In cold weather, invite a few friends and relatives to enjoy hot pot around the stove to warm the stomach and heart. However, the ingredients, ingredients and drinks commonly used in hot pot also contain traps everywhere, such as pork belly slices, processed hot pot ingredients, sand tea sauce, etc., often accompanied by sugary drinks and desserts. It's easy to eat too many calories unconsciously in a happy dinner atmosphere.
After eating enough calories, off the charts ran 83 laps on the playground to consume it. It is estimated that a meal may consume nearly 2800 calories, which is equivalent to 10 bowl of white rice, far exceeding the recommended calorie of 600 to 800 calories for adult Chinese food or dinner, and even exceeding the calorie requirement for a whole day. It takes about 83 laps around the playground to eat a meal to consume the extra calories of 1 meal.
In order to make it easier for people to understand a balanced diet, the National Medical Service announced the image and formula of my plate this year, suggesting that people use the image ratio and formula of "my plate": "Every morning and evening, a glass of milk, with fruit bigger than a fist, more vegetables than fruit, as much rice as vegetables, beans, fish, eggs and meat are one palm, and nuts and seeds are one teaspoon" to eat six kinds of food in a balanced way.
When eating hot pot without burden, we can use "fist" and "palm" to estimate the food intake according to the concept of proportion and quantity conversion mentioned in the formula. Wang Yingwei, director of the national medical service system, provided six principles to teach people how to use the formula of "my plate" flexibly, so that you can eat with peace of mind and reduce the burden: 1. It is suggested that you eat more vegetables per meal than your 1 fist. Because vegetables have the characteristics of low calorie and high nutritional value compared with other hot pot ingredients, it is suggested that you can eat more vegetables when eating hot pot to increase satiety. Eat more fresh vegetables and various mushrooms in the season, which are rich in cellulose, help defecation and maintain intestinal health. 2. Eat whole grains in moderation. My plate formula mentioned "more vegetables than rice". It is suggested that the amount of food per meal is a little more than your 1 fist. However, when eating hot pot, it is not necessarily accompanied by white rice, but often with various grains, such as pumpkin, taro and other root grains, as well as noodles, winter powder, rice noodles and so on. Compared with rice, these common ingredients have the characteristics of large volume or high water absorption and volume expansion after cooking. It is suggested that you can eat about 2 punches per meal. 3. Choose low-fat but not excessive meat. It is suggested that the total consumption of beans, fish and eggs is about the size and thickness of a palm, and the priority of selection is beans and their products first, followed by fish, seafood and eggs, and finally meat is selected. When choosing meat, it is suggested to use white meat (chicken and duck) instead of red meat (beef and pork), and choose parts with lower fat content (such as pork belly slices instead of pork belly slices). 4. When eating hot pot with fruit instead of dessert, ice cream is often chosen as dessert, which makes excessive calorie intake worse. It is suggested that according to my plate formula-"fist is big for every meal", fruit with the size of 1 fist should be used instead of dessert. 5. When choosing natural hot pot soup with little oil seasoning, it is suggested to use kelp soup instead of mala Tang with high calorie, high fat and high sodium content; When choosing ingredients, reduce the use of high-calorie, high-fat and high-sodium seasonings, such as sand tea sauce, bean paste and sesame sauce. , and use fresh ingredients such as onion, ginger, garlic and coriander to enhance the taste, with 1 teaspoon of nut seeds, such as pollen or sesame powder, according to my plate formula. 6. Choose dairy products with low sugar content. Sugary drinks contain a lot of added sugar and calories. Excessive intake may cause obesity, metabolic syndrome and other diseases. It is recommended to drink boiled water or sugar-free tea instead of sugary drinks. If you want to further add flavor, it is recommended to match it with dairy products.
If you accidentally eat too much at other meals, you should reduce your intake or increase your exercise. In addition to the above principles, spend more time shopping and walking with friends and family after meals. You can get off a few stops earlier and walk more when you go home by means of transportation, which will increase the chances of physical activity. Keep a good habit of doing more exercise at ordinary times, so that you can enjoy a big meal and keep in good shape.
(Article authorized to provide/Youhuo Health Network)
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