As autumn arrives, there is a folk saying of "putting on autumn fat", and everyone begins to take supplements. As the Mid-Autumn Festival and National Day holiday approaches, chrysanthemum yellow crab fat mooncakes are sweet, so crabs and mooncakes have become frequent guests on the table. However, experts believe that modern people's lifestyle, diet structure, and disease types are different from those in the past, so it is not advisable to blindly "supplement". There are many points that need to be paid attention to in autumn diet. It is especially important to replenish Qi and body fluids and prevent autumn dryness.

No matter how delicious moon cakes and crabs are, don’t be greedy.

As the autumn wind rises, the summer heat recedes, and as we enter autumn, “tonifying” has become the theme of many people’s dining tables. However, due to the cooling in autumn, the body's qi and blood should converge from the outside inward with the autumn qi, thus weakening the ability of the skin to resist diseases. This season of enjoying nutritious food is also a "troubled time" for people with many underlying diseases. Professor Chen Chaogang, director of the Clinical Nutrition Department of Sun Yat-sen Memorial Hospital of Sun Yat-sen University, pointed out that in order to make up for the nutrients consumed by sweating and physical activity in summer, appropriate supplements can be taken in autumn, but not excessive supplements, otherwise it may be counterproductive. Faced with eating crabs and moon cakes in autumn, he gave the following suggestions.

During the Mid-Autumn Festival, when families get together, mooncakes are the standard Mid-Autumn Festival. However, mooncakes contain a lot of fat and sucrose and are very high in calories. Excessive consumption can easily increase the burden on the gastrointestinal tract and cause symptoms such as loss of appetite and indigestion. It is recommended that adults should eat no more than 1/2 moon cake a day. The elderly, children and people with weak spleen and stomach functions should eat less. Patients with diabetes, hyperlipidemia and cardiovascular and cerebrovascular diseases should eat with caution or not according to their condition. Food.

The "sugar-free mooncakes" on the market only mean that the mooncakes do not contain sucrose, but instead add sugar substitutes such as sugar alcohols, which will not cause an increase in blood sugar immediately after eating. However, mooncakes themselves contain a lot of starch, which will eventually be converted into glucose in the human body, causing blood sugar to rise. Excessive intake will also cause excess energy and fat. Even for healthy people, it is not advisable to eat "sugar-free mooncakes" without restraint. For people with the "three highs" of high blood sugar, high blood fat, and high blood pressure, they should only try it lightly and appropriately reduce the amount of staple food and fat they eat that day. In addition, mooncakes and fragrant tea are known as a "fairy match". Cheng Jiehui, deputy chairman of the Traditional Chinese Medicine Ointment Professional Committee of the Guangdong Association of Traditional Chinese Medicine, suggested that after eating the sweet mooncakes, it is best to drink a cup of fragrant hot tea to quench your thirst. Promotes body fluids and eliminates greasiness.

Around the autumnal equinox, not only the mooncake market begins to boom, but also the crabs in this season begin to be full of yellow and fat meat. Hairy crabs have extremely high nutritional value. Crab roe is rich in vitamin A. Crab meat has the nutritional characteristics of high quality protein and low fat. However, crabs are not suitable for everyone. People with a history of allergies should avoid eating crabs. Patients with cholecystitis and gout should not eat crabs during acute attacks. People with coronary heart disease, arteriosclerosis, and hyperlipidemia should avoid eating crab roe. People with spleen and stomach deficiency should especially avoid eating too much. .

In addition, it is not advisable to buy dead crabs and avoid eating raw crabs (drunk crabs, uncooked), dead crabs and cooked crabs that have been stored for a long time. Crabs must first be steamed and cooked thoroughly, because this will not only avoid destroying the delicious flavor and nutritional value of the crab itself, but also prevent pollutants outside the crab and gastrointestinal contents from contaminating the crab meat. When eating crabs, it is best to remove the crab's gills, stomach, heart, intestines and other organs. Because crabs are cold in nature, people with cold deficiency should not eat more, and they should not be eaten with cold fruits such as persimmons and pears.

Pay attention to supplements in autumn

In autumn diet, you should first follow the basic principles of a balanced diet and scientifically and rationally adjust the dietary structure according to your work situation and physical characteristics. Professor Chen Chaogang said that autumn supplementation must be combined with personal physique and local environmental climate. In accordance with the basic principles of a balanced diet, he gave the following dietary suggestions.

1. Eat light meals and avoid greasy and heavy-flavored foods

Autumn is generally dry. When cooking food, follow the principle of "less oil and less salt" to reduce the occurrence of high blood pressure. Risks of blood lipids, hypertension and obesity.

For cooking, steaming, stewing, and boiling are preferred, followed by stir-frying. Avoid repeatedly frying food. Greasy and fried food is not easy to digest, will increase stagnation in the body, is not conducive to moisturizing, and may induce the recurrence or aggravation of chronic respiratory diseases. . At the same time, the intake of sweets, pastries, drinks, etc. should also be controlled.

2. Eat fruits and vegetables often, not just meat.

Eating too much meat can easily lead to internal heat, especially in the dry season of autumn, which is not suitable. While eating meat, you should eat more vegetables and fruits, which can effectively promote digestion and prevent obesity and hyperlipidemia. During the autumnal equinox, you can also eat more fruits and vegetables that are pungent, sour, sweet or have the effect of lowering lung qi, including apples, pears, pomegranates, mangoes, grapefruits, grapes, carambolas, hawthorns, white radish, etc. If possible, you can choose fruits and vegetables that grow naturally or mature in the season, such as bitter melon, lotus root, persimmon, autumn pear, tomato, etc.

Traditional diet therapy recommends ① stewed pears with red dates, sugar cane and white lotus root juice, lily porridge, etc., which can nourish yin and clear away heat, moisten dryness and quench thirst, clear the heart and calm the mind. ② Red, yellow and dark green fruits and vegetables, such as broccoli, carrots, kale, etc., are rich in β-carotene, which is beneficial to respiratory health. ③Fresh dates, kiwi fruits, green peppers, bell peppers, etc. are rich in vitamin C. Eating them regularly can help reduce the occurrence of colds and prevent respiratory diseases.

3. Drink more water and avoid overeating

The air in autumn is relatively dry, so you need to drink more water and eat more fruits and vegetables with high water content, such as pears and melons. vegetable. The daily water intake should be 1500-1700 ml. In the autumn in the south, the temperature is still high, so it is appropriate to drink 1800 ml or more. Followed by light tea, try to avoid drinking all kinds of drinks. The climate in autumn is pleasant and appetite increases, which often leads to overeating. Excessive intake can easily lead to obesity and overweight problems. Therefore, you should pay attention to moderate amounts of food in autumn, and do not indulge your appetite and eat and drink excessively.

Because the Autumnal Equinox happens to be a time when the yin and yang are in half, and the climate gradually transitions to a cool and dry solar term, the diet and health care of the autumnal equinox should shift from "nourishing yang" to "nourishing yin." Director Cheng Jiehui also shared his recipe for reducing dryness and promoting body fluids in autumn.

1. Lily and ginseng ground drink

Therapeutic effects: Replenish qi and yin, nourish the lungs and moisturize dryness. Suitable for people with yin deficiency and weak qi or dryness and cough.

Dietary prescription: Prepare 20 grams of raw rehmannia, 10 grams of lily, 10 grams of ginseng, and 15 grams of honey. Wash the raw rehmannia and lilies, add 600 ml of water, cook over medium heat until the soup is about 200 ml, put it in a stew pot, slice the ginseng, put it in the stew pot and cover it, simmer over low heat for one and a half hours, take it out and let it cool down slightly. Add honey and mix well.

2. Chenmei Pu'er tea

Therapeutic effects: quenches thirst and promotes fluid production, digestion and nourishes the stomach. Suitable for people with dry mouth and throat, loss of appetite and indigestion.

Dietary prescription: Prepare 10 grams of Pu'er tea, 5 grams of tangerine peel, and 10 grams of ebony plum. After washing the tangerine peel and ebony plums, cut the tangerine peel into pieces and cut the ebony plums into pieces. Put the Pu'er tea, tangerine peel and ebony plums into the teapot together, pour in boiling water, pour out the first brewed tea, refill the boiling water, and filter out the tea soup. drink.

3. Chestnut, Tremella and Millet Porridge

Therapeutic effects: nourish yin and moisturize dryness, nourish the spleen and strengthen the stomach. It is suitable for people with autumn dryness that damages yin and weak spleen and stomach.

Dietary prescription: Prepare 100 grams of chestnuts, 10 grams of white fungus, 50 grams of millet, 5 grams of wolfberry, and an appropriate amount of rock sugar. Soak the white fungus in warm water, peel the chestnuts and break them into small pieces for later use. Add an appropriate amount of water to the casserole, add white fungus, bring to a boil over high heat, add millet and chestnuts, turn to low heat and simmer slowly for about 45 minutes, then add rock sugar and cook until the rock sugar is completely dissolved, turn off the heat, add wolfberry, cover and simmer 10 minutes is enough.

4. Lotus root and Huaishan spine soup

Therapeutic effects: nourish yin and moisturize dryness, strengthen the spleen and replenish deficiency. It is suitable for people with spleen deficiency and yin injury, dry lips and skin, physical weakness and weak spleen.

Dietary prescription: Prepare 500 grams of lotus root, 500 grams of fresh yam, 500 grams of pork spine, 2 candied dates, and 3 slices of ginger. Wash the lotus root and yam and cut into pieces. Wash and cut the pork spine into pieces and blanch them in water. Put them into the pot together with other ingredients. Add an appropriate amount of water. Boil over high heat first, then simmer over low heat for two hours. Add salt to taste. edible.

Intern: Zhang Jianlin

Correspondent: Huang Rui, Zhang Yang, Song Liping