healthy recipe book

There is no standardized healthy recipe that can suit everyone. All unified recipes that claim "you can lose weight/control sugar/prevent all kinds of diseases by eating this" are essentially marketing products that cater to the needs of lazy people. To put it bluntly, those unified healthy recipes are like one-size-fits-all T-shirts. People who are 150cm wear them to cover their buttocks, while people who are 180cm wear them to reveal their waists. It is impossible for everyone to wear them.

Last year, my distant cousin’s second aunt found that her fasting blood sugar was 7.2, indicating she had impaired glucose tolerance. She picked up a “General Recipe for Diabetics” from a certain website and followed it for two months. Not only did her blood sugar not drop when she was retested, it also soared to 8.1. She came to me with the recipe to settle the score. I flipped through two pages and found the problem: the recipe required a cup of 200ml skimmed milk every morning. My second aunt had been lactose intolerant since she was a child and had stomach upsets after drinking milk. The intestinal stress made blood sugar fluctuate even more, not to mention that the recipe fixed 100g of oats every day. I later read a lot of so-called "universal healthy recipes" uploaded on the Internet, and most of them were really outrageous. Some required each meal to be accurate to the gram. Even eating a strawberry had to be counted. Ordinary people have to set up a kitchen scale to do chemical experiments before eating? Where do you get so much free time?

To be honest, the various diet plans that are popular on the market now actually have their own suitable groups. There is no need to beat them to death with a stick, and there is no need to blindly follow the trend. Take the ketogenic diet, which has been criticized the most. It is said all over the Internet that it damages the liver and kidneys. In the past two years, I met a young man who had type 1 diabetes for 8 years. He read the literature and adjusted the precise ketogenic plan by himself. He adhered to it for 3 years. His glycosylated hemoglobin has been stable between 6.0-6.2, which is better than many patients who take insulin. However, I have also seen a little girl with a small body weight follow the trend of ketosis and go to the emergency room for ketoacidosis in half a month. There is also the Mediterranean diet recommended by the WHO. If you have high uric acid, eating deep-sea fish and drinking red wine every day according to the diet will only make gout attacks more frequent. Even if it is a generally considered mild Diet, when placed on patients with renal insufficiency, high-potassium vegetables and grains will actually increase the metabolic burden. There is really no "good recipe", there are only recipes that suit you or not.

A girl who was born in 1998 came to me for dietary adjustments. She said that she had lost 8 pounds after eating the three-month Internet celebrity fat-reducing meal of boiled chicken breast and boiled broccoli. However, her aunt has not been here for two months, and her hair has almost reached the top of her head. I read her diet and found that her daily calories were less than 1,000 calories, which was almost 500 calories lower than her basal metabolic rate. It was strange that it was normal. When I changed the plan for her, I first removed all the boiled vegetables and replaced them with her favorite braised skinless chicken legs and stir-fried vegetables with a little pepper. In the afternoon, I also added a piece of her favorite half-cooked cheese. The daily calories were adjusted to 1,600 calories, so that she could have hot pot or iced milk tea once a week. She was afraid of gaining weight at first, but in half a month she lost 1 jin instead of gaining weight. In the third month, her aunt returned to normal and her hair fell less.

I have always felt that a good healthy recipe never draws a box for you, and you cannot eat this or touch that, but it must first fit your living habits. For example, if you are born with a love for spicy food, and you are forced to eat steamed and bland food every day, and you insist on it for at most three days, it is better to replace the ordinary red oil at home with low-sodium one, choose clear oil at the bottom of the pot when eating hot pot, cook more leafy vegetables and lean beef, and use less animal offal and processed meatballs, and still eat healthily and happily. If you work overtime every day and have no time to cook, there is no need to force yourself to get up early every day to make a bento. The oden in the convenience store downstairs chooses radish, eggs, konjac knots, and a rice ball without additives. It is much better than eating takeout that is heavy in oil and salt. You don’t have to force yourself to keep up with other people’s “health standards”. After all, your own physical feelings are the most accurate yardstick.

If you really don’t know how to adjust your diet, you don’t have to buy those dozens or hundreds of recipe books. Just follow a few simple standards: first, your stomach feels comfortable after eating, there is no flatulence, no acid reflux, and no stomach upset; second, after three or four meals, You won’t feel hungry for an hour, and you won’t have to look for snacks to fill your stomach in the middle of work. Furthermore, if you go for a physical examination in two or three months, the indicators of blood lipids, blood sugar, and uric acid will go in a good direction. This is more reliable than any Internet celebrity recipe that is often marked with “authoritative certification.” Oh, by the way, don’t forget that it’s okay to eat some of your favorite “junk food” occasionally. After all, a good mood is also an important part of health.