Alcohol is also high in calories! Follow the 6 principles of Spring Festival diet

As soon as the Spring Festival comes, mothers-in-law start to prepare dishes and wait for the children who have left their hometowns to work hard to come home and surround the fire. Whether it is a meal around the fire, snacks, snacks, or snacks, colorful food not only brings good luck, but also symbolizes abundance every year. But while you're relaxing, don't indulge your appetite and cause eating problems. Chen Shiting, a nutritionist at Kangning Hospital, said that when eating during the New Year, keep in mind the following 6 principles to prevent the body from sounding the alarm:

1. It is best to be 7 minutes full

In recent years, many experiments have emphasized that eating too much Being full will put a burden on the body, but being "70% full" can improve the body's metabolism, delay physical aging, and make you feel better. It is recommended to chew slowly when eating and put down the bowl and chopsticks when you are seventy full to avoid taking in too much food.

2. One grain, two meat, three fruits and vegetables

A balanced diet is very important. It is recommended that the portion size of each meal is "1 bowl of staple food, with 2 servings of protein, and 3 servings of fruits and vegetables.” A serving of beans, fish, meat and eggs is about the size of half a palm, a serving of cooked vegetables is about half a bowl, and a serving of fruit is about the size of a diced orange or half a banana. For example, you can eat a bowl of whole grain rice with 1 portion of fish, 1 portion of tofu, 2 portions of vegetables and 2 portions of fruit.

3. Choose natural ingredients

When gathering around the fire on New Year’s Eve, many families will choose to eat hot pot. It is recommended that hot pot use natural fresh vegetable soup base, choose fresh meat, vegetables, mushrooms, fish and tofu, and avoid processed hot pot ingredients, such as sweet and spicy, fish dumplings, egg dumplings, tribute balls, etc. It is difficult to tell whether the ingredients are fresh or not. Processed foods are often made with high levels of oil, salt and additives, which can easily put a strain on the body. People with kidney disease, high blood pressure and metabolic syndrome should avoid them.

4. Steaming, roasting and blanching replace frying and deep-frying

After the Chinese New Year, the number of medical visits for obesity and metabolic syndrome increases, most of which are caused by eating too greasy food. It is recommended that cooking methods such as steaming, boiling, roasting, stewing, and stewing should be used instead of high-fat cooking methods such as frying, frying, breading, and thickening to reduce the absorption of excess fat. For example, blanched dumplings instead of fried dumplings, steamed fish instead of pan-fried fish, grilled meat instead of deep-fried or pan-fried meat.

5. Eat only a small amount of snacks

Snacks of all sizes are indispensable during the Chinese New Year, but these snacks are the main cause of poor weight control, high blood pressure, and sudden rise in blood sugar. It is recommended to replace snacks made with high sugar and oil such as sugary drinks, cakes, and biscuits with relatively healthy sugar-free green tea, fresh juices, nuts, and dried fruits. Nuts are fats and should be eaten in moderation, just a handful at a time, otherwise they will still cause a burden.

6. Alcohol should be consumed in moderation

It is inevitable to drink alcohol during reunions of relatives and friends, but alcohol is a high-calorie food second only to fat. 1 gram of alcohol has 7 calories. The higher the alcohol concentration, the higher the calories. It is recommended that men should limit themselves to 2 alcoholic equivalents per day and women should limit themselves to 1 alcoholic equivalent per day. (One serving of alcohol equivalent = 30ml sorghum wine = 70ml rice wine = 120ml wine = 360ml beer.)

30 minutes of daily activity can enhance muscle strength and cardiopulmonary function

Nutritionist Chen Shiting said , eat and drink a lot during the New Year. In addition to the above dietary principles, exercise is also indispensable. It is recommended to accumulate at least 30 minutes of activity every day. You can go for a walk outdoors to stretch your muscles and bones, increase your cardiopulmonary function, strengthen your bones and muscles, relieve stress, and control your weight.

(Article authorized to provide / Youhuo Health Network) Join and pay attention to your health every day! LINE＠ ID: @ Subscribe to the Healthy Love Live audio and video channel and read health knowledge more easily: /supply/article/36819 Keywords: Chen Shiting, alcohol, 7 minutes full, natural food, Kangning Hospital, metabolic syndrome