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Russia's Potential Cut in Grain Exports Won't Lead to Major Problems in Europe, Expert Says_我的网站

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一 | Russian Agriculture Minister Dmitry Patrushev said Friday that the country might be forced to take some 50 million tonnes of grain off the market after this year’s crops fell short of the 130 million tonne target.,"I don't expect major problems in Europe in both categories of grain, for cattle breeding and for human consumption, since this year's crops were excellent despite the drought at the end of the season. The problems, if they arise, will be in the Middle East and Africa, and maybe in some countries of Southeast Asia," Gisele Fichefet said.,The only problem facing Europe, Fichefet said further, is a low nitrogen content of the wheat crop in many places, which means it will not be used in the baking industry but only for livestock feed.,Russia was the world's top exporter of nitrogen fertilizers in 2021, the most valued variety, according to the UN Food and Agriculture Organization (FAO). Many European and Central Asian countries rely on Russia for over 50% of their fertilizer supply, and shortages are expected to extend to next year.,Russia is also the world's largest exporter of wheat, with Ukraine in fifth place. Together, the two countries account for more than one-third of global cereal exports and a half of the world's sunflower oil export market.,FAO predicted in March that supply disruptions in Russia and Ukraine could affect some 50 countries that depend on the two for 30% or more of their wheat supply. Many of them are low-income countries in northern Africa, Asia and the Near East.,AfricaAnti-Russia Sanctions Left Africa Without Access to Grain and Fertilisers, African Union Chief Says3 June, 11:13 GMT,Fichefet said it was "not so much a price problem, as a delivery issue" because price fluctuations had not been more than 20% up or down since the start of the Ukrainian conflict. A UN-brokered deal among Russia, Ukraine and Turkey has at least temporarily stabilized the prices. That may change if Russia slashes grain exports, she predicted.,The West has repeatedly accused Russia of undermining global food security. Moscow argues that Western sanctions on financial transactions and maritime transportation have disrupted global food supply chains, curbing the access of Russian food products and fertilizers to markets. The deal, agreed in Istanbul in July, seeks to facilitate the transport of grain and foodstuffs from Ukrainian ports, while simultaneously addressing limits on Russian exports.。　　如今，外卖已融入现代生活，成为很多人日常饮食不可或缺的一部分。然而，“方便”与“健康”之间，横亘着一条需要主动跨越的鸿沟。　　其实，外卖不等于垃圾食品，关键在于如何点。只要掌握方法，外卖同样可以吃得营养、均衡、安心。　　蔬菜过半，主食减量　　许多外卖套餐，本质上是“碳水炸弹+油脂陷阱”：一大份米饭配几根青菜和薄薄几片肉，或是一碗面条上零星点缀着几片肉和菜叶。因此，选外卖首先要学会看比例，一份合格的健康外卖，蔬菜应占餐盒的一半，蛋白质占1/4，主食占1/4。如果发现外卖图片里米饭占了2/3，果断换一家。　　其次，避开关键词。尽量少点名称中带有“爆炒”“干煸”“油炸”“糖醋”“红烧”“回锅”等字样的菜品，优先选择清蒸、白灼、凉拌、炖煮等清淡烹饪方式。　　最后，对主食进行“升级”。

二 | 白米饭、白面条虽是默认搭配，但你可以主动减量——米饭只吃一半，省下的空间留给蔬菜；或者自备全麦面包、煮玉米，与外卖混搭；下单时备注“米饭换杂粮饭”，或选择提供糙米、燕麦饭的商家，多花两元钱，升糖速度就能降一半。　　蛋白优选，配菜作主　　蛋白质的选择直接影响饱腹感和营养质量。优先选择去皮鸡腿、清蒸鱼、白灼虾、豆腐、鸡蛋、瘦牛肉；尽量避开炸鸡排、红烧肉、肥牛卷以及腊肠、培根、午餐肉等加工肉制品。

三 | 若是点麻辣烫或自选菜，可适当多拿豆腐、豆皮、鸡蛋、瘦肉片，少选丸子、午餐肉和肥牛卷。

四 | 　　蔬菜方面，外卖常见的问题是量少、油重、盐多。最直接的办法是单独加一份焯水青菜，并备注“少油少盐”；或者自备一根黄瓜、一个番茄，饭前先吃掉，既增加膳食纤维，又能自然减少主食摄入。　　更高阶的做法是，把“配菜”变成“主菜”。

五 | 比如点一份蒜蓉西蓝花，搭配小份米饭和鸡胸肉，远比一份油腻的盖浇饭健康得多。　　酱汁分装，蘸食减量　　外卖的“灵魂”酱汁，恰恰是热量和钠的“重灾区”。点餐时务必备注“酱汁分装”，吃的时候蘸着吃，而不是全部拌进去，这样可减少30%—50%的酱料摄入。若商家不支持分装，至少要求“少酱”或“免酱”，自己用醋、生抽、蒜末简单调味。别小看这一勺——少放一勺酱，约等于减少50千卡热量，日积月累效果可观。　　日常养成这5个点餐小习惯，健康效果会加倍：餐前先喝一杯水，自然减少进食量；进餐顺序上，先吃蔬菜，再吃蛋白质，最后吃主食；对附赠的酸梅汤、腌制小菜等“配餐”保持警惕，能不碰就不碰；少点“饮料套餐”，可乐、奶茶足以抵消你的健康努力；吃到七八分饱就停下，不要勉强吃完。

六 | 　　六类外卖，格外注意　　六类常见外卖需格外注意，各有避坑策略：　　盖浇饭：菜汁油盐全渗入米饭，是最大隐患。优先选番茄炒蛋、青椒肉丝等清爽浇头，避开红烧肉、回锅肉；吃前先沥掉汤汁，不拌饭。　　面条/米线：弊端是面多菜少、汤高盐高油。选择时优先选清汤底(不选红油、骨汤)，多加一份蔬菜和一份肉，面吃一半即可，汤尽量不喝。　　麻辣烫：其实是最易操作的健康外卖。