juice can not only reduce the irritation to the stomach, but also relieve the greasy feeling.
Anticancer diet
It's healthier with garlic and onions.
When eating Korean barbecue, there are usually garlic slices, shredded onions and green pepper rings. When eating traditional barbecue, some citizens like to eat roasted garlic while eating barbecue. These habits can reduce the harm of barbecue to health, because allicin can prevent nitrite from combining with amines to form nitrosamines, which is a kind of protection for the body.
It is healthier to choose vegetables such as green peppers and fruits with high vitamin C content.
Eating barbecue regularly is easy to get angry, and it is easy to get sores on your mouth and face. It is because the intake of vegetables and fruits during barbecue is small and the nutrition is unbalanced, which makes the body lack trace elements such as vitamin C and vitamin B2, which leads to inflammation of your mouth and tongue. Therefore, eating more vegetables rich in vitamins, such as green pepper, eggplant and various fruits, is more conducive to health.