"Gain three pounds during the festive season", improper diet, will also affect health. How to achieve a healthy diet during the Chinese New Year? Ma Li, director of the nutrition department of Yueyang Hospital of Integrated Traditional Chinese and Western Medicine affiliated to Shanghai University of Traditional Chinese Medicine, gave five tips.
Mix it up. The main food is carefully selected with meat and weight.
Staple food is the main energy of the day**, but during the Spring Festival, big fish and meat do not eat staple foods or eat too many pastries as staple foods, which will lead to excessive intake of calories, fat, protein, etc. Therefore, during the Spring Festival, you should consume staple foods in moderation and pay attention to the combination of thickness and thickness to increase dietary fiber and B vitamins.
Ma Li suggested that whole grains account for 1 3 1 2 of all staple foods per day, and the daily intake of whole grains and miscellaneous legumes is 50 grams to 150 grams, and potatoes are 50 grams to 100 grams.
Fresh vegetables and fruits are rich in vitamins, minerals, dietary fiber and plant compounds, which have the advantages of strong antioxidant and immune regulation. It is recommended that 200 grams and 350 grams of fruit be as diverse as possible per day; There are more than 5 kinds of vegetables a day, and it is best to consume more than 500 grams, half of which are dark vegetables.
During the Chinese New Year, there is often too much fat intake, and animal foods should be preferably fish and shrimp with low fat content and rich in unsaturated fatty acids; secondly, poultry with lower fat content and better fatty acid composition than animal fat; Again, there are lean animals that are low in fat and rich in iron.
Healthy cooking. Use more steaming, stewing, and less frying, roasting, and frying.
Ma Li pointed out that cooking temperature and time are the determining factors for proper cooking. "Frying, frying, roasting, etc. use oil as a medium or direct contact with fire to food raw materials, and the cooking temperature is relatively high, which not only increases fat intake, but also loses more nutrients, and may also produce carcinogens such as phenylenamide and heterocyclic amines. ”
Steaming, boiling, stewing, cooking temperature is about 100, the denaturation caused by the bioactive components of food is small, which is conducive to the play of the nutritional function of natural food, more nutritious and safer.
Limit alcohol consumption. Avoid overdoing it and drink slowly.
During the Chinese New Year, it is inevitable to drink two glasses. Ma Li said that if you can't avoid drinking, try to choose low-alcohol alcohol to drink slowly, not on an empty stomach, and not drink carbonated drinks at the same time.
According to the Dietary Guidelines for Chinese Residents, if you drink alcohol, your daily alcohol intake should be controlled within 15 grams, which is equivalent to about 450 ml of beer, or 150 ml of wine, or 50 ml of 38% liquor, or 30 ml of high-strength liquor. Again, drink in small quantities and it's better not to drink at all.
Snacks are appropriate. Grading and classification Be wary of overdose.
During the Chinese New Year, snacks are indispensable. Ma Li said that the choice of snacks should not be blind, "snacks are divided into three levels: regular consumption, appropriate consumption and limited consumption."
Snacks that can be eaten regularly are rich in nutrients, low in fat, salt and sugar, such as milk and dairy products, fresh fruits, nuts, whole wheat bread, steamed or baked sweet potatoes, etc. You can choose these foods as snacks during the Chinese New Year, but you need to control your intake.
Properly consumed snacks are those that are relatively rich in nutrients, but contain or have added moderate amounts of oil, salt, and sugar, such as milk chips, chocolate, raisins, etc. In addition to controlling the intake of this kind of food, it is necessary to limit the frequency of consumption, and choose less during the Chinese New Year.
Snacks that need to be limited usually contain few nutrients but contain more oil, sugar and salt, such as candy, fried chicken, puffed food, carbonated drinks, cream cakes, etc. This type of food is high in energy and low in nutrient density, so try not to choose it during the Chinese New Year.
Do less, do less. Put it in the refrigerator in time and eat enough to heat it again.
Friends and family gather together, and a lot of food will be prepared at the Chinese New Year's Eve dinner, and it is inevitable that there will be some leftovers. Ma Li pointed out that compared with meat dishes such as meat, vegetables and other vegetarian dishes are more likely to lose nutrients, especially green leafy vegetables overnight, vitamin C and other nutrients are more lost, and the health value is greatly reduced. Therefore, if you must have leftovers, try to keep meat dishes such as meat and vegetables as much as possible, and do not leave vegetarian dishes such as vegetables.
Try not to keep cold dishes, after the "wind and clouds" on the table, it will bring in more bacteria, and then keep it overnight, it will be easier to breed bacteria; In addition, seafood is not recommended to be leftover, on the one hand, it is easy to breed bacteria, and on the other hand, if the fish and shrimp are left for a long time, a large amount of umami will be lost, and even peculiar smells will be produced.
Ma Li reminds that no matter what kind of food it is, the longer it is left at room temperature, the more microorganisms will multiply, so it should be put in the refrigerator as soon as possible, "don't feel that the room temperature is low in winter, you don't need to put it in the refrigerator, this is not okay", and the leftovers should not be refrigerated for more than 2 days.
Also remember that refrigerated and preserved food must be fully heated and cooked the next time you take it out to eat. Try not to reheat leftovers multiple times, and eat as much as you want. (Gao Yang).
*: Xinmin Evening News.