Teach you 8 strokes of dietary guidelines, this Mid -Autumn Festival is not long!Doctor: Moon cakes are healthier ...

Medical Guidance: The Third Hospital of Guangzhou Medical University

Zeng Qingshan, deputy chief physician of clinical nutrition department

Say

Tomorrow is the Mid -Autumn Festival

How many moon cakes have you stored in your house?

Looking at it, a variety of flavors

Do you feel that you have to "get on" if you eat it

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Except moon cake

Taro, field snails, wine, various fruits ...

These food menus

Are you all arranged?

Can be imagined

Your change before and after fake

I really want to eat happiness

Can you keep your figure

Zeng Qingshan, deputy chief physician of the clinical nutrition department affiliated to the Third Hospital of Guangzhou Medical University, will take you to follow the new version of "Chinese Resident Dietary Guide 2022", and master 8 balanced dietary standards.

It is still beautiful to let you finish the Mid -Autumn Festival ~

According to Zeng Qingshan, the guide recommends: 200 ~ 300g of grain food per day, including 50 ~ 150g of whole grains and miscellaneous beans; 50 ~ 100g of potato.

Therefore, a standard Cantonese -style moon cake has satisfied the amount of staple food for the day.

Note: The staple food at night is reduced by half. At night, the moon cakes are not more than 1/4, a small taro, and the fruit does not exceed 200 grams.

The overall principle of diet is "a small amount."

Zeng Qingshan suggested that active physical activity is best 6000 steps per day to reduce sedentary time and get up every hour.

If the dinner activity at night can be placed in the afternoon or hurrying to complete the task of 6000 steps, self -discipline is the key to health.

Guidelines: There are vegetables for meals to ensure that you consume fresh vegetables with no less than 300g daily, eat fruits every day, and ensure that you consume 200 ~ 350g of fresh fruits per day. The juice cannot replace fresh fruits.

Zeng Qingshan reminded that on the day of the Mid -Autumn Festival, do not choose various beverages and freshly squeezed juice at home banquets to replace tea with the healthiestness.

Guide to recommend: Fish, poultry, eggs and lean meat intake should be appropriate, with an average of 120 ~ 200g per day. Do not eat it if the amount of meat is clear. Before and after the Mid -Autumn Festival, it was the period when seafood fishery was produced. There were many varieties of seafood and delicious taste, which made people unable to eat a few more meals. However, although seafood is delicious, it cannot be eaten.

Zeng Qingshan reminded that when eating seafood, beer should drink less, otherwise it will easily lead to a sharp increase in blood uric acid levels and induce gout.

In addition, do not drink strong tea when eating seafood. Tea contains tannic acid, which is easy to work with the protein in shrimp and crabs, solidify into pieces, and affect digestion. It is advisable to use light tea.

Guidelines: Eat less high -salt and fried food. Control the intake of sugar, do not drink or drink less sugar drinks.

Zeng Qingshan reminded that the festival wants to reduce the intake of excess oil. The cooking method of amaranth is recommended to use steaming, cooking, stewing, halogen and other methods. You can use fish, shrimp, poultry meat with less fat content, such as sea fish and goose with high unsaturated fatty acid content. In the use of seasonings, do not be too salty, too spicy, and bad for the stomach.

If you can't avoid drinking, you should pay attention to: Do ​​not drink on an empty stomach, not only easy to get drunk, but also damage the gastric mucosa; do not drink carbonated drinks on an empty stomach, which will hinder the digestion and receiving of the gastrointestinal food. It is recommended not to drink freely when you open your attendance, and drink it when you eat half of it.

Guidelines: Drink enough water, a small amount. Men drink 1700ml of water every day, and adult women drink 1500ml of water a day.

It is worth reminding that drinking water does not mean drinking soup, especially old fire soup. It is recommended to drink white water or tea, drink less or do not drink sugary drinks, without drinking instead of white water.

Guidelines: Learn cooking, inherit the traditional diet, and enjoy the natural and delicious food. During a meal, don't forget the right amount and balance.

Zeng Qingshan suggested that the current epidemic prevention and control is still very important. Try to dinner at home. The family moves together, delicious and healthy, choose fresh ingredients, and reduce take -out processing food. Food safety is more secure.

Guide recommendation: Choose fresh and hygienic foods and do not eat wildlife. Food preparation is cooked and separated, and cooked food should be heated in secondary heating. Pay attention to hygiene, start with the dining public chopsticks. Cherish food, prepare meals on demand, and advocate that you do not waste meals.

During the three -day holiday, connecting a few meals will definitely allow the stomach and intestines to operate, and it will easily cause symptoms such as gastrointestinal discomfort, chest tightness and qi, diarrhea or constipation.

Therefore, the diet must be controlled during the festival, not persuaded, not persuasion, and the overeating is very hurt.

Except for the above eight guidelines

Everyone will definitely eat moon cakes in the Mid -Autumn Festival

How to eat moon cakes healthily

Zeng Qingshan introduced that moon cakes are healthier with tea. He suggested:

1. The taste of moon cakes such as jujube mud, bean paste, lotus, and pineapple is very sweet. It is better to drink green tea when tasted.

2. Moon cakes such as egg yolk, double yellow, shiitake mushroom meat and other stuffing are greasy. You can drink Pu'er tea and Puchen Pu'er tea at the same time.

3. Relief moon cakes have the characteristics of sophisticated ingredients, thin skin stuffing, and refreshing fragrance. When tasting, you can choose to drink green or black tea.

4, ice -skinned fruits moon cakes and traditional moon cakes, but the taste is refreshing, so it is favored by many people. The taste is more fashionable and younger. It is more elegant with tea.

Finally remind everyone

Moon cake delicious

But don't eat too much

Correspondent: Bai Tian

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