The Spring Festival is approaching, families have begun to prepare a delicious and rich New Year's Eve dinner, it is inevitable that the meal big fish and meat, after the Spring Festival themselves but bemoaned? The first thing you need to do is to get your hands on some of the most popular products and services in the world. During this time, it is more important to control the diet reasonably, to ensure balanced nutritional intake .

1. Reasonable control of calories

The human body in normal circumstances, caloric intake and consumption to maintain a balance. In practice, by estimating energy needs and checking the table to determine the amount of food eaten every day, and then arrange three meals a day according to this amount of food.

2. Reasonable choice of carbohydrates

Carbohydrate energy supply should normally account for 50% -60% of the total caloric energy, moderate amount of carbohydrates can improve sugar tolerance, especially obese patients should be appropriately limited, because its molecules are easy to be absorbed, easy to be converted into fat in the body. Usually eat fruit sugar, chocolate, desserts belong to this category, usually to eat less.

3. Increase the intake of dietary fiber

Epidemiological surveys and clinical studies have proved that dietary fiber has a role in reducing blood sugar and improve glucose tolerance, which has the effect of lowering lipids, lowering blood pressure, lowering cholesterol and preventing constipation. Some people are obese because of the lack of dietary fat can be converted into calories nutrients, these nutrients are vitamin B2, vitamin B6, niacin, etc., as long as the daily diet to increase the richness of these nutrients in the food, can promote the metabolism of the body fat, supplementation should be 12-28 grams of dietary fiber can be every day. .

4. Control the intake of fat and cholesterol

Fat is part of the body's energy source, the daily fat supply of energy accounted for 20-30% of the total caloric energy is good , should limit the intake of movable fats and cholesterol, to increase the polyunsaturated fatty acid intake, to reduce the amount of cholesterol intake, and to eat less high cholesterol foods, such as animal offal, Fish seeds, egg yolks, etc.

5. Choose high-quality protein

To increase the supply of protein, more soy, fish, poultry, lean meat and other foods, high-quality protein accounted for at least 1/3 of the total protein, the protein to provide calories accounted for the total caloric value of about 15% is appropriate.

6. Provide rich vitamins and minerals

Garlic seedlings, celery, leeks, fungus, mushrooms, kelp and other vegetables containing more dietary fiber, inhibit the effect of postprandial glucose may be better, some studies have shown that the konjac products, such as konjac flour, konjac silk, konjac blocks, konjac tablets, etc., can be significantly slowed down the rate of postprandial glucose elevation, as they Containing a large amount of soluble dietary fiber, ? Glucomannan, his sugar? Adsorption? ability to adsorb sugar is stronger. More than 500 grams a day, especially leeks, spinach, greens, oleander, celery, cabbage, broccoli, tomatoes, eggplant, mushrooms and so on.

Most fruits such as apples, pears, peaches, apricots, plums, cherries, grapes, citrus, grapefruit and other fruits have a lower GI and do not contain much sugar, about 200 grams per day.

7. Reasonable arrangement of meals

Should be reasonable arrangement of three meals a day, each meal regular quantitative, eat a good breakfast, lunch increased appropriately, dinner less. shall not eat before going to bed, to control snacks; to correct picky eating, partiality, overeating bad habits; to thick and thin, dry and thin, meat and vegetarian with a moderate amount of fish, meat, eggs, do not refuse pasta and cereals, to eat more mixed grains, coarse grains; food diversification, is not limited to a certain kind of food, to prevent monotonous food.