＂Tianshui Mala Tang＂ is on fire. How to eat it without getting fat？ Glutton must be seen
Beijing, March 20 (Reporter Zhi Yang Chen Intern reporter Zheng Jieyi) Recently, Tianshui Mala Tang in Gansu, which is rich in ingredients, bright in color, oily and salty, has caught fire! Are you greedy again when you just started the weight loss plan? In fact, as long as you eat right, there is no conflict between weight loss and food!How to choose the ingredients of mala Tang to be healthy? How to match a "fat-reduced version of mala Tang"? Li Na, deputy chief physician of the Department of Spleen and Stomach Diseases, Shanxi Hospital of Xiyuan Hospital, Chinese Academy of Traditional Chinese Medicine, gave a "Guide to Healthy Eating of Mala Tang".
First of all, we should be clear: losing weight is not to completely abandon food, but to learn to choose wisely. In the world of mala Tang, there are also many low-calorie, high-fiber and nutritious ingredients. As long as they are properly matched, they can easily enjoy delicious food without bringing a burden to their bodies.
First, how to choose the ingredients of mala Tang to be healthy?
1. Pay attention to "hiding staple food".Although yam, potato, corn and other ingredients are often regarded as vegetables, they are actually rich in starch and relatively high in calories. If you order these ingredients, you should reduce the intake of other staple foods accordingly.
2. Select meat and bean products.When choosing meat, try to choose fresh pure meat, such as lean slices, chicken breast, etc., and avoid heavy seasoning or meat containing a lot of starch. At the same time, bean products are also the source of high-quality protein, and you can choose low-fat and high-protein ingredients such as tofu and bean skin.
3. Vegetable mushrooms are indispensable.Vegetables and mushrooms are rich in fiber and vitamins, low in calories and helpful to increase satiety. It is recommended to choose more nutritious ingredients such as green leafy vegetables, broccoli and Flammulina velutipes.
4. The choice of seasoning is particular.Try to avoid heavy oil and heavy salt seasonings, and choose low-calorie and low-sodium seasonings such as vinegar, soy sauce and mashed garlic to increase the flavor. At the same time, pepper can also be added in moderation, which is helpful to improve metabolism.
5. Control the intake of staple food.Although there are many kinds of staple foods for us to choose from, the intake of mala Tang still needs to be controlled. You can choose staple foods with low GI value such as potatoes, flour cakes and vermicelli, and pay attention to controlling the weight.
Second, how to match a 400-calorie "fat-reduced version of Mala Tang"?
Can be matched according to 5 portions of vegetables, 1 portion of mushroom, 1 portion of bean products, 2 portions of meat/fish and 2 portions of staple food.The following are the calories provided by each food and the total calories.
Vegetables: 10kcal/ serving
Mushroom: 30kcal/ serving
Bean products: 40kcal/ serving
Meat/fish: 50kcal/ serving
Staple food: 90kcal/ serving
Total heat = 400kcal
So, how to visually measure the amount of food?
5 servings of vegetables: about 50g each. The weight is equivalent to 8-10 wormwood stalks, or 4-6 broccoli, 5-6 lettuce and vegetable leaves. These vegetables are not only low in calories, but also full of fiber and vitamins.
1 serving of mushroom: about 50g each. The weight is equivalent to 4-6 petals of mushrooms. Mushrooms not only taste good, but also increase your satiety.
2 staple foods: about 50g each. Whether it’s 3-4 slices of potatoes, or a cake smaller than instant noodles, or a bundle of vermicelli and a small bag of vermicelli, it can provide you with the necessary energy and will not let the heat exceed the standard.
1 serving of bean products: about 30-40g. This may be 3-4 pieces of fresh tofu, frozen tofu or thousand pages of tofu, or 4-5 pieces of yuba, 2-3 pieces of dried orchids or 1-2 rolls of bell rolls. Bean products are a good source of high-quality protein, which makes your mala Tang healthier.
2 servings of meat/fish: about 30g each. About 4-5 thin slices of meat, 3-4 rolls of fat beef, or 3 large shrimps. These high-protein foods can increase your satisfaction and control your calorie intake.
This combination can not only make you enjoy the delicious mala Tang, but also do not have to worry about taking too many calories.
Finally, I want to remind everyone that although we need to pay attention to the intake of calories and nutrients in the process of pursuing a healthy diet, occasional indulgence is also possible. As long as we pay attention to the control of quantity and frequency, occasionally relieving cravings will not have much impact on weight loss. So, come and try these healthy and delicious ways to eat mala Tang!