“Healthy” weight gain during the festive season?Teach you 6 tips for Chinese New Year healthy diet not fat secret!

2022-04-26 0 By

Are Chinese New Year foodies gorging on food over the holiday?As friends and family gather around the Lunar New Year, how to enjoy food and stay healthy and avoid getting fat during the festive season?During the festival, mountains and seafood and all kinds of meat have become the symbols of “wealth” in traditional Chinese concepts. In contrast, plant-based food on the dinner table during the Spring Festival is often scarce.In fact, this diet is putting the cart before the horse.When arranging meal, should give priority to with plant sex food, animal sex food is complementary, food diversification.Will tell to tell specific how to balance collocation meal below, scientific control quantity of heat absorbs, prevent get fat: 1.Coarse grains account for 1/3 of the food when cooking.Compared with white rice and noodles, roughage contains high dietary fiber, protein and vitamins. It has a strong sense of satiety, slower digestion and absorption, and can reduce intake.The dietary guidelines for Chinese residents suggest that the recommended daily intake of whole grains and beans is 50-150g and potatoes 50-100g.2. Eat more vegetables, fruits should be appropriate and staple food contrast, vegetables belong to low calorie content of food (a jin of green leafy vegetables only produce about 90 calories of heat, equivalent to a square bag), and contain rich dietary fiber, can enhance the sense of satiety.It is worth noting that the fructose content of some fruits, such as bananas, durian, longan, dates, etc., should be properly controlled within the recommended range.The recommended daily intake for vegetables and fruits is 300-500g and 200-350g, respectively.Try to eat a variety of fruits and vegetables in a variety of colors.It is inevitable to eat big fish and meat during Chinese New Year, so choose meat that is easy to digest and low in fat: fish, shrimp, skinless chicken and duck are the main meat, followed by lean pork, cattle and sheep (rich in high-quality protein).Try to avoid foods high in cholesterol (such as animal offal) and cured and smoked meats.Dietary guidelines recommend 40 to 60 grams of meat from livestock, 40 to 75 grams of fish and shrimp, and 40 to 50 grams of eggs per day.It is inevitable to eat too much during festivals, so we don’t need to accurately calculate the intake of meat at each meal. If there is a lot of meat at lunch on that day, we should eat less meat at dinner, and so on, and make flexible adjustments.Two, diet, not overeating when eating should not binge, but should eat slowly, each mouth of food chewing 20-25 times, so easy to get a sense of satiety.Because it takes about 20 minutes for the brain to receive the signal of “fullness,” eating too fast can easily lead to overeating. It is better to eat 80 percent full at each meal.Change the fixed bowl to eat, 250ml standard bowl is not too small, can easily control food intake.When cooking, choose the best way with less oil and less salt, such as mixing, boiling, steaming, with light.Salt should be less than 6g a day, and the recommended daily intake of oil is 25-30g.Limit alcohol and beverage intake Drink in moderation, do not drink too much.In fact, alcohol has a very high calorie content, producing 7 kilocalories per gram of alcohol (close to 9 kilocalories for 10 grams of oil).Moreover, wine contains a large amount of maltose, amino acids and other substances, which will be converted into glucose after entering the human body. If sugar is not completely metabolized, it will be converted into fat accumulation in the body, resulting in obesity.Drinking alcohol is not good for your health.The daily alcohol consumption of men should not exceed 25g (equivalent to 750ml beer, 250ml wine, 75ml 38% liquor and 50ml high liquor), and that of women should not exceed 15g (equivalent to 450ml beer, 150ml wine, 50ml 38% liquor and 30ml high liquor).Most sugary drinks contain about 8-11% sugar, and some contain more than 13%.If you do not want to gain weight, you should pay attention to limit the intake of carbonated drinks, milk tea and other high-energy, high-sugar drinks, not drink as water.At the dinner table, plain water, weak tea, unsweetened yoghurt and fresh fruit juice are healthy alternatives to alcohol and beverages.Four, snack choices have pay attention to delicious snacks, but the “hidden calories” can not be ignored: for example, common snacks: Devu hazelnut chocolate 100(g) calories =568 kilocalories, blue cookie 100(g) calories =525 kilocalories, Pringles original potato chips =25(g) calories = 578 kilocalories, equivalent to a meal of calories.Therefore: pay attention to eat less high-sugar, high-salt, high-fat snacks, including biscuits, cakes, candy, preserved fruit, chocolate, egg yolk crisp, ice cream, puffed food, etc..In addition to being high in energy, many processed foods also contain trans fatty acids, which increase the risk of obesity. The World Health Organization recommends that calories from trans fatty acids should not exceed 1% (≈2 grams) of total food calories per day.So prioritize fresh fruits and dairy, and eat unprocessed nuts in moderation (about one palm of your hand per day).Five, special groups of people should pay attention to the elderly with cardiovascular and cerebrovascular diseases, especially to avoid high-fat diet, excessive drinking, overeating and so on.Hypertensive patients eat a diet low in oil, sodium, calories, cholesterol and animal fat.People with gout or hyperuricemia should reduce their intake of thick meat soups, animal offal and seafood.Diabetic patients should pay attention to the timing and quantitative diet, eating order: soup, vegetables, meat, coarse grain staple food.Six, physical activities can not stop tube mouth, take legs!During the Spring Festival, instead of sitting for a long time at home, it is better to grasp the good time of reunion, about family and friends, every day 45-60 minutes of outdoor sports, together with walking, climbing, running, cycling, playing ball, etc., to energy consumption say hi-hi, to fat troubles say bye-bye!Disclaimer: This article is reproduced for the purpose of passing on more information.If the source is wrong or violated your legitimate rights and interests, please contact the author with proof of ownership, we will promptly correct, delete, thank you.Email address: newmedia@xxcb.cn