Don’t gain weight during the Chinese New Year, add 2 flavors to your breakfast soy milk! Remember to reduce sugar and oil to lose weight easily

If you don’t want to gain weight after the New Year, you should prepare before the New Year! A survey shows that 30% to 40% of the people gain an average of 1.7 kilograms in weight during the just six days of the Spring Festival, which is quite shocking. What should we do to avoid gaining weight after the New Year? Nutrition experts say that in addition to keeping in mind the principles of "addition, subtraction, multiplication and division" in your diet, homemade papaya, banana and soy milk for breakfast is a nutritious and healthy choice, and it also helps fight obesity!

Not eating in moderation during Chinese New Year? Be careful about gaining weight after the Chinese New Year, as it may even harm your health

When it comes to Chinese New Year and other holidays, many people should have had this experience: after the happy New Year is over, they find that their skirts and pants have become tighter and the pointer on the scale has gone up, then they regret it very much and have to work hard to start a weight loss battle, but the effect is limited. In addition, many people have the wrong concept of weight loss and repeatedly diet and gain weight again, so they get fatter and fatter.

In this regard, Wang Jinkun, executive director of the Taiwan Society of Food Science and Technology, convener of the International Exchange Committee, and professor of the Department of Nutrition at Sun Yat-sen University, said that gaining weight and becoming fatter after the Chinese New Year is not just a change in body shape. If its seriousness is ignored and weight gain continues, it may cause various hazards to human health, such as high blood pressure, high blood lipids, gout, diabetes, and even degenerative arthritis.

Eat right to fight obesity during the Chinese New Year! Experts teach "addition, subtraction, multiplication and division" diet method

Therefore, it is very important to take preventive measures before the New Year to avoid your body shape changing after the New Year! Wang Jinkun

The professor emphasized that as long as you learn the following four "addition, subtraction, multiplication and division" dietary principles before the New Year and implement them correctly, it is not difficult to have a lighter body and a more graceful figure after the New Year:

【add】

First of all, you need to add the right two things to your diet! They are high-quality protein and fresh fruits and vegetables.

◆High-quality protein:

However, when it comes to protein, many people have this misunderstanding: "Aren't big fish and meat the highest quality protein? Wouldn't it be too much if I supplement it with more?" In fact, this is a wrong concept. Fish and meat are indeed high-quality proteins, but consuming large amounts of fish will also cause you to consume a lot of fat and cholesterol, which is actually bad for your health.

Therefore, the smartest approach is to "add" the right protein, and the "right" protein should include both plant and animal protein, namely dairy protein (milk, yogurt) and soy protein (soy milk, soy products). And distribute it evenly among three meals a day, taking 20 to 25 grams per meal.

◆Fresh fruits and vegetables: Daily recommendations include mushrooms, and you should consume at least 5 servings of fresh fruits and vegetables.

In view of this, Professor Wang Jinkun combined the above principles and specially demonstrated a "papaya banana soy milk" suitable for breakfast. It takes the phytochemicals, dietary fiber, and vitamins of papaya and banana, and the high-quality protein characteristics of soy milk and fresh milk. Moderate drinking can increase satiety and avoid overeating. It can be said to be a healthy drink worth recommending:

★Papaya banana soy milk

Ingredients: 1/2 banana, 1/4 papaya, 500 ml of unsweetened soy milk (soy milk can be replaced with fresh milk).

Method: Peel the banana and papaya, remove the seeds, cut into pieces and put into a juicer. Add unsweetened soy milk or fresh milk and blend before drinking.

Nutritional value: Soybeans are rich in soy isoflavones and can provide the human body with high-quality protein. In addition to being rich in dietary fiber, bananas and papayas also contain essential minerals, vitamins and other nutrients for the human body. Drinking in moderation can increase satiety and prevent overeating.

Tips: Whether this recipe uses fresh milk or soy milk, it helps the body obtain high-quality protein. It is recommended that friends with lactose intolerance use soy milk as the base. As for those who easily get bloated after drinking soy milk, they can replace it with fresh milk.

Note: Bananas are rich in mineral ions such as potassium, calcium, and magnesium. Therefore, dialysis patients and chronic kidney disease patients are not recommended to consume it because their body metabolic function is relatively poor. It is best to consult a professional doctor or nutritionist before drinking it.

【reduce】

"Reduce" your calorie intake. Many people eat too much during the Chinese New Year. Develop the habit of eating until 70% full at each meal, avoid sweets or sugary drinks, and don't overeat. You will find that every food is delicious. If you really want to drink something sweet, you might as well make your own "rosy wolfberry soup" with relatively low sugar content to supplement high-quality minerals, promote blood circulation, and enhance immunity.

★Red wolfberry soup

Ingredients: 10 grams of wolfberry, 5 grams of astragalus, 5 grams of dried longan, 5 grams of brown sugar, 1 to 2 red dates.

Method: Pour 500cc of water into a large pot and bring to a boil. Add the above ingredients and simmer over low heat for 5 minutes before drinking. If it is inconvenient to light a fire, you can also put the ingredients directly into a thermos cup and brew it with hot water.

Nutritional value: Dried longan can provide natural sweetness, while wolfberry, red dates and astragalus can promote blood circulation and help enhance the body's immunity; as for brown sugar, it contains a variety of minerals and trace elements.

【take】

The next step is to "take advantage" of your friends working together to lose weight. You don't have to go to work during the Chinese New Year holiday, and the holiday is long enough, which is actually the best time to control your weight. Therefore, during the New Year holidays, people may wish to find a few like-minded relatives and friends to go out for a spring outing, picnic, and exercise together. The road to losing weight through exercise is quite lonely. If you have good friends to encourage each other, the chance of success will increase from 20% to 85%. Especially when you need to exercise, the willpower of acting alone is usually weak, but the mutual encouragement among good friends will be the most powerful.

【remove】

Finally, of course, you have to "eliminate" greasy eating habits. Meat or fried foods with high oil content must be absolutely eliminated. Please remember that what you want to lose weight and slim down is the fat on your body, so it is very important to get rid of greasy eating habits.

[Tips for fighting obesity during the Chinese New Year]:

Professor Wang Jinkun emphasized that if people can keep in mind the above four principles of "addition, subtraction, multiplication and division" and implement them in practice, and develop the habit of recording their weight at a fixed time every day, I believe they will be able to effectively maintain their weight, not gain weight, and have a happy and healthy new year!