Chinese New Year diet: adding, subtracting, multiplying and dividing broccoli to promote detoxification

During the Chinese New Year, many people have unlimited appetites. The result of overeating is either a change in figure or accumulation of toxins in the body. Nutritionists recommend that you keep in mind the principles of "addition, subtraction, multiplication and division" when eating during the New Year holidays to stay healthy and not gain weight. In addition, you should consume more cruciferous fruits and vegetables such as broccoli and cabbage to enhance the body's self-detoxification ability and make you healthier.

Fresh fruits and vegetables, such as cruciferous vegetables and those containing anthocyanins, can activate type II detoxification enzymes and enhance the body's self-detoxification ability. (Photography by Luo Huiwen)

Keep in shape during the New Year and implement the "addition, subtraction, multiplication and division" management method

Wang Jinkun, convener of the communication and communication group of the Taiwan International Life Sciences Society and president of the International Health and Nutrition Society, said that New Year's food is high in oil and sodium, and many people do not control their diet. After the New Year, they gain about 1.7 to 2.5 kilograms and their body shape becomes "out of shape." He suggested implementing the "addition, subtraction, multiplication and division health management method" to reduce obesity and its subsequent risks of high blood pressure, diabetes, etc.

What is the "addition, subtraction, multiplication and division health management method"?

1. Add: refers to supplementing high-quality protein and natural fruits and vegetables. High-quality protein includes soy protein, milk protein, foods such as soybeans, black beans and milk, etc., while cruciferous ingredients are preferred for fruits and vegetables.

2. Reduction: refers to reducing calorie intake, eating 70% full for brunch and lunch, 10% full for dinner, reducing desserts and sugary drinks, eating less high GI foods such as refined flour products, and avoiding overeating.

3. Multiply: "Multiply" means working together with a group of friends to lose weight, encouraging each other, and continuing to exercise. The chance of successful weight loss can increase from 20% to 85%.

4. Eliminate: Eliminate the habit of greasy eating, including meat or fried foods that are high in oil. For example, a large fried chicken leg may have 1400 to 1500 calories, but peeling the skin can reduce 400 calories. The calories of fried potatoes will increase by at least 4 times.

The Taiwan International Life Sciences Society reminds that following the principles of "addition, subtraction, multiplication and division" in New Year's diet can help avoid gaining weight after the New Year. The first person on the left is Dr. Wang Jinkun. (Photography by Luo Huiwen)

Overeating often causes toxins to accumulate. Cruciferous fruits and vegetables can help detoxify

It is particularly important to note that in addition to obesity, excessive eating and drinking during the New Year holidays can easily lead to the accumulation of toxins in the body, which may harm health in the long run. Therefore, it is very important to eat the "right" detoxifying fruits and vegetables at this time. True detoxification means that the human body excretes toxins through breathing, defecation, urination, sweat, etc., but if detoxification is not done, the toxins in the body cannot be excreted, so detoxification is required before detoxification.

Dr. Wang Jinkun said that the human body has type I and type II detoxification enzymes. After food is eaten, the body will automatically activate the protection mechanism. Type I detoxification enzymes will first break down toxic substances (such as preservatives) into small molecules, but some toxic substances cannot be decomposed or the decomposition process produces more toxic metabolic products. In this case, type II detoxification enzymes are needed to neutralize the toxins and facilitate their excretion from the body.

However, if the body's type II detoxification enzyme is insufficient or too weak, the body's detoxification mechanism will be difficult to activate. Dr. Wang Jinkun suggested that the most direct and effective way to activate the second type of detoxification enzyme is to use cruciferous fruits and vegetables rich in sulforaphane. Common ingredients include broccoli, broccoli sprouts, cabbage and purple cabbage. A US study found that eating 71 grams of broccoli (about 70% of a bowl) a day significantly reduced toxic metabolites and free radicals in the body after 20 days, and almost completely disappeared after eating it for 2 months.

Secondly, foods that can activate type II detoxification enzymes are fruits and vegetables rich in phytochemicals such as anthocyanins and flavonoids, such as grapes, blueberries, strawberries, apples, mushrooms, citrus fruits, etc., which can effectively activate type II detoxification enzymes such as glutathione S-transferase and glucosyltransferase.

It is best to eat fresh fruits and vegetables, and wash them thoroughly with clean water before eating or cooking.

Fruit and vegetable detoxification method! Cooked food reduces the risk of worm eggs

Will the ability of fruits and vegetables to activate type II detoxification enzymes decrease with high-temperature cooking? Dr. Wang Jinkun said that it is best to eat fresh fruits and vegetables, and there is not much difference between eating them raw and heating them. However, it is still recommended to wash them carefully before eating and slightly heat and cook them before eating to reduce the chance of insect eggs remaining and being eaten.