The summer is hot, and many people choose a bowl of lettuce salad as a light meal. It seems healthy, refreshing and not burdened, but I often encounter these people: "I quit carbs at noon and switch to healthy lettuce salads. Why do I still feel tired and exhausted all day long?"
The three major nutritional benefits of lettuce salad
1. High dietary fiber: promotes stomach peristalsis, helps prevent constipation and maintain healthy kidney bacteria.
2, Rich in phytochemicals and antioxidants: such as β-Hushu, yelin, yolkin, and anthocyanins, helps to fight inflammation and prolong aging.
3. Low heat and large body size: improving the feeling of foot is a good tool for controlling weight.
The 4 major nutrient traps of lettuce salad
1. If salads mainly use leaves without protein, they will not only be easy to get hungry, but may lead to muscle loss and decreased immunity in the long run.
According to NHANES 2011-2014 American adult diet data, beans are generally insufficient intake, and beans are an important source of key trace nutrients and proteins such as B vitamins, irons, and lacquer. If you only eat leaf salads and ignore beans or fruit supplements, it may lead to insufficient nutrient intake.
▲It is recommended to add protein ingredients: edamame, pine beans, tofu, dried tofu, quinoa maize (these are all sources of high-quality protein!)
2. The sauce has a high heat + many additives = additional burden
The commonly used salads on the market are Qianshima sauce and Kassa sauce. Each pack of hot energy is more than 200 calories, and it also contains high sugar, trans fat and emulsifiers and other additives.
▲Suggestions for choosing self-made sauces:
. Olive oil + lemon juice
. Miso/Sesame sauce
. Sauce + sesame oil + white sesame (Japanese style)
3. Cold lettuce is not suitable for everyone. Many people will directly eat lettuce taken out of the refrigerator for regular meals, but for people with weak stomach functions, prone to abdominal distension or suffering from pain and distress, cold or whole-blooded ingredients are not suitable. If patients with dysentery have high FODMAP lettuce, they may suffer from unsuitable symptoms such as phlegm, abdominal pain, and abdominal pain.
▲Improvement method:
. Add warm ingredients to the salad, such as Sichuan cauliflower, roasted sweet potato, and warm tofu
. The ingredients can be taken out from the refrigerator in advance, and the temperature is 10% 26ndash; and then eaten after 15 minutes. Paired with soup or hot drinks
4. If you don't add gas, you will not absorb some fat-soluble vitamins (such as vitamins A, D, E, K) and phytochemicals (such as leafy huanglin and solanin) need to be effectively absorbed.
Study has pointed out that adding avocado (it is rich in oil) or avocado oil can increase the absorption rate of hussilensis by more than 10 times!
▲Good oil (such as olive oil) should not be saved, but rather a key to making salads develop nutritional effects.
Eat a balanced and unlucky salad. Remember the five-element formula.
Tricolor vegetables + high-quality protein + healthy fat + complex carbohydrates + natural sauce
For example: 萌 + edamame + quinoa + avocado + olive oil lemon sauce or purple high lime + tender tofu + sweet potato + fruit + sesame sauce
Qiu Xiaochen, doctor reminds that in lettuce salad, supplement beans and fruits, choose natural sauce, and add warm and cooked vegetables, this can make the nutrition more balanced. People with stomach-sensitive kidney and stomach, pregnant women, postoperative patients, elderly people, etc. should tailor the content and temperature of the salad. If you have any questions, please consult your doctor!