Steamed rice and bean supplement
Although the concept of dietary diversification has been accepted by more and more people, eating more than ten kinds of food every day has become the consensus of many nutrition experts, but in life, there are very few people who can really do it. Remembering the following principles will help you easily achieve your goal of a varied diet.
Adding milk to the dough
Rich protein in milk, can strengthen the muscle strength of the dough, make the noodles to make it easy to break, elastic bread, dumplings do not break the skin, bread taste better. Eggs are also rich in high-quality protein, so adding eggs to the dough can also have a similar effect. In addition, you can also add vegetables to your face, which can increase the mineral content in pasta to a certain extent, and you can also make your face look better and stimulate your appetite. Or add some coarse grain flour or flour to the dough to increase the proportion of B vitamins and dietary fiber in the pasta. However, it should be reminded that the proportion of them should be controlled below 20%, otherwise it is not easy to make dough into groups. The opposite effect.
Soup and stem
Adding some vegetables during the soup can increase the freshness of the soup and increase its nutritional value. However, green leafy vegetables are not suitable for this because after cooking for a long time, some of the nutrients in green leafy vegetables will change, and the leaves will become soft and the taste is not good. The long-cooked root vegetables are good partners for soups such as white radish, potatoes, yams, and lotus root. The soup will also increase umami and stickiness, as well as increase dietary fiber intake.
Stew with vegetables
If stew alone, it is not only greasy but also provides unbalanced nutrition. Therefore, it is recommended that when stewing meat, vegetables rich in multivitamins and dietary fiber should be added to complement the meat nutrition. Some well-known classic collocations actually have food science principles. Such as potato stew beef, potatoes contain more glutamate, and beef contains a lot of inosinate and guanylate, which together can not only produce umami, but also the occurrence of "synergy", so that Taste more concentrated. In addition, ribs stewed pork ribs, chicken stew mushrooms, mutton stewed radish, etc. are a good match. You can also learn how to stew in the northeast and cook stew with corn, carrots, and other vegetables.
Blended with mushrooms
Mushrooms have always enjoyed the reputation of "mountain and treasure." It is rich in a variety of amino acids and is rich in vitamins and trace elements. Usually, at home, when dumplings, patties, etc. need to be stuffed, the proportion can be 70% of the meat, or put half of the meat and mushrooms according to personal taste. Although meat contains high-quality protein, lipids, fat-soluble vitamins, etc., but also contains saturated fatty acids and cholesterol, excessive intake is detrimental to health. As a good partner, mushrooms can reduce the absorption rate of cholesterol in meat, make the nutrition of fillings more balanced, and can also reduce the greasy feeling of meat and increase the freshness.
Cold fruit
Eating a refreshing cold dish when you eat can make you appetite. However, many people complain that such dishes are too light and have a lack of aroma, and that refueling and mixing will increase the intake of fat, which is unfavorable to health. It is recommended that you can add some nuts when mixing cold dishes, such as bean sprouts mixed with walnuts, spinach mixed with peanuts, celery mixed with almonds, rapeseed with sesame and so on. Nuts are rich in essential unsaturated fatty acids such as linolenic acid and linoleic acid, as well as high-quality protein, vitamins, minerals and dietary fiber. Moreover, the oils can promote the absorption of fat-soluble vitamins such as vitamin A, vitamin D, and vitamin K in foods.
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