Indulge in eating barbecue and moon cakes during the Mid-Autumn Festival and be careful about your figure. It's really "BBQ"! Nutritionist teaches "1 trick" to reduce guilt
High in oil, high in salt and high in grease? Nutritionist reveals “three major landmine foods” during Mid-Autumn Festival
The Mid-Autumn Festival is happening recently. While enjoying your appetite, you should also be aware that a big meal may bring a “heavy burden” to your stomach and intestines. Dietitian Gao Minmin said that after the big fish and meat during the holidays, you can use high-fiber ingredients and good bacteria to implement a “gastrointestinal holiday” to help gradually reduce the burden on the gastrointestinal tract, say goodbye to “stuck”, and maintain good digestive function. Autumn reserves good metabolic power.
Dietitian Gao Minmin said that the Mid-Autumn Festival is a time for reunions, and people like to eat barbecue and moon cakes. During the entire holiday period, high-fat, high-salt or high-calorie meals are unavoidable. It is recommended that these diets can be consumed more healthily and without burden through the following methods:
High Calorie: According to the traditional custom of large portions of mooncakes, mooncakes are one of the must-eat pastries during the Mid-Autumn Festival. It is recommended to choose mooncakes made with less oil, less salt, less sugar or flavors with high fiber fillings, which have less calories and burden. . You can also share it with your family to reduce calories and enhance bonding (one piece for 2 people or cut into 4 large pieces). In addition, it is recommended to enjoy it in the afternoon. After eating, you can get up and move around to promote digestion.
High fat: grilling or grilling. In addition to sliced meat, barbecue also has various processed products. But if you look closely, you will find that the calories of processed products are always among the highest. Taking “Hundred Pages Tofu” as an example, fat accounts for 70% of the total calories. Therefore, it is recommended to choose more original foods, such as vegetables, seafood, and low-fat meat, which are healthier.
High salt: High-sodium barbecue sauce. For many people, barbecue sauce is an indispensable soul seasoning in barbecue, but just brushing it will increase the sodium content by about 23 calories, which is nearly 400 mg. It is recommended to use less sauce and enjoy the original taste of the food. You can also make your own barbecue sauce for the healthiest thing.
“1 Measure” to Reduce Guilt After Big Fish and Meat! What is “Gastrointestinal Holiday”?
How can we reduce the “sense of guilt” in our hearts in the days after big fish and meat? Dietitian Gao Minmin explains that “gastrointestinal public holidays” are easier to implement than common digital diets (such as 168 fasting). It is recommended to adopt the method of “eating six times and taking one day off” and choosing one day a week as a gastrointestinal public holiday. Replace high-fat/high-salt/high-sugar diets with original high-fiber ingredients and drinks containing good bacteria such as yogurt and yogurt to reduce the burden on the gastrointestinal tract.
To give your stomach a rest, you can choose “light snack” prototype foods that are convenient and easy to obtain as a match, such as:
Breakfast: Sweet potatoes + salad + yogurt. Sweet potatoes are rich in dietary fiber and oligosaccharides. Together with the good bacteria in yogurt, they can help the intestines maintain a good flora ecology; the oligosaccharides enter the intestines and become good bacteria. , eating together can preserve good bacteria and help maintain digestive tract function. Lettuce salad contains dietary fiber, phytochemicals and vitamin C, which help smooth digestion.
Lunch: corn + chicken breast + salad + yogurt Chicken breast is a low-fat source of meat that can provide energy to the body. In particular, the protein in yogurt is broken down into small molecules through fermentation by lactic acid bacteria, which is more conducive to intestinal absorption. In addition to supplementing dietary fiber through lettuce salad, white rice can be replaced with fiber-rich corn to help smooth digestion.
Dinner: five-grain rice + fried vegetables + steamed fish + fruit At dinner time after get off work, as long as you choose the right food, you can enjoy a smooth stomach and a relaxed feeling with less burden. It is recommended to use whole grain starch with colorful vegetables and steamed fish to get omega3 fatty acids! Have a serving of fresh fruit after your meal to make your diet more balanced.
Dessert: apple + yogurt Yogurt, which has both the taste of dessert and a healthy concept, is a good choice as an afternoon tea snack. In addition to supplementing the daily needs of dairy products and calcium, it is also a quick way to replenish good bacteria in the body.
Post-exercise snack: Banana + Yogurt. A banana after exercise can quickly replenish energy. Pair it with yogurt that is rich in carbohydrates and protein. The former is responsible for providing energy to restore physical strength, while the latter helps tissue repair and muscle growth. And combining yogurt with banana can also help smooth bowel movements and reduce the burden on the body.
Finally, nutritionist Gao Minmin reminds the public that replenishing water is also crucial if you want to take a gastrointestinal holiday. It is recommended to develop the habit of drinking water at any time. Drink at least about 2000ml of water a day. Sufficient water can maintain the body’s metabolism and eliminate accumulation in the body. If you have any gastrointestinal problems or dietary questions, it is recommended to further consult a physician or nutritionist for answers.
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