How to make a New Year dinner "delicious but not fat"?
Nutrition expert: When gathering together, you should mix food scientifically and rationally. When dining out, you should also master some tips for ordering dishes.
Nutritionist reminder
Drinking on an empty stomach can easily damage the gastric mucosa, and carbonated drinks can hinder the digestion and absorption of food by the gastrointestinal tract. It is recommended not to drink alcohol before the banquet, wait until halfway through the meal before drinking, and avoid or drink less sugary drinks.
When ordering cold dishes, don’t just order meat dishes, but have a mix of meat and vegetables. It’s best to have a few refreshing vegetarian dishes, which can balance the problem of too much fat and excess protein in the main dish.
Eating a large amount of food rich in protein and lacking in carbohydrates on an empty stomach not only affects digestion, but also causes protein to be wasted and metabolic waste to be produced. Therefore, don’t leave the staple food until the end, but also pay attention to the combination of thickness and thickness, with thicker dishes being the mainstay.
When ordering, you should order some dishes with lighter seasonings, strictly control the amount of cooking oil consumed, eat less fried or fried foods, and only have one or two spicy dishes to satisfy your cravings.
After eating rich dishes, the body has taken in more salt and oil, and the burden is already heavy. Do not drink a lot of thick soup, otherwise it will easily stretch your stomach and increase the intake of salt and calories, which is not good for your health. .
Text/Guangzhou Daily all-media reporter Zhang Qingmei intern Wen Huijun correspondent Zou Ying and Zhang Cancheng
The Spring Festival is approaching, and many people are looking forward to New Year’s Eve dinner and dinner parties during the holidays. However, "gaining three pounds during festive seasons" has become a hidden worry for everyone. Ye Yanbin, chief physician of the Nutrition Department of the First Affiliated Hospital of Jinan University, reminded that when gathering during the Spring Festival, you must learn to mix food scientifically and reasonably. If you eat out, you should master some tips on ordering dishes to avoid dietary misunderstandings.
Don’t drink on an empty stomach and drink less sugary drinks
Many families are always accustomed to drinking a glass of wine at the beginning of a dinner party. People who cannot drink alcohol will also drink various fruit drinks or carbonated drinks. However, drinking alcohol on an empty stomach can easily damage the gastric mucosa, and carbonated drinks can hinder the gastrointestinal digestion and absorption of food.
Ye Yanbin said that it is recommended not to drink freely when the banquet begins, but to wait until halfway through the meal before drinking. When choosing drinks, you can choose pure fruit juice, vegetable juice, fresh soy milk, etc. Pure yogurt also has a good protective effect on drinkers. It is recommended to choose unsweetened corn juice, yam juice, pumpkin juice or chrysanthemum tea, barley tea and other drinks, and avoid or drink less sugary drinks.
Don’t just order meat for cold dishes. It’s better to have both meat and vegetables.
At the New Year's Eve dinner table, several cold dishes are usually served to appetize the meal. Generally speaking, cold dishes contain less fat. If there are meat and vegetables, and a few refreshing vegetarian dishes, the problem of excessive fat and excess protein in the main dish can be balanced. However, most families are accustomed to eating meat-based cold dishes, which makes cold dishes lose their role in adjusting nutritional balance. A better choice is to mainly use vegetarian vegetables such as raw vegetables, vegetables with dipping sauce, fungus and algae foods (such as cold fungus, kelp shreds, enoki mushrooms, etc.), root foods (such as lotus root slices, yam, fern root powder, etc.), with Just serve one or two fish and soy products with less oil.
Don’t eat staple food last to avoid gastrointestinal injury
Many people only eat vegetables and skip meals at the banquet, and they don’t remember until the end that they haven’t eaten the staple food. In fact, eating a large amount of food rich in protein and lacking in carbohydrates on an empty stomach not only affects digestion, but also causes protein to be wasted and metabolic waste to be produced.
Ye Yanbin said that when ordering meals, you should order staple food and vegetables first, not just meat dishes. From a health perspective, you may wish to serve a bowl of multigrain rice, mixed bean porridge, or a bowl of noodles, or potatoes between meals. Do not bring the staple food to the table near the end of the meal, resulting in less or less staple food. Not eating staple food. This can not only reduce the waste of protein, but also reduce the risk of gastrointestinal damage from greasy food. It is recommended to eat no less than 4 taels of staple food every day, and pay attention to the combination of thickness, with thicker ones being the mainstay.
Just eat spicy food in moderation to the fullest.
Many people like dishes with strong flavours, thinking that this will make them enjoyable. In fact, the combination of dishes should be appropriately salty and light, sour and spicy, so as not to overly fatigue the taste buds and be beneficial to health.
If you eat in a restaurant, strong cooking methods often cover up the original smell of the food ingredients. If the food is not fresh, diners won't be able to tell. When ordering, you should order dishes with lighter seasonings, strictly control the amount of cooking oil consumed, and eat less fried or fried foods. One or two spicy dishes are enough to satisfy your appetite, and you can also pair it with a spicy or sour dish to refresh your stomach: it can make the taste rich without being too greasy.
The food in Lingnan area advocates freshness. In most cases, only a small amount of ginger, onion, garlic and light soy sauce are used for seasoning, and there is less heavy oil and spicy food. This cooking method not only reduces the intake of oil, salt and sugar, but also avoids the destruction of nutrients and the production of harmful substances in food caused by deep processing.
Seafood and meat should be eaten in moderation. Too much is harmful to health.
Families in the south especially like river fresh food and seafood products, while families in the north prefer chicken, duck, fish and meat. They always feel that eating more of these will make the dishes richer.
Cantonese-style seafood cooking is mainly steamed, which retains the original flavor and deliciousness of the seafood. Studies have shown that increasing fish intake can reduce the risk of coronary heart disease, stroke, heart failure, various malignant tumors such as colorectal cancer, esophageal cancer, liver cancer, breast cancer and lung cancer, as well as the risk of death from cardiovascular disease. However, although aquatic products are rich in nutrients and delicious, they are also the "hardest hit areas" of pollution. If the proportion of seafood and fish dishes on a table is too high, there is a greater risk of ingesting pollutants that exceed standards. In addition, aquatic products, especially shellfish and molluscs, contain high levels of purine and cholesterol. Excessive intake may increase the risk of gout and hyperlipidemia.
Meat, poultry, eggs, etc. are important sources of high-quality protein and nutrients such as vitamin B, vitamin A, calcium, iron, and zinc. Moderate intake of meat, poultry, etc. is good for health. Excessive intake can easily increase the intake of calories, saturated fatty acids, cholesterol and purine, thereby increasing the risk of cardiovascular metabolic diseases and colorectal cancer.
It is recommended that the amount of aquatic products and meat on the New Year’s Eve dinner should be controlled to about two dishes each, and the consumption should also be appropriately controlled. Even when having a reunion dinner, the total intake per person is best not to exceed 250 grams.
Don’t drink salty soup after a full meal to avoid stretching your stomach
After eating rich dishes, it is not advisable to drink a lot of thick soup, because the delicious dishes have already filled the stomach, and the body has taken in more salt and oil. If you drink soup again, your stomach will be enlarged, which is not good for your health. .
Cantonese people are accustomed to drinking soup before meals. Drinking soup before meals has two functions. One is to lubricate the mouth, esophagus, and stomach, promote the secretion of digestive glands, and aid digestion. The second and more important point is that the soup entering the stomach can reflexively suppress the strong excitement of the appetite center. In this way, you will not eat too fast next time, and you can control yourself until you are seven to eighty percent full. (Guangzhou Daily)