Steaming and Boiling Foods: A Balanced Approach for a Healthy Lifestyle
While consuming steamed or boiled foods can offer certain health benefits such as weight loss, managing excess cholesterol, and reducing blood fat, exclusively eating steamed foods and avoiding oil-based dishes is not entirely beneficial for the body.
Side Effects of Relying Solely on Steamed Foods for Weight Loss
– Fat Deficiency
According to the Journal of Knowledge, TS. BS Truong Hong Son, Director of the Institute of Applied Medicine of Vietnam, fats not only provide energy but are also involved in the structure of cell membranes, especially nerve cells. They are essential for producing many types of hormones in the body. Additionally, fats act as solvents, absorbing fat-soluble vitamins such as vitamins A, D, E, and K.
A lack of fat affects the absorption of these vitamins, particularly in children, leading to growth delays, malnutrition, and concentration issues. In adults, vitamin deficiencies can result in problems like osteoporosis, joint pain, vision loss, and weakened immune system.
– Constipation
Oil lubricates the intestines, so its absence can lead to digestion difficulties.
A diet of only steamed foods may lead to potential health issues.
– Hormonal Imbalance
Exclusively consuming steamed or boiled foods can lead to a deficiency in essential fats and cholesterol, affecting hormone production and causing hormonal imbalances.
– Dry Skin and Dull Hair
A diet low in oil and fat reduces the absorption of fat-soluble vitamins, diminishing the body’s ability to moisturize the skin and hair, resulting in dull and lifeless skin and hair.
Dietary Guidelines for Effective Weight Loss
To lose weight, adopt a healthy diet that ensures sufficient nutrient intake.
– Increase Protein Intake
When trying to lose weight, consider increasing your protein consumption, which can come from both animal and plant sources. While many prefer chicken breast for its high protein and low-fat content, it only provides half of the protein required in a meal. Complement it with tofu, soy milk, and other protein-rich foods.
– Reduce Carbohydrate Intake
Consuming steamed foods high in carbohydrates can hinder weight loss. Control your carbohydrate intake by opting for vegetables or combining rice with nuts and seeds to increase fiber, vitamins, and minerals, promoting a feeling of fullness without excess carbohydrates.
– Use Oils and Fats Sensibly
Regardless of weight loss goals, ensure you consume a reasonable amount of oils and fats. Include fatty fish like salmon and tuna, rich in omega-3 fatty acids, and consider using oils like olive oil, which contains beneficial fats.
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