HomeHong Yonghan, an associate professor with a bachelor's degree in nutritional science at National Taiwan Normal University, reminded that the diet during the Spring Festival should be less high-fat, high-salt, high-sugar and less snacks, more vegetables, protein and more white meat; the picture shows the situation.
(The picture is taken from photoAC)
[Reporter Zhang Weizhen/Taipei Report] During the Chinese New Year, you can't resist the temptation of delicious food. If you can match it with proper diet management, you can enjoy delicious food without causing physical burden.
Hung Yong-han, associate professor of Bachelor of Nutrition Science at National Taiwan Normal University, said that by extending the concept of "My Plate" designed by the National Health Administration and combining the principles of "4 less and 4 more" suggested by him, he will teach you to choose healthy and eat smart!
A cup of milk every morning and evening
According to the "My Plate" manual designed by the National Health Service in 2018, there are 6 formulas mentioned, including "a glass of milk every morning and evening", "fruits are big in each meal", "vegetables are more than fruits", "rice is the same as vegetables" Many", "a palm of beans, fish, eggs and meat", "a teaspoon of nuts and seeds".
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Hong Yonghan said that sources of protein intake include beans, fish, eggs, and meat, and you can choose related foods in sequence. It is recommended that the public use white meat, such as fish, and chicken as the main meat, and make sure that a meal is about the size of a person's "palm" For eggs, it is recommended to take 1 to 2 eggs a day.
more vegetables than fruits
Hong Yonghan mentioned that oranges, apples, pineapples, bananas, etc. often appear after meals during the Chinese New Year. One meal can grasp the concept of "one fist".
In addition, about 20 tomatoes are recommended for a meal, and 12 grapes are recommended because some grapes are relatively sweet.
As for the vegetable part, "there are more vegetables than fruits", and a meal is about the size of a palm wrapped around another fist.
1 teaspoon nut seeds
Hong Yonghan also mentioned that according to the 2017-2020 National Nutrition Survey, it was found that the intake of milk by the elderly and children was insufficient, so he reminded the public to keep in mind the principle of "a cup of milk in the morning and evening".
In addition, a variety of snacks are indispensable at Chinese New Year gatherings, and the greedy mouth often eats melon seeds, nuts and other snacks, and accidentally consumes too many calories. Hong Yonghan reminds the public to remember "one teaspoon of nut seeds", which is about the size of the first knuckle of the thumb.
Less high-fat, high-salt, high-sugar, snacks
Hong Yonghan also suggested the principle of "4 less and 4 more", among which 4 less includes "less high oil, high salt, high sugar", "less snacks", "less overnight dishes", "diabetics should eat less pastries"; 4 more It is "more vegetables", "mainly protein is white meat", "walk more", "spend more time with family".
Hong Yonghan said that some traditional Chinese New Year dishes are high in oil, high in salt, and high in calories, but you still have to be happy and happy during the Chinese New Year. It is recommended that the general public grasp the concept of "less high oil, high salt, and high sugar" and adjust from other dishes.
"Less overnight vegetables" is because the vitamins of vegetables may be gradually lost overnight. Therefore, considering food safety and concerns about the possible loss of nutrients, he recommends that the public try to focus on the amount that can be eaten in the meal when cooking and prepare ingredients, and reduce consumption. Overnight dish.
In addition, Hong Yonghan also reminded that diabetic patients should eat less cakes that are easy to raise blood sugar, such as radish cakes, rice cakes, and hair cakes. much” portion.
Diet Master the 6 formulas mentioned on my plate. Hong Yonghan reminded "eat more vegetables before meals", which can not only increase the feeling of satiety, but also reduce the intake of rice. Lord", and the last advice on life includes "walk more" to avoid sedentary, and finally "spend more time with family" to celebrate the New Year.
Hong Yonghan, an associate professor with a bachelor's degree in nutritional science at National Taiwan Normal University, explained that alcohol is calculated in grams, and men and women should not exceed 20 grams per day and 10 grams per day.
(Provided by Hong Yonghan)
Finally, drinking and drinking are indispensable for Chinese New Year gatherings. Hong Yonghan explained that based on 10 grams of alcohol per glass, men should not exceed 2 drinks a day, and women should not exceed 1 drink.
If converted into fruit wine with an alcohol concentration of about 10%, men can drink 254ml and women can drink 127ml; red wine with an alcohol concentration of about 12% can drink 212ml for men and 106ml for women; sake with an alcohol concentration of 15% , men can drink 169 ml, women can drink 84 ml; whiskey with 40% alcohol concentration, men can drink 63 ml, women can drink 31 ml.
Hong Yonghan, an associate professor with a bachelor's degree in nutritional science at National Taiwan Normal University, explained that alcohol is calculated in grams, and men and women should not exceed 20 grams per day and 10 grams per day.
(Provided by Hong Yonghan)
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