The three high population is no longer the so-called "rich disease". Even if it is not a wealthy group, if you do not pay attention to daily diet, you may also suffer from the symptoms of the three highs. So what are the nutritional meal principles for the three high population? Here, I recommend the nutritional meal plans for the three high population.
Recommended Nutritional Meal Plans for the Three High Population
1. Hypertension Diet Formula
(1) Winter Melon and Mandarin Fish Soup
Ingredients and Cooking Method:
Take 250-500 grams of winter melon and 200-250 grams of mandarin fish (preferably the tail). First, fry the fish tail with oil until golden brown, then add the winter melon and a suitable amount of water. Cook for 3-4 hours, add a little salt for seasoning, and serve.
(2) Crispy Kelp
Ingredients and Cooking Method:
Take 90 grams of soaked kelp, 15 grams of flour, 3 grams of sesame oil, 300 grams of vegetable oil, and appropriate amounts of soy sauce, salt, sugar, vinegar, cooking wine, minced garlic, and water starch.
(1) Cut the soaked kelp into angled pieces, coat with flour, and fry in hot oil until the batter is slightly dry. Remove from the oil and fry again until golden brown when the oil is hot.
(2) Leave 9 grams of oil in the pan and heat it up. Pour in the well-mixed sauce made from soy sauce, minced garlic, salt, sugar, vinegar, and cooking wine. After boiling, thicken with starch to create a sauce. Pour the kelp into the pan with the sauce, toss it a few times, and serve with a drizzle of sesame oil.
2. Hyperglycemia Diet Formula
(1) Sanqi and Chinese Yam Porridge
Take 5 grams of sanqi, 60 grams of fresh Chinese yam, 60 grams of polished rice, and a suitable amount of butter. Cook the polished rice as usual. Peel the Chinese yam, grind it into a paste, stir-fry it with butter, and let it cool. Mix the yam paste into the porridge and serve as a breakfast.
(2) Pueraria Powder Porridge
Take 30 grams of pueraria, 50 grams of polished rice. Slice the pueraria and grind it with water to obtain starch. Soak the polished rice overnight and cook it with the pueraria starch in a pot. Add about 500 ml of water to the pot and cook over low heat until the porridge thickens. Serve.
3. Hyperlipidemia Diet Formula
(1) Duck Blood with Chili
Ingredients: 150 grams of duck blood, 100 grams of green and red chili peppers, scallion, ginger, oil, salt, and chicken essence.
Cooking Method:
First, prepare fresh ingredients. Cut the duck blood into small cubes and blanch in boiling water. Remove the stems and seeds from the chili peppers, wash them, and cut them into small cubes. Heat oil in a wok, stir-fry scallions and ginger until fragrant, then stir-fry the duck blood and chili peppers for 2 minutes. Add salt and chicken essence for seasoning.
(2) Duck Blood and Chinese Yam Soup
Ingredients: 150 grams of duck blood, 200 grams of Chinese yam, oil, salt, and monosodium glutamate.
Cooking Method:
Cut the duck blood into pieces and blanch in boiling water. Peel and cut the Chinese yam into pieces. Heat oil in a wok, stir-fry the Chinese yam and duck blood for a short time, then add 2 bowls of water, simmer for 10 minutes, and season with salt and monosodium glutamate to serve.
Diet Principles for the Three High Population
1. Hypertension Diet Principles
Diet arrangement should be small and frequent meals to avoid overeating.
Salt intake should be strictly controlled to 2-5 grams per day, about one teaspoon.
Potassium-rich foods can counteract the effects of high sodium on blood pressure and blood vessel damage and should be included in the diet.
B-complex vitamins and vitamin C, which the body needs daily, can be obtained through the consumption of fresh vegetables and fruits.
Hypertensive patients should consume one gram of calcium daily and eat more calcium-rich foods, such as soybeans, sunflower seeds, walnuts, milk, garlic sprouts, and seaweed.
Iron-rich foods, such as peas and black fungus, should be consumed by elderly hypertensive patients to prevent anemia.
It is recommended for hypertensive patients to drink natural mineral water, which contains essential trace elements such as lithium, strontium, zinc, selenium, and iodine.
2. Hyperlipidemia Diet Principles
Control fat intake, especially saturated fatty acids, such as fatty meat, lard, and butter. The fat intake for the elderly should be less than 20% of the total calorie intake. Use less animal oil in cooking.
Increase intake of unsaturated fatty acids. Fats containing unsaturated fatty acids can lower blood cholesterol levels. Most vegetable oils, such as corn oil, sesame oil, and soybean oil, can lower total cholesterol levels in the blood. Fish oil is even more effective.
Limit cholesterol intake. Animal viscera contains high levels of cholesterol and should be consumed in moderation. However, more consumption of sea fish, such as soft-shelled turtles, can significantly lower cholesterol levels.
Eat more legumes and soy products. These foods do not contain cholesterol and are high-quality proteins in the diet. They also have the effect of lowering cholesterol levels. It is best for patients with hyperlipidemia to consume legumes and soy products every day.
Drink tea in moderation.
3. Hyperglycemia Diet Principles
High blood sugar patients, as the name suggests, have difficulty lowering their blood sugar levels. Therefore, high-sugar foods should be avoided. The diet principles for hyperglycemia are as follows:
The focus of the high blood sugar diet should not be on vegetarianism, picky eating, or selective eating. The high blood sugar diet requires patients to obtain daily nutritional elements from various foods that can lower blood sugar.
Quit alcohol and smoking. Alcohol contains too many calories. The main component of alcohol is ethanol, which can cause blood sugar to soar to critical levels.
Eat more coarse grains. Whole grains and coarse grains can help suppress high blood sugar.
Limit sugar intake. Restricting sugar intake in the diet is not advisable. Sugar is the main culprit behind high blood sugar, as can be seen from the diagnosis of diabetes.
Control total calorie intake. The key to a high blood sugar diet is to control the total calorie intake of the food consumed.
