Grains with nutrition to prevent diseases, mutton soup to relieve cold hands and feet in winter

Editor's note: With the improvement of people's living standards, they not only require "eating well", but also "eating nutritiously and healthily". Faced with a wide variety of foods, how can we eat to satisfy both the taste buds and the needs of the body?

Nutritional combination of grains to prevent diseases

Since ancient times, there has been a saying in my country that "grains are nourishment". Wang Shaokang, director and associate professor of the Department of Nutrition and Food Hygiene, School of Public Health, Southeast University, said that grains refer to various grain crops, and their nutritional and health value is mainly reflected in the following points: First, they are rich in carbohydrates and are the most economical and important energy source for the human body. 2. They are rich in dietary fiber, have a low blood sugar response after meals, and have a strong sense of fullness, which helps to control weight and prevent constipation. 3. They can provide more vitamins and minerals, such as vitamin B1, vitamin B2, potassium, magnesium, etc. Among them, vitamin B1 and vitamin B2 are very important for maintaining the efficient work of the nervous system and sufficient physical energy, and potassium is helpful for controlling blood pressure. 4. The colors are diverse and rich, which helps to achieve food diversification, and the active substances contained in different colors are different. For example, grains with red, purple, and black skin are good sources of anthocyanins, while yellow ones contain carotenoids, and barley and oats are rich in beta-glucan. These substances have their own health benefits, which are beneficial for preventing cancer, coronary heart disease, controlling blood lipids, and delaying eye aging.

But the "five grains" in the eyes of the ancients were all "coarse grains", which are what we now call whole grains, that is, whole seeds that have been shelled but not refined. The white rice, white steamed bread, noodles, etc. that people often eat now are all made from refined grains. Refined grains are also called "fine grains". They are refined to remove the outer husk and endosperm of rice and wheat grains, leaving only the white color and uniform texture, that is, white rice and white flour. During the processing, most nutrients such as dietary fiber and B vitamins are removed, which greatly reduces the benefits to health.

Wang Shaokang suggested that we should try to choose real "whole grains", that is, "coarse grains" that retain the endosperm and germ, which have a rougher taste, such as oatmeal, black rice, brown rice, etc. At the same time, choose the right cooking and matching: 1. Mix multiple grains, such as making eight-treasure rice and eight-treasure porridge; 2. Incorporate into dishes, such as cooking red beans, kidney beans, and flower beans into cold dishes; 3. Use cooking techniques, such as adding jujubes for seasoning, or use a pressure cooker to cook multi-grain porridge or rice.

Mutton soup helps with cold hands and feet in winter

This soup nourishes the spleen and warms the body. It is suitable for people who have cold hands and feet, fear of cold, fatigue, and sore waist and knees in winter.

The ingredients include 30g Cistanche deserticola, 50g lotus seeds, 250g mutton, and 5 slices of ginger (for 3-4 people).

Wash the mutton, cut it into pieces, blanch it to remove the blood, and put it into a soup pot with the herbs and ginger. Add 2000ml of water, boil it over high heat for 15 minutes, then simmer it over low heat for 1 hour, and add a small amount of salt to taste. After drinking the soup, you can take out the mutton, cut it into small pieces, and dip it in soy sauce to serve with rice.

Mutton has a warming and nourishing effect and is a high-protein food. Eating it in the cold winter can both nourish the body and keep out the cold, which is very suitable. Cistanche is a warming yang herb that grows in the desert and is called "desert ginseng". It is often used with Eucommia ulmoides, Morinda officinalis, and Lycium barbarum to warm and nourish the kidney yang. Cistanche itself is moist and has a laxative effect. It is also suitable for constipation caused by dry intestines in the elderly. Lotus seeds are added to the soup, which can nourish the spleen and heart while also avoiding diarrhea caused by spleen deficiency.

Balance eating and exercise to keep children and adolescents at normal weight

The 2012 Chinese Residents' Nutrition and Chronic Disease Status Report shows that the overweight and obesity rates of Chinese school-age children and adolescents aged 6 to 17 have reached 9.6% and 6.4% respectively, and are showing a rapid upward trend. Hu Xiaoqi, a researcher at the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, said that regular nutritious diet and scientific and adequate exercise are the magic weapons for children and adolescents to maintain a normal weight, and the key is to strike a good balance between the two.

1. The energy ratio of the three meals is appropriate and meals are taken regularly. School-age children should be ensured to have three meals a day with a variety of food types and to chew their food slowly. The interval between two meals should be appropriate, about 4 to 6 hours, to ensure that the three meals are regular and quantitative. Breakfast accounts for 25% to 30% of the total energy for the day, lunch accounts for 30% to 40%, and dinner accounts for 30% to 35%. Breakfast is very important and must be eaten every day. It is necessary to ensure that breakfast is nutritious enough. The types of food include cereals and potatoes, poultry, meat, eggs, milk or beans and their products, fresh vegetables and fruits, etc. At the same time, children should be allowed to eat a full and good lunch; dinner should be moderate with low-fat and easily digestible food.

2. Do not replace meals with cakes, sweets or snacks. Eat light food and avoid fast food that is high in salt, sugar and fat. Choose snacks appropriately, drink plenty of water, avoid sugary drinks and avoid drinking alcohol. School-age children should choose hygienic and nutritious foods as snacks, such as fruits and fresh vegetables that can be eaten raw, dairy products, soy and its products or nuts. Do not eat fried, high-salt or high-sugar foods as snacks.

3. Drink water in small amounts and frequently, 800 to 1400 ml per day. School-age children should drink boiled water first, about once an hour, about 200 ml each time, and never drink only when you feel thirsty. It is recommended not to drink or drink less sugary drinks. Alcohol is prohibited.

4. Do not be picky about food, do not overeat, and maintain appropriate weight gain. School-age children should not be picky about food, do not overeat, and ensure appropriate weight gain. Malnourished children should increase their intake of high-quality protein foods such as fish, poultry, eggs, meat or soy products. Overweight and obese children should actively engage in physical activities on the basis of ensuring total energy control and a reasonable diet.

5. Ensure appropriate exercise every day and increase outdoor activity time. School-age children should increase outdoor activity time, accumulating at least 60 minutes of moderate-intensity physical activity every day, mainly aerobic exercise, preferably more than 10 minutes each time. At least 3 times of high-intensity physical activity (such as long-distance running, swimming, playing basketball, etc.), 3 times of resistance exercise (such as push-ups, sit-ups and pull-ups, etc.) and bone-enhancing exercise (playing ball, skipping rope, etc.) per week. Learn or be good at at least one sport.

6. Reduce static life time. You can move around anytime and anywhere, such as walking to and from school, doing housework, etc. You should reduce sedentary and long-term screen time, and remind children to get up and move for ten minutes every hour of sitting. It is best not to place a TV or computer in the bedroom, reduce the use of mobile phones, computers, TV and other electronic products, and screen time should not exceed 2 hours a day.

7. Ensure adequate sleep. Primary school students should sleep 10 hours a day, junior high school students 9 hours a day, and high school students 8 hours a day.

Chestnut wins the title of "king of dried fruits"

Chestnuts are known as the "king of dried fruits" and have high nutritional value. They contain dietary fiber, carotene, calcium, phosphorus, potassium and other nutrients. They also contain many vitamins that are good for the oral mucosa, such as vitamin B2. Therefore, if you have oral ulcers or often have "sore mouth corners", it is not bad to eat chestnuts regularly.

In terms of calories, 100g of shelled cooked chestnuts (about 6 pieces) has 214kcal, and a bowl of steamed rice (200g) has about 232kcal. So the calories of 6 chestnuts are about the same as a bowl of rice. In fact, compared with other nuts, chestnuts are not high in calories. It contains a lot of carbohydrates, 3 to 4 times more than other nuts; the protein content is 5.7% to 10.7%; the fat content is less, 2% to 7.4%; the total calories are at least half less than other nuts, such as dried walnuts, 100g of calories has 646kcal. Therefore, under the premise of controlling the total calories of the day, it is okay to eat some chestnuts in moderation. When eating, you can appropriately reduce the consumption of some staple foods such as rice and flour.

In terms of eating methods, the most common way is to stir-fry chestnuts with sugar, which tastes soft, glutinous and sweet. It should be reminded that sugar and oil are used to stir-fry chestnuts. Some chestnuts are fried with cracked edges, which makes it easier to absorb external sugar and oil. Do not eat too much. You can eat 3 or 4 at a time, and no more than 10 a day. In addition to stir-fried chestnuts with sugar, raw chestnuts and cooked chestnuts should not be eaten too much. Chestnuts are difficult to digest when eaten raw, and eating too much cooked chestnuts can easily cause flatulence. People with weak stomachs and poor digestion should especially not eat too much.

In addition to stir-frying with sugar, friends can try to cook with chestnuts. Here is a recipe for sweet potato, chestnut and pork ribs soup. Ingredients: 200g sweet potato, 50g chestnut, 200g pork ribs, other seasonings as appropriate. Method: Wash the pork ribs and chop them into pieces, peel and cut the sweet potatoes, wash the chestnuts and cut them with a knife (no need to peel them completely); boil water in a pot and put the pork ribs in boiling water, remove and wash; put the pork ribs, sweet potatoes, chestnuts and seasonings into a pressure cooker and stew them. After the stewing is completed, add a little salt to season. This dish is both plant and animal. Among them, chestnuts and sweet potatoes can delay the absorption of fat in the ribs, and the ribs can complement chestnuts and sweet potatoes to supplement protein for the body. And it can be eaten as a dish or a meal, sweet and delicious, and tastes very good. Of course, it is best to reduce the intake of staple food when eating.

Six health benefits of peanuts

"Eating peanuts regularly can keep you healthy, and you won't want to eat meat after eating peanuts." This proverb shows the ancient people's affirmation of the health function of peanuts. In addition to being the "longevity fruit", peanuts are also called "thousand-year-old seeds", a saying that originated from the "Sanfu Huangtu" in the Han Dynasty. From the perspective of modern nutrition, peanuts are rich in protein, unsaturated fatty acids, multiple vitamins, minerals, and phytochemicals such as resveratrol. Eating them regularly can bring many benefits to your health.

Improve memory. Resveratrol in peanuts is an antioxidant that can protect the brain from inflammation associated with dementia; it is also rich in lecithin and cephalin, which are important substances needed by the nervous system and can delay brain decline.

Protect the heart. Compared with other nuts, peanuts are high in protein and niacin, and are also rich in vitamin B1 and dietary fiber. Studies have found that eating peanuts regularly can help prevent arteriosclerosis, protect the heart, and reduce the risk of cardiovascular disease.

Prolong life. American researchers conducted a study on two major consumer groups in the United States and Shanghai, China and found that people who often eat peanuts have a 21% and 17% lower risk of death, respectively.

Treat chronic diseases. The mineral manganese in peanuts is essential for regulating blood sugar. A lack of manganese can have a negative impact on the cell's processing of glucose. Excessive cholesterol can accelerate the formation of gallstones, and the monounsaturated fat in peanuts can reduce harmful cholesterol levels.

Improve your mood. Peanuts are rich in tryptophan, an amino acid that helps stimulate the production of serotonin, the happy neurotransmitter in the brain.

Prevent tumors. The Shanghai Institute of Nutrition and Health of the Chinese Academy of Sciences found that a type of proanthocyanidin contained in peanut skins has a relatively significant anti-tumor effect.

Peanuts with red skin replenish blood and black skin resist aging

There are many varieties of peanuts. Due to different varieties and planting soil, the peanut "coat" can appear in different colors such as red, pink, and black.

Pink-coated peanuts: These peanuts have thicker skin and larger grains, with 2-3 peanuts inside and a flesh-pink outer layer. Pink-coated peanuts are high in calcium and have a crispy texture.

Red-skinned peanuts: Peanuts have a thin skin and are small in size. They contain 4 peanuts and have a red or dark red outer skin, which is also called "four red peanuts". From the perspective of traditional Chinese medicine, red-skinned peanuts have the effect of replenishing qi and blood. It is best to eat them with the outer skin. When chewing, they will have a sweet taste.

Black peanuts: also known as purple peanuts and selenium-rich black peanuts, are a new variety specially cultivated in China. Compared with light-colored peanuts, they have higher protein and mineral content, especially higher content of polyphenols and glutamic acid, and have relatively stronger antioxidant effects.

The best way to eat peanuts is to beat or steam them

From street snacks to state banquets, from side dishes to appetizers, peanuts are everywhere, and there are many ways to cook them. Only when eaten correctly can they bring out their health benefits.

Raw peanuts are the most nutritious. Heating will cause some vitamin loss in peanuts, so eating them cooked will reduce the nutritional value of peanuts to a certain extent. Peanuts are very good to eat raw. The outer coating on the surface has the effect of stopping bleeding and coagulation, which is especially suitable for people with anemia or coagulation problems.

Steaming and boiling are the most health-promoting methods. Peanuts are easy to digest and are especially suitable for people with poor stomachs. Peanuts have a high water content and are very suitable for cooking. In addition, peanuts can also be used to make soups and porridges, such as peanut glutinous rice porridge and peanut stewed pig's trotters, which have the effect of strengthening the spleen and appetizing.

Frying is high in calories. After deep-frying, the phytochemicals in the peanut shell are destroyed, and the B vitamins, vitamin E and other nutrients in the peanut kernel are also lost to a certain extent. The fat and calorie indexes are doubled. Eating too much can easily cause internal heat and greatly increase the risk of obesity. Excessive frying can also easily produce carcinogens, which is not good for health.

Five-spice peanuts are a delicious local snack. They are marinated with salt, pepper, aniseed, cardamom, ginger and other ingredients, and eaten after being cooked. They have a strong five-spice flavor and are very suitable for eating with rice. However, because too much seasoning is used, it is easy to exceed the salt limit.

Cold salad has a strong flavor. Eat boiled peanuts and other vegetables cold. The freshness of the vegetables and the natural oil in the peanuts meet in the mouth, which is refreshing and not greasy. For example, old vinegar peanuts with spinach, red and green, taste sour, sweet and crisp, which helps to increase appetite.

The peanuts have a good taste after being beaten. The peanuts have a smooth taste after being beaten and can be made into peanut dew, peanut paste, etc., which is very suitable for people with chewing dysfunction.

Half a handful of peanuts a day is enough

When selecting peanuts, you should learn to "first look, second smell, and third taste": see whether the kernels are uniform and the appearance is intact. Good peanuts have full grains, tight outer shells, shiny kernels, a faint fragrance, and a mellow taste when eaten; moldy ones have a "rancid smell" that is bitter and pungent.

Although peanuts are good, they are not suitable for everyone. In addition to people who are allergic to them, the following types of people should also eat less peanuts: peanuts are high in fat, and if patients with hyperlipidemia eat too much, it will cause increased blood lipids; high-fat foods will stimulate the gallbladder and promote the secretion of bile. For patients who have undergone gallbladder removal, they cannot store bile, so they should not eat too many peanuts.

The "Dietary Guidelines for Chinese Residents (2016 Edition)" recommends that an average person eat 50 to 70 grams of nuts per week, which is equivalent to half a handful of peanuts, calculated at an average of 10 grams per day. (People's Health Network compiled from Life Times, Guangzhou Daily, China Women's News, and People's Political Consultative Conference News)