As before said “socialbites.ca” oncologist Anton Ilyin, the most harmful salads on the festive table can be called Olivier, herring under a fur coat, crab and mimosa. Professor, nutritionist and wellness coach Dmitry Soin said there are also ways to mitigate their negative effects on the body.
According to him, the main and general rule is to refuse purchased mayonnaise when preparing it.
“Mayonnaise, with its large amount of trans fat content, is one of the most harmful products today. Our body cannot absorb them, so the level of “bad” cholesterol rises many times, the risk of atherosclerosis, stroke, heart attack, diabetes, obesity, systemic inflammation and oncology increases,” explained the nutritionist.
If you don’t want to give up mayonnaise altogether, you should make your own. Even if you make it according to the classic recipe, the sauce will be high in calories but not carcinogenic.
“As for Olivier, you can make your job easier if you replace the sausage with lean meat or poultry. Best for fish. Olivier is becoming more and more popular with salmon, for example. In this case you get a balanced amount of protein, fat, carbohydrates and as a bonus Omega 3. Don’t forget , processed red meat and especially sausages are the leaders in carcinogens,” said Professor Soin.
If we are talking about replacing sausages in Olivier with poultry, it is important to understand that in the factory version it may contain antibiotics and hormones.
“Look for farm-raised, or better yet, home-raised chicken, duck, or turkey meat. As for cucumbers, add to Olivier not only salted, but also fresh cucumbers. So the salt will be much less, and the taste will be softer, ”said the nutritionist.
When buying products for herring under a fur coat, you should choose the lightest salted herring, and not salt all other ingredients. Thus, it will be possible to prevent pressure fluctuations, swelling and swelling.
“Try adding raw, not boiled, carrots to this salad to reduce the sugar surge a bit. Glycemic Index [способность повышать уровень сахара в крови] raw carrots – 35, on the green list. It flies up to 85 in boiled carrots – this is already a red list, ”warned Soin.
In crab salad, in her opinion, it is worth replacing the crab sticks with seafood. Real crabs or more budget squid and shrimp are appropriate here. Rice can be eliminated completely, or you can soak it well before boiling – this will remove some of the starch and lower the glycemic index of the product.
“Chop a red, yellow, or orange bell pepper into your salad instead of or with corn. Sweet cherry tomatoes are also suitable,” advised the expert.
When it comes to mimosa, it is important to refuse canned food: fresh salmon for this salad is best steamed or baked in the oven. This will make it tastier and healthier. Like rice, potatoes can be soaked before cooking – this will remove excess starch.
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