Basking in your family's Chinese New Year's Eve meal is hearty and healthy

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The annual Chinese New Year's Eve Chinese New Year's Eve rice contest is about to open, compared with the previous big fish and meat, in recent years, more and more people are concerned about the nutrition and health of the diet. How to scientifically match a table of hearty Chinese New Year's Eve meals has become a "compulsory course" for many people in the New Year.

He Yuan, head of the Department of Clinical Nutrition of Beijing Shijitan Hospital affiliated to Capital Medical University, introduced that a healthy Chinese New Year's Eve meal should be rich in ingredients and balanced in diet. Dietary nutrition should pay attention to the reasonable combination of protein, fat, carbohydrate and vitamins and minerals.

"Fish and shrimp seafood, pigs, beef and mutton, poultry eggs, milk and soy products can provide people with high-quality protein; high-quality fat comes from all kinds of nuts and cooking oils, if you use vegetable oil as cooking oil, it is recommended to choose olive oil, small ground sesame oil, flaxseed oil, peanut oil and other oleic acid, linoleic acid rich unsaturated fat; you can also increase different colors of coarse grains and whole grains, rich in carbohydrates; in addition, put colorful vegetables and fruits on the table, which constitutes a perfect Chinese New Year's Eve table." He Yuan said.

"In terms of dietary patterns, people with high blood pressure can try the DASH diet." He Yuan introduced that the DASH diet model is manifested by increasing the intake of vegetables and fruits, mainly vegetables, fruits and skim milk. Among them, 8-10 servings of fruits and vegetables per day (1 part of fruit is equivalent to medium-sized apples, 1 part of vegetables is equivalent to 227 grams of raw leafy vegetables), 2-3 servings of skim milk (1 part of 285 ml), intake of appropriate amounts of whole grains, fish, poultry and nuts, while using low-fat, monounsaturated fatty acids instead of saturated fat and cholesterol dietary patterns, reduce the intake of total food fat, reduce the intake of red meat, desserts, sugary drinks, and keep the daily intake of salt below 4 grams. "Because fruits and vegetables are rich in potassium, calcium, magnesium, dietary fiber and unsaturated fatty acids, blood pressure can be significantly lowered. In addition, studies have found that the DASH diet also helps to reduce the incidence of malignant tumors of cardiovascular and cerebrovascular diseases. He Yuan said.

Previous studies have shown that the Mediterranean diet can help people reduce their risk of heart disease, stroke, and cognitive impairments such as Alzheimer's disease. He Yuan believes that the Mediterranean diet model is more balanced and is very suitable for the eating mode during the Spring Festival.

The Mediterranean diet is based on a wide variety of plant foods, including a large number of fruits, vegetables, potatoes, grains, beans, nuts, seeds; the processing of food is as simple as possible, and the use of local, seasonal fresh vegetables and fruits as ingredients to avoid the loss of trace elements and antioxidants; cooking with vegetable oil (containing unsaturated fatty acids) instead of animal oil (containing saturated fatty acids) and a variety of margarine, especially the use of olive oil.

Fat accounts for up to 35% of the total energy of the diet, saturated fatty acids account for less than 7%-8%; eat some cheese, yogurt dairy products in moderation, try to use low-fat or nonfat dairy products; eat fish or poultry foods twice a week (studies show that fish is more nutritious); eat no more than 7 eggs per week; use fresh fruits instead of desserts, sweets, honey, pastry foods; the total amount of red meat eaten per month does not exceed 72-9 pairs (340 grams -450 grams), try to choose lean meat; drink red wine in moderation, It is best to drink it at mealtimes and avoid drinking on an empty stomach, no more than two drinks per day for men and no more than one cup for women.

In addition to the balanced dietary structure, He Yuan stressed that the Mediterranean diet mainly follows the principle of moderation and balance, and should maintain a healthy lifestyle, an optimistic attitude towards life, and adhere to the appropriate amount of exercise every day.

Beijing News reporter Zhang Zhaohui

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