In the battle to protect health, "reduce salt, reduce oil, and reduce sugar", many people focus on processed food and takeaway. Little do people know that home kitchens are also an important source of "salt, oil and sugar".
According to the latest research data, more than half of the salt and oil consumed by Chinese residents every day comes from the kitchen, and one of the important sources of daily sugar intake is also the kitchen.
Therefore, it is crucial to control the use of salt, oil and sugar in the home kitchen. How should we do it specifically?
Teaching you to reduce salt and not reduce salt
Add less salt or salty condiments. Can the dishes taste delicious? In fact, it is not difficult to solve this problem. As long as you pay attention to the cooking method and seasoning method of the food, you can get delicious food while ensuring health.
Salt at night
To achieve the same saltiness, add salt late is less than add salt early. The reason is that the salty receptors on the human taste buds will interact with the sodium ion attached to the food surface.
If salt is added late, the salt does not penetrate deep into the food, but the tongue can still feel the saltiness, so that the amount of salt can be reduced under the same saltiness. If salt is added early, people may accidentally eat more salt.
Add more vinegar and less sugar
There is a wonderful interaction between the flavors in food.
For example, a small amount of salt can highlight the sweetness of a lot of sugar, while adding a spoonful of sugar will reduce the saltiness of the dish. On the contrary, the sour taste can strengthen the salty taste. If you add more vinegar, you won’t feel that the salty taste is too light.
restriction of salt-containing food ingredients
In addition to salt and soy sauce, many condiments and food ingredients contain salt, such as chicken essence, bean paste, yellow mayonnaise, fermented black bean , seafood juice, shrimp skin, sea rice, etc.
Use low-sodium condiments. Using low sodium salt is the easiest way to reduce salt intake in the family. It can easily reduce salt intake without affecting the salty feeling while effectively increasing potassium intake.
Use less oil, use more seasonings
Data shows that the per capita edible oil intake per capita in Chinese residents is 43.2 grams, far exceeding the 25-30 grams recommended by the Chinese Nutrition Society . As we all know, eating too much oil can cause health harm. Try to use less oil when cooking. What are the tips?
After cooking, control oil for a while
Put the vegetable pot in a diagonal manner for 2-3 minutes, let the oil in the vegetable flow out, and then put it on the plate.
Green peppers, beans, water chestnuts, lettuce and other vegetables absorb less oil, which is very suitable for this method. The controlled oil can be used directly to make cold dishes, and the taste is more fragrant than salad oil.
When mixing cold dishes, add oil
Add a spoonful of sesame oil or olive oil, and then eat immediately. In this way, the aroma of oil can be effectively emitted, and the food has not had time to absorb the oil, so the oil consumed by eating cold dishes will naturally be less.
After making soup, skim off the upper layer of fat
Chicken, ribs, beef brisket, bones, etc. will produce oil after stewing. After making, skim out the oil on it, which can reduce the intake of a lot of fat. The oil skimmed out by
can be added with a little broth or chicken soup to make vegetarian dishes such as winter melon soup, cabbage stewed tofu , etc., which is more delicious than using vegetarian oil.
Change the oily ingredients to blanch
When making meat slices , you can blanch the ingredients in water and use boiling water to quickly boil the ingredients. Generally, the meat slices change color and take them out. Because meat itself is rich in fat, as long as it heats quickly, it can be made into tender-like slices of meat. Cook the meat until it is 70% cooked and then stir-fry, so that you don’t have to add oil to the fried meat once.
At the same time, you can also cook some of the oil in the meat first to reduce the total amount of fat in the meat. When cooking, when other ingredients are half cooked, throw the slices of meat down. They are still very fragrant and do not affect the taste, and the taste will be much refreshing.
Add more seasonings
When seasoning, you cannot rely solely on oil to get the fragrance, but you can also use more seasonings with strong flavors.
For example, when making dipping sauce, put some green onions, ginger, garlic, chili chopped peppers and mustard oil ; when steaming meat, add some mushrooms and mushrooms to make the freshness; when grilling fish in the oven, add some cumin, cumin, and pepper powder; when stewing, add some fennel (star anise), grass fruit , cloves, etc. Even if you add half of the oil, it will taste very fragrant.
reduce sugar, eat more "natural sweet"
both the Chinese Nutrition Society and the World Health Organization recommend that each person's daily intake of sugar should not exceed 50 grams, and it is best to control it below 25 grams.
Added sugar refers to sucrose (usually in the form of white sugar, brown sugar, rock sugar), glucose , fructose , syrup, etc., and is usually found in soft drink , juice, desserts, biscuits, candy, ice cream, cakes, etc. Therefore, if you can quit these foods, your intake of added sugar will definitely be greatly reduced.
In addition to this, some dishes are also "sweet-containing big players". For example, some people need to add sugar when drinking porridge; fish-flavored dishes; braised dishes also need to add sugar to increase freshness and color. Someone has made a special calculation that a portion of braised pork in a restaurant contains about 40 grams of sugar, fish-flavored shredded pork contains about 30 grams of sugar, and Babao Rice contains about 80 grams of sugar.
Daily family seasoning, try not to develop the habit of adding sugar, especially when drinking mixed grain porridge , tremella soup, red bean paste, mung bean soup, milk, soy milk, coffee and other drinks, be sure to put less sugar or even not add sugar. If you like sweetness, you can use natural sweet foods such as red dates and longan instead of sugar, etc. to add sugar. How about
? Have you learned it? Hurry up and share with us your "three reductions" healthy recipe!
