Barbecue keeps you away from obesity and the three highs! Nutritionists teach 3 tips on barbecue, so you can eat refreshingly without any burden

The Mid-Autumn Festival is approaching. Barbecue activities that are suitable for the occasion can not only make people enjoy delicious food, but also be a happy time to get together with family and friends. But whether you are friends who are afraid of obesity or patients with three highs, when the delicious food is in front of you, do you suddenly remember the fear of being dominated by the scale and blood test report? Fengyuan Hospital nutritionist Qiu Peiyu shared the three key points of healthy barbecue and taught everyone how to choose the right ingredients to eat barbecue in a healthy, light and less burdensome way.

Nutritionists teach 3 tips on barbecue, so you can eat refreshingly without any burden

1. Choose more low-fat meat and less processed high-fat ingredients

Choosing low-fat meat can greatly reduce the intake of fat and excessive calories. On the other hand, it can also obtain high-quality protein. Many seafood ingredients, such as squid, shredded pork, shrimp, and clams, are good low-fat proteins. For meat, you can choose tenderloin or chicken thighs with less fat, and avoid consuming too much high-fat meat, such as: pork belly, chicken skin, chicken butt, and fatty intestines. In addition, processed foods such as sausages, hot dogs, bacon, tofu, and meatballs, in addition to the high fat content, the sodium content is also not to be underestimated, which can easily cause a burden on blood lipids and blood pressure.

2. Add vegetables and fruits to dishes, refreshing, healthy and less greasy

When most people eat barbecue, they mainly eat meat, and the intake of vegetables and fruits is often ignored, which causes nutritional imbalance and easily leads to excessive calorie intake. So when preparing barbecue ingredients, don’t forget to add vegetables and fruits to supplement enough dietary fiber, help gastrointestinal health and reduce fat absorption. It is recommended to wrap the meat with lettuce when eating barbecue, or to intersperse vegetables such as green beans, mushrooms, and bell peppers with meat to make skewers, which can make the greasy barbecue light. In addition, choose more fruits rich in vitamin C, such as guava, kiwi, cherry tomatoes, or seasonal pomelo, to enhance the body's antioxidant capacity and resist many carcinogens produced by grilled foods.

3. Make your own low-calorie sauce and enjoy barbecue without any burden

Barbecue sauce often hides unknown high calories and sodium content. If you repeatedly apply barbecue sauce when grilling, in addition to increasing the burden of calories and salt, the fat and sauce of the meat are also prone to produce carcinogens "polycyclic aromatic hydrocarbons" under high-temperature grilling. It is recommended that barbecue sauce can be diluted with water in a 1:1 ratio, brushed on a thin layer or eaten as a dip after grilling. You can also use natural ingredients and spices, such as: mashed garlic, onion, chili, lemon juice, with low-calorie Japanese sauce or soy sauce, to mix into a zero-burden homemade sauce and enjoy the natural original flavor and refreshing flavor of the food.

Learn to choose ingredients wisely and eat barbecue in a healthy way. While enjoying delicious food with family and friends during the Mid-Autumn Festival, you can also have a balanced nutrition, a healthy diet, and stay away from obesity and the three highs.

Nutritionist Qiu Peiyu from the Nutrition Department of Fengyuan Hospital called on people to learn to choose ingredients wisely and eat barbecue in a healthy way, to have a balanced diet and stay away from obesity and the three highs. (Photo provided by Fengyuan Hospital)

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