We have to eat every day, but the specific nutrition of food, do you know? Every day running and working, thinking about life should always need energy.
The human body’s main energy supply comes from these three parts: fat, sugar and protein, three kinds of balanced nutrition with is good, of which the intake of protein is very important, how to choose high-quality protein, the following points you need to understand Oh.
A, supplemental protein, eat lean meat
The most lean part of beef includes hind leg steak meat or roast meat (hammerhead meat, bottom plate meat, tendon meat, etc.), upper loin meat, upper hindquarters meat and beef shoulder meat, beef elbow meat.
The leanest parts of pork include tenderloin, tenderloin and ham.
Choose skinless portions of chicken, or remove the skin before cooking. Boneless skinless chicken breasts have the highest protein content of any poultry meat.
Choose lean chicken, roast beef, ham or low-fat luncheon meat for sandwiches, rather than luncheon meat or deli meats that contain more fat, such as various types of sausages.
Two, protein to diversify
1, at least twice a week seafood food as the main source of protein, especially fish rich in Omega-3 fatty acids, such as salmon, trout, herring.
Possible cooking references include
Salmon steaks or fillets
Salmon bread
Baked trout
2. Regular consumption of beans, peas or soy products.
The following menus are available for reference.
Pan-fried dried beans
Dried peas, lentils, white bean soup
Black bean tacos
Large plate salad with four seasons beans
Beans mixed with rice
3. Drink milk or consume dairy products regularly.
Three, with eating nuts
Will not be salted, creamed and other flavors processed nuts as a snack, added to salads or added to the main meal. Substitute nuts for livestock or poultry meat, for reference cooking include
Adding sliced almonds to steamed vegetables.
Adding roasted peanuts or cashews to sautéed greens in place of meat, such as celery cashews.
Sprinkle small amounts of nuts on low-fat ice cream or frozen yogurt.
Add peanuts or pecans to vegetable salads, instead of cheese or meat.
Fourth, look at the label, recognize the food
Check the nutrition facts label on the food package for protein, saturated fatty acids, trans fatty acids, and sodium content.
Meat products such as ham, sausage, bacon, luncheon meat, deli meat, etc. will have added salt. Check the ingredient list and nutrition facts label to control salt intake.
The salt content of fresh chicken, turkey and pork soaked in salt-containing solutions can also be elevated. Pay special attention to the words “contains XX percent XX” on product labels.
Many low-fat types of meat products are available on the market, so buy low-fat and low-saturated fatty acid products through the Nutrition Facts label whenever possible.
V. Don’t forget about food safety
Store raw, cooked and ready-to-eat foods separately.
Scrub cutting boards, knives, utensils and countertops before and after cooking.
Keep raw meat, raw poultry and seafood on the bottom shelf of the refrigerator to avoid blood dripping onto other foods.
Remember to heat meat well.
Avoid raw eggs, semi-cooked eggs, raw meat, semi-cooked meat, raw poultry, and semi-cooked poultry.