Can you eat salted chicken while losing weight? Nutritionists teach you how to eat without getting fat

For those who want to lose weight by eating out for three meals a day, what to eat every day is really a worry! Is it okay to eat salted chicken occasionally for a change? In fact, if you want to lose weight successfully, you can eat anything as long as you have a balanced diet, except for eating less fried foods! Let a professional nutritionist tell you how to choose salted chicken at a stall so that you can eat healthily without gaining weight!

How should office ladies who want to lose weight choose salted chicken? Nutritionist's Secret Tips Revealed

Nutritionist Zhao Hanying said that it is not difficult to enjoy salted chicken and have a balanced diet at the same time. For those who want to lose weight, as long as they choose meat, vegetables, and starches appropriately and avoid the bad ingredients, and reduce the intake of sauces, they can still eat low-calorie and nutritionally burden-free. As for how to actually operate and choose, let nutritionist Zhao Hanying take an adult woman weighing 50 kg to 60 kg who needs to lose weight as an example to explain it to you one by one:

[Meat]: Low-fat, high-protein chicken breast is the first choice. Skinless consumption reduces calories by half

How can you eat salt water chicken without a little chicken? At a glance at the salted chicken stall, you can see chicken breasts, chicken legs, chicken wings, chicken feet, chicken necks, and all the other parts of chicken you can think of! However, with so many parts of chicken, which one should you choose for friends who want to lose weight?

Nutritionist Zhao Hanying pointed out that although chicken is lower in fat and healthier than red meat, it is equally important to choose the right part to eat if you want to avoid calorie mines! It is generally recommended that those who pursue health and weight loss should choose chicken breast as their first choice, as it has the highest protein content and is low in oil; chicken thighs are the second choice.

As for chicken wings, chicken feet, chicken necks and other parts, they are not recommended because they contain a lot of chicken skin and have relatively high cholesterol content. As for the portion size, it is recommended to choose the one-serving portion sold by the store, which is about the size of an adult female's fist.

In addition, when eating chicken breasts or chicken legs, in addition to asking the store to help remove the bones, it is best to remove the chicken skin as well, which can also help reduce calorie intake. According to data analysis from the Food Nutrition Facts Database of the Ministry of Health and Welfare's Food and Drug Administration, the calories in every 100 grams of chicken breast with skin (broiler) are 218 calories, while the calories in every 100 grams of skinless chicken breast (broiler) are 103 calories; the difference between the two is as much as twice, which is quite shocking!

【Vegetables】: Don’t be afraid to choose too much! The rainbow combination method takes into account multiple nutrients at once

Compared to night market snacks such as braised food and fried food, salted chicken can be said to be a national delicacy with a wide variety of vegetables and fruits! How should we choose food that satisfies the requirement of a balanced and diversified diet? Nutritionist Zhao Hanying pointed out that with the rise of health awareness, it is not difficult to find that more and more salted chicken vendors in the market have begun to design so-called 3-in-50 vegetable combinations to provide consumers with choices.

However, nutritionist Zhao Hanying also reminded that although this combination seems diverse, the actual portion size is slightly insufficient. It is recommended that people choose vegetables that are at least the size of three fists (roughly equivalent to two sets of three items for $50), and try to choose vegetables of different colors. For example, broccoli, black fungus, corn shoots, and wild rice shoots. Black, white, and green are good choices.

[Starch]: Sword beans and corn are staple foods. Control the amount to increase satiety and balance.

Moderate consumption of starchy foods can help increase your sense of fullness, but if you mistakenly eat them as vegetables, you can easily consume too many calories, so be careful! For example, the sword beans, corn, sweet potatoes, potatoes, yams and other ingredients that can be seen in the salted chicken stalls are all part of the starchy food. Therefore, it is recommended that it should not be confused with vegetables when eaten, but should be calculated separately and controlled to about 1 to 2 servings (equivalent to the size of a woman's fist) provided by the stall vendor.

Avoid eating offal and complex processed foods to reduce cholesterol and calorie burden

In addition to controlling the portion size of vegetables, meat, and starch, nutritionist Zhao Hanying reminds that friends who want to lose weight should avoid chicken hearts, gizzards, livers and other offal, as well as meatballs, hot pot ingredients, tofu and other complicated processed ingredients when choosing salted chicken. This can reduce the intake of cholesterol and fat, which can not only reduce excess calorie intake, but also help reduce the burden on the body!

How much sodium should be consumed to prevent condiments? Drinking more water can help excrete it.

Since a lot of salt is often added to salted chicken ingredients during the cooking process, in order to avoid excessive sodium intake, it is recommended that when purchasing, you ask the merchant not to add extra sauces. It is healthier to add more chopped green onions and minced garlic for seasoning. At the same time, consuming it with about 700cc to 800cc of water can help metabolize sodium ions and reduce the burden on the human body.

[Nutritionist's Tips]:

Nutritionist Zhao Hanying reminds us that the weather is hot and humid in summer. If food is not stored properly, it is very easy for E. coli and microorganisms to grow. It is recommended that when consumers choose, in addition to paying attention to whether the store helps cool the ingredients, it is also best to check whether the handlers pay attention to personal hygiene to avoid ingesting bacteria!