How to eat takeout in a healthy way? The ordering tips that workers must know

Fast pace of life

Many friends sometimes need to order takeout.

Today's "working people" must know the ordering skills

You must get it~

Generally speaking, some takeaways add more oil, salt or sugar in pursuit of "taste". There are also many takeaways with unreasonable nutritional combinations, excessive fat and salt intake, and insufficient intake of fruits, vegetables and whole grains. Long-term unbalanced nutrition is prone to obesity, high blood pressure, heart disease, gastrointestinal diseases, etc.

Today we will study:

What are the nutritional problems with takeout?

What effects might long-term consumption of takeout have on your body?

How to order takeout scientifically?

takeout

The main nutritional problems of take-out food are as follows:

1. Not enough vegetables

Friends who often order takeout should have noticed that the vegetables in takeout are mostly radishes, cabbages, and green vegetables, and the quantity is relatively small. Vitamin C, carotene, potassium, calcium, magnesium and various antioxidants are insufficient.

2. The oil and salt are heavy

In order to cater to the public's taste, many businesses will make takeout "flavorful", so they will add a lot of salt, MSG, chicken essence, various sauces, etc. during the cooking process to increase the taste of the food. In addition, in order to make the food smell more fragrant and look more tempting, businesses may use a lot of oil to cook, which goes against the principle of healthy eating.

3. Lack of whole grains

Most takeouts use rice and white flour as staple food, lacking whole grains and cereals, less dietary fiber, and insufficient minerals such as potassium, calcium, and magnesium. Some snacks and fast food such as cold noodles, rice noodles, rice vermicelli, hot and sour noodles, and cold noodles are mostly pure starch and have relatively simple nutritional elements.

4. The ingredients are not fresh enough

Many take-out meals are made in large batches, and it takes some time for them to be delivered to the diners. The freshness of the ingredients decreases, and the nutritional content also decreases.

Harm of takeout to the body

1. Increased risk of obesity

For the same dish, takeaway vendors generally use more oil than we do when we cook it at home. “High-oil” food usually tastes more appetizing, and oil can also increase the brightness of the dish and improve its appearance.

However, a high-fat diet not only has the risk of causing a significant increase in triglycerides, but also has the potential to induce vascular inflammatory responses, which will have many adverse effects on the cardiovascular system and may even cause acute pancreatitis.

In addition, oil is high in calories. Eating "high-oil" foods for a long time is not only easy to cause obesity, but also increases the risk of high blood pressure, hyperlipidemia, diabetes, and cardiovascular and cerebrovascular diseases .

2. Accelerate liver aging

The liver is an important organ of our body's internal metabolism. If we consume takeout food that is high in oil, salt, and fat for a long time, the liver will have to bear metabolic pressure higher than normal, which can easily accelerate aging.

Ordering takeout scientifically

Although it is not recommended for friends to eat takeout for a long time, if you have to order it, how can you eat more healthily?

1. Try to order takeout only once a day

Eat only one takeout or fast food meal a day, and try to cook the other two meals yourself, paying special attention to pairing them with fresh fruits and vegetables, whole grains, milk, nuts and other food categories that are not available in takeout.

For example, eat oatmeal in the morning and whole-grain porridge in the evening; drink milk and soy milk in the morning and eat more green leafy vegetables in the evening.

2. Pay attention to the combination of meat and vegetables and balanced nutrition

A basic principle of nutritional health is to have a variety of foods and balanced nutrition. Therefore, when ordering takeout, try to choose a more diverse variety of ingredients, and avoid those with too much staple food (rice, noodles, cakes, etc.) and too little vegetables, fish, eggs and milk.

3. Eat less dishes that require frying

Many people prefer dry pot and dry stir-fry. Although these dishes are delicious, they often require a lot of oil during the cooking process. Informal restaurants may reuse cooking oil many times, which will have an impact on health. It is recommended that you do not order or order less dishes that require frying or oiling during the cooking process. Steaming, blanching, and stir-frying are preferred.

4. Bring your own fruits and vegetables to balance nutrition

For those who often order takeout, you can bring some easy-to-eat vegetables when you go out, such as lettuce, cucumber, cherry tomatoes, tomatoes, purple cabbage, and carrots, and eat them with the takeout after washing. You can also bring roasted sweet potatoes, boiled corn, oatmeal, etc. as part of the staple food to increase the intake of coarse grains.

5. Avoid ordering takeout from a single store

Some friends particularly like a certain restaurant or a certain type of takeout meal when ordering takeout. They should pay attention to changing the menu frequently, avoid too much repetition of ingredients, and pay attention to increasing food diversity and enriching nutritional intake.