How to make three minus three healthy recipes

There is no need to pursue special Internet celebrity ingredients when making recipes that meet the goals of three reductions and three health (that is, what the public often calls "three reductions and three health", corresponding to salt reduction, oil reduction, and sugar reduction, and matching the goals of healthy oral cavity, healthy weight, and healthy bones). The core is for daily home cooking. Just fine-tune the seasoning and cooking methods and stick to the nutritional intake standards. I have been adjusting the diet of the elderly and children at home for almost half a year. I have not deliberately eaten boiled vegetables and I have not spent money on health supplements. Last week, the blood pressure, blood sugar, and bone density indicators of the whole family were better than last year.

Some people may think that the dishes made with so many restrictions must be bland. I thought so at first. After trying it a few times, I got the hang of it. In the past, my family used to sprinkle salt on the vegetables before cooking, but now I add 1g of salt just before taking them out of the pan. Sodium-containing seasonings such as fresh soy sauce and oyster sauce are included in the total salt in advance, and the total does not exceed 5g in a day. When frying green leafy vegetables, I throw in two dried mushrooms to add freshness, and even chicken essence is omitted. My father, who has high blood pressure, has been eating for almost half a year, and said that the food does not feel bland at all. Instead, the problem of being thirsty after eating heavy vegetables is gone. Oh, by the way, many people now say that in order to reduce salt, we should completely avoid eating pickled foods. In fact, academic circles have different opinions. Some nutrition scholars believe that as long as the amount is controlled, eating a small amount of pickles and soy meat once or twice a week to adjust the taste, the total intake does not exceed the standard, which makes it easier to stick to it. It is not necessary to completely avoid food, but it is easy to give up halfway. My family now eats a small piece of soy tofu with porridge every Friday morning, and it does not affect the indicator.

It is easier to reduce oil in my family. I used to use lard for frying, but now I switch to corn oil and flaxseed oil. I use an oil-control pot to measure and pour each time, which is 25g per person per day. In the past, braised pork ribs had to be deep-fried, but now I blanch them and then stir-fry them with rock sugar until they turn a sugary color and simmer them directly. The taste is not much different, but at least one-third of the oil is missing. As for sugar, I try to use the sweetness of natural ingredients instead. I used to add rock sugar when making porridge, but now I add a few pieces of pumpkin or a few red dates. I rarely add white sugar in cold dishes. If I really want to eat something sweet, I occasionally use sugar substitutes. I would like to mention the current controversy about sugar substitutes. One point of view is that sugar substitutes have zero calories and are suitable for people who want to control their weight. Another point of view is that long-term consumption of sugar substitutes may disturb the intestinal flora and affect sugar metabolism. I am a compromise. It is okay to drink sugar-free cola occasionally, but I will not eat it every day. After all, eating requires a sense of happiness.

The adjustments corresponding to the three health are actually hidden in the details. For example, in order to protect the mouth, my family rarely makes glutinous rice products that are too sticky. I eat foods such as brown sugar glutinous rice cake at most once a month. After eating, I will remind the children at home to rinse their mouths immediately to prevent residue from sticking to the enamel and corroding the teeth.； To control my weight, I would replace one-third of the white rice and flour with whole grains such as mixed beans and quinoa, and mix a handful of red beans into the rice at noon. The glycemic index is low and the feeling of satiety is strong. My mother used to eat biscuits at three or four in the afternoon to fill her stomach. Now she only feels hungry at meal time. She has lost 3 pounds in the past two months, and her pants are loose around her waist. ； If you want to strengthen your bones, arrange soy products at least twice a week and deep-sea fish three times a week. Make tofu and crucian carp soup on Tuesday, and make pan-fried salmon on Thursday. Sprinkle some black pepper and a little salt to make it very fresh. Calcium and Omega-3 are supplemented. It is much more cost-effective than taking health supplements.

Last week, my best friend came to my house for dinner and said that she thought the recipes of Sanjiao were all boiled vegetables. She ate the beef brisket stewed with tomatoes and stir-fried broccoli that I made. She said she would cook it for her husband when she got home. Before her husband had hyperlipidemia, he always thought the food at home was bland and tasteless. I gave her a trick. When cooking, add some dried shrimps and mushrooms to enhance the freshness, so that there is no need to add so much salt and seasoning. She went back and tried it and said that her husband didn't eat it at all because there was too little salt. In fact, making this kind of recipe is not complicated. You don’t have to follow the food blogger’s list to buy a bunch of ingredients that you don’t often eat. You just have to slightly change your usual cooking habits. After eating it for a few months, not only will your body feel better, but your taste will become more sensitive, and you can even taste the sweetness of the vegetables themselves.