How to make healthy recipes

The core logic of making healthy recipes is never to copy the fixed ingredients and precise weights of Internet celebrity recipes, but to first anchor your own physical condition and dietary goals, establish a basic nutritional framework, and then rely on your own daily eating habits. Finally, adjust to a state that can both meet nutritional needs and be eaten for a long time. There is no need to become an anti-human stereotype.

A while ago, I made a set of recipes for my cousin who has a high sugar tolerance and is still breastfeeding. At first, I thought of following the sugar control standards posted on the Internet, full of whole grains and no refined sugars at all. As a result, after two days of eating, she became hungry, panicked, and had lactation. Later, I changed her breakfast to half of the whole wheat bread. Steamed multigrain cake made of white rice and half brown rice. For the afternoon snack, she removed the original sugar-free oatmeal and replaced it with her favorite plain yogurt with a few strawberries. It not only controlled the glycemic index, but also had enough protein and vitamins. After eating it for a month, she went for a follow-up check. The glucose tolerance index was stable and the milk supply was not affected.

There is a fierce debate on the Internet about the standards of healthy recipes. Some people think that every calorie must be accurately calculated, whole grains account for 100%, and refined sugar and oil must be completely rejected to be healthy. Others think that as long as you eat happily, you don’t need to follow so many standards. In fact, both opinions have applicable scenarios. If you are a bodybuilder preparing for competition, or a type 2 diabetic patient who needs strict sugar control, then fine It is necessary to accurately calculate the weight and strictly control sugar and oil. But if you are just an ordinary office worker and want to adjust your diet to reduce the gastrointestinal burden, there is really no need to be so stuck. If you like spicy food, use fresh millet chili instead of heavy oil chili sauce. If you like sweet food, use fruits and dried red date slices instead of white sugar. Even if you are craving for a piece of cake occasionally, as long as the overall nutritional structure is correct, it will not affect it at all.

When it comes to building a nutritional framework, it’s actually the same as building a Lego set. You need to gather enough of the three core components: carbohydrates, protein, and dietary fiber. For the rest of the trace elements, you can just choose what you like to eat. For example, if you usually get off work late and don’t have much time to cook, just prepare it in advance. On the weekend, braise a batch of beef tendons and steam a batch of multi-grain rice and freeze it in the refrigerator. Take it out to heat up after get off work, and then blanch some green leafy vegetables. You can have a meal in about ten minutes. It is much better than buying a bunch of unpopular ingredients according to the recipe and wasting the rest after cooking it once.

Don’t believe in those “universal healthy recipes” that are so popular. My best friend followed the trend and bought a popular one-week fat loss recipe online. It contained a lot of okra and quinoa that she didn’t eat at all. In the end, she spent hundreds of dollars on ingredients and threw them away after eating two meals. To put it bluntly, what works for others may not be suitable for you. A recipe that can make you eat it for a long time and make you feel comfortable after eating is a truly healthy recipe.