Comprehensive diet and nutrition recipes

Individual adaptation is given priority, basic nutrition is laid, and scene-based adjustments are made to fill positions**. This is the most practical conclusion that I have drawn from six years of public nutrition guidance and helping nearly 200 people adjust their diets. There is no half-truth in it.

I once met a young man with a gastric ulcer. He read a general stomach-nourishing recipe on the Internet and drank millet porridge every day. After two months of drinking, the acid reflux worsened. When I asked him, I found out that he had excessive gastric acid secretion, and liquid porridge can easily aggravate esophageal reflux. Later, he changed his breakfast to alkaline noodle steamed buns with steamed eggs, and added a small dish of boiled spinach. The problem was relieved in two weeks. You see, it’s also about nourishing the stomach. Someone else’s recipe may be your poison. There is no standard answer that is universally applicable.

Nowadays, there are several food schools that are very noisy on the Internet. I have come across that each has its own applicable scenarios. There is really no need to be black and white. Take the ketogenic diet, for example. My friend who is doing metabolic research has done clinical experiments. It is true that for obese people with a BMI over 30 and severe insulin resistance, a short-term three-month strict ketogenic diet has about 30% better weight loss than a low-calorie diet. I previously helped a 28-year-old polycystic girl to adjust her insulin resistance index. Her insulin resistance index was three times that of normal people. After three months of ketogenic diet according to the doctor's guidance, the insulin level dropped by 62%, and my aunt also changed from once every six months to every month. But I also have a friend who is a doctor in the endocrinology department. He has treated many people who have been blindly ketogenic for more than a year. Some people have experienced lowered HDL, hair loss, and ketoacidosis. So not everyone can try it blindly. If you have poor liver and kidney function or have gallstones, don’t touch it.

There is also a vegan diet. I know an old professor who has been vegan for 12 years. He is 72 years old and his blood lipids and blood pressure are more normal than a 30-year-old like me. He eats in precise amounts every day, including 30g of fermented soy products to supplement B12, dark green vegetables with vitamin C to supplement folic acid and iron, and 15g of nuts to supplement unsaturated fatty acids. There is no shortage of nutrients. However, there are also young girls who follow the trend of vegetarianism and eat white rice with vegetables every day. Within half a year, they became anemic, lost their hair, and even their aunt stopped eating. This is not vegetarianism at all, but eating blindly.

Coming back to the specific recipes you want, these are the basic recipes I usually prescribe to people who consult. You can change them according to your own situation without having to worry about the number of grams:

If you don’t have any clear chronic diseases and just want to improve your sub-health, you can basically follow this guide: don’t eat white rice or flour as your staple food, just replace 1/3 with whole grains, quinoa, oats, iron yams, corn, and sweet potatoes. When I steam rice, I usually grab a handful of quinoa and throw it in. It has a bouncy texture and no weird smell. The glycemic index is half that of white rice. With enough dietary fiber, even constipation can be improved. Eat one pound of vegetables every day, half of which are dark green. Spinach, rapeseed, and broccoli are all cheap and good. Eat enough protein per kilogram of your body weight x 1g every day. For example, if you weigh 50kg, eat 50g. Change eggs, milk, lean meat, fish, shrimp, and soy products. Don’t be vegetarian every day and don’t eat a big meal of fish or meat.

If you stay up late recently, have acne, and have bad breath, just eat like this for 3 days: in the morning, millet, lily, pumpkin porridge (don’t add sugar) + 1 small dish of cold bitter chrysanthemum + 1 boiled egg; at noon, half a bowl of brown rice + lean beef and fried bell peppers (100g of beef is enough) + Stir-fried broccoli; dinner with winter melon and shrimp soup + half a piece of steamed corn, don't eat late night snacks and don't drink milk tea. After 3 days, the bad breath will be basically gone, and new acne will not appear. I stayed up all night for a project last month and ate like this. It is more effective than drinking any fire-reducing herbal tea and does not hurt my stomach.

If there are elderly people at home who have high blood sugar, don’t just eat boiled vegetables, which are not nutritious but have low immunity: 1 cup of sugar-free soy milk + 1 vegetable bag + 1 small handful of original nuts (about 10g, not too much) for breakfast; at noon, the staple food is a small bowl of buckwheat noodles or quinoa rice, with 150g of steamed fish + fried celery, enough vegetables; if you are hungry in the afternoon, don’t eat biscuits and cakes, just nibble on half a small apple or 10 small tomatoes. My grandma's fasting blood sugar used to be 7.8. After taking this for half a year, it is now stable at around 6.2. The doctor has reduced the amount of anti-diabetic medicine for her. Of course, you must not stop taking the medicine casually, you must listen to the doctor.

For mothers who want to chase milk but are afraid of getting fat, don’t drink greasy pig’s trotter soup every day, which will block the milk and make you gain weight: 2 slices of whole-wheat bread + 1 fried egg + 1 cup of warm milk for breakfast; half a bowl of multi-grain rice + stewed pork ribs (skip off the oil) + fried okra for lunch; drink a bowl of Wuhong soup with less brown sugar as a snack in the afternoon, and drink loofah and egg soup with 1 steamed bun at night. My best friend ate like this after giving birth. She made enough milk for the baby and lost 8 pounds after confinement. It is much more comfortable than those who drink bone soup every day.

In fact, after all is said and done, how can there be any real "encyclopedia"? I have hundreds of cooking recipes saved in my computer, and I can’t say that anyone can use just one of them. If you really want to adjust, the most reliable thing is to first understand your physical condition, such as whether you have allergens, whether you have chronic diseases, and what your usual eating habits are. Then adjust according to the basic principles. If you feel comfortable after eating, have better energy, and have normal physical examination indicators, then that is the diet that is most suitable for you. If you are not sure what is suitable for you, leave a comment in the comment area and tell me about your situation. I will make a basic version for you when I have time. It is better than trying to find a universal recipe on the Internet.