Eating too much supermarket food that is high in sodium and exceeds the legal limit will hurt your "heart"? Nutritionist's "4 Simple Tips" to Save Money and Care for Health
Inflation has been severe in recent years, and everything has increased but wages have not. Many office workers with busy schedules and limited budgets have no choice but to buy groceries from supermarkets. Nutritionist Cheng Hanyu said that most supermarket foods such as rice balls, pasta and other foods can be taken away or can be eaten with a little heating. Although it is highly convenient, long-term consumption may indeed cause negative effects such as uneven nutrition and excessive sodium content.
Which supermarket foods are health mines? Beware of “food coma” if you eat too much starch
Nutritionist Cheng Hanyu explained that taking “rice balls” commonly seen in supermarkets as an example, they have about 200 calories and are mainly composed of starch, which can easily increase blood sugar and cause “food coma”. If paired with sugary drinks, it is more likely to cause Drowsiness after meals reduces productivity at work and in class.
In addition, you should also pay attention to the problem of “nutritional imbalance” when eating supermarket food every day. Nutritionist Cheng Hanyu pointed out that microwaved foods such as cold noodles, curry rice, pasta, etc. are mainly composed of starch and sauce. They lack “protein” to help metabolism, which makes it difficult to feel full and can even make people fall into a “violent state”. The vicious cycle of “eating”; foods with excessive “sodium content” such as noodles, toast, dumplings, kimchi, oden, etc. may seem light but also add too much salt, so try to avoid them if you can eat less.
Therefore, nutritionist Cheng Hanyu recommends that your daily diet should be paired with good protein, such as seafood, white meat, eggs, chicken, dairy products, fish, plant proteins, etc. to help muscle growth. Previous studies have also found that protein can increase satiety and promote metabolism by up to 80-100 calories more than starch or fat. It is recommended that each meal should be as balanced as possible and include starch, protein, and vegetables.
High-sodium foods make people edematous and hurt their “heart”? Supermarket food “choose this way” without stepping on the trap
What effects will long-term consumption of high-sodium supermarket foods have on the body? Nutritionist Cheng Hanyu explained that the most obvious symptom in the early stage is “edema”, which can easily lead to excessive fluctuations in weight. In addition, high-sodium foods are related to high blood pressure, heart disease, stroke and even gastric cancer. The most obvious disadvantage of consuming too much starch and oil is obesity or excessive body fat. If there is insufficient protein and dietary fiber (such as fruits and vegetables), and too little water is consumed, it is easy to cause “constipation”, which is also the case for many people. Civilization diseases of modern people.
If you have to rely on supermarket food to satisfy your hunger, how should you choose a healthier option? Nutritionist Cheng Hanyu suggests that you still need to pay attention to a balanced intake of nutrients. For protein, you can choose chicken breast, tea eggs with less marinade, sugar-free yogurt, and sugar-free soy milk. For salads, avoid dressing, or use low-calorie Japanese dressing.
Eating from supermarkets is unhealthy and healthy meal boxes are too expensive! Nutritionist’s “4 tips” to save money and take care of your health
Excessive supermarket food can easily endanger health, and commercially available healthy meal boxes are often too expensive. In what ways can diners or office workers eat healthier? Nutritionist Cheng Hanyu suggests that people can adopt the following “4 major meal preparation principles” to ensure balanced nutrition and not eat excess calories:
Choose natural ingredients. Try to choose unprocessed “prototype foods” and use simple cooking procedures, such as steaming, boiling, frying, etc., so that you can enjoy the natural flavor of the ingredients without over-seasoning.
Choose natural foods that are durable. For example, sweet potatoes, potatoes, onions, carrots, cauliflower, garlic, protein salmon, chicken breast, hard-boiled eggs. Salmon and mackerel are rich in Omega-3 fatty acids and are one of the first choices for protein and good fats.
Cook simply. Use olive oil with natural food and season it with salt, freshly ground black pepper, balsamic vinegar, lemon and other seasonings. The food is fresh and natural and does not require too many seasonings.
Choose the appropriate purchasing platform. For example, to ensure the freshness of ingredients such as fresh fish, you can choose an online shopping platform that delivers the products directly from the source. Purchasing ingredients at “wholesale prices” is not only economical and affordable, but also avoids going to markets and mass merchandisers to come into contact with people and cause doubts about diagnosis. .
Nutritionist Cheng Hanyu reminds that if you don’t know the ratio of protein, starch and vegetables when preparing meals, you can refer to the “211 Meal Plate”, which is 2 parts of vegetables, 1 part of starch and 1 part of protein. Take the above ingredients as an example. For one meal, you can prepare one potato, 8 small florets of cauliflower, a few onions, corn shoots, mushrooms, and a portion of sliced salmon or mackerel. In fact, you can have a nutritious and balanced meal.
Finally, nutritionist Cheng Hanyu recommends that office workers or those who eat out if they have any doubts about any dietary method or dietary content, it is recommended to consult a nutritionist or metabolic doctor first to formulate a personal diet list, which can ensure that the weight loss process will be more effective with half the effort.
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