Spring Festival is an important traditional festival in China, whether it is a Chinese New Year's Eve dinner or a family banquet for visiting relatives and friends, we always like to make a large table of chicken, duck and fish meat, and drink with relatives and friends. At the same time, it is easy to have problems such as irregular diet, overeating, and excessive drinking, so how to eat scientifically and reasonably, so as not to increase the burden on health and spend the New Year with peace of mind? Let's listen to what Zhang Xiaohuan, the chief physician of the Public Health Center of Gumei Community Health Service Center, has to say
1.Overeating is not advisable
During the Spring Festival, the festive atmosphere is strong, and it is easiest to eat more. Overeating can easily lead to digestive diseases such as acute gastroenteritis and acute pancreatitis, and increase the incidence of obesity, diabetes, hypertension, etc. Therefore, attention should be paid to diet: eat regularly, three meals a day or a small number of meals, each meal is eight points full, light and not greasy; Chew slowly during meals to avoid indigestion.
2.Healthy cooking is key
During the Spring Festival, every household will make a lot of fried food, such as fried lotus root, croquettes, fried fish and shrimp, etc., high-temperature frying will produce carcinogens such as benzopyrene and heterocyclic amines, so it is recommended to use healthy cooking methods such as steaming, boiling, and stewing when cooking, and less frying, frying, and baking. Try to keep it light and less oily, and avoid too much greasy, spicy and irritating food.
3.Reasonable combination is more nutritious
During the Spring Festival, everyone's table is indispensable to chicken, duck, fish and other meat and eggs, it seems that such a big fish and big meat is the New Year, but although it is abundant, it does not conform to our modern health concept. The Dietary Guidelines for Chinese Residents (2022) recommends that the daily diet should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk and legumes. 1-2 kinds of staple food, 1-2 kinds of meat, 2-3 kinds of vegetables per meal, an average of more than 12 kinds of food per day, more than 25 kinds of food per week, reasonable combination. Therefore, when eating, we should pay attention to the combination of coarse and fine grains and meat and vegetables.
4.Snacks should be in moderation
Snacks are an indispensable supporting role during the Spring Festival, and there are many varieties of sweets, pastries, nuts and other varieties that are loved by people, but most of them are high in sugar and salt. High salt (sodium) intake increases the risk of high blood pressure, stroke, and all-cause mortality. It is recommended to choose plain nuts or fresh fruits for snacks, and the consumption amount should not affect the appetite of the main meal. It is recommended to consume 10g (about a small handful) of nuts and 200-350g of fruits (about the size of 1 fist) per day.
5.Don't be greedy for alcohol
During the Spring Festival, you can also consume some fresh vegetables and fruits, and supplement antioxidants such as vitamin C, vitamin E, lycopene, and carotene to reduce the harm of alcohol to the human body.
Children and adolescents, pregnant women, nursing mothers, and people with chronic diseases should not drink alcohol. Adults who drink alcohol should not drink more than 15g of alcohol a day, which is equivalent to 450ml of beer, or 150ml of wine, or 50g of 38° liquor (1 tael).
*: Minhang today.