Celebrate double festivals, mooncakes are in power, beware of "three catties fat for the holidays"!

　　This year's Mid-Autumn Festival and National Day coincide on the same day, and the double festivals are celebrated at the same time. It is inevitable that food can be added to the fun, especially the delicious moon cakes that are suitable for the occasion.

However, unhealthy dietary habits such as excessive taste, excessive intake of energy, and intake of high salt, high fat and high sugar will not only lead to overweight and obesity, but also easily lead to high incidence of acute gastroenteritis and cardiovascular and cerebrovascular diseases, and long-term unreasonable diet Habits are also related to many chronic diseases such as cardiovascular and cerebrovascular diseases and diabetes.

"Three kilograms of fat during the holidays" has become a "holiday sequelae" for many people. So, how can you stay healthy while enjoying food during the holidays?

　　In order to cooperate with the "Healthy China Action (2019-2030)" special action on reasonable diet, from the Health Communication Branch of the Chinese Preventive Medicine Association, the Chronic Disease Prevention and Control Branch of the Chinese Preventive Medicine Association, the Food Hygiene Branch of the Chinese Preventive Medicine Association, and the Chinese Preventive Medicine Association Experts from the Community Hygiene and Healthy Lifestyle Committee of the Medical Association and the Kexin Food and Nutrition Information Exchange Center jointly discussed and jointly issued the "Reasonable Diet, Healthy Double Festival" Joint Reminder to help everyone maintain a reasonable diet during the Mid-Autumn Festival and National Day , Have a healthy and happy double festival.

　　A piece of moon cake 800 calories is approximately equal to a meal

　　It is recommended to eat with sugar-free drinks

　　Moon cakes are an indispensable traditional delicacy for the Mid-Autumn Festival. Su Dongpo praised moon cakes for a long time ago with "small cakes like chewing the moon, with crisp and syrup in the middle", but it also shows the high sugar and high oil characteristics of moon cakes. For those in need, how should they enjoy this sweet holiday delicacy?

　　You know, a normal-sized mooncake with egg yolk and lotus paste (about 200 grams) contains more than 10 grams of fat and 50 grams of sugar, and the calories are as high as 800 calories.

The average adult needs to consume 1,800 to 2,200 calories a day, that is to say, the calories provided by a moon cake is equal to or more than the need for a regular meal.

　　Therefore, we should reduce the amount of moon cakes we eat each time, such as buying moon cakes as small as possible; people with sugar control needs can use sweeteners instead of sucrose moon cakes to reduce sugar intake; during gatherings, you can The mooncakes are divided into small pieces to share with relatives and friends, which not only reduces calorie intake, but also shares family affection and friendship, which can be described as killing two birds with one stone. Many people like to pair with drinks when eating mooncakes. It is recommended to choose white water, tea, sugar-free or substitute Sugar drinks are preferred.

　　Avoid meat dishes "dominate" the table

　　Use "steam and stew" instead of "fried and fried"

　　In addition to moon cakes, animal foods such as chicken, duck, fish and meat are also the "protagonists" on our table during festivals, while vegetables, fruits, and cereals have become supporting actors. From a nutritional point of view, this diet structure Is unreasonable.

　　Experts recommend that the public refer to the proportion of balanced meals for Chinese residents for matching, eat more vegetables, fruits, and cereals, and keep livestock and poultry meat and aquatic products at about one tael (40-75 grams) per person per day.

The average daily non-repetitive food types should reach more than 12 types and more than 25 types per week (cooking oil and condiments are not included).

　　In addition to the unbalanced meat and vegetable mix, cooking during the holiday season pays more attention to the color, fragrance and taste. It is easy to have too much salt, oil, and sugar in the diet. It is recommended that whether you eat out or cook at home, you can make "three reductions" while enjoying the delicious food. (Reduce salt, reduce oil, reduce sugar) to promote the "three health" (healthy weight, healthy bones, healthy mouth).

　　When cooking at home, use more methods such as steaming, boiling, stewing, braising, mixing, rapid stir-frying, etc., try to minimize the use of frying and deep-frying; when cooking, use less salt, and use onions, ginger, garlic, pepper and other ingredients and seasonings To increase the flavor of food, add salt when cooking.

　　When dining out, eat less or skip fried foods, and ask restaurants to put less oil, salt, and sugar when cooking; choose low-sugar or sugar-free foods and beverages, and pay attention to controlling sugar intake; it is recommended during travel abroad Focus on hot food, while avoiding long-term storage of food, and avoid eating spoiled food.

　　Control drinking

　　Moderate is appropriate

　　During the festive season, wine is indispensable on the dinner table.

"Zhou Li·Tian Guan·Liquor" once recorded: "To share the gifts of guests, drink and serve it." However, excessive drinking is related to many diseases, which can increase liver damage, gout, cardiovascular disease and certain cancers. The risks that occur.

　　Therefore, during the holiday season, if you can't avoid drinking with relatives and friends, it is recommended that you must control your drinking and avoid alcoholism.

The alcohol content of wine consumed by adult men a day should not exceed 25 grams (0.5 tael), which is about 1 tael of high-quality liquor.

Adult women do not exceed 15 grams a day, children, adolescents, pregnant women, nursing mothers and other special populations and people suffering from various diseases should stop drinking.

　　In addition, we also need to remind everyone that when the prevention and control of the new crown pneumonia epidemic is normalized, we must also consciously reduce the risk of epidemic transmission caused by eating around the table. It is recommended to use public chopsticks and public spoons when dining with multiple people. The new diet of split meals.

This can also reduce the risk of spreading many infectious diseases, and it is also a manifestation of mutual respect and care between family members, relatives and friends.

At the same time, it is necessary to develop good hygiene habits, such as wearing a mask when going out and washing hands before and after meals.

　　Ensure adequate physical activity.

During the holidays, go with family and friends and go outdoors to enjoy the beautiful autumn scenery and achieve fitness goals.

Also pay attention to maintaining an appropriate amount of physical activity based on your age, physical health, etc.

Maintaining a reasonable diet and advocating a healthy lifestyle are closely related to the health of each of us.

For the happiness of ourselves and our family, let us work hard together to have a healthy and happy Mid-Autumn Festival and National Day!

　　By Lei Ruotong, our reporter