驚人發現❗外食族最缺的2種營養素，醫師教你馬上補足！吃素外食有妙招❗醫師公開1秘訣＋6款高鐵蔬果；早餐店均衡攻略，不怕胖又顧營養，掌握食材營養是關鍵｜ 鄭秋霞醫師｜她健康She Health

Where do you want to go to buy your food? This can be slightly planned. Then the next is that the food group should pay attention to nutrition. What I see is that most of the food groups have less protein intake. But it's just vegetables and fruits. What we just talked about is that it's easier to have less. There is even less iron and calcium intake. Welcome to watch She is Healthy. I'm Dani. I don't know if you are a food group. If you are a food group, you must watch today's program. Today, we invited Dr. Zheng Qiuxia to the show. Hello, Dr. Zheng. Hello, Dani. Hello, everyone. I'm not very suitable to talk about this topic today. Because I'm not a food group. But I know that some of my friends are food groups. They just don't cook. One is that there is no kitchen at home. The other is that they are too busy to cook. But they still have to eat. So at this time, we want to discuss with everyone how to eat healthy outside. I'm very willing to talk about this. Because I'm a food group. Really? Shouldn't you be cooking? No, I only cook one meal a week. I think that everyone now has a lot of opportunities to eat out. Under the conditions of eating out, we still have to pay attention to health. There must be some tips. For example? For example, everyone knows that we should eat less oil and salt. Try to eat light. But in fact, it's hard for us to pay attention to every meal. But if we use a cycle, for example, two or three days to make a cycle plan, in fact, it can still be done. For example, I cook for seven days a week. I only pay attention to oil, salt, and sugar for two or three days. Because it's mainly fried outside. Yes, maybe you didn't prepare for lunch. Then you ate a fried chicken leg or fried ribs. For dinner, you can choose to eat light. For example, you go to a noodle shop, order a bowl of noodles, blanch the vegetables, and cut a little dried tofu. It's pretty light. If you don't have fruits ready, you can go to a convenience store and prepare today's and tomorrow's fruits. You can buy them together. In this way, there will be no shortage of fruits. In addition, you can also go to a breakfast shop. Breakfast shop? Yes, there are many breakfast shops. For example, there is a vegetable salad. You can prepare a vegetable salad for lunch in the morning with a piece of chicken or beef or chicken. In fact, it is very convenient to go to convenience stores in Taiwan. There is a convenience store just 100 meters away. The convenience store has chicken breast. There are many salads and fruits. In fact, there are many drinks. You can choose a drink like soy milk. It may be a better choice. In fact, what we want to share with you today is that although we ate a lot of fried food, salty food, and even a lot of MSG, we can choose a better food source Yes, where do you want to buy your food? This can be slightly planned. Of course, for example, if you want to prepare fruits, you still need a little time to go to the market to buy or you can go to a convenience store to buy. If you don't even have this little time, it will be very difficult. No, I think everyone is very good now. They will start online shopping. They will send it to you. Anyway, everyone is very good at group shopping. Anyway, everyone changes their mind. Don't just order bento to eat. You can collect it through colleagues and buy some fruits and vegetables. You can even buy some fruits and vegetables and put them in the company. You can also make it simple. And now delivery is also very convenient. You can still order whatever you want to eat. So it's not necessarily that only bento can be chosen. It's actually quite hard for foodies. Because basically, foodies may live outside. They may be far from home and have no family to take care of. So you have to know how to take care of yourself. In addition to choosing food, the doctor also told us that a week's planning is also very important. If you plan well, your eating habits can also improve. Next, foodies should pay attention to nutrition. This nutrition is what we choose through food, right? It's to choose a better buffet. It's not necessarily a buffet. In fact, you just need to know what the nutrition of our ingredients is. But it's hard for ordinary people to know. What are the big principles? This is what we need to remind you. You probably need to know what the nutrition of the food you eat is. Then make some plans. What I see is that most foodies have less protein intake. But vegetables and fruits are easier to lose. Iron and calcium intake are less. Why is there iron in red meat? In fact, nowadays, foodies eat less red meat. Most of the time, it's the combination of chicken and fish. It depends on your body. If you already have a little bit of low blood sugar, then you can sometimes choose, for example, beef. The nutritional value of beef is higher. Iron is also better. You can also choose, for example, some fruits that contain iron. What are the fruits that contain iron? Apple, cherry, dragon fruit, lotus root. In our healthy food, you can add a little bit. For example, sometimes we can eat a little bit of healthy food to increase our iron value. And the supplementation of calcium. Because the simplest supplementation of calcium is milk. But now I see many people don't drink milk. At most, they drink milk tea or something. Shouldn't it count? For example, supplementation of calcium. It's more difficult to cook pork rib soup. But I think milk is still a good supplementation of calcium. It's also very convenient to get. Some people say they have lactobacillus. In fact, in terms of milk, if you cook it salty, What do you mean by salty? For example, milk soup. But maybe you are lactobacillus, so you can't cook it yourself. Then you can, for example, eat a milk pot. You mean turn it into a soup. Yes, it has this lid. And cheese is also a good choice. Will it get fat? No. In fact, as long as the choice of starch is relatively small, try to reduce the amount of starch. It's better. Like I just said, like myself, I often go to the breakfast shop and tell them not to make bread. For example, chicken and vegetables. For lunch, sometimes it's chicken and vegetables. For dinner, prepare it at home. In this way, you won't eat so much starch for breakfast and lunch. In this way, you can relax a little bit for dinner. Your weight will not be uncontrollable. But I think for five grains, when you eat, sometimes there are five grains of rice on the table. In fact, you can change it occasionally. I want to eat white rice today. Yes. In terms of choice, try to make it diversified. In fact, the food culture in Taiwan is really very prosperous. There are still a lot of choices. Try not to eat only McDonald's or pizza. Don't eat all the vegetarian food. In this way, you will have more choices in terms of health. You will have more nutrition. Yes, our show is to bring you health. Although we don't encourage everyone to eat vegetarian food, it's good to eat occasionally. Because sometimes it's a kind of enjoyment. Yes. Of course, we still need a little healing from time to time. This is also very important for mental health. Yes. We should take good care of our mental health. Because sometimes mental health is not good, we may eat more. Yes, that's right. We may find that if a non-vegetarian person's nutrition is not balanced, he may feel uncomfortable in some parts of his body. Is there any health problem that non-vegetarians are more likely to have? Yes, in fact, non-vegetarians are more busy. Or in terms of personality, they are more lazy. Lazy? Yes. They may be too busy. If they are too busy, they often forget their physical condition. For example, they may already have high blood sugar, or high blood fat, or high blood pressure, but they don't know. If you can know these problems at an early stage, you will be more alert when choosing ingredients. You won't keep drinking sugar-free drinks, or eat high-fat food, like fried chicken. I think people still need to be reminded. So if non-vegetarians can do a regular health checkup, I think this is very important. In addition, non-vegetarians often forget what kind of food they need For example, you may be more of a heat-resistant type. Even if you are a non-vegetarian, you can still choose more nutritious food. For example, your vegetables and fruits need to be more nutritious. If you are a cold-resistant type, your hands and feet can easily get cold. Then you can choose more warming ingredients. For example, in winter, you can eat a little sesame oil chicken, a little lamb, which can improve your blood circulation. Of course, if you make a mistake, the problem will be more serious. So this is also a reminder for non-vegetarians. You need to know your own body type and your own health condition first. Then you need to know the characteristics of the food. Even if you are a non-vegetarian, you can still choose food that is suitable for you. I just remembered that a lot of vegetarians are also non-vegetarians. So if the nutrition is not balanced at this time, what should we do? If it is calcium, it may be supplemented with soybeans, dried tofu. If it is iron, how should it be supplemented? If it is vegetarian, of course there are fewer options. But in fact, there are quite a lot of fruits that contain iron. For example, the apples, grapes, cherries, red dragon fruit, lotus root, and even sweet vegetables are very popular now. These are all good iron supplements. Of course, if you are a vegetarian, you must exercise. Because exercise is a very important part of our blood circulation. So I also remind everyone not to be too busy, not even a little bit of exercise time. Try to take a walk outside when you are resting. Go hiking when the weather is good. Even if you are a non-vegetarian, you can still have good physical strength so that our blood circulation can be in a very good state. Yes, everyone can also join the doctor's hiking team and the rain ball team. That is physical activity. Very welcome everyone. Don't look at the doctor like this. The doctor has been playing basketball for five days now. Seven days. He plays rain ball every day. It's amazing. Just like this every day. And his husband too. Then the two of them are actually in different teams. Yes, different teams. Can't be in the same team. They will quarrel. Because they quarrel when playing rain ball. Yes, that's right. So everyone can choose. Girls can choose to join the doctor's team. Boys can choose to join the doctor's team. Let's exercise together to make our bodies healthier. Really, really. This is a good advice. So today, the most important thing is to share with everyone how we don't let our parents worry Also take care of your own health. I think this way, everyone will feel happy internally and externally. Feel the happiness of the body. The body is constantly happy mentally. The body is also happy. Because it's healthy. Yes. The whole person will be refreshed. So today I want to thank the doctor for coming to our scene. And thank you all for watching. See you next time. Bye bye.