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New Year of the Ox | HA dietitian introduces meatless three foods, one soup and one dessert

2021-02-10T16:40:26.294Z


As the New Year is approaching, many citizens will gather with relatives and friends to eat reunion dinners. Many people will eat big fish and eat too much saturated fat and calories. New year foods are mostly high in salt and sugar, which has a certain impact on health.


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Written by: Ma Weijie

2021-02-11 00:00

Last update date: 2021-02-11 00:37

The New Year is approaching, many citizens will gather with relatives and friends to eat reunion dinners. Many people will eat big fish and eat too much saturated fat and calories. New year foods are mostly high in salt and sugar, which have a certain impact on health.

The nutritionist of the Hospital Authority provides healthy dishes of three foods, one soup and one dessert for public reference. The use of burdock and other vegetable soups can help stabilize blood pressure; the three foods use okra, fungus, lettuce and zucchini, etc., in addition to being rich in content Water-soluble fiber, the calories are also very low, you can also use shrimp glue or hard tofu to add low-fat protein.

↓Healthy food, one soup, one dessert↓

Reduce gatherings to promote the annual report safety of the video group

The New Year is approaching. It is a traditional habit of many families to eat group meals. However, due to the epidemic this year, the HA and the government urge everyone to avoid gatherings as much as possible. However, fortunately for the development of communication software, the HA recommends that citizens can still prepare in their homes. Several New Year delicacies, "video" with relatives and friends to report safety.

Two to three pieces of rice cake calories and the same bowl of rice

There must be a lot of delicious food in the reunion dinner, but the big fish and the meat bring potential risks to the health of the body. Lai Junyan, a nutritionist at the Hospital Authority, pointed out that fatty meat tends to make people eat too much saturated fat. And calories; while cured meat contains a lot of salt, it is easy to exceed the recommended daily sodium intake.

Take Poon Choi, the most popular Chinese New Year's dish, for example. It contains pork belly and other red meats. He suggested that eating should be avoided as much as possible. People with gout should avoid red meat to avoid the onset of illness.

He also pointed out that Poon Choi sauce contains a lot of salt. If there is too much salt, part of the sauce should be poured first to avoid attracting too much sodium; white meat should be used instead of red meat, and lighter white sliced ​​chicken should be used instead of fragrant fried chicken. ideal.

For Chinese New Year cakes, two to three pieces of carrot cake or rice cake is equivalent to a bowl of white rice. It should be used as a snack instead of a regular meal. The ingredients for the carrot cake should also be made of healthier, low-added ingredients such as dried shrimps and mushrooms. , And try to avoid wax meat, wax sausage and other materials.

Many people will fill the whole box with snacks during the New Year. Lai Junyan suggests that you can put in healthier snacks, such as dried fruit without added, chocolate can also be replaced by dark chocolate with less sugar, and melon seeds can also be some salt-free and non-oily Fried nuts instead.

Pay attention to a balanced diet and add new ideas to healthy dishes

Lai Junyan pointed out that while eating big fish and meat in the New Year, one must also pay attention to a balanced diet. It is recommended that vegetarian dishes that can be combined with different types of vegetables provide rich water-soluble and insoluble dietary fiber, and contain a variety of antioxidants, such as flavonoids.

He refers to plant proteins such as beans, which have lower fat content than meat and are more environmentally friendly.

He said that more attention can be paid to matching a few vegetarian dishes and white meat dishes, mixed with different vegetable ingredients, the style and taste are not eclipsed with red meat, but also can add nutritional value.

Lai Junyan, a nutritionist at the Hospital Authority, teaches healthy dishes with three dishes, one soup and one dessert.

(Photo by Li Zetong)

Advocate to cook burdock vegetable soup for people with kidney disease

Lai Junyan designed a healthy dish of three dishes, one soup and one dessert, which can be used by citizens to participate in a healthy New Year.

For soup, it is recommended to cook burdock vegetable soup, boiled with burdock, corn and carrot.

He said that vegetable soup is less greasy than broth, and burdock contains high potassium, which helps stabilize blood pressure. Because of the high potassium content, people with kidney disease should first consult a nutritionist to determine whether it is suitable for eating.

The three delicacies are cold okra fungus, Heqishengcai lettuce buns, and white jade stuffed guafu.

Lai Junyan pointed out that okra is rich in water-soluble fiber, which can help lower cholesterol. 8 calories are less than 20 calories, but 2 grams of dietary fiber, rich in vitamin C, also has a lot of antioxidants; fungus contains Rich in iron and fiber, there are 2.6 grams of dietary fiber and 5.5 mg of iron for every 100 grams.

The cold okra fungus is rich in water-soluble fiber and iron, and is also suitable for Chinese New Year.

(Provided by the Hospital Authority)

Heqishengcai Lettuce Wrapped with Brown Mushroom and Dried Tofu as Meat

Heqishengcai Lettuce Bun is made of garlic, dried bean curd, carrot, brown mushroom and green onion, and then wrapped with lettuce.

Lai Junyan said that lettuce wraps are low in carbohydrates. Adding bean curd rich in plant protein has less saturated fat compared to red meat. It has 16 grams of protein per 100 grams. If you want to add meat to make a non-vegetarian version Add lean beef minced.

Bai Yurong Jiegua Fu is added with shrimp glue or hard tofu. Lai Junyan said that shrimp glue or hard tofu can increase low-fat protein, while the calorie and carbohydrate content of Jiegua is low, only 16 calories and 2.6 grams of carbohydrates per 100 grams. The steamed zucchini is soft and cooked, making it easier for the elderly and children to eat.

Desserts rely on Luo Han Guo to provide sweetness

For dessert, it is recommended to cook Luo Han Guo, red dates and longan tea.

He pointed out that Luo Han Guo has a natural sweetness and fruity aroma. Adding red dates and longan to enrich vitamin C can also achieve a sweet and moisturizing effect. The most important thing is that the whole dessert is not added sugar.

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New crown pneumonia | The catering industry urges 6 people in the evening market, one table "Can't you two afternoon food group?"

New Year's Eve Dinner | The restaurant will change the noon box under the order of gatherings, and the lunch box will be divided into 2 people and one table.

01News

Coronavirus disease

Source: hk1

All news articles on 2021-02-10

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