Hello everyone, I'm a guy, a guy who accompanies you to continue to be healthy.
Chinese New Year's Eve is here! Tonight's reunion Chinese New Year's Eve dinner, everyone should pay attention to eating nutritious and healthy while eating deliciously
1. Main and secondary collocation
Staple foods (rice, noodles, etc.) and non-staple foods (chicken, duck, fish, fruits, vegetables, etc.) should be available, dark vegetables should account for 30%-50% of all dishes, and coarse grains should also account for at least 30% of the staple food.
2. Miscellaneous collocation
Whole grains (corn, sorghum, millet, etc.) and fine grains (polished rice, white flour, etc.) should be eaten, and whole grains are not recommended so as not to affect the absorption of other nutrients.
3. Eat more fresh vegetables
Fresh vegetables are rich in fiber, which can relieve oiliness, maintain normal gastrointestinal peristalsis and human metabolism.
4. Eat some fruits in moderation
Eating some fruits can not only play a good role in clearing heat and moisturizing dryness, but also effectively improve the body's metabolic function and prevent various diseases.
1. Don't drink sweet drinks before meals
Eat something to cushion your stomach before drinking or drinking. Drinking alcohol on an empty stomach is not only easy to get drunk, but also easy to hurt the gastric mucosa; Carbonated drinks are not only extremely low in nutritional value, but also hinder the digestion and absorption of food by the stomach and intestines.
2. Meal order: soup - vegetables - meat - staple food
Eating in a proper order can help avoid overeating.
Drink the soup first, which is appetizing and makes the food easier to digest, and can also increase the feeling of fullness.
Eating vegetables, which are rich in fiber and help control your overall calorie intake.
Eating meat again provides high-quality fat and protein, and eating meat after eating vegetables can avoid excessive meat intake.
Finally, eat the staple food, the staple food is mostly carbohydrates, the digestion is faster, and the last food is conducive to blood sugar stability.
3. Don't eat too much and be too full
Eating too much and being too full will lead to an increase in the burden on the gastrointestinal tract, and the stomach will secrete a large amount of gastric juice to destroy the gastric mucosa, which is prone to symptoms of indigestion and various gastric diseases in the long run.
1. Diabetic people
Ingredients must be matched with "staple food + protein + vegetable", you can eat some nuts before a meal to reduce appetite, balanced nutrition, less greasy, among which the staple food should be as thick as possible, eat less refined white rice noodles, you can add oat rice, buckwheat rice, black rice, mung beans, chickpeas and other whole grains to make multigrain rice, which is more conducive to controlling postprandial blood sugar.
2. People with cardiovascular diseases
Eating less or no fried food, ham, bacon, fatty meat, meat oil, butter, coconut oil and other foods with high content of saturated fatty acids is not conducive to blood lipid control.
You can eat some salmon, cod and other deep-sea fish, eat some nuts appropriately, this kind of food is rich in unsaturated fatty acids, which helps regulate blood lipids and is beneficial to cardiovascular diseases.
3. People with gastrointestinal discomfort
People with poor gastrointestinal problems should eat small, frequent meals and never overeat. The food should be made as fine, soft, and rotten as possible, and easy to digest; The cooking method is recommended to be boiled, steamed, and stewed; Eat less fried, fried, and smoked foods.
You also have to be careful not to drink alcohol, carbonated drinks, strong tea and strong coffee.
4. People with gout
Be careful not to eat high-purine foods, common high-purine foods include: pork liver, chicken liver, duck liver and other animal offal, as well as river crabs, hairy crabs, lobsters, skin shrimp, scallops, oysters, oysters, clams, mussels and other crustacean foods.
Also be careful not to drink less broth, not to drink sugary drinks, and not to drink alcohol.
5. The elderly and children
The elderly and children have fragile gastrointestinal functions, so it is best to eat soft, light and easily digestible food.
The elderly's ability to chew and swallow is limited, so they should try to avoid eating large, hard, coarse, and greasy foods.
Small children should drink less sweetened beverages to avoid increasing the risk of tooth decay and obesity, and be sure to avoid alcohol.