Weight gain?
Teach you eight tricks to achieve a simple "light fasting"
The Lantern Festival is over, and the Winter Olympics are over. Let's see who is getting fat?
Looking on the scale, many people inevitably exclaimed, but it is too late to remedy it now.
How to balance food and body?
Light fasting may be more practical and easier to stick to than a reckless diet.
Here are eight "light fasting" tricks for you.
The first trick: focus on three meals and control snacks
If you're already full by the time you eat, there's no need to eat a lot of snacks.
The combination of three meals of staple food + meat + vegetables is normally full, and it will not make people gain weight quickly. Eating more snacks is a bigger trouble.
Most of the snacks use sugar, oil, and starch as the main raw materials. They are small in size, high in calorie density, and low in nutritional value. The upper body is soft and fat.
The second trick: Pampering hunger before meals, slow down eating
Studies have shown that eating a small amount of food half an hour before a meal, such as a fruit, half a cup of yogurt, a cup of soy milk or milk, can effectively reduce the appetite at meals and avoid overeating.
If you are a person who really can't control chopsticks, you can consider taking this method.
Chewing slowly can better appreciate the deliciousness of food and avoid overeating.
The third trick: pick more bone spurs and increase vegetables
Try to eat as many foods that seem to be "fussy".
For example, duck heads that need to be chewed, fish tails that need to be picked, shrimp and crabs that need to be shelled, take more and eat more slowly on a plate.
If you eat more vegetables and less "hard vegetables", it will not be easy to overeat.
The fourth trick: light staple food, reduce frying
A large portion of food calories come from fried foods and pastries.
Fried rice cakes, rice cakes, leek boxes, spring rolls, as well as puff pastry, sesame cakes, fire, and various puff pastry, etc., contain both starch and a lot of fat, and are classic high-calorie foods.
It’s best not to exceed one of these foods a day, and eat the smallest portion.
Fried and greasy dishes are also eaten sparingly.
In this way, the heat of the meal will not be overwhelmed.
The fifth trick: avoid beverages and replace them with weak tea
In addition to the calories from meals, a large part of the calories come from beverages and soups consumed with meals.
Many people think that as long as you drink less alcohol, in fact, the calories of sweet drinks are quite considerable.
A paper cup of 200 ml of sweet drinks or pure juice contains about 80-100 kcal.
Those milky "milk soups" and soups with oil floating on the surface also contain a lot of fat.
If you replace them with drinks such as weak tea, chrysanthemum tea, barley tea, sugar-free lemonade, etc., these calories will be saved.
The sixth trick: light breakfast, eat porridge and vegetables
Lunch and dinner If the meal is too rich and can't be skipped, think about breakfast.
Might as well drink some millet porridge, oatmeal porridge, eat some vegetables and fruits, reduce the intake of fat and protein food, and give the stomach and liver a chance to breathe.
The seventh trick: do more housework and increase the number of steps
The key to staying in shape is eating and balancing.
Since you eat too much, you have to increase your physical activity to burn off the calories you eat.
Even if you can't insist on going to the gym, you can walk, run, exercise, do housework, throw garbage, pick up express delivery, or take your child to play at the door, clean the house, tidy up the house... whatever you do can increase calorie consumption.
The eighth trick: moderate fasting and rest in time
If you really eat too much, you can choose a more relaxed day, do a light fast, and only eat a quarter of the calories on other days.
For example, eat only gruel and vegetables cooked with less oil for three meals.
As long as you take a day off, the body that feels tired from overeating can feel much better.
The above eight tips, there is always a few tips for you.
Many of the occurrences of gastroenteritis, cholecystitis, pancreatitis, etc. are caused by improper diet. If you really have the awareness of healthy eating and follow the above advice, these things will not happen.
For most healthy young people who eat moderately every day, there is no need to worry about a little relaxation in their diet during the Chinese New Year.
For example, even if you eat sweets twice and deep-fried vegetables a few times, but only for a few days during the festival, you will not gain a few pounds at once.
The rest of the time, eating healthy and exercising is enough.
Text / Fan Zhihong
(Director of Chinese Nutrition Society, chief expert of science communication hired by China Association for Science and Technology)
indigestion?
Teach you "kneading + tea drinking + Chinese patent medicine" three coups for recuperation!
Interviewed expert: Tao Rui, attending physician of the Department of Traditional Chinese Medicine, Emergency General Hospital
Do you experience abdominal distension, acid reflux, belching more or less after enjoying various delicious dishes that are not easy to cook until New Year's Day, Spring Festival, Lantern Festival and other festivals? , stomach pain, not eating and other indigestion symptoms.
"Su Wen·Bi Lun": "The diet will be doubled, and the stomach will be hurt." The theory of traditional Chinese medicine believes that: the stomach is in charge of acceptance, the spleen is in charge of transportation and transformation. If the food is greasy and the spleen and stomach are not transported and transformed in time, the food accumulation will stop in the interior, resulting in the obstruction of the qi mechanism of the middle energizer, so the abdomen and abdomen are full, belching and sour, not wanting to eat, and even pain.
In order to let you enter the best working state as soon as possible after the holiday, Tao Rui, the attending physician of the Department of Traditional Chinese Medicine of Emergency General Hospital (formerly Coal General Hospital), recommends several good methods for nourishing the stomach and digesting food:
massage body acupuncture points
make adjustments
1. Kneading Neiguan: Neiguan acupoint is located on the inner side of the wrist, about three horizontal fingers (the width of three fingers together) from the horizontal crease of the wrist, at the width of two tendons and two fingers together, and acupoints are selected between the two tendons.
Knead with your thumb, position and rotate 36 times, alternately with both hands.
2. Rub Zusanli: Zusanli acupoint is located three inches below the eye of the outer knee (the width of four fingers together), about 1 finger lateral to the outer side of the tibia.
Press Zusanli 36 times with the thumbs of both hands.
3. Massage the abdomen: Cross your hands, massage the abdomen with the navel as the center, 36 circles clockwise.
Make your own healthy tea
1. Malt Hawthorn Drink
Composition: 15g raw malt, 15g hawthorn, 9g dried tangerine peel.
How to take: Drink after boiling or brewing.
Efficacy: promoting Qi and digestion, and appetizing depression.
2. Radish Honey Tea
Composition: 120g white radish, 5g green tea, 20g honey
How to take: smash white radish to extract juice, brew green tea in boiling water for 5 minutes, extract juice, add honey and mix thoroughly, heat and drink.
Efficacy: lowering qi and stomach, clearing heat and guiding stagnation.
Take proper Chinese medicine
1. Bowa Pill
Composition: Hawthorn, Pinellia, Poria, Divine Comedy, tangerine peel, Forsythia, Radix.
Indications: internal stoppage of food accumulation, abdominal distention, belching and sourness, unwillingness to eat and so on.
Fang Solution: This recipe comes from the "Danxi Heart Method" of the Yuan Dynasty.
In the prescription, hawthorn is good for eliminating the accumulation of greasy meat and is the king medicine.
Divine Comedy is good at eliminating the accumulation of stale wine and food; Radix is good at eliminating the accumulation of phlegm and qi in the grain and noodles, and they are the official medicine.
Pinellia and tangerine peel are used as adjuvants to remove stagnation of qi, harmonize the stomach and stop vomiting; Poria to invigorate the spleen and remove dampness; forsythia to clear heat and disperse knots.
The combination of various medicines can dissolve food accumulation, clear stagnation and heat, smooth qi and invigorate the spleen and stomach.
2. Yueju Maru
Composition: Cyperus officinalis, Chuanxiong, Cangzhu, Divine Comedy, Gardenia.
Indications: chest tightness, abdominal distension, belching, expectoration embolism.
Fang Solution: This recipe is also from "Danxi Heart Method".
The original meaning of cube is to relieve the "six depression" syndrome, that is, the collective name of the six depression syndromes including qi, blood, dampness, fire, phlegm and food.
Depression is stagnation or stagnation.
In the prescription, Xiangfu soothes the liver and relieves depression.
Chuanxiong is fragrant, promotes blood circulation and removes blood stasis, and is used as a ministerial medicine to treat blood stagnation.
Gardenia clears away heat and purifies fire to treat stagnation of fire; Atractylodes japonica dries dampness and transports spleen to treat stagnation of dampness; Divine Comedy eliminates food stagnation, and treats food stagnation.
The three drugs are adjuvant.
Although there are six stagnations, they are all caused by qi stagnation. The treatment should focus on activating qi and relieving stagnation. When qi moves, blood and fire are clear.
If the symptoms are still not relieved by the above methods, it is recommended that you go to the hospital for further diagnosis and treatment.
Text / Mo Peng