HOLIDAY FEASTS:
From choosing the proper components to making ready them and consuming them slowly — all these are essential to savoring every bit and feeling satiated
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By Chen En-hui / Workers reporter
Consuming proper, getting sufficient sleep and fascinating in additional bodily actions can assist folks keep away from gaining weight through the Lunar New Yr vacation, well being specialists mentioned.
Knowledge from the Well being Promotion Administration confirmed that individuals on common placed on 1.7kg through the vacation as a result of quite a few gatherings and feasts.
Taking part in video video games, mahjong or card video games lengthy into the night time and sleeping through the day, or binge-watching TV reveals whereas snacking additionally contribute to these undesirable good points, mentioned Fan Chun-mei (范純美), head of the Ministry of Well being and Welfare’s Vitamin Division.
Photograph: Tien Yu-hua, Taipei Instances
“There are suggestions that individuals can observe to assist them eat nicely and benefit from the scrumptious dishes at household gatherings whereas retaining their weight in examine through the vacation,” she mentioned.
These embrace taking care to pick the fitting components, consuming meals at common occasions and setting particular parts, chewing the meals slowly, consuming unsweetened drinks and fascinating in additional group leisure actions.
Fan really useful making ready dishes by steaming, boiling, baking, roasting or braising.
“Go for extra legumes and beans, rooster and fish as precedence, as these are tasty and wholesome selections, and have decrease fats content material,” she mentioned.
Whereas the common each day meal sample is likely to be disrupted through the vacation, with folks having meals exterior the standard hours, you will need to follow a set time and consuming common parts, she added.
She additionally touted the advantages of consuming slowly, which permits folks to savor every bit and benefit from the taste of the meals.
Chewing every chunk 10 to fifteen occasions and taking 20 minutes or extra to complete a meal offers the mind time to acknowledge that one is full and aids digestion, she mentioned.
Whereas stocking up on snacks and treats for the vacation is a convention, Fan suggested towards shopping for an excessive amount of “as they’re addictive, and other people generally tend to proceed nibbling on little bits and items with out considering.”
She recommended that in meals folks can put together inexperienced tea, oolong tea, barley tea or natural tea, and exchange soda with carbonated drinks with out added sugar.
“When pooling a desk collectively for mahjong, card video games, taking part in pc video games, or watching TV, folks should bear in mind to take breaks at intervals, arise and transfer round for about 10 minutes,” she added.
Doctor Yang Chih-yao (楊智堯) at Slender Determine Clinic mentioned that individuals are likely to eat giant quantities of meals that’s excessive in energy, salty and spicy, and drink a number of drinks.
“Together with in a single day actions and sleeping in, folks don’t transfer round a lot or have little bodily exercise. These might result in a weight achieve of two to 3kg through the vacation,” he mentioned.
He suggested consuming boiled water repeatedly throughout this era, saying no to in a single day actions, going to mattress early, and consuming greens earlier than carbohydrates throughout meals.
Yang additionally warned towards utilizing an excessive amount of sauce or spices, and urged folks to have interaction in out of doors actions to stop weight achieve.
Further reporting by Jason Pan
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