During the Spring Festival, people eat a lot of greasy, high-sugar food, what are the possible health effects? How to eat healthy during the holidays?
During the holidays, if you continue to consume foods high in oil, salt, and sugar, you may increase the risk of obesity or fluctuations in blood sugar and blood lipids. To do this, we recommend the following in your diet:
First, follow the principle of "not overeating", achieve seven or eight points of fullness at each meal, and avoid overeating.
Second, eat regularly, three meals a day is more appropriate. For some elderly people or people with chronic diseases, small meals can be eaten, and each meal emphasizes seven points full.
Third, don't drink alcohol or drink less. In particular, do not drink large amounts of highly strong alcohol. If you drink alcohol, it is best to choose low-alcohol fruit wine, and the total amount of alcohol should be controlled within 150 ml per day. Avoid drinking alcohol on an empty stomach and avoid drinking alcohol with a large amount of non-staple foods.
Fourth, keep your diet light. Avoid eating too much greasy, sweet, high-salt, irritating food, such as fried and fried food, creamy food, overly sweet food, overly spicy and irritating food, etc.
Fifth, during the Spring Festival, try to have dinner together as a family, cook food together, and enjoy the food. In particular, young people should eat more with the elderly, so that they can better enjoy the delicious food in a pleasant family atmosphere, and can also better meet the requirements of reasonable nutrition.
How to scientifically consume nutrients and improve one's own immunity?
Reasonable nutrition is an important material basis for maintaining immunity. The basis of a sensible diet is "food variety", which means eating more than 12 foods a day and aiming for 25 foods a week. On this basis, the following aspects need to be achieved to improve immunity:
First, ensure a high intake of high-quality protein. You can choose some foods that are rich in high-quality protein, such as egg whites, steamed fish, skinless chicken breast, tenderloin, tofu, etc. It is recommended that the food be evenly distributed over three meals, with an intake of 25 to 30 grams of protein per meal, which is more conducive to the digestion, absorption and utilization of protein.
Second, eat plenty of fresh vegetables and fruits. Make sure that you have vegetables at every meal and fruits every day. Specifically, the daily raw weight of vegetables should be 300 500 grams, and the amount of fruit should be 200 350 grams. And pay attention to food diversity, such as vegetables, in addition to green leafy vegetables, to emphasize the intake of dark vegetables. For vegetables and fruits, the total intake of vegetables and fruits is best to be more than 5 kinds a day.
Third, ensure adequate drinking water. **Drink at least 1,500 ml of water per day on average and drink water regularly. To replenish water, you generally use plain water, weak tea, soda, etc., and try not to drink sugary drinks.
In addition, for some special groups, such as the elderly or patients with chronic diseases, as well as vegetarians, on the basis of diet, you can also choose some nutritional supplements under the guidance of a doctor, such as protein supplements, micronutrient supplements or formula foods for special medical purposes.