The Spring Festival is coming, my dear friends, how to eat properly?

When it comes to the Spring Festival and the holidays, many friends visit their relatives and friends. Once they can't HOLD it, they start overeating. Festivals do not control, after the year the ACTS sad oh, very not easy half of the weight loss results also go to waste......

Now give you a few small points of diet, may be helpful to you oh.

1. Eat slowly and control time

It takes about 20 minutes for the food signal to reach the brain. If you eat a lot of food in 10 minutes, you may be full by accident before your brain has time to react.

There is a reason for this idiom. A holiday party is a good time to catch up with friends. Instead of focusing on food, you should cherish the time you have with friends.

2. Do you just eat with your mouth? No, NO, NO actually uses his eyes

If you put two identical pieces of meat on different-sized plates, and your eyes see more space on the larger plate, your brain will assume that the one with more space will contain less food. And use a larger plate or bowl so you can put more food on it.

So choose a size suitable for their own plate, reduce the chance of big eyes and small belly.

3. The liquid also needs to count the heat

Juices, drinks, and alcohol are a must at parties. They all contain more or less calories and easily exceed energy requirements. Same idea as above, and the capacity of a smaller container.

And the most thirst quenching liquid is water, do not take these drinks as water to drink.

4. Don't clear the table "on time

There's a book called Mindless Eating by Brian Wansink, and it's interesting.

One experiment involved two tables of people eating chicken wings.

After the table has eaten part of the meal, the waiter comes and cleans the wing bones,

At the other table, there was no one to help clean up.

As a result, the second table ate less.

Because, you might say, the two tables have different appetites.

But let's face it, when the pile of food remains gets higher and higher, it's a sign that we've eaten enough.

5. Don't go to the buffet 100% empty

I believe a lot of people have had such an idea, I want to eat buffet, in order to return the cost, first hungry twice to eat.

Your belly is yours, your weight is yours, and you may get your money back for the buffet, but it will cost you more time and money to lose those extra calories.

Overeating is not a healthy lifestyle. If you eat more or less healthy snacks a few hours before a big meal, you can better control your appetite during the meal.

6.Learn to share

At the end of a Western meal, the waiter will always ask, Would you like dessert?

It's okay to have a sweet tooth, but when it gets too big, find someone to share the sweetness with.

7. Don't forget fruits and vegetables

Vegetables and fruits are also a good part of the meal. They are also rich in vitamins and fiber, which are good for your health.

8. In short, think

Whatever you eat, be sure to eat consciously,

Don't be fooled by delicious food, and don't be too hungry to eat

Your body is in charge of itself. You are responsible for your taste, appetite and body.

Next, let's review the core recommendations of the Dietary Guidelines for Chinese Residents

1. Diversified food, mainly cereal

It is recommended to eat an average of at least 12 servings a day and 25 servings a week.

2. Eat a balanced diet for a healthy weight

It is recommended to engage in at least five days of moderate-intensity physical activity per week, totaling at least 150 minutes; Adhere to the daily physical activity, the average day active physical activity 6,000 steps; Try to reduce sedentary time, get up every hour to move, move is good.

3. Eat more fruits and vegetables, dairy, and soybeans

It is recommended that vegetables should be included in meals. It is recommended that 300-500 grams of vegetables should be consumed every day, and half of them should be dark vegetables. Eat fruit every day, recommend intake 200-350 grams of fresh fruit every day, fruit juice cannot replace fruit. Eat a variety of dairy products and consume the equivalent of 300 grams of liquid milk per day. Often eat soy products, equivalent to more than 25 grams of soy a day, eat nuts in moderation.

4. Eat fish, poultry, eggs and lean meat in moderation

It is recommended to consume 280-525 grams of aquatic products, 280-525 grams of livestock and poultry meat, and 280-350 grams of eggs per week. The average daily intake of fish, poultry, eggs and lean meat is 120-200 grams.

5. Limit oil and salt, sugar and alcohol

Adults should have no more than 6 grams of salt per day and 25 to 30 grams of cooking oil per day. Adults are recommended to drink 7-8 cups (1500-1700 ml) of water or tea daily, and drink no or less sugary drinks.

6. Eliminate waste and encourage new food

Finally, I wish you a happy New Year and a healthy and happy New Year!

This article is provided by Chengdu Gaoxin Fangcao Community Health Service Center

Guiding Unit:

Urban and Rural Community Development Governance Committee of CPC Chengdu Municipal Committee

Education, Culture and Health Bureau of Chengdu High-tech Zone

Trade Union of Chengdu Hi-tech Zone

Sponsor:

Chengdu Hi-tech Medical Association

Undertaker:

Chengdu Hi-tech Medical Association Nutrition Sports and Health Branch

General Medicine Branch of Chengdu Hi-tech Medical Association

Chengdu Hi-tech Medical Association Institute Sense Branch

Breast disease special committee of chengdu hi-tech medical association

Heart function committee of chengdu hi-tech medical association

Co-organizer:

Beijing Huayi Network Technology Co., Ltd

Chengdu Business Daily • Sichuan famous doctor

West China Hospital of Sichuan University

West China Shangjin Fen Hospital, Sichuan University

Institute of Public Health and Social Development, Sichuan University

Tianfu International Alliance for Nutrition Sports and Health Innovation

Chengdu Pension Welfare Association

Chengdu BOE Hospital

Sichuan Modern Hospital

Chengdu Huang Zai Military Hospital

Futurecome Technology Co., Ltd

Sichuan medical team