Control oil and calories in New Year vegetables and grasp four less and one more

During the Spring Festival, families gather together, and every household always prepares sumptuous New Year dishes to enjoy with relatives and friends. The delicious food adds to the New Year atmosphere. In addition to the table full of New Year dishes and snacks, wine is also an indispensable drink for Chinese New Year reunions. Nutritionists point out that it is easy to have no control over meals during the New Year. With alcohol or other beverages, one meal can easily exceed 1,000 calories, and the weight will rise linearly. It is recommended that the principle of four less and one more should be followed in diet to reduce the burden on the body. To eat healthily during the New Year's reunion dinner, the first priority is four less (less oil, less salt, less sugar, less alcohol) and one more (more fiber). (Photography/Huang Zilun)

Jin Meilin, a district nutritionist at Linsen Hospital of Traditional Chinese Medicine, Beijing United Medical College, said that oily, thickened, fried and other types of food in New Year dishes are particularly high in calories. One serving of Buddha Jumps Over the Wall is about 350 calories, one bowl of braised vegetables is about 80 calories, two slices of fried radish cake are about 220 calories, two slices of braised fish are about 170 calories, and four slices of fried rice cake are up to 500 calories. In addition, beer, spirits, etc. often contain more than 150 calories, so you may accidentally eat too many calories.

In addition, family reunions around the fire during the New Year, and eating while chatting may result in eating more, which may also cause gastrointestinal discomfort and increase the health burden of patients with chronic diseases. Nutritionist Jin Meilin suggests that people can follow the four less and one more principles, that is, "more fiber, less oil, less salt, less sugar, and less alcohol" to reduce calorie intake.

Multi-fiber

Fiber is a nutrient contained in plants that can help cleanse the human digestive system. There are two types of fiber: insoluble and soluble fiber. Insoluble fiber is good for the digestive system, making stools soft and loose, preventing constipation. Surveys show that whole wheat products, corn bran and flaxseed contain insoluble fiber, and moderate intake is beneficial to human health.

And soluble fiber is good for the heart and blood circulation system. It can lower blood cholesterol and control blood sugar levels. Soluble fiber is found in fruits, vegetables, oat bran, oatmeal, barley, flax seeds and legumes. Adding more of the above-mentioned high-fiber foods to New Year dishes will not only increase fiber but also increase the intake of vitamins and minerals.

Less oil, less salt, less sugar, less alcohol

Avoid eating oily (thickened) soups and fried foods. Cooking methods can be blanched, cold, steamed, etc., and Use less seasoning. You can eat more vegetables on the plate and fruits after meals, and limit the amount of soup and alcohol to one bowl or one cup each. Eat more fish or remove the skin from the meat before eating, and you can easily eat healthy New Year dishes.