100-point full meal = whole grains+vegetables+seaweed+mushrooms+soybean products (in addition, you should drink enough water, exercise moderately, and live fruits and vegetables for 1-2 minutes every day).
I believe there will always be a few friends around us who are vegetarians, but Teacher Yuan thinks that vegetarianism requires one condition-you have to cook for yourself.
Vegetarianism is not eating out every day. It’s as simple as eating pot-side vegetarian food, which will make your nutrition unbalanced.. Because the preferred plant ingredients used in eating-out restaurants are limited, and many of them are used to match meat, except vegetarian restaurants, the nutritional value of plants is usually not deliberately selected. Because of the industry, restaurants tend to focus on taste. Therefore, we may eat more condiments, excessive grease, high-temperature processed ingredients, ingredients with important parts removed, etc …… In addition, we will inevitably eat some hidden dangers that our bodies don’t need, which will consume more energy and enzymes to metabolize them, causing us to have symptoms such as lack of energy or feeling cold.
Therefore, Mr. Yuan suggested that friends who decide to be vegetarian or start trying to be vegetarian should cook for themselves at home, go to the vegetable market to learn about seasonal ingredients, communicate with their bodies and give them the food they need.
Whole food intake is good for health.
Due to some discoveries of phytochemicals in nutritional immunology, many top cancer experts began to add nutritious ingredients to the cancer treatment course, but they came to a conclusion that the anti-cancer effect of a single plant food could not bring the ideal therapeutic effect. However, different kinds of phytochemicals can play a synergistic role and cooperate with each other to produce the best effect! This conclusion is not only for cancer, but also includes more than 70 diseases such as cardiovascular disease, diabetes, Alzheimer’s disease and obesity. Therefore, they suggest that the best way to improve immunity and fight (prevent) cancer is to take healthy whole foods in a balanced and diversified way and give full play to comprehensive effects! Let’s put it more popularly, that is, don’t entangle and deify a certain plant alone, it is best to eat more plants that don’t belong to the same species!
Good nutrition can prevent diseases.
Medical research shows that most diseases are related to lifestyle, of which diet accounts for nearly half, while genetic factors only account for 10%. Even, Dr. Campbell mentioned that "good nutrition can also prevent diseases caused by congenital genes." Nutrition is not simply adding food. There is a saying called YOU ARE WHAT YOU EAT, which relates to what raw materials our bodies use to run our bodies every day/every hour/second. These raw materials may cause our fatigue, anxiety, inflammation and even hinder our physiological functions, so that our organs can protect themselves (tumors) in another way … Paying attention to nutrition is starting from buying food and cooking.
Teacher Yuan teaches you to cook vegetarian meals.
This menu includes all nine kinds of ingredients: oats, wax gourd, lotus root, carrots, broccoli, potatoes, kelp, Pleurotus eryngii and tofu. In addition, a fruit, avocado, was added.
Full meal menu
Oat cake
Avocado salad
Steamed appetizer
Whole food winter melon seaweed soup
(Take 2 people as an example)
Oat cake
Oatmeal cake is good as a side meal. Oats contain vitamins B1, B2, E and folic acid, which can help us to eliminate fatigue and increase vitality. Rich insoluble fiber can prevent intestinal dryness and constipation, thus reducing the formation of color spots. In addition, the unsaturated fatty acids contained in oats will not only increase body fat, but also help us lower blood cholesterol and fat, thus making us lighter. Lotus root powder is cool, annealed, appetizing and whitening. Brown sugar can help us to supplement the insufficient iron in food, warm our bodies and improve our skin color.
Ingredients: oatmeal/1 meter cup (about 120g) lotus root powder/half meter cup (about 50g) brown sugar/half meter cup (about 50g) cold boiled water/375ml.
Practice:
1. Wash oatmeal and soak it in 375ml of water for 3-4 hours.
2. Put the soaked oats, brown sugar and lotus root powder into the cooking machine and beat for 2 minutes (until the cooking cup is a little warm).
3. Pour the beaten oat pulp into a plate or mold (no need to grease it), steam it in a pan, and then cool it and demould it. (You can prepare some oatmeal and sprinkle it on it)
Tips: Oat cake is a good low-protein snack and can also replace some staple foods. Patients with chronic renal failure can eat it!
Avocado salad
Avocado is considered to have the functions of skin care and anti-aging, because it is rich in β-carotene, VB, VC, VE, essential fatty acids and various minerals. We all know that the fat content of avocado is the best among fruits, but these fats are mainly monounsaturated fatty acids and essential fatty acids which are beneficial to human body (this is similar to nuts). So it is beneficial to the control of blood fat. With carrots and potatoes, avocado is rich in fat, which makes it easier to absorb fat-soluble vitamins (such as VE and β-carotene) of itself and other vegetables. The content of water-soluble vitamins is not inferior to other fruits. Avocado is also rich in dietary fiber and minerals. In other words, it has all the advantages of ordinary fruits; General fruit does not have advantages, it also has!
The simple method of tofu mayonnaise is attached, not simple, the principle is the same as supermarket salad dressing and high-fat salad dressing!
Ingredients: avocado/1 carrot/half a potato/1.
Tofu mayonnaise: traditional tofu/200g lemon juice/40ml primary color rock sugar/4 tablespoons.
Practice:
1. Dice carrots and potatoes and steam or cook them.
2. Cut avocado in half, remove the core and set aside.
3. Mix the cooked carrots and diced potatoes with tofu mayonnaise and put them in the avocado recess!
Tofu mayonnaise practice:
1. Put tofu and rock sugar into a cooking machine and beat until smooth. In the process, a stirring rod is needed to help regulate.
2. Open the lid of the cup, add lemon juice, start the power supply, and turn from low speed to high speed, and go back and forth for 3 times. (Add chopped pickles, it tastes better.)
Tips: The calcium of tofu is more easily absorbed in the acidic environment of lemon juice! Prevention of osteoporosis.
Steamed appetizer
This practice is also a clever healthy cooking method of "replacing oil with water". First, the ingredients are steamed, not fried with oil, because most oils (especially olive oil) will be partially hydrogenated at high temperature, resulting in harmful substances. However, it should be noted that if you want to achieve the dietotherapy effect of beauty beauty, the seasoning should be enough and not become a strong taste.
Ingredients: old tofu/200g broccoli/1 small Pleurotus eryngii/1 olive oil/2 spoonfuls of sea salt/a proper amount of favorite natural spices (such as curry powder and cumin powder).
Practice:
1. Cut vegetables and tofu into small pieces and steam them.
2. Mix olive oil with your favorite spices and pour it on the vegetables while it is hot. (You can also heat olive oil and spices slightly and stir vegetables while they are hot after turning off the heat.)
Tips: Most natural spices can help us warm our stomach and strengthen our digestive function. 1/2 teaspoon is more suitable for one person at a time. People with heat constitution should eat less as appropriate, and carrot croton can be used instead of ginger.
Whole food winter melon seaweed soup
The most symptomatic crowd of this soup is patients with three highs. Therefore, it also has the effect of helping us detoxify and lose weight. Kelp is a strong alkali ingredient, which helps us improve our acidic constitution and promote metabolism. Wax gourd contains propanol diacid, which can prevent obesity and lose weight healthily. Skin and seeds have the highest nutritional value. Boiling water can clear lung-heat, eliminate phlegm and reduce blood cholesterol. In addition to benefiting water, wax gourd seeds can also promote interferon production and enhance self-healing. Eating wax gourd in this way can get more nutrition!
Ingredients: wax gourd/450g kelp (dry)/10g ginger/2g salt/1 tsp cold pressed sesame oil/20ml.
Practice:
1. about 150g of wax gourd meat is reserved for wax gourd, and the remaining 300g of belt seeds are steamed.
2. Wash kelp, add 800ml of drinking water, turn off the fire after boiling, and use kelp and broth for later use.
3. Cook kelp and fry it with sesame oil.
3. Put 300g of wax gourd with belt seeds, salt, ginger and seaweed broth into the cooking cup in turn and beat for 60 seconds.
4. Open the lid of the cup, put in the preserved wax gourd meat and fried kelp, turn on the power, switch from low speed 1 to high speed 10, and go back and forth for 3 times, and chop the wax gourd meat and kelp.
Tips: This cooking method is a classic whole food soup method. It is especially recommended that you eat whole plants and eat whole food at the same time. Pumpkin thick soup can also be treated in the same way. Don’t throw away pumpkin seeds and pumpkin skins!
Ingredients taboo TIPS:
(1) Seaweed (kelp): Not all people with thyroid symptoms should avoid eating seaweed food and iodized salt. The key is to find out the cause. If the symptoms are caused by hyperthyroidism (first manifested as hyperthyroidism) and most thyroid nodules, they should avoid eating seaweed food; If the symptoms are caused by hypothyroidism (first manifested as addition and subtraction), seaweed foods should be appropriately increased. Because in clinical diet therapy, I once saw a patient with hypothyroidism first, and then hyperthyroidism caused by drug treatment, which is not really etiological hyperthyroidism. In addition, it is not advisable to eat kelp when taking traditional Chinese medicine containing licorice; Deficiency of spleen and stomach and chronic gastritis suggest eating less kelp.
(2) Carrots: Some people eat carrots and their skin turns yellow, which is not a side effect of carrots, but a normal physiological performance. It should be noted that in order to avoid this situation, carrots should be eaten every other day. In fact, all foods are not recommended to be eaten continuously.
(3) Avocado: Obese people should pay attention to controlling their consumption.
(4) Ginger: Rotten ginger can’t be eaten, because it has strong toxicity (safrole), which can induce liver cancer and esophageal cancer. In addition, hemorrhoids, constipation, sore throat can not eat ginger.
(5) Potatoes: Buds and green peels are inedible and slightly toxic. Autoimmune diseases are not suitable.
(6) Mushrooms: patients with nephritis, uremia, hyperkalemia, high uric acid, ventilation and frequent paralysis should not eat.
(7) Oats: Patients with rheumatoid arthritis, duodenal ulcer and severe allergic constitution should not eat them.[Review of past highlights]
The author introduces:Yuan Dongni, national second-class public dietitian; Natural diet therapy consultant of China Natural Therapy Association; Vegetarian nutrition writer; Healthy vegetarian food expert.