The nutritionist called the ways to eat pancakes safe for the figure
Very soon, Russians will celebrate Maslenitsa, a traditional week with an abundance of treats and pancakes in a variety of variations. Anna Shafer, a nutritionist at the K+31 clinic on Lobachevsky Street, told Izvestia on February 13 how to spend a holiday without compromising her figure and well-being.
According to the expert, the key rule is moderation.
"Don't forget about the portion size: instead of a stack of five to eight pancakes, limit yourself to two or three at a time. One classic pancake with a diameter of about 20 cm is about 150-200 kcal, depending on the filling. Choose light options: instead of sour cream or butter, use a thin layer of cottage cheese with herbs or Greek yogurt with berries or fruits. If you add chicken breast, fish or low—fat cottage cheese, the pancake will become a full-fledged dish, and not just a source of fast carbohydrates," the nutritionist explained.
The expert also advises experimenting with recipes. Try replacing some of the flour with whole grain or oatmeal, add eggs and fruits for a natural sweetness. These pancakes will be richer in fiber and vitamins, and their glycemic index will be lower. For a variety, kefir options with mushrooms or cheese are also suitable — they are satisfying and not overloaded with fats.
The specialist recommends paying special attention to the overall balance of the day. If pancakes are planned for breakfast, you should start with a vegetable salad or a smoothie made from spinach and avocado to provide the body with fiber and avoid sudden spikes in blood sugar. In the evening, overeating will help compensate for a walk or light workout: about 30 minutes of walking can burn 150-200 calories.
In addition, it is important to maintain a water balance. According to the nutritionist, plain water or herbal tea helps to reduce puffiness and reduce cravings for sweets, which is especially important during the holidays.
On January 28, Valery Burmatnov, a lecturer at the Department of Grain, Bakery and Confectionery Technologies at Rosbiotech, called errors in frying pancakes on January 28. According to him, if the surface is not hot enough, the food will stick and absorb excess fat, if it is overheated, it will quickly burn on the outside, remaining damp on the inside.
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