Speaking of "dinner" Yuanxiao, let's talk about other food precautions in the festival. Although meat is very common on the daily table now, you don't have to wait until the festival to "end the meat", but in order to highlight the festive atmosphere, there will always be a sumptuous banquet, including chicken, duck, fish and meat. The consumption of alcohol and beverages has greatly increased, but the relative staple food is often omitted. I don't know that these eating habits will bring hidden dangers to health. Modern nutrition advocates that carbohydrates provide more than half of the energy in the daily diet. As the main source of carbohydrates, staple food can not be ignored. Not only that, it is better to add some coarse grains, which can not only make up for the nutritional loss in the processing of flour and rice, but also increase satiety and avoid excess energy.
Eat a balanced diet during the holidays-don't eat too much meat.
All kinds of meat provide us with rich high-quality protein and a lot of fat, especially saturated fatty acids, which we suggest to reduce. So how much meat is appropriate to eat? Take an adult male as an example, it is usually enough to eat about three or two servings a day. Here also refers to pure lean meat, which is raw and will become less after cooking. If it is delicious braised pork belly, elbow or ribs with high fat content, it will be reduced accordingly. As we know, three or two meats a day are really pitiful on major festivals. We can try to choose some meat with low fat content. For example, the fat content of different parts of livestock meat varies greatly, and pork and beef can also choose tenderloin. The fat content in the skin is very high, so it is delicious to eat braised pork or chicken wings, and it is best to peel it (skin beauty has long been rumored).
For the choice of meat, it is suggested to use chicken and duck meat instead of livestock meat, and the fat content of rabbit meat is also less. For friends who are used to eating pork, it is a good choice to change their tastes during the holidays. In addition, fish, shrimp, shellfish and other aquatic products are rich in various minerals necessary for human body. In particular, deep-sea fish are rich in essential fatty acids and low in saturated fatty acids, which can optimize the balance of lipid intake and achieve both nutrition and deliciousness. Because of the high water content and low relative energy in aquatic products, it is the first choice to choose aquatic products instead of livestock meat.
Holidays balanced diet-unlimited vegetables
Because poultry, livestock and fish are all so-called "hard dishes" in traditional festivals in China, vegetables are often ignored. In fact, eating too much fish and meat is bound to make people tired. Vegetables can not only relieve greasy food and make up for the lack of nutrients in meat, but also dietary fiber can delay the increase of blood sugar after meals, reduce cholesterol absorption, improve intestinal function and prevent constipation caused by excessive food. The best choice of vegetables is our common green leafy vegetables, which have low energy and can be eaten in large quantities. It should be noted that sweet potatoes, potatoes and other potatoes have high carbohydrate content. If you eat too much, you should reduce the staple food.
A balanced diet in festivals-Choose drinks carefully
China's wine culture has a long history. Moderate drinking during holidays can increase the festive atmosphere, enhance the feelings between friends and relieve the work pressure. However, if you drink too much, it is easy to do harm to your health. Every major festival, the emergency department of the hospital always treats many patients with alcoholism caused by excessive drinking, but the original festive festival has turned into a hospitalization day, which is really not worth the candle. Everyone's alcohol metabolism rate is different, so we must not force it. When drinking, you should try to choose low-alcohol wines such as beer, yellow wine and wine. In the Dietary Guidelines for China Residents, it is suggested that the limit of alcohol content for adult males is 25g, and that for adult females is 15g. To put it simply, 25g alcohol is equivalent to 65,438+0 bottles (750ml) of beer, 65,438+0 glasses (250ml) of wine and 65,438+0 ounces of highly alcoholic liquor (50ml). For children, pregnant women and lactating women, it is not advisable to drink alcohol. Because alcohol stimulates the digestive tract, its metabolic process increases the burden on the liver and affects the excretion of uric acid in the body, so people with diseases such as pancreas and liver and high uric acid should not drink alcohol to avoid aggravating the condition. Many people know that drinking on an empty stomach is easier to get drunk, because alcohol can be directly absorbed by the stomach on an empty stomach. Eating staple food before drinking can delay the absorption of alcohol and give the liver more time warp. On the contrary, drinking carbonated drinks at the same time will accelerate the absorption of alcohol and make people more likely to get drunk.
Children are always happiest during festivals, because parents' management standards are relaxed and there are more delicious and interesting things during festivals. All kinds of drinks are often children's favorite, but now many fruity drinks and milk drinks under the banner of fruit juice and yogurt have little nutritional value. In order to meet the needs of seasoning, a large number of additives such as essence and sweetener are added, which greatly increases energy while lacking nutrition, especially adding refined sugar in large quantities is one of the culprits leading to childhood obesity. Let's take cola as an example. Its carbohydrate source is mainly white sugar, and its content is per100 ml10.6 g. Even after "slimming", the sugar content of a bottle of 500 ml coke is as high as 53 grams. It can be said that every bottle is a test of blood sugar. Moreover, a large amount of phosphoric acid in cola will promote the loss of calcium in the body and increase the risk of osteoporosis, which is really harmful. Therefore, drinks should be mainly boiled water, and you can also try to squeeze juice at home, which can reduce the intake of many additives.
Well, after talking about so many things about diet during the holiday season, to sum up, we should pursue a balanced nutrition, have a wide range of food sources and not be picky about food. But everything is enough, and don't eat too much of the best things. In the past, in the era of excess energy, carelessness was more conducive to health. A balanced diet is the cornerstone of health. As long as you start from every meal, you can develop good eating habits and ensure your health.