It’s so scary, I gain 3 pounds every Chinese New Year! Nutritionists teach three tips to avoid obesity: Eat healthy snacks wisely

During the Lunar New Year holiday, many people move less and eat more every day. With a non-stop diet of meat, fish, snacks, drinks, and delicious desserts, they often eat too much without realizing it, and may consume more than 4,000 calories a day. During the five-day holiday, the calorie intake is as high as over 20,000 calories. After the Chinese New Year, they become noticeably obese and have gained a lot of weight. According to a survey conducted by the National Health Administration, 30% of the population gained 1.7 kg after the Chinese New Year, and about 50% of the population exercised less. Of course, gaining weight is natural!

Therefore, if people want to avoid gaining weight during the Chinese New Year, the slogan of "eat healthy, exercise happily" is very important. Nutritionist You Weiming from St. Martin's Catholic Hospital provides three tips for a healthy Chinese New Year, so that people can eat healthily and without burden during the Chinese New Year, have a happy and joyful Chinese New Year, and have good luck and success in the Year of the Ox.

Tip 1: Eat New Year dishes wisely

During the Chinese New Year, people have to eat reunion dishes. Many dishes are cooked by frying, pan-frying, sweet and sour, thickening and sauce. As long as people master 4 skills, they can eat the dishes wisely and reduce excessive calorie intake.

Tip 1／

Whole grains are a priority. It is recommended to eat one bowl of "original" whole grains per meal. For example, whole grain rice, oatmeal, corn, pumpkin, yam, taro and other foods are rich in dietary fiber and provide a good sense of fullness. They contribute to healthy gastrointestinal digestion and can also help increase beneficial intestinal bacteria.

Tip 2/

Natural high-quality protein comes first. Choose seafood and meat with low fat, such as fish, shrimp, squid, sea cucumber, chicken legs, chicken breast, pork tenderloin, etc. The protein quality of these foods is complete and the saturated fat content is low. They are more helpful in providing raw materials for muscle synthesis and maintaining blood lipid stability.

Tip 3/

Be aware of the landmines of processed products. Foods such as tribute balls, fish balls, lion dumplings, bacon, sausages, fish dumplings, shrimp dumplings, and bird's nest dumplings contain excessive seasonings and may contain "nitrites". Excessive intake can easily cause damage to the gastrointestinal digestion and cardiovascular system.

Tip 4／

Mushrooms and vegetables should be eaten first. Smart people will eat mushrooms and vegetables first because they can obtain healthy vitamins and minerals with low calories and will not make you fat. Especially steamed, boiled, or braised mushrooms and vegetables are lighter in weight.

Tip 2: Drink beverages wisely and prepare healthy snacks

During the Chinese New Year, it is inevitable to reunite, chat and watch TV. It is very easy to eat, drink and argue at the same time. According to a survey report from a snack and beverage store, drinking sugary and sugar-free beverages in a day will increase the calorie count by about 800 calories, and eating snacks such as dried meat, biscuits, cakes, etc. in a day will increase the calorie count by about 1,200 calories. After eating for 5 consecutive days during the New Year holiday, you will definitely have a fat belly.

However, people can avoid obesity by preparing sugar-free tea and fresh fruits in advance. Sugar-free tea is rich in tea polyphenols and has zero calories. Drinking more can help the body circulate fluids better and urinate more frequently, while walking around can stretch the muscles. The water content of fresh fruit is about 70% to 95%, and a serving has only 60 calories. It is also rich in various phytochemicals. Compared with biscuits, which are calorie mines, fruits are healthier, more nutritious and cheaper.

The third trick: Healthy activities during the Spring Festival

"If you want to eat, you must move" is a well-known slogan. People can use their brains to calculate that the interval between breakfast, lunch and dinner is about 5 hours. If you sit and watch TV for these 5 hours, what will you do? If you were to spend these 5 hours outdoors celebrating the New Year, what would you do? The answer is self-evident.

According to a survey by the National Health Administration, more than 70% of the population do not have regular exercise habits, which is one of the main causes of obesity. Every year, 6% of the mortality rate, 21-25% of breast cancer and colorectal cancer, 27% of diabetes and 30% of ischemic heart disease are related to insufficient physical activity. As long as people are willing, they can put on their shoes, go out of the house, and take a walk in the small park near their home to bask in the sun. This can help to exercise the body's muscles and bones, and can be regarded as a spring health exercise. Of course, it can avoid the trouble of eating all the time while watching TV at home.

The benefits of physical activity include: increasing calorie expenditure, promoting mental health, and reducing depression and anxiety; continuous physical activity can maintain good physical fitness, prolong life, reduce the risk of stroke, and reduce the risk of falls in the elderly.