Is the Chinese New Year diet unrestrained? Be wary of getting fat after the year, even if you get fatter, it will endanger your health.
Speaking of Chinese New Year, many people should have this experience: after the happy New Year's Day, they found that the skirt pants were tight and the pointer of the weight machine was rising, which was very regrettable. They had to work hard to launch a slimming campaign, but the effect was limited. Many people are getting fatter and fatter because of repeated dieting under the wrong concept of losing weight.
In this regard, Wang Jinkun, executive director of Taiwan Province Food Science and Technology Society, convener of international exchange committee and professor of nutrition department of Sun Yat-sen Medical University, said that getting heavier and fatter after the year is not just a change in figure. If we ignore its seriousness and continue to gain weight, it may bring various hazards to human health, such as hypertension, hyperlipidemia, gout, diabetes and even degenerative arthritis.
Eat first in the New Year! Experts teach the diet of "addition, subtraction, multiplication and division"
Therefore, before the arrival of the new year, it is very important to prevent and avoid the "walking clock" deformation of the body. Wang Jinkun
The professor stressed that it is not difficult to make your body lighter and more elegant than before as long as you learn and correctly implement the following four principles of addition, subtraction, multiplication and division years ago:
increase
First of all, you should "add" 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: "Isn't big fish and big meat the best protein? Is it too much? Actually, this is a wrong concept. Fish and meat are indeed high-quality protein, but eating a lot of fish will also consume a lot of oil and cholesterol at the same time, which is not good for your health.
Therefore, the smartest thing to do is to "add" protein, and "appropriate" protein should take into account the intake of plant and animal proteins, namely milk protein (milk, yogurt) and soybean protein (soybean milk, bean products). It is evenly distributed in three meals a day, with 20-25g taken for each meal.
◆ Fresh fruits and vegetables: It is recommended to include mushrooms and mushrooms every day, and take at least 5 servings of fresh fruits and vegetables.
In view of this, Professor Wang Jinkun specially demonstrated a "papaya banana soybean milk" suitable for breakfast. The phytochemicals, dietary fiber and vitamins of papaya and banana, as well as soybean milk and fresh milk are rich in the characteristics of high-quality protein. Moderate drinking can improve satiety and avoid overeating, which can be said to be a healthy drink worth recommending:
Papaya banana soybean milk
Ingredients: banana 1/2, papaya 1/4, sugar-free soybean milk 500 ml (soybean milk can be replaced by fresh milk).
Practice: peel bananas, peel papaya, remove seeds and cut into pieces, put them in a blender, add sugar-free soybean milk or fresh milk and beat well.
Nutritional value: Soybean is rich in soybean isoflavones, which can provide high-quality protein for human body. Banana and papaya are rich in dietary fiber, and also contain nutrients such as minerals and vitamins necessary for human body. Moderate drinking can improve satiety and avoid overeating.
Tip: Whether using fresh milk or soybean milk, this recipe will help people get high-quality protein. It is suggested that friends who are lactose intolerant can use soybean milk as the base material. As for drinking soy milk, it is easy to flatulence, and you can change it to fresh milk.
Note: Bananas are rich in mineral ions such as potassium, calcium and magnesium. Therefore, renal dialysis patients and patients with chronic kidney disease are advised not to eat because of their relatively poor metabolic function. It is best to consult a professional doctor and nutritionist before drinking.
negative
Eat fewer calories. Many people eat too much during the Spring Festival. Get into the habit of being full at 7 minutes per meal, avoid touching sweets or sugary drinks, and don't overeat. You will find that every dish is delicious. If you really want to drink something sweet, you might as well make a "Rouhong Lycium barbarum soup" with relatively low sugar content, supplement high-quality minerals, promote blood circulation and enhance immunity.
Hongrun wolfberry decoction
Materials: Lycium barbarum10g, Astragalus membranaceus 5g, dried longan 5g, brown sugar 5g, and red dates1~ 2g.
Practice: Take a large pot, pour it into 500c.c boiling water, add the above materials, and simmer for 5 minutes before drinking. If it is inconvenient to fire, you can also put the material directly into a thermos cup and brew it with hot water for drinking.
Nutritional value: dried longan can provide natural sweetness, and Lycium barbarum, Zizyphus jujuba and Astragalus membranaceus can promote blood circulation and help improve human immunity; As for brown sugar, it contains many minerals and trace elements.
Diverse
Then we will "take" a group of friends to try to lose weight. I don't have to go to work during the Spring Festival, and the holiday is long enough. Actually, now is the best time to control your weight. Therefore, during the Chinese New Year, people might as well find a few like-minded relatives and friends to go for a spring outing, outing and sports. It's quite lonely on the way to exercise and lose weight. If friends encourage each other, the chances of success will increase from 20% to 85%. Especially when exercise is needed, the willpower to act alone is usually weak, but mutual encouragement is the strongest when friends are together.
Except for ...
Finally, of course, it is necessary to "get rid of" greasy eating habits. It is absolutely necessary to remove meat or fried food with high oil content. Remember, what you want to lose weight is the body fat, so it is important to get rid of greasy eating habits.
Tips for losing weight in Lunar 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, and at the same time develop the habit of recording their weight at a fixed time every day, I believe they can effectively keep their weight from getting fat and live a happy and healthy year!
Nutritionist Wang Jinkun said that in addition to keeping in mind the principle of "addition, subtraction, multiplication and division" in diet, homemade papaya-flavored soybean milk for breakfast is a good choice for nutrition and health, and it also helps to resist obesity! The materials of "papaya banana soybean milk" are banana 1/2, papaya 1/4, and 500 ml sugar-free soybean milk (soybean milk can be replaced by fresh milk). The ingredients of Rouhong Lycium barbarum soup are Lycium barbarum10g, Astragalus membranaceus 5g, dried longan 5g, brown sugar 5g and red dates1~ 2g. From left, Professor Wu Ruibi from Taiwan Province Provincial University, Huang, Executive Director of Chongde Foundation, Liao Qicheng, Chairman of Taiwan Province Food Science and Technology Society, Wang Jinkun, former President of Sun Yat-sen Medical University, and Zheng Jinbao, former Director of Nutrition Department of National Taiwan University Hospital.