Introduction of delicious and healthy methods of New Year's Eve

The annual Spring Festival is coming again, New Year's Eve: Eat new ideas and eat health. The Spring Festival is a festival of gathering, a feast of food and a gluttony of taste. Since the New Year's Eve, high-frequency food has been presented to people. Experts pointed out that during the festival, while enjoying delicious food, we should also pay attention to keeping healthy. This requires not only efforts from the perspective of collocation, but also a little wisdom to resolve food accumulation and keep a good figure.

New Year's Eve

If the holiday food is a feast, then "New Year's Eve" is undoubtedly the "top card" and the highlight of this feast. Nutrition experts pointed out that the following principles are the key to how to eat new ideas and health when cooking New Year's Eve every year.

Mastering the Three Principles New Year's Eve is delicious and healthy

A 1: 2 match between meat and vegetables

One of the basic requirements of a healthy diet is to match meat and vegetables, and New Year's Eve is no exception. Wang Yumei, the nutritionist in charge of the Nutrition Department of the First Affiliated Hospital of Tsinghua University, said that no matter whether you bring your own New Year's Eve dinner at home or eat out, you should make sure that the combination of meat and vegetables is reasonable. Wang Yumei suggested that on the dinner table of the New Year's Eve, it is necessary to match meat and vegetables, and it is best that the amount of meat and vegetables accounts for 1/3 and the amount of vegetarian dishes accounts for 2/3. If you don't think it's rich enough, you can also add some half-meat and half-vegetarian dishes, but it's best to make up 1/3 of the vegetarian dishes.

Regarding the choice of vegetarian dishes, Wang Yumei suggested that you can choose green vegetables (green vegetables, etc.), red vegetables (carrots, tomatoes, pumpkins, etc.), edible fungi (such as mushrooms, fungus, etc.), and you can also add some root vegetables (potatoes, lilies, lotus roots, yams, etc.) and bean products. For meat dishes, it is recommended to choose aquatic products such as fish and shrimp, poultry such as chickens and ducks, beef and mutton, eggs and so on. Experts said that overall, the total fat content of white meat is relatively low, so it is recommended to choose white meat. In addition, although beef is red meat, its fat content is also low compared with pork, so it can be chosen.

On the dinner table, the proportion of hot and cold dishes is also particular. Wang Yumei suggested that cold dishes can adjust the taste and supplement vitamins. However, eating too much cold food in winter will lead to gastrointestinal dysfunction, so cold dishes on the dinner table should be a minority. Wang Yumei said that for the purpose of vitamin supplement, cold dishes are recommended to have a bumper harvest, which does not destroy nutrition and is easy to operate.

You should eat less oil and salt than more

Excessive intake of oil and salt can easily lead to arteriosclerosis, hypertension, diabetes, etc. If you eat out, you should pay special attention to the oil consumption of restaurants. Because cooking oil is generally more used outside, you'd better ask for less oil and salt in advance when eating out. If you cook at home, Wang Yumei said that if there is enough stewed chicken, duck and fish, it is recommended not to cook braised dishes to avoid eating too much fat. You can make some hot mixed and cold vegetarian dishes to reduce the amount of oil used. Because there are many dishes, especially meat products with heavy taste, it is easy to consume too much salt, so stir-fry or salad should be as light as possible to control the salt intake.

In addition, many people like to choose exquisite snacks such as fried rice cakes as the main food of the New Year's Eve. Wang Yumei pointed out that the thickness of the main food should be matched, and hard or sticky foods should be selected according to their own physique to prevent indigestion.

Take-out food should be chosen as little as possible

For convenience, many families will choose some semi-finished products or order take-out food when they bring their own New Year's Eve dinner at home. Wang Yumei said that semi-finished products are convenient for cooking, but we should pay attention to the choice of supermarkets, with reliable hygiene and fresh raw materials. Ingredients such as cucumber, carrot, coriander, etc. should be cut and mixed now to prevent excessive loss of nutrients. As for take-out, Wang Yumei suggested not ordering take-out as much as possible, because no matter whether it is a restaurant or a restaurant, the oil used in cooking is not as exquisite as that used at home, and the amount of oil used is also large, so eating out or taking out often is not good for health.

One dish per person

During the Spring Festival, it is inevitable that food will be overeating at present. Experts point out that this will probably lead to illness, and it will even destroy the beautiful figure that you have worked hard to maintain on weekdays. Therefore, in order to keep slim, Wang Yumei suggested that it is best to calculate the food quantity of a family, and avoid cooking more or ordering more food, which will lead to excessive calorie intake of the family.

according to Wang Yumei, the average amount of livestock and poultry meat per person per day does not exceed 51-75g, fish and shrimp 51-111g, eggs 21-51g, vegetables 511g, fruits 411g, bean products 31-51g, dairy products 311g and staple food (cereals and potatoes) 251-411g. If it is a New Year's Eve dinner, the amount of food consumed at noon is slightly reduced, but the number of dishes for the New Year's Eve dinner is half of the above, and the staple food is 51-111 grams, with an average of one dish per person.

it's unhealthy to mix wine and drink cattle

how can we be without drinks during festivals? Wang Yumei pointed out that drinking alcohol should be moderate during the Spring Festival to prevent the risk of hypertension and stroke caused by excessive drinking or drinking hard liquor, damage the functions of the liver, lungs and nervous system, stimulate the gastric mucosa, and cause gastric bleeding or perforation. Moderate intake of carbonated sweet drinks is less or limited, because rich dishes can easily lead to excessive intake, plus sweet drinks, it will consume too many calories. Patients with diabetes should pay more attention.

Wang Yumei recommended a festive atmosphere, and you can drink some low-alcohol wine, red wine, fruit wine, fruit vinegar, etc. In addition, the current market upward adjustment and wine, sparkling wine is also very hot. Blended wine or pre-blended wine is mostly an alcoholic beverage similar to cocktail, which is blended with fruit juice, drinks and some spirits. Wang Yumei introduced that the reason for sparkling wine is that carbon dioxide is produced by secondary fermentation. From a nutritional point of view, sparkling wine is not much different from ordinary wine. Although fruit juice and drinks are rich in vitamins and minerals, they also contain a lot of sugar. Excessive drinking of mixed wine will lead to excessive calorie intake, and drinking on an empty stomach will cause gastrointestinal dysfunction. Some blended wines contain white spirit, and drinking too much will cause alcoholism.

In addition, experts stressed that it is also incorrect to add sprite, cola and other carbonated drinks into wine. On the one hand, it destroys the original pure fruit aroma of wine, on the other hand, it also affects the original nutrition and efficacy because of the addition of a lot of sugar and gas, and at the same time, it can make alcohol absorb too quickly.

People may wish to use public chopsticks

Pay attention to food hygiene during the Spring Festival. Wang Yumei introduced that because the catering industry is mostly operated by hand, there are many links that are easy to pollute. Therefore, it is suggested to choose restaurants and restaurants with standard sanitary conditions as far as possible, and try not to choose raw or half-baked food when ordering. Packaged leftovers should be refrigerated in the refrigerator. Don't think that the temperature in winter is very low and careless, because the temperature in the room is always relatively high. The next day's meal should be heated and cooked thoroughly before eating.

In addition, Wang Yumei suggested that people use public chopsticks when having more meals. Because relatives and friends get together, although they are happy, no one knows who is in good health and who has not had a physical examination for a long time. Choosing public chopsticks is both hygienic and safe.

Take a walk after meals to help digestion

If you don't gain weight, you should control your intake. Wang Yumei suggested that you can eat some low-calorie fruits or vegetables before meals, so as to reduce the gastric internal volume, so that you will feel full when you don't eat too much, thus reducing the total intake. Also, when eating, the eating speed should be moderately slowed down. When there is food in the stomach, it will be reflected to the hunger center, telling you that you are not hungry, so you can eat less or not. Half an hour after a meal, you can do moderate activities, such as walking, to consume certain calories, reduce the accumulation in the body, and avoid obesity.

Snacks

Fruits and nuts have high nutritional value

During festivals, people can't stop their mouths. After dinner, they usually choose some casual snacks to kill time. In this regard, Wang Yumei pointed out that eating snacks reasonably and moderately is not only a kind of enjoyment of life, but also can provide certain energy and nutrients, and in some cases can also play a role in relieving tension. Snacks, as a food other than three meals a day, can supplement the energy and nutrients needed by the body, which is counted in the evaluation of energy and nutrient intake.

Wang Yumei said that snacks suitable for individuals should be selected according to their physical condition and the intake of dinner. If the energy intake of three meals is insufficient, snacks rich in energy can be selected to supplement them. For those who need to control their energy intake, foods containing more sugar or fat should be restricted appropriately; If you don't get enough vegetables and fruits for three meals, you should choose vegetables and fruits as snacks.

Wang Yumei suggested that snacks with high nutritional value, such as fruits, dairy products, nuts, etc., should be generally selected, and the nutrients provided should be used as a supplement besides meals.

In terms of eating time, Wang Yumei suggested that snacks should be eaten at an appropriate time, preferably between meals, so as not to affect the appetite for dinner. It should be 2-3 hours after dinner, but it is not advisable to eat within half an hour before going to bed. In addition, the amount of snacks should not be too much, so as not to affect the appetite and food intake of dinner. In the same kind of food, you can choose low energy to avoid excessive energy intake.

digestion-eliminating articles

Drink barley tea to relieve boredom and nourish the stomach

If you eat too much food continuously during the Spring Festival, you may be "full" at once. According to experts, at this time, greasy food can be solved by eating some food and medicine.

　> > Fruit

hawthorn and citrus promote digestion

According to Wang Yumei, foods that stimulate appetite and help digestion include hawthorn and citrus. After a full meal, drinking a glass of orange juice can relieve greasy food, eliminate food stagnation, and has the magical effect of quenching thirst and sobering up, because oranges are rich in organic acids and have the effect of promoting digestion. In addition, papaya is known as "the king of all kinds of fruits" and contains unique protease, which has a strong softening effect on meat containing protein. If you burn papaya with meat, it will not only be easy to burn crisp, but also reduce the greasy feeling. Eating papaya after meals can relieve greasy feeling; Hawthorn can increase coronary blood flow, reduce blood cholesterol and promote fat metabolism. Apples are rich in potassium, and rich pectin has the function of lowering blood cholesterol, which is good for solving greasy; Bananas also have the functions of moistening intestines, detoxifying and relieving greasy.

　> > Vegetables

The effect of radish and onion is good

Dietary fiber in vegetables can promote gastrointestinal peristalsis and relieve greasy, especially radish and onion, which have strong effects of relieving greasy and helping digestion. Eating raw radish can relieve stomach fullness. Onions contain almost no fat, and have the functions of calming the liver and moistening the intestines, which can reduce greasy feeling and inhibit the increase of cholesterol caused by high-fat diet.

　> > Drinks

Barley tea relieves boredom and protects the stomach

Drinking Barley tea or green tea can promote intestinal peristalsis and reduce the residence time of greasy food in the stomach, and it is best to drink warm tea, which can relieve boredom better than cold tea and protect the stomach. In addition, Sour Plum Soup is also a good choice. Sour Plum Soup is rich in nutrition and contains a lot of amino acids, trace elements, dietary fiber and other substances that are beneficial to human health. The main raw materials of Sour Plum Soup are mume and hawthorn, which are all effective deoiling foods. Among them, dried tangerine peel can inhibit the conversion of sugar into lipid, which has a good effect on removing greasy food in the stomach.

　> > Drugs

promote gastrointestinal motility

If there is too much accumulated food, you can use some digestive drugs to help the food digest as soon as possible, or use some gastrointestinal motility drugs to enhance gastrointestinal motility, but you must follow the doctor's advice or instructions.

　> > Related

Six indispensable foods for New Year's Eve

Recently, the World Health Organization recommended six kinds of best foods to people. Wang Yumei, nutritionist in charge of the Nutrition Department of the First Affiliated Hospital of Tsinghua University, said that these best foods can have a good health care effect if eaten properly, and if they appear on the dinner table of the New Year's Eve, they will bring you more delicious food and health.

Best vegetable: Sweet potato is the best vegetable against cancer, and it also contains a lot of cellulose, which is very beneficial for promoting gastrointestinal peristalsis and preventing constipation. Sweet potatoes are low in calories and can also prevent sugar from being converted into fat.

However, sweet potato produces acid in the stomach, so patients with gastric ulcer and hyperacidity should not eat it.

Best fruit: Papaya contains papain, which has anti-cancer effect, and also has the functions of invigorating stomach, promoting digestion, resisting inflammation and bacteria, lowering blood lipid and softening blood vessels. Papain is very beneficial to breast development.

However, pregnant women should be careful to eat papaya to prevent uterine contraction, which may lead to miscarriage and premature delivery. Papaya can be eaten raw directly, or stewed beef, papaya soup and green papaya trotters soup.

the best meat: goose and duck. Although the fat of goose meat and duck meat is not less than that of livestock meat, its chemical structure is similar to olive oil, which is beneficial to heart patients. Chicken is called "the best source of protein".

However, duck meat is cold, so it is advisable not to eat duck meat for the time being, because it is usually weak and cold, or because of anorexia, stomachache, diarrhea and dysmenorrhea caused by cold. In addition, it is best to stew goose and duck meat, and avoid adding a lot of oil and sugar to braise, which will increase the fat content and calories and is not conducive to digestion.

the best soup: chicken soup. Hen soup has the function of preventing colds, especially suitable for spring and winter festivals.

The best brain-protecting food: spinach, leeks, pumpkins, onions, broccoli, colored peppers, peas, tomatoes, carrots, small vegetables, garlic sprouts, celery and other vegetables, walnuts, peanuts, pistachios, cashews, pine nuts, almonds, soybeans and other shell foods, as well as brown rice and pork liver.

For the brain, fried food, instant noodles, hamburgers, fat meat and other foods can change the cerebrovascular wall, affect blood flow, and lead to cerebral ischemia.

the best oils: corn oil, rice bran oil and sesame oil. These oils contain a lot of unsaturated fatty acids, which are essential components of human tissues, and to some extent, they can also reduce the chances of suffering from hyperlipidemia, atherosclerosis and coronary heart disease.

However, it is better to mix vegetable oil and animal oil at the ratio of 1∶1.5.