Eat a lot of delicacies during the Mid-Autumn Festival, but your weight drops sharply? ! 5 Diet Tips to Eat Healthy and Without Burden

The Mid-Autumn Festival is approaching, and we often hear about the "Three Treasures of Mid-Autumn Festival", namely "moon cakes, pomelo, and barbecue". However, the Three Treasures of Mid-Autumn Festival are not only high in calories, but too much sugar and bad types of fats can also affect health, especially delicious moon cakes, egg yolk pastries and other pastries. Many patients with three high chronic diseases (diabetes, hypertension, and hyperlipidemia) often have poor control of their blood sugar, blood lipid levels or weight after the holidays. Nutritionists remind us that you need to master these five dietary tips during the Mid-Autumn Festival to eat healthily and without burden.

Chen Yunting, a nutritionist at the Nutritional Therapy Department of Zhenxing Hospital, said that the clinic had encountered patients who had a good appetite after the holidays, ate and drank a lot, and lost weight instead of gaining weight. At first, they were happy about the weight loss and thought they had finally succeeded in losing weight. However, they did not expect that after examination, their blood sugar levels would be as high as over 500, or even over 700 or 800. Because high blood sugar will produce insulin resistance, the body cannot obtain enough energy and cause rapid weight loss. If this happens, be sure to go to a medical institution for examination.

The Three Treasures of Mid-Autumn Festival Hidden Crisis

moon cake

Mooncakes are high-calorie, high-glycemic index (GI) foods, and high-GI foods can cause larger fluctuations in blood sugar and increase the risk of cardiovascular disease. The total sugar intake that diabetics need to control first includes starch and refined sugar. Therefore, in addition to the fact that sweet mooncakes will cause blood sugar to rise rapidly, the flour, grains and fillings used to make mooncakes are all starch like rice and should also be included in the calculation of total sugar intake. In addition to starch and sugar, mooncakes also contain a lot of oils. Cream, ghee, etc. are types of high-saturated fat, which can easily cause abnormalities in low-density cholesterol, create a burden on the cardiovascular system, and increase the incidence of arteriosclerosis and myocardial infarction.

Grapefruit

Pomelo (pomelo, white pomelo) is a fruit that contains fiber and rich vitamin C. Usually three petals of pomelo (about 110 grams) make up one serving of fruit, which has 60 calories and contains sugar equivalent to 1/4 bowl of rice, so the calories should not be underestimated. The recommended total daily fruit intake for diabetics is 2 servings, which is a maximum of 1/2 of a small pomelo. Diabetics can still enjoy the fruit as long as they pay attention to the amount they consume. However, if they eat a whole pomelo at one time every day, the calories can be as high as 300-400 calories, which is not only greater than the calories in a bowl of rice, but the sugar content is also excessive. If you are taking specific hypertension drugs, statin lipid-lowering drugs, or antiarrhythmic drugs, you should avoid eating grapefruit to avoid interactions with the drugs.

Barbecue

High-temperature charcoal-grilled meat, barbecue fumes and burnt materials will produce carcinogens such as isocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAHs). The most common types of barbecued meat are red meats such as pork and beef, which contain high levels of saturated fatty acids and increase the incidence of cardiovascular disease. In addition, the "hidden" trap ingredients in barbecue, such as common corn, tempura, rice blood cake, etc., are all starches and have amazing calories. One corn, three slices of tempura, or four small pieces of pig blood cake are equivalent to the calories in a bowl of rice. If you add barbecue sauce, it is easier to exceed the calories.

The most common types of barbecue are red meats such as pork and beef, which contain high levels of saturated fatty acids and increase the incidence of cardiovascular disease.

5 Tips for Mid-Autumn Festival Diet

1. Sharing reunion and health

Nutritionist Chen Yunting reminds people to choose mooncakes carefully and pay attention to the nutrition labels, especially the refined sugar and saturated fat in the nutrition labels. Taking the Chinese daily calorie intake reference value of 2,000 calories as an example, the daily refined sugar should be less than 50 grams and the saturated fat should not exceed 15 grams. It is recommended to cut the mooncakes into small pieces and share them with friends and family to avoid consuming too many calories at one time. For those who already have high cholesterol, it is recommended to reduce the types containing egg yolk or braised meat. You can choose five-nut or ice-cold types with less saturated fat, or grapefruit and pineapple types with higher fiber. Pomelo and grapefruit are rich in dietary fiber and vitamin C, but eating too much may cause excessive fruit sugar, indigestion, and gastrointestinal discomfort such as bloating. It is recommended to share it with many people, eating three to four cloves each time, which can satisfy your appetite and is healthy.

2. Total quantity control and food combination

If you eat moon cakes, you should reduce the intake of staple foods for regular meals on the same day, and use cooking methods such as steaming, boiling, blanching, and baking to reduce the use of oil. If you are going to have a barbecue in the evening, you should avoid eating too much protein food for breakfast and lunch that day, and give priority to plant-based soy products to balance the intake of oil and saturated fat for the whole day. If you want to pair barbecue with drinks, it is recommended to choose sugar-free green tea, which contains polyphenols that are antioxidant and can remove oil and grease, or lemon juice and sparkling water, which can also give you a refreshing feeling like beer.

3. High fiber, less oil, less processing

When enjoying barbecue, you should start with high-fiber vegetables to increase satiety and delay sugar absorption, then choose low-fat fish and meat, such as fish and shellfish, chicken skewers (skinless), and choose tenderloin and pork belly instead of high-fat parts such as pork belly, and avoid processed products such as sausages and meatballs. It is also not advisable to apply a large amount of barbecue sauce. You can use natural spices to increase the flavor, or choose refreshing and non-greasy Japanese-style yuzu sauce, or add garlic, onion, and boiling water to Japanese soy sauce to make a homemade sauce, which can reduce the intake of salt and saturated fat and achieve cardiovascular protection.

4. Cooking skills, health bonus

You can preheat the ingredients before grilling to reduce grilling time, or wrap the ingredients with tin foil and brush them with an appropriate amount of sauce or sprinkle them with spices when they are 80% cooked. This ensures that the sauce does not burn and produce a bitter taste, and does not apply too much sauce to cover up the original flavor of the ingredients. It can also reduce burning and prevent grease from dripping into the fire to produce fumes, thereby reducing the production of carcinogens.

5. Eat more, exercise more, and manage yourself

It is recommended to exercise one hour after a meal and walk for 30-60 minutes or 10,000 steps a day to promote digestion and burn calories, which is one of the important conditions for a slimming diet. Develop a good habit of measuring your weight regularly, pay more attention to changes in your body, and take care of your healthy life.