讀後心得

When eating out, choosing small dishes as appetizers can stimulate the appetite, but the calories are often hidden in the deliciousness, making them hard to detect. Nutritionist 蘇妍臣 points out that some seemingly healthy vegetable side dishes can turn into fatty landmines during the cooking process. She suggests that each meal should include three types of ingredients: "vegetables, meat, and rice," in a ratio of 2:1:1, which can help control calorie intake. Braised kelp and braised radish have lower fat content, while braised dried bamboo shoots tend to be higher in fat due to their common pairing with pork belly, making it easy to consume too much. If you choose braised cabbage, avoid adding egg silk and pork skin, as this will significantly increase the fat content. For cold dishes like cucumber and kimchi, be mindful of the fat and sugar in the dressings to avoid unintentionally going overboard.

Choosing several small dishes as appetizers when eating out can stimulate appetite, but the calorie landmines may be hidden within the delicious food and are hard to detect. Nutritionists point out that a very popular traditional small dish is unexpectedly a culprit of fats! When dining out, it's essential to be extra cautious with selecting small dishes; even seemingly healthy vegetables, if not cooked properly, can become a "fat landmine," leading to unintentional excess fat intake.

It is recommended that each meal should include three ingredients: "vegetables, meat, and rice," in a ratio of 2:1:1, which can help control calorie intake.

• Pickled kelp and pickled radish have the lowest fat content because snack shops typically do not add fats after heating; they only add a little soy sauce, allowing them to be served without excessive fat intake, making eating more reassuring.

• Regarding green vegetables, it is usually assumed that boiled vegetables have lower fat content than stir-fried ones, but the opposite is true! 100 grams of stir-fried greens require about 5 grams of oil, while 100 grams of boiled greens might be drizzled with about 12.5 grams of oil. Therefore, when ordering boiled greens, you can ask the restaurant to use less oil, pairing it with a little shallot oil and soy sauce to effectively reduce fat intake.

• Pickled bamboo shoots themselves are low in calories, but they are often cooked with pork belly or other fatty ingredients, which can cause a portion of 100 grams of braised bamboo shoots to contain half of the meal's fat, leading to excessive fat intake.

• As for cabbage stew, if it does not include egg shreds or pork skin, the fat content is relatively low; once these ingredients are added, the fat content may increase sevenfold, warranting special attention.

• For refreshing cold dishes like cold cucumber salad and pickled radish, they often contain added sugar and sesame oil, which can lead to unintentional excessive sugar and fat intake. If you are a fan of spicy flavors, choosing spicy varieties may also include chili sauce or chili oil, further increasing calories and fat.

• Regarding kimchi, Korean kimchi has relatively low calories and fat content, while Taiwanese kimchi may have added sugar. Although not high in fats, diabetic patients still need to be cautious about the amount of kimchi consumed. Golden kimchi, due to the addition of doubanjiang and sesame oil during preparation, can contain two-thirds of the meal's fat per 100 grams, and when paired with fried foods, the calories can easily become uncontrollable.