The Spring Festival holiday has ended, after the festival of wine and delicacies, snacks and melon seeds bombardment, I believe that many people's stomach has been overloaded, if you want to "reduce the burden" on the stomach and intestines, how to adjust the diet after the holiday?
Eating regularly
Eat three meals regularly, regularly and quantitatively, and avoid blind dieting.
After the holiday, you should adjust your biological clock, restore good living habits, eat regularly, insist on eating breakfast, try not to eat supper, and be full for seven or eight minutes at each meal. Change the habit of eating fruits and snacks immediately after a meal, you can eat a little nuts, low-sugar fruits and yogurt around 10 a.m. and 15 p.m., which can not only reduce the load of each meal, but also meet the body's demand for food diversification.
A well-balanced match
Balanced matching, food diversity, dietary types should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soybeans and nuts, etc., thickness and fineness, meat and vegetable matching, to ensure a balanced human diet.
Increase the appropriate amount of whole grains in the staple food, increase the intake of dietary fiber, promote intestinal peristalsis, relieve constipation, and promote the discharge of fat. Supplement vegetables in moderation, choose fresh vegetables that are in season as much as possible, and eat dark vegetables and light-colored vegetables together to achieve diversity. Eat fruits every day, with low-energy fruits such as apples, pears, grapefruits, oranges, and strawberries. Soy products can replace some animal proteins, and white meat such as poultry, fish and shrimp can replace red meat such as pig, beef, and mutton, so as to ensure a balanced nutritional intake while controlling total energy.
Less oil and less salt
In the diet after the holiday, try to eat lightly, eat less greasy food, cook reasonably, reduce seasoning, and fry less.
* The daily intake of salt should not exceed 5 grams, cooking oil should not exceed 25 30 grams, and the cooking methods should be steamed, boiled, stewed and other cooking methods with less oil. In the choice of food, avoid fatty meat, animal offal and other foods with high fat content, and choose aquatic products, chicken breast, lean beef, pork tenderloin and other foods with low fat content and high protein content; At the same time, reduce the intake of spicy and irritating foods.
Dietary advice and recommended recipes are included
Take an adult woman with a normal BMI and light physical activity that requires 1800 kcal of energy a day).
Cereals and potatoes
Dosage:
Cereals 225g
50g of potatoesImportant Recommendations:
It's best to choose 1 3 whole grains and mixed legumes.
Fruits and vegetables
Dosage:
400g of vegetables
200g of fruit
Important Recommendations:
There are as many varieties of vegetables and fruits as possible, and dark vegetables should account for more than half.
Fish, poultry, eggs and lean meats
Dosage:
50g of livestock and poultry meat
50g of aquatic products
40g of eggsImportant Recommendations:
Give preference to fish and poultry, try to eat lean meat, and don't lose the yolk of eggs.
Dairy products, soy nuts
Dosage:
15g of soybeans and 10g of nuts
300g of dairy products
Important Recommendations:
Milk yogurt is eaten instead.
Cooking oil, salt
Dosage:
25g cooking oil
Table salt 5gImportant Recommendations:
Eat less salty and fried foods.
Examples of one-day recipes
Breakfast
Red bean barley multigrain porridge (20g of red adzuki beans, 20g of barley, 30g of rice).
Mixed with bean sprouts and kelp (60g soybean sprouts, 40g kelp).
1 cup of low-fat plain milk (200g).
One hard-boiled egg (60g).
Snack in the morning
100g of oranges
10g of almondsChinese food
Rice (25g of millet, 75g of rice)
Beef stewed baby cabbage (50g beef, 100g baby cabbage, 40g bell pepper).
Stir-fried soybean sprouts (soybean sprouts 50g).
Afternoon snack
100g of yogurt
Apples 100g
Dinner
Sweet potato rice (40g sweet potato, 75g rice)
Tofu crucian carp soup (50g tofu, 100g crucian carp).
Stir-fried cauliflower with tomatoes (50g tomatoes, 70g cauliflower).
5g of salt, 25g of cooking oil, 7-8 glasses of water per day
In addition to following the above principles to adjust the diet after the holiday, it is also necessary to open your legs, strengthen physical exercise, and ensure at least 6,000 steps or 30 minutes of moderate-intensity exercise every day, so as to devote yourself to work, study and life in a better state.
*: Wuhan CDC.