Healthy sweetheart! Raisins add flavor to light dishes

Light summer fruit and vegetable meals, make full use of five fruits and vegetables and pair them with raisins, which are both refreshing and nutritious! Female artist Ke Nianxuan, known as the "healthy little sweetheart", revealed that the secret to maintaining her beautiful curves is to eat light summer food, which is nutritionally balanced and low in calories so as not to gain weight. (Video/Photographer Huang Zhiwen)

"Healthy little sweetheart" Ke Nianxuan (right) loves to lose weight. Nutritionist Lai Yijun (left) specially recommends light summer vegetable and fruit meals, which are very popular. (Photography by Huang Zhiwen)

Lai Yijun, a health education nutritionist at the Taiwan Cancer Foundation, shared a light meal of "Summer Vegetable Rolls" with netizens, adding raisins to increase the flavor, making it more nutritious and healthy without burden. Lian Ke Nianxuan praised the techniques while learning, and kept saying that she wanted to learn how to do it herself.

Light meals: low in calories and rich in nutrition

In the hot July, the hot and humid weather can easily make people feel tired and lose their appetite. At this time, light meals are the best choice. Female artist Ke Nianxuan said that in summer, she loves light meals, which simply means light meals and snacks. The most important concept of light meals is to eat until you are 70% full. In addition, the diet should focus on the concept of health, with less oil, less salt, less seasoning and more natural ingredients.

Vegetable rolls are a light dish with low calories and balanced nutrition, making them one of the healthy summer delicacies. (Photography by Huang Zhiwen)

Nutritionist Lai Yijun demonstrated this light meal of "Summer Vegetable Rolls". The preparation is quite simple, with a total calorie content of only 150 calories. It not only complies with the health principle of "low calories and balanced nutrition", but its "satisfaction" makes it a new choice of slimming dish for obese people.

Vegetable rolls are easy to make

Basic ingredients: rice noodles, carrots, asparagus, cucumbers, egg skins, mashed potatoes, and raisins.

Step 1: Wash carrots, asparagus, cucumbers, etc. and cut into strips. Mash the potatoes with milk.

Step 2: Spread out the rice noodles, put the ingredients in one by one, spread with mashed potatoes, roll into pieces, place on a plate and serve.

5 antioxidant healthy fruits and vegetables

The antioxidant effects of the five major antioxidant fruits and vegetables are enhanced to protect cells from free radical damage. (Photography by Huang Zhiwen)

Nutritionist Lai Yijun emphasized that fruits and vegetables are rich in vitamins, minerals and phytochemicals, which are essential nutrients for the human body. They can balance blood pressure, help absorb individual nutrients, and prevent arteriosclerosis, chronic diseases and cancer. In particular, fruits and vegetables of different types and colors contain different phytochemicals, which have a multiplier antioxidant effect, protecting cells from free radical damage and reducing the occurrence of chronic inflammation.

1. Carrots: Contains a large amount of beta-carotene, which can be quickly converted into vitamin A in the human body. It can regulate metabolism, enhance resistance, etc.

2. Asparagus: Rich in folic acid, vitamin C and dietary fiber, it has antioxidant effects and can lower blood pressure, promote diuresis, treat edema and eliminate fatigue.

3. Cucumber: It has antioxidant effects, can relieve heat and fever, promote salivation and quench thirst, reduce fire and detoxify, and lower cholesterol. It also has antipyretic and diuretic effects and has beauty effects.

4. Potatoes: They can replace rice to increase satiety, and are rich in vitamin B1 and a large amount of high-quality fiber, protein and other nutrients.

5. Raisins: Contains a large amount of polyphenols, resveratrol, and anthocyanins, which are powerful antioxidants that can eliminate fatigue, anemia, and enhance immunity.