Female health regimen

Chinese people are not well-balanced, and fruits, nuts, and milk are lacking. After the concept of "My Plate" was launched by the National Health Agency of the Department of Health and Welfare, a six-category balanced salad cans were designed. At the Taiwan Food Show, the dietitian led the people to do the same and applied the concept of "my plate". Go to the salad jar.

The National Health Department launched the "My Plate" to encourage people to eat 6 kinds of foods in a balanced meal and put forward the six major dishes of the plate. Every morning and evening, a cup of milk, a fruit fist every meal, a little more vegetables than rice, rice As much as vegetables, a heart of the fish, a palm of the heart, a teaspoon of nut seeds, according to the mouth to fight vegetables, you can take balanced nutrition.

The National Health Department has also introduced a salad can recipe in combination with my plate and the popular salad dress. It will be led by a dietitian in the food show to be held tomorrow. Qiu Liling, an associate professor of health nutrition at Chang Gung University of Science and Technology, said that the whole wheat spiral surface is used as a base, smothered with small tomatoes, broccoli, red and yellow bell peppers, then boiled chicken breast, cheese, nuts, and then seasoned with oil and vinegar sauce. .

For the people who can't prepare their own meals, she pointed out that more than half of the Chinese people belong to the foreign food. According to the survey, among the six categories of food, the people lack the fruits, nuts and milk. If they can't bring their own six kinds of food balanced salad cans, they can live from life. In addition, through the ingenuity of food selection, make up 6 kinds of nutrition.

Take milk as an example. It is best to drink a cup of milk before going out every day. If you have lactose intolerance or do not like to drink milk, consider taking a latte or a black tea in the afternoon snack. Adding milk to the drink is a good source of dairy intake.

In the nuts, it is a good way to use nuts to enter the dish, such as sesame noodles, sesame tofu, sesame paste, chestnut roast chicken, cold peanut cucumber, etc. If you can drink nuts, it is better.

As for the fruit, Qiu Liling suggested that Chinese people usually eat fruit after dinner. Because modern people are busy, they often neglect the fruit after the meal. It is recommended to take one or two fruits out when they go out in the morning to develop the habit of eating fruits during the day.

practice:
1. The spiral surface is cooked (after boiling for about 8 to 10 minutes), mix with a little olive oil and let cool

2. Chicken breast meat is marinated in salt and salty flavor for 15 to 20 minutes, smeared with thin white powder, peeled and sautéed after boiling, boiled in water, simmered for 8 minutes, and confirmed that the meat is thicker.

3. Wash the small tomato, cut it off (the taste is easier to release), and the cheese slice is ready for use.

4. Wash the green broccoli and sweet pepper and cut it. After the water is rolled, it is hot for 1 minute. Pick it up and put it in iced water to cool it. Let the lettuce be washed and cut into thick strips (about 1 cm wide).

The order in which the salad cans are loaded (bottom level → top layer):

Sauce → Spiral noodles → Tomato → Green broccoli → Sweet pepper → Chicken → Lettuce → Cheese → Nut → Raisin

※ Shake up and down evenly before eating to distribute the sauce evenly

In order to ensure food hygiene and safety, the finished salad jar should be consumed within 1 hour or placed in the refrigerator for cold storage.

Nutrient analysis: total calorie 652 calories, 38 grams of protein, 20 grams of lipids, 80 grams of carbohydrates