Spring Festival meal attention three points away from chronic disease peace of mind for the New Year

Original title: Is your Spring Festival diet a "health hazard package"? Spring Festival meal attention three points away from chronic disease peace of mind new year
Spring Festival holiday is coming, many people mo fists ready to meet the "lying eating mode."
Mutton, roasted five flowers, fat cow pot, the most common favorite delicious food in winter, all are hard dishes, if you eat can "paraplegic" in bed brush a mobile phone to see a play ...
Then officially notify you that you have successfully unlocked the Health Risk Package! In this way, from the outside will make weight gain, in the body also quietly buried hidden dangers. During the cold season, hospitalizations and mortality rates associated with cardiovascular diseases (e.g. heart and cerebrocardial infarction) were 10%-20% higher than in summer.
Chinese New Year's Eve large fish into a burden
plant-based food to maintain health
the traditional Chinese dietary structure to plant-based food, animal food as a supplement. With the general increase of residents' income, in recent years, more and more people's appetite has become "a meal without meat". Too much meat can also have adverse health effects, and studies have found that eating too much meat can increase the risk of obesity, type 2 diabetes, colorectal cancer and colorectal cancer.
in the daily diet, increasing the intake of plant-based foods plays an important role in a balanced diet, not only to supplement a variety of nutrients, but also to prevent the occurrence of chronic diseases.
research suggests that diets rich in plant-based foods such as whole grains, fruits and vegetables, nuts and legumes can significantly reduce the risk of type 2 diabetes, hyperlipidemia, fatty liver, cardiovascular disease. Among all kinds of plant foods, we are most familiar with vegetables and fruits, which provide a wealth of vitamins, minerals, dietary fiber, and plant compounds.
Spring Festival snacks preferred nuts
the original taste is better than salt and sugar
Don't forget nuts, they have less moisture, more dry goods, nutritional value is also very good, can supplement protein, unsaturated fatty acids, vitamins, minerals and dietary fiber. A variety of delicious nuts can be used as a protein supplement, and their nutrition goes beyond that. Nuts contain protein, polyunsaturated fatty acids, dietary fiber, potassium, zinc, calcium and other minerals, as well as a variety of vitamins.
Different nuts have their own nutritional strengths, Batamu has higher levels of protein, monounsaturated fatty acids, dietary fiber, vitamin E and calcium, cashew nuts are rich in magnesium and zinc, and hazelnuts have higher levels of dietary fiber, monounsaturated fatty acids, and vitamin E. In a comprehensive comparison, Bataan wood belongs to the energy control, nutrition is more comprehensive nuts.
are rich in unsaturated fatty acids, which are good for lowering "bad" cholesterol and improving blood lipids, and regular intake reduces the risk of cardiovascular disease. Nuts are also a good source of vitamins, especially vitamin e and B vitamins.
also have the benefit of eating nuts - a diet rich in fiber that boosts satiety, promotes intestinal peristalsis, and is good for preventing type 2 diabetes and lowering cholesterol.
study also found that replacing one serving of red meat a day with protein from other food sources reduced the risk of early death by 7 to 19 percent, with nut replacements best.
nuts so good, how much is appropriate to eat every day? The Dietary Guidelines for Chinese Residents (2016) recommend eating 50-70 grams of nuts per week, spread over a daily basis, equivalent to about 2-3 walnuts, 8-10 barding wood, and about 15 pistachios. Vegetarians can eat more, with egg-milk vegetarians advised to eat 15-25 grams of nuts a day, while vegetarians are advised to eat 20-30 grams of nuts a day.
addition to paying attention to eating nuts in moderation, it is best to choose the original nuts instead of salted or sugar-stained processes, and avoid excessive sodium and extra sugar. In the way you eat, you can combine nuts with a meal and add them to a stir-fry dish, such as celery cashews, or cook porridge with grains, or mix them into yogurt, such as batan wood yogurt, which is a good way to eat nuts.
Don't ignore intestinal health
Only active probiotics will be good for the human body
The intestine not only shoulder the responsibility of digesting food and absorbing nutrition, but also "the first line of defense of physical health", is the largest immune organ of the human body, intestinal health will affect the body's immunity, skin health, mental state and so on. In recent years, research has found that the intestinal bacteri group and obesity, diabetes, cardiovascular diseases, inflammatory enteritis, gastrointestinal cancer and autoimmune diseases have a certain correlation.
study also found that intestinal health can also affect a person's mental state, in many cases insomnia, anxiety, depression and other related to intestinal health. Saying it may scare you, but there are 1,000-1150 kinds of bacteria in the human gut, about 100 trillion bacteria, 10 times the number of human cells.
very important of these are probiotics, which the World Gastroenterology Organization notes in its Guide to Probiotics and Probiotics. Daily intake of food such as yogurt rich in probiotics helps promote digestion and intestinal peristalsis, protect the micro-ecological environment of the intestine, and maintain intestinal health.
addition, probiotics can relieve anxiety and stabilize intestinal bacteria, and in people without irritable bowel syndrome, probiotics play a significant role in improving detox habits. Probiotics can prevent or reduce diarrhea as an auxiliary treatment for patients receiving Helicobacteria eradication treatment.
There are a wide variety of probiotic-related products on the market, it should be pointed out that only active probiotics will have beneficial effects on the body: live probiotics, such as Lactobacillus genus, Bifidobacteria genus, etc., are not affected by stomach acid, can continue to enter the intestines, play an effective role.
for products that are fermented by probiotics, but subsequently sterilized by means of high temperatures, the intake of only the "remains" of probiotics is not of much benefit to the human body.
In short, a healthy winter and a healthy New Year can not be separated from a balanced diet, it is recommended to increase the proportion of plant-based foods, eat more fruits and vegetables and nuts, but also through plant-based foods, such as plant yogurt to supplement nuts and probiotics, or plant meat to increase dietary diversity.
/Ma Guansheng (Director of
Department of Nutrition and Food Hygiene, Peking University School of Public Health, Ph.D. Tutor)