A hearty dinner seems to have everything, and it seems to satisfy all kinds of nutrients needed by the body. In fact, dietary fiber is slowly lost when you chew big fish and meat. Many people will have constipation or poor excretion after dinner, which is due to insufficient dietary fiber intake. So eat more fresh vegetables, eat less meat, and supplement enough fiber.
2, quantitative staple food, away from high fat
Eat staple food quantitatively, try to steam, boil, stew and mix when cooking, and be wary of "invisible" fats, such as vegetable oil, nuts, whole fat and dairy products.
Don't disturb the law of life.
People with "three highs" should be careful not to stay up late often, not to eat breakfast on time, not to eat snacks often, not to eat too much and be too greasy, not to drink too much, not to smoke too much, etc. , will change the normal law of life, will definitely affect the "three highs" index.
4, coarse grains and light food
For three meals a day, it is best to increase corn, oats and other ingredients in moderation after each meal, and pay attention to increasing the proportion of dark or green vegetables. At the same time, drink more porridge and soup, of which millet porridge is the most nourishing to the stomach. Of course, it's really easy to get hungry just by eating coarse grains. It is best to have some delicious food that helps digestion. As the saying goes, "delicious but jiaozi". The dumpling skin rolled out of wheat flour is rich in fiber and the stuffing contains a variety of vegetables. Coupled with cooking techniques such as steaming and boiling, you don't have to worry about oil.
5, drink more tea to hydrolyze greasy
Generally speaking, the food is mainly meat and seafood, and drinking is inevitable. Therefore, most people who often socialize will have a high fat intake. These people must force themselves to drink more water, especially boiled water, which can speed up the metabolism of gastrointestinal tract and reduce the damage of a lot of meat and wine to the liver. If boiled water is tasteless, drinking tea can also clean up the greasy gastrointestinal tract and make it return to normal level as soon as possible.
6. Eat less.
Eating is a normal thing. Dinner parties are often sumptuous. Rich dishes and mutual concessions often make people's appetite open and "eat". If they overeat, it is easy to cause gastrointestinal discomfort and even digestive system diseases, and it is easy to accumulate fat because they are too greasy to digest! So the best prevention method is self-control.
7. Don't eat fruit immediately after a meal.
Eating fruit immediately after meals is very harmful to health, because it takes 1 ~ 2 hours for food to be discharged slowly after it enters the gastrointestinal tract. If you eat fruit immediately after a meal, you will be blocked in your stomach by the food you eat first. Fructose in fruit can not enter the intestine in time, and even ferment in the stomach, producing organic acids, causing bloating and diarrhea. If this happens for a long time, it will lead to digestive dysfunction and cause diseases. Therefore, even if you really want to eat fruit, you must wait for an hour or two before eating.
8. Restore normal eating and rest habits as soon as possible.
Many people are big fish and big meat during holidays, so we should pay attention to the adjustment of diet after holidays. Try to eat less indigestible food, such as too much greasy meat and poultry food, so as not to increase the burden on the stomach; Secondly, eat less greasy food such as seafood and mutton and too spicy food such as pepper and garlic. In addition to adjusting eating habits after the holiday, we should return to normal as soon as possible during the rest time to avoid getting sick due to the decline of physical resistance caused by lack of sleep.