Why are there so many beautiful ladies in Jiangnan? Because they all like the "Jiangnan Diet"!

Jiangnan cuisine is an eating pattern that is worth learning for every Chinese.

It is said that Jiangnan women are as gentle as water and full of spirit.

The northerners, both men and women, naturally exude a bold and generous temperament, and their bodies are also exceptionally tall and strong.

This is inseparable from the local customs and geographical and dietary differences.

my country uses the "Qinling Mountains-Huaihe River" line as the dividing line between the south and the north. In fact, this line also divides the prevalence of obesity and metabolic diseases in China into two: there are more obese people in the north than in the south.

Being fat has a reason.

Ning Guang, an academician of the Chinese Academy of Engineering and president of Ruijin Hospital affiliated to Shanghai Jiaotong University School of Medicine, and his team compared two typical dietary habits in my country with the Mediterranean diet, a healthy dietary habit recognized worldwide. One is the "traditional Shanghai diet" with rich oils and sauces, and the other is the "Jiangnan diet" that combines Shanghai diet, Zhejiang diet and other foods from the middle and lower reaches of the Yangtze River. The results show that the Jiangnan diet is quite similar to the Mediterranean diet in terms of nutritional system, and both advocate the use of healthy cooking oils and more protein. Moreover, the Jiangnan diet is significantly better than the Mediterranean diet in reducing blood pressure and blood sugar, and is more in line with the tastes of Chinese people than the Mediterranean diet.

6 Key Points of Jiangnan Diet

1. Promote the consumption of more coarse grains and less refined rice and flour

Compared with refined rice and white flour, whole grains are rich in dietary fiber, which can help the body inhibit the absorption of cholesterol, reduce high blood lipids, and promote intestinal peristalsis and prevent constipation. Whole grains are rich in B vitamins, which can prevent vitamin B deficiency such as beriberi.

It is recommended to add some coarse grains to your daily diet, with the ratio of coarse grains to fine grains being about 1:3-4.

2. Eat less oil, vegetable oil is recommended

Vegetable oils such as soybean oil, rapeseed oil, and peanut oil are rich in unsaturated fats, which can help the body regulate blood lipids, enhance the elasticity and toughness of blood vessels, reduce blood viscosity, and enhance the body's immunity. But no matter which oil you choose, it is high-calorie fat. Excessive intake of vegetable oils can also cause weight gain and abnormal blood lipids. According to the "Dietary Guidelines for Chinese Residents", the daily intake of cooking oil for healthy adults should not exceed 25 grams.

3. Eat more white meat and less red meat. Soy products are recommended.

The traditional meat-eating habit of Chinese residents is still mainly red meat, but eating too much red meat will bring harm to health. It is recommended to eat red meat no more than three times a week and replace it with white meat, such as seafood, river fish, chicken, duck, etc. At the same time, you can increase the intake of soy products to supplement soy protein and calcium.

4. Eat more vegetables and moderate amounts of fruit

Vegetables and fruits are both beneficial to the human body. According to the "Dietary Guidelines for Chinese Residents", healthy adults should consume 300-500g of vegetables per day, of which dark vegetables account for 1/2, such as purple cabbage, red amaranth, tomatoes, carrots, spinach, water spinach, lettuce, leeks, broccoli, mustard, etc. And 200-350g of fresh fruit should be consumed every day to supplement rich vitamins. Fruits are delicious, but eating too much will also make you fat!

5. Recommended amount of nuts and milk

Milk can provide us with rich protein and calcium, and is a very important food in our daily diet. According to the "Dietary Guidelines for Chinese Residents", it is recommended that healthy adults consume 300g of milk and dairy products every day. If you are lactose intolerant, you can also replace milk with yogurt, cheese and other dairy products, but pay attention to the sugar content.

Although nuts are high in fat and calories, they are all unsaturated fats, and proper intake is beneficial to human health. It is recommended to eat a small handful of nuts every day.

6. Low-temperature cooking is recommended, and steaming, boiling, and frying are used instead of frying.

Low-temperature cooking can retain the nutrients in the ingredients to the greatest extent and reduce the production of carcinogens, which is beneficial to human health and longevity.

The concept of Jiangnan cuisine is worth learning for every Chinese.

It not only maintains the original flavor of the food, but also controls the amount of oil, salt and sugar to the greatest extent, perfectly combining taste and nutrition. It is much more delicious than the traditional thick and oily sauce.

References

1. 2020-05-18 Zhou arrived in Shanghai "Academician Ning Guang: "Jiangnan Diet" is beneficial to the prevention and control of cardiovascular and metabolic diseases"

2. 2020-06-02 Health Times "What's so good about the "Jiangnan Diet" praised by academicians? "

3. 2019-11-01 Health Times: One portion of coarse grains and three portions of fine grains

4. 2019-03-29 Health Times: "Diabetic patients should not consume more than 25 grams of vegetable oil"

5. 2020-06-12 Health Times: "Improving the Mediterranean Diet"

6. 2011-01-06 Health Times "Dietary Guidelines for Chinese Residents - Dark Vegetables, More Than Half a Day"