Special dedication to the Spring Festival of the Lunar Year of the Dog

In a few days, we will welcome the Spring Festival of the Lunar Year of the Rooster. On the occasion of the Chinese New Year, editors have racked their brains for what kind of gift to give to the netizens who have always accompanied and supported us. At this time, it was suggested that paying attention to health is an inevitable requirement of residents in a well-off society, and a nutritious and healthy diet is an important indicator of quality of life. In the happy and peaceful New Year, we should use balanced nutrition to ensure the happy mood of our family. Therefore, there is a special plan for this issue-

On New Year's Eve, no matter how far apart and how busy the work is, people always want to go back to their homes and have a reunion dinner. This New Year's Eve dinner, also called "Family Fun", is a family banquet that people attach great importance to and a long-standing tradition of the Chinese nation. In folk customs, the New Year's Eve dinner must be extremely rich, usually with ten plates and eight bowls plus various wines. What kind of chicken, duck, fish, delicacies, the best dishes you can see in a year are put on the table to show excitement and prosperity. The varieties of food often have auspicious meanings, such as fresh fish, hot pot representing prosperous days, meatballs representing family reunion, and jiaozi symbolizing lucky money and treasure, and rice cakes. Of course, it is hoped that everyone will be promoted every year. Over the years, due to the improvement of living standards, many urban residents in China have greatly changed the way and content of New Year's Eve dinner. However, people in most places are still sticking to this custom of gathering family ties and looking forward to prosperity during the New Year.

Culturally speaking, the New Year's Eve dinner is an indispensable annual festival activity, which embodies the family cohesion of China people, contains the Chinese nation's psychology of looking forward to prosperity and cherishing reunion, and is also a part of national cohesion. However, in today's increasingly affluent life, rich diet and increasing concern for health, the problem of food health during the New Year's Eve and even the whole New Year's Festival has gradually emerged, and people are looking forward to a more scientific and rational holiday catering without losing its excitement and delicacy.

Eight sins of traditional New Year's Eve

If we analyze the dinner table of New Year's Eve, it is not difficult to sum up the basic laws of food composition, or the eight sins of traditional New Year's Eve:

Too much meat and less vegetarian food. The usual ratio is seven or eight meat dishes with two or three vegetarian dishes. Especially in some northern areas, according to tradition, vegetables are rarely on the table of New Year's Eve. The result of this situation is a serious shortage of dietary fiber, while fat and protein are seriously exceeding the standard.

Frying and frying, the proportion of fried food is higher during the Chinese New Year, and more oil is put in the dishes when cooking than usual. Traditionally, the north eats fried pasta as a snack during the Spring Festival, and the south often cooks fried rice cakes, fried fish, fried meatballs and fried chicken. Whether it's braised or soft-fried, crispy or dry-fried, boiled fish or crispy chicken, there is always a lot of oil in the cooking of dishes, and there is always a layer of oil floating in the soup and hot pot cooked with meat. The result is naturally that food energy is too high, which almost inevitably leads to high fat and high calorie intake.

During the New Year's Festival, chefs always try their best to win the first place in taste and attract family members and diners, so they will not hesitate to use all kinds of condiments to make dishes taste strong. Needless to say, the weight of soy sauce and salt is not delicious without monosodium glutamate and chicken essence, and it is difficult to have a hearty taste without pepper and pepper. However, this also means that the sodium content of dishes is too high, which is extremely unfavorable for controlling blood pressure; Excessive irritation is not suitable for controlling cardiovascular diseases; For patients with kidney disease, too much salt will aggravate the condition.

There are too many dishes, and the staple food is not weak. We hardly eat ordinary staple foods such as rice, steamed bread and rice congee, but mainly dishes and alcohol, with some "colorful staple foods". The so-called color is nothing more than putting oil, sugar and salt into grain. Fried rice, eight-treasure rice, hemp balls, jiaozi and fried spring rolls are all the same. In this way, the amount of salt and oil you get in a day is much more than when you eat at ordinary times.

The variety is biased, and the holiday staple food with insufficient coarse grains is mainly fine food. Although there are many varieties, it is made into rice, porridge, cakes, cakes, rice noodles, noodles, jiaozi and various snacks. The raw materials are nothing more than refined white rice, glutinous rice and refined white flour. These flour and rice often lose a lot of vitamin B during processing. As for all kinds of coarse grains, potatoes, beans, etc., there are few opportunities to board the dinner table of the New Year's Eve.

Overeating and stomach overload are always the busiest times. When the wanderers come back and get together for generations, it is inevitable that you will have a chopstick and I will add a spoonful. In addition, the dishes are rich and delicious, and it is difficult to control them to 8% full. The digestion speed of protein and fat is slow, and after several meals, it is inevitable that the stomach will be overloaded.

How sweet the drinks are, snacks and high-fat holiday table drinks are mostly sweet drinks, such as carbonated drinks such as cola, refreshing fruity drinks or other sweet drinks, while healthy drinks without calories such as tea are gradually excluded from the big table. Snacks are fried foods, cakes with high fat and sugar, or foods rich in oil such as peanuts and melon seeds. High-sugar and high-fat diet is an important factor leading to cardiovascular disease and diabetes.

Fighting to persuade people to drink, drinking too much is the so-called "every friend has a thousand cups less". People have reason to drink heartily during the New Year's Festival, and it is the easiest to drink too much. Alcohol itself contains calories, and it is an organic solvent and toxic substance. When drinking a lot, it is a severe test for the detoxification function of human gastrointestinal mucosa and liver.

According to the recommendation of China Nutrition Society, Chinese residents need more than 25g of staple food, 4-5g of vegetables, 2-3g of fruits, and a certain amount of milk and beans, while fish only needs about 1g per day to meet their nutritional needs, and 25g of oil per day is appropriate. Obviously, the composition of the New Year's Eve dinner is far from the requirements of a balanced diet.

"festival sickness" happens from time to time

Because of the abnormal diet during the festival, it is impossible to eat regularly or stop eating properly, and the composition of food is quite unreasonable, which easily leads to a series of health problems, and it is called the so-called "festival sickness" by people, adding incongruous notes to the happy and peaceful atmosphere of the festival.

one of the festival diseases: digestive system diseases are prone to various digestive problems after overeating. The so-called "fat chickens and ducks are bored with their intestines" often causes symptoms such as loss of appetite, indigestion and food accumulation in children, and even causes serious diseases such as acute gastroenteritis and acute pancreatitis in adults. The light ones can't eat normally, and the heavy ones are life-threatening.

the second festival disease: the acute attack of various chronic diseases, due to lack of rest, emotional excitement and overeating during the festival, especially the high fat and calories in the diet, can easily lead to the rise of blood lipids, blood pressure and blood sugar, and induce the attack of coronary heart disease, stroke and other diseases. If the elderly don't do what they can, don't pay attention to the feeling of the body, and blindly eat and drink, it will leave hidden dangers to the body. Even young and middle-aged people should be careful, because the onset age of cardiovascular and cerebrovascular diseases is getting lower and lower, and it is not uncommon to have a sudden myocardial infarction in their thirties and forties.

the third annual disease: alcoholism caused by excessive drinking. Chinese people have always had a tradition of frequently persuading alcohol, and people must drink beyond their physical capacity to express "sincerity" and "affection". Because of drinking too much, I believe most people have experienced or heard of it personally.

7 tips for nutritional balance of New Year's Eve

It is human nature to look forward to reunion and delicious food, and the national tradition of New Year's Eve cannot be lost. However, what to eat at the dinner table and how to integrate the diet with nutrition science on weekdays really need more attention from every family. In view of the existing problems, experts give advice to cooks:

Introduce more fresh vegetables. Under normal diet, the ratio of vegetables to meat should be 2: 1, and it is best to reach the level of 1: 1 for New Year's Eve. It is advisable to choose various delicious mushrooms, algae and new varieties of vegetables as part of the Spring Festival cuisine, which can not only meet the needs of diversified tastes, but also benefit the acid-base balance.

it is advisable to change coarse grains and beans into various snacks and snacks made from coarse grains and beans, such as sesame purple rice porridge, sweet-scented osmanthus red bean porridge, eight-treasure porridge, pea cake, bean flour cake, mung bean noodles, glutinous corn, milk, eggs and bean powder, etc. They can provide more dietary fiber, delay the rise of blood sugar and reduce the absorption of fat. It should be noted that too much oil and salt should not be added to these foods.

Baked sweet potatoes, steamed pumpkins, coconut taro, condensed milk yam, water water water chestnuts, etc. are all good holiday snacks. With a little effort, you can turn them into delicious food that makes your index finger move. Replacing traditional hot and dry foods such as peanuts and melon seeds with fruits can not only reduce the risk of getting fat, but also play a refreshing role in cold and dry winter.

It is out of date to give priority to refreshing cooking methods to fry and cook food, and it should not be the only taste of New Year's Eve. In addition to a few strong dishes, more steamed, roasted, cold, stewed and other dishes can be used to reduce the amount of oil in cooking and make some dishes with lighter spicy and salty taste and refreshing and pleasant color, which can also maintain the nutrition and flavor of the food itself.

It is a good holiday choice to use sugar-free drinks as holiday drinks, choose high-quality tea, rose, jasmine, osmanthus and other soaking water, or make tea with eight-treasure fitness raw materials. For young people who love fashion, they might as well choose a variety of flavored teabags, such as mint tea and lemon tea, which are fresh in taste, low in calories and healthy.

Bring dairy food to the holiday table. The nutrients that Chinese residents are easy to lack in daily life are calcium, vitamin A and vitamin B2, and these nutrients are just rich in dairy food. In the case of reducing sweet drinks, if you use fruit yogurt as a snack, yogurt mixed with fruit pieces as a dessert, and coffee with milk as a drink, you can improve the nutritional balance and be more beneficial to the health of the elderly and children. Yogurt, in particular, has the functions of improving gastrointestinal function and enhancing immunity.

Control food intake and drink reasonably. Since the diet has been greatly enriched, it is better to focus on the quality of food rather than the quantity. Since we pay attention to family reunion, we should focus on heart-to-heart communication instead of fighting and persuading.

when eating in restaurants, it is also suggested to follow the above principles and mix more reasonable dishes, staple foods, snacks and drinks.

paying attention to health is an inevitable requirement of residents in a well-off society, and a nutritious and healthy diet is an important indicator of quality of life. In the happy and peaceful New Year's Day, it is even more necessary to use balanced nutrition to ensure the happy mood of family members and let the ancient national traditions glow with healthy vitality in the new era. In order to increase the festive atmosphere, it is inevitable to drink alcohol, but we should change the habit of drinking strong liquor and drink a small amount of red wine, such as dry red wine.

Nutritional recipes for New Year's Eve dinner

After recognizing the problems in the content and form of traditional New Year's Eve dinner, we specially invited experts to carefully design a healthy and nutritious recipe for the readers of Family Medicine during the Spring Festival of the Year of the Rooster. Considering China's vast territory, in terms of diet, people in the east, west, south and north have formed different local flavors due to different geography, climate, customs and specialties. Two menus are designed in the north and south for readers' reference.

northern menu

1. Cold cuts

1. Honey juice yam yam (ginkgo and chestnut can be replaced) 1 grams, crystal sugar 25 grams, sweet-scented osmanthus 25 grams. When the yam is cooked, it should not be too rotten. Take it out. After the sweet-scented osmanthus with rock sugar is dissolved in water, sieve it and cook it again. When it is thick, put it into the yam and mix it well. Let it cool.

2. 4g of mustard lamb and mutton and 6g of pig's trotters, washed, blanched, and then added with appropriate amount of water. Cinnamon, dried red pepper, onion, ginger and various seasonings were simmered with slow fire, and then taken out. Onion, ginger, dried pepper, cinnamon and bones were removed, and the flesh was broken into small pieces, then put into the soup and boiled until the soup was thick.

3. Sliced cucumber with garlic

4. Pickled lotus flower

5. Braised duck with spiced sauce

6. Beef with sauce

7. Chicken feet with brine

8. Mixed salad. Wash apples, pears, strawberries and kiwis, peel them with cold boiled water, stone them, cut them into small pieces, and mix them with salad sauce.

second, hot dishes

l, 75g of braised beef tendon, 2g of lotus white, 5g of dried mushrooms, 1g of green onions and several dried red peppers. Stir-fry beef tendon with ginger, onion and butter, add mushrooms, peppers, soy sauce, salt, monosodium glutamate and other condiments into the pot, simmer them with slow fire, then stir-fry onion and lotus flower, and then put them in for a while.

2. Stir-fried chicken slices with ginger sprouts 4g sliced chicken breast, 15g sliced ginger sprouts, 1g sliced winter bamboo shoots, 1 egg, a little starch and chives. First, starch and egg white are used to size the chicken slices, and warm oil is used. Stir-fry ginger slices, winter bamboo shoots and shallots in oil before adding fried chicken slices and various condiments. Turn it slightly, and put it into the pot after boiling.

3. 1,g of silver carp head in casserole, 5g of brine tofu, 15g of dried vermicelli, 5g of fresh Pleurotus ostreatus, 1g of winter bamboo shoots and 25g of tarragon. Stew fish head, bean curd, pea vermicelli, Pleurotus ostreatus, winter bamboo shoots, onion, ginger and seasoning together for 3 minutes, then put them into Tarzan cuisine and cook them slightly (those who like spicy food can also add dried peppers to stew together).

4. 4g of lamb tenderloin with scallion, 25g of onion, 1g of winter bamboo shoots, 5g of carrot slices, 1 egg and a little starch. Cooking method is the same as chicken slices with ginger buds.

5. Lettuce in Oyster Sauce

6. Bean with garlic paste

3. Snacks

Fried beef buns or pancakes

Dumplings stuffed with fresh meat and leeks or dumplings stuffed with fresh meat and sauerkraut

4. Soup

Mushroom soup. Add onion, ginger and seasonings to clear soup or chicken soup for all kinds of mushrooms, stew them with slow fire and add spinach.

Southern menu

1. Cold dishes

1. 2g of rock sugar lotus plumule and 2g of rock sugar. Soak the lotus plumule in warm water for 1 hour, steam it in a cage for 15 minutes and then take it out. Don't steam it too badly. Then boil the rock sugar into thick juice and put it into lotus plumule.

2. Stewed goose's paw

3. Braised jellyfish with scallion oil

4. Steamed eel with dried eel and seasoning.

5. lettuce mixed with mustard

6. preserved chicken legs

7. ginger sprouts mixed with vinegar

8. spiced beef

2. hot dishes

l, 3g of pigeon breast with smooth pigeon slices, 1g of green peppers, 1g of winter bamboo shoots, 1 egg and a little starch. Cooking method is the same as chicken slices with ginger buds.

2. 4g of stir-fried beef tenderloin, 5g of tender celery, 15g of peanut oil, 5g of bean paste, a little pepper powder and Chili powder. Firstly, beef is deboned and shredded. When peanut oil is burned to 6% heat, add shredded beef and stir-fry it continuously. When the water dries and turns dark red, add bean paste, pepper powder and Chili powder to stir-fry the flavor, then add a little yellow wine, add celery and stir-fry, then add appropriate amount of salt, monosodium glutamate and vinegar, and add some sesame oil.

3. Steamed shad

4. Steamed mutton: 1,5g of mutton, 25g of dried yuba, 5g of dried mushrooms, 15g of carrots and 2g of yam. Soak yuba and shiitake mushrooms first, and then add seasoning with mutton.