Nutrition is the material basis of life and health, we eat a rich variety of food can get the nutrients needed by the body, therefore, nutrition is actually the study of "eating". "Can eat", you can eat nutrition, eat healthy.
Winter, especially during the Spring Festival, is a good time to travel, visit relatives and friends, but also the peak period of family gatherings and friends' dinners, always inseparable from food: eat dumplings on the winter solstice, eat lamb, and eat big fish and meat from the first to fifteenth day of the Spring Festival. At this time, we must remind you that the diet should be moderate and balanced, and it is not easy to supplement too much. Daily eating tips during winter and spring festival are as follows:
The first is to go out and order food. Many dishes in the restaurant use more sugar, such as sweet and sour ribs, shredded fish and meat, plucked sweet potatoes, etc., try to choose a light diet, the right amount of dishes.
Second, the amount of food should be sufficient, and the energy should be balanced. Special groups of people should not eat uncontrolled food.
During the holidays, once indulgent in diet, people with weak digestive ability often lead to gastrointestinal diseases.
The third is to eat less raw and cold, and drink more porridge soup.
In winter, it is cold and frozen, ensuring a sufficient amount of staple food, you can "soft and hard at the same time", often drink porridge. When processing winter food, try to use stewing, boiling, steaming, braising and other cooking methods, which is easier to preserve food nutrition and is conducive to health.
The fourth is to eat more vegetables and fruits to strengthen the body and resist diseases. Fresh fruits and vegetables are not only an important source of vitamins, minerals and dietary fiber for the human body, but also an important source of "phytochemicals". Phytochemicals have "anti-cancer", "antioxidant" and "immunomodulatory" effects,
Phytochemicals include carotenoids, chlorophyll, anthocyanins, etc., mostly derived from vegetables and fruits. It is recommended that half of the meals have vegetables and dark vegetables, and eat fruits every day
Fifth, exercise regularly and bask in the sun frequently.
Outdoor activities, while enjoying the sun bathing, can also promote the synthesis of vitamin D in the body, thereby promoting the body's absorption of calcium, which is beneficial to health.
The key to nutrition is to persevere and persevere every day. A little bit of good habits every day can get adequate and balanced nutrition. I wish everyone to enjoy the food at the same time, but also to get reasonable nutrition, happy health and peaceful year!
Review: Li Shijun
Written by: Department of Nutrition and Hygiene Monitoring and Evaluation, Public Health Institute
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