To improve metabolic syndrome, pumpkin snacks are a magic weapon! Nutritionist Xie Yifang: 4 benefits of light nutritious meals you must know

According to the statistics of causes of death in China in 2020, more than half of the top ten causes of death in China are chronic diseases, especially heart disease, cerebrovascular disease, diabetes, hypertensive diseases, nephritis and nephrotic syndrome, and common risk factors of kidney disease are all related to metabolic syndrome. Nutritionist Xie Yifang pointed out that "nutritious light meals" can improve metabolic abnormalities, and pumpkin is the first choice of natural ingredients. It not only has antioxidant effects, but also can help health and prevent diseases.

For patients with metabolic syndrome, diet control is even more important. Surveys have found that patients with metabolic syndrome are 9 times more likely to develop diabetes than the average person, 2 to 2.5 times more likely to suffer from stroke or heart disease, and their overall mortality rate is 2.5 times higher than the average person, so don't take it lightly. To improve metabolic syndrome, you must eat a balanced and diverse diet.

Light food improves metabolic syndrome, taking into account the nutrition of 6 major food categories

Nutritionist Xie Yifang pointed out that the general impression is that light meals only emphasize refreshing, simple, and small portions, which are not enough for the nutrients needed by the body. The newer concept of light meals nowadays is to take into account nutritional balance. In terms of food selection, emphasis is placed on reducing the intake of fats and whole grains and root vegetables, and increasing the intake of fiber and protective nutrients. In other words, correct light meals should not only control the daily calorie intake, but also take into account the nutrition of the six major food categories.

"Nutritious light meal" Among natural ingredients, pumpkin is the best antioxidant food. 100 grams of pumpkin contains 24 calories, 0.2 grams of fat and 0.9 grams of protein.

Among the natural ingredients of "nutritious light meals", pumpkin is the best antioxidant food. 100 grams of pumpkin contains 24 calories, 0.2 grams of fat and 0.9 grams of protein. Because it is rich in carotenoids, unsaturated fatty acids, iron, etc., it can prevent heart disease, regulate blood sugar, help the eyes, and slow down the onset of arthritis. Pumpkin seeds are also rich in vitamin E, which has a recognized health care effect in preventing prostate cancer.

In addition, "pumpkin is a wonderful blood tonic" because it contains "cobalt", which is one of the important components of red blood cells, and "zinc" can maintain the maturity of red blood cells. It has a blood tonic effect after consumption. Eating more pumpkin has certain dietary tonic functions in preventing high blood pressure, stroke, diabetes, liver disease and improving the body's immunity. At the same time, the cellulose contained in pumpkin can make bowel movements smooth and the skin plump, especially for women, it has a beauty effect.

4 benefits of nutritious light meals

1. Reduce excess heat accumulation: Reducing excessive heat accumulation can prevent obesity.

2. Reduce excess sodium salt intake: reduce the burden on the cardiovascular and kidneys, and prevent excess water from remaining in the body.

3. Reduce the risks of processed foods: reduce the intake of chemical additives in processed foods.

4. Increase antioxidant capacity: Consuming fresh fruits and vegetables can enhance antioxidant capacity.

[Nutritionist Recommendation: Pumpkin Salad]

Ingredients: 300g pumpkin, 20g low-fat salad dressing

Method: Peel and dice the pumpkin, steam it, and after it cools down, place it on a plate and pour low-fat salad dressing on it.

Tips: Pumpkin can replenish blood and treat menstrual disorders for women, but it has the side effect of making the stomach full. People with poor stomachs should eat it in moderation and not eat too much.