Fat-lowering star ingredients (Part 1): Healthy ways to eat oats, pine nuts, and almonds

It is extremely rich in linoleic acid, accounting for 35% to 52% of all unsaturated fatty acids. It is also rich in vitamin E and contains saponins, which can lower cholesterol levels. Its abundant water-soluble fiber can reduce the absorption of cholesterol in the intestines, alter the concentration of fatty acids in the blood, and reduce "bad" cholesterol and triglycerides. The calcium, phosphorus, iron, and zinc it contains help prevent osteoporosis.

1. Suitable for consumption by most people.

2. Suitable for patients with hypertension, hyperlipidemia, diabetes and arteriosclerosis.

cook.

Milk and eggs.

You shouldn't eat too much oatmeal at once, otherwise it may cause stomach cramps or bloating.

Grape Oatmeal Porridge

Main ingredients: 30g rolled oats, 250ml milk, 10g raisins, 15g carrots

Ingredients: 2 grams of white sugar

practice

1. Wash the carrots and cut them into small pieces.

2. Put the oatmeal and carrots into a pot, pour in the milk, and simmer over low heat.

3. Add raisins and season with sugar.

Many elderly people suffer from chronic constipation, which can easily trigger cardiovascular and cerebrovascular diseases. Oatmeal porridge has a laxative effect, and regular consumption can help with bowel movements and detoxification.

It is recommended that you eat a moderate amount of oatmeal every day.

Oatmeal and corn porridge

Main ingredients: 40g rolled oats, 30g corn kernels, 30g peanuts

Ingredients: 2 grams of white sugar

practice

1. Roast the peanuts until fragrant, then crush them.

2. Bring water to a boil in a pot, add oatmeal, stir and cook until boiling.

3. Add corn kernels and cook for 2 minutes before serving.

4. Add crushed peanuts and sugar to taste.

Oatmeal can effectively lower cholesterol levels in the body, reducing the risk of coronary artery disease and heart disease.

Regular consumption of oats is recommended as it has excellent blood sugar-lowering and weight-loss effects for diabetic patients.

Pine nuts

Other names: Pine nuts, Sea pine nuts, Xinluo pine nuts, Red pine cones, Pine kernels, Pine seeds

TIPS

Nuts contain polyunsaturated fatty acids, which can lower cholesterol and maintain the health and elasticity of arteries. A research report presented at the 2006 World Congress of the Heart Association stated that after analyzing data from nearly 400,000 people in 10 European countries, it was found that the more nuts people ate, the lower their risk of coronary heart disease. People who ate 13 grams of nuts daily had a 40% lower risk of coronary heart disease than those who ate less than 1 gram. The only drawback of nuts is their high calorie content. Experts recommend eating them twice a week, 8 grams each time-about a handful-to obtain a rich source of polyunsaturated fatty acids and antioxidants.

Pine nuts are rich in polyunsaturated fatty acids, such as linoleic acid and linolenic acid, which can regulate blood lipids. They contain up to 30% vitamin E, which helps soften blood vessels and delay aging. The abundant calcium, iron, phosphorus, potassium, and manganese minerals are beneficial to the brain and nerves, and may help prevent Alzheimer's disease. Pine nuts are also rich in fatty oils, which can lubricate the intestines and promote bowel movements without harming the body's vital energy, thus having a certain therapeutic effect on constipation.

1. Suitable for consumption by most people.

2. Suitable for people with hyperlipidemia, cardiovascular and cerebrovascular diseases and constipation.

Food

Taboos when cooking fish (chicken or meat).

It is rich in fats and should be consumed with caution by those with severe gallbladder dysfunction.

Stir-fried Quail with Pine Nuts

Main ingredients: 5 cleaned quails, 50g pine nuts, 1 green bell pepper, 30g mushrooms, 1 egg

Ingredients: 30g oil, 10g soy sauce, 5g chicken bouillon powder, 3g pepper, 1 egg white, appropriate amount of starch, 4g salt, 3g sugar, 10g shredded green onion, 5g minced garlic, 10g cooking wine

practice

1. Debone the cleaned quail, chop off the head, neck, tail, feet and wings, wash and cut into cubes. Add soy sauce (5g), chicken essence (2g), pepper, egg white and a little starch, mix well and marinate for a while.

2. Remove the stems and seeds from the green peppers, wash them, and dice them; dice the mushrooms.

3. Heat 15g of oil in a wok, add the quail meat and stir-fry until it is separated. Then add diced green bell pepper, diced mushrooms and pine nuts and stir-fry until the quail meat changes color. Remove from the wok and serve.

4. Heat 15g of oil in a wok, add shredded scallions, shredded ginger, minced garlic, cooking wine, soy sauce (5g), salt, sugar, chicken bouillon (3g), water (as needed), and quail meat. Bring to a boil, then thicken with cornstarch.

The review describes it as having a fresh and light flavor, a rich and complex aroma, and a delicate and crisp texture.

It is advised that pine nuts will taste bad if stored for too long and should not be eaten.

Pine nut oatmeal

Main ingredients: 80g pine nuts, 40g raisins, 80g almonds, 200g oats

Ingredients: Milk, brown sugar, and peanut oil (appropriate amounts)

practice

1. Toast the pine nuts, almonds, and oats separately until fragrant.

2. Add a small amount of peanut oil to a pot and heat it until warm. Add brown sugar and stir-fry until it bubbles slightly. Then add oatmeal and stir-fry quickly until well combined. Add pine nuts, almonds and raisins, stir-fry until well combined and then remove from heat.

3. Let the stir-fried pine nut oatmeal cool, put it in a food storage container, and store it in the refrigerator.

4. When consuming, simply add an appropriate amount to milk and drink.

It's nutritious and convenient to review.

It is recommended that it be suitable for all ages.

almond

Almonds are rich in nutrients such as protein, fatty acids, vitamin A, B vitamins, calcium, phosphorus, and iron. They also contain abundant flavonoids and polyphenols, which can lower cholesterol levels and significantly reduce the incidence of cardiovascular and cerebrovascular diseases. Almonds can also relieve coughs and asthma, lubricate the intestines and promote bowel movements, and treat coughs and constipation.

1. Suitable for consumption by most people.

2. Suitable for people with lung diseases or coughs; suitable for cancer patients and those undergoing surgery, radiotherapy, or chemotherapy.

Eaten raw or stir-fried.

Tofu.

1. Almonds should not be eaten with chestnuts, pork, or millet.

2. Use with caution in infants; contraindicated for those with yin deficiency cough, diarrhea, or loose stools.

Braised Chicken with Almonds

Main ingredients: 300g free-range chicken, 30g almonds

Ingredients: 30g oil, 5g star anise, 15g scallion segments, 10g ginger slices, 10g cooking wine, 10g soy sauce, 5g sugar, 5g sesame oil

practice

1. Wash the free-range chicken and chop it into pieces; soak the almonds in warm water until softened and remove the outer skin.

2. Stir-fry the chicken pieces in hot oil (15g) until golden brown, then plate them.

3. Pour 15g of oil into the pot, add star anise, scallion segments and ginger slices and stir-fry until fragrant.

4. Add cooking wine, a little water, soy sauce and sugar, then add chicken pieces and bring to a boil.

5. Skim off any foam, add almonds and simmer over low heat until thoroughly cooked.

6. Turn up the heat to high and reduce the sauce until thickened, then drizzle with sesame oil and serve on a plate.

Almonds not only contain high-quality protein and unsaturated fatty acids, but also are rich in vitamin E.

This product is especially recommended for elderly women.

Almond Tofu

Main ingredients: 100g tofu, 50g almonds, 80g pineapple, 15g wood ear mushrooms

Ingredients: 5g sesame oil, 2g salt, 2g chicken bouillon powder, 5g sugar

practice

1. Wash the tofu, cut it into 1 cm cubes, blanch it in boiling water, drain and set aside; soak the wood ear mushrooms, wash and shred them, blanch them in boiling water; roast the almonds until fragrant, then peel them; cut the pineapple into small cubes, soak them in lightly salted water to remove the astringency.

2. Place the above ingredients into a bowl of tofu, add sesame oil, salt, chicken bouillon, and sugar, mix well, and serve.

The review describes it as crisp, sweet, and refreshing, with a delicious apricot flavor.

It is suggested that almonds be divided into bitter and sweet varieties. Sweet almonds can be eaten as a snack or added to cold dishes. Bitter almonds are generally used in medicine, are slightly toxic, and should not be eaten in large quantities.