讀後心得

When dining out, choosing small dishes for an appetizer may lead to hidden high calories. Nutritionist Su Yan-chen reminds us to pay special attention to small dishes with high fat content; even healthy vegetables can become "fat traps" if not cooked properly. She suggests a ratio of 2:1:1 for vegetables, meat, and rice at each meal to help control calorie intake. In the evaluation, braised kelp and braised radish have the lowest fat content, while braised dried bamboo shoots tend to be higher in fat due to their common pairing with meat, so they should be chosen with caution. Cold dishes like cucumbers and kimchi also require attention, as sauces may increase fat and sugar content.

Choosing a few small dishes as appetizers when dining out can indeed stimulate appetite, but the hidden calories behind the deliciousness are often easily overlooked. A certain nutritionist evaluated the calories of popular small dishes and surprisingly found that a particular traditional dish was actually a hidden culprit of fat! She reminded everyone to be particularly cautious when selecting small dishes while eating out, as even seemingly healthy vegetable options may become "fat landmines" if not cooked properly, leading to unintentional excessive fat intake. She suggested that each meal should ideally include three types of ingredients: "vegetables, meat, and rice," following a 2:1:1 ratio to help control calorie intake.

After evaluating various common small dishes, she discovered that braised kelp and braised radish had the lowest fat content, as snack shops typically do not add more oil after heating, only drizzling a small amount of soy sauce before serving, which helps to avoid excessive fat consumption and provides a sense of reassurance while eating.

Many people think that boiled vegetables have a lower fat content than stir-fried ones; however, the reality is quite the opposite! One hundred grams of stir-fried vegetables usually only use about five grams of oil, while one hundred grams of boiled vegetables could use two and a half tablespoons of oil, approximately twelve and a half grams! She suggested that when ordering boiled vegetables, you should ask the shop to reduce the oil, drizzling only a small amount of shallot oil and soy sauce to significantly lower fat intake.

As for the "king of fat," it is the braised dried bamboo shoots. The bamboo shoots themselves are low in calories, but during cooking, they are often paired with fatty pork or belly meat, increasing their fat content. A typical small portion of braised dried bamboo shoots weighs about one hundred grams, and fat can make up half of the entire meal. Additionally, many may think that ordering multiple portions of braised dried bamboo shoots can make up for vegetable intake, but this strategy can lead to excessive fat consumption.

Regarding braised cabbage, if it is not served with shredded egg and pork skin, its fat content is relatively low, but once a large amount of shredded egg and pork skin is added, the fat level may increase more than sevenfold, requiring extra attention. As for small dishes like cold cucumber salad, they often contain added sugar and sesame oil, making it easy to unintentionally consume excess refined sugars and fats, especially if choosing the spicy flavor, which may add even more calories.

In terms of pickles, Korean kimchi is seasoned with chili and salt, having very low calorie and fat content, while Taiwanese pickles often incorporate sugar. Although the fat content is not high, diabetic patients still need to monitor their intake of pickles. Golden kimchi, due to the use of bean paste and sesame oil, has significantly increased calories, with every hundred grams potentially amounting to two-thirds of a meal's fat content; when paired with fried foods, it can easily lead to exceeding calorie limits.