怎么避免“每逢佳节胖三斤”？（消费连线）

　春节临近，家家户户开始购置年货，餐桌消费是绕不开的话题，但如何避免“每逢佳节胖三斤”？近日，中国疾控中心营养与健康所、中华预防医学会健康传播分会等6家专业机构联合发布“慧选营养，健康过节——2018春节食品消费建议”。

　　“硬菜”优选鱼虾类

　　肉类是春节必备的“硬菜”，选择和食用肉类，更应注意种类和食用量。目前我国多数居民摄入畜肉较多，禽和鱼类较少，结构不太合理。

　　专家介绍，鱼虾类脂肪含量低，且含有较多不饱和脂肪酸；禽类脂肪含量也较低，其脂肪酸组成也优于畜类脂肪；其次是畜类瘦肉，脂肪含量低，铁含量丰富；应控制肥肉摄入。

　　春节期间聚餐较多，更应注意荤素搭配。成人每日推荐摄入的畜禽肉和鱼虾均为1两左右。摄入过多肉类（蛋白质），易造成代谢负担甚至导致高尿酸、痛风等症状。冷冻肉类、水产长期储存会导致水分流失、口感变差，建议适量采购，不要囤积。少吃肥肉、烟熏和腌制肉。

　　此外，成人每日推荐摄入水果半斤左右，摄入蔬菜1斤左右。建议多食用深色蔬菜，如红彩椒、紫甘蓝、菠菜等。从营养角度来看，腌菜和酱菜已经不属于蔬菜类别，且含有大量食盐，摄入过多会影响健康。

　　拒绝油腻重口味

　　地域不同，饮食口味也存在差异。但现代社会，很多人依赖“重口味”刺激味蕾。专家提示，为了健康，应养成清淡的饮食习惯；推荐成人每天食盐不超过6克；烹调油用量在25—30克之间；添加糖每天摄入不超过50克，最好在25克以下。

　　不吃主食不健康

　　现在很多人不吃主食控制体重，但健康的膳食结构离不开主食。节日期间，应当注重谷类、杂豆、薯类食物的摄入。与精制谷物相比，全谷物含有谷物全部的天然营养成分，如膳食纤维、B族维生素等，对健康更有利。杂豆是指除大豆之外的红豆、绿豆、花豆、芸豆、豌豆、蚕豆等。杂豆脂肪含量低，与谷类食物搭配食用，可通过植物蛋白质互补作用，提高谷类营养价值。薯类主要包括甘薯、马铃薯、山药、芋类等，低脂、高钾，富含纤维素和果胶，可促进肠道蠕动，预防便秘。

　　喝酒助兴莫贪杯

　　酒能助兴也能伤人，专家特别提醒，节日亲朋相聚，饮酒还须适量。高度白酒含能量高，而且几乎不含其他营养素。如要饮酒，应尽量饮用低度酒，并建议成年男性和女性每日最大饮酒量分别不超过25克和15克（以酒精量计算）；孕妇、少年儿童、特定职业、正在服药人群、患病人群等不宜饮酒。

　　坚果好吃别过量

　　天猫大数据显示，食品类年货中，零食坚果销量最大，占比达47.25%。坚果作为佐餐或零食是非常好的节日食品，含有多种不饱和脂肪酸、矿物质、维生素E和B族维生素，适量食用有益健康。同时，坚果属于高能量食物，推荐每天摄入10克左右为宜（果仁部分），如摄入超量，应注意控制总能量摄入。

　　最好选用原味的坚果，因为加工过程中通常会带入较多的盐、糖和油脂，选购时应注意阅读营养标签。

　来源：　《 人民日报 》

How to avoid "three pounds of fat every holiday"? (consumer connection)

The Spring Festival is approaching, every family began to buy special purchases for the Spring Festival, table consumption is not open around the topic, but how to avoid "every festival, three pounds of fat? Recently, 6 professional organizations such as China Center for Disease Control and nutrition, health and health communication branch of China preventive medicine society jointly issued "Hui selection nutrition, Health Festival" -- 2018 "Spring Festival food consumption proposal".

"Hard vegetables" preferred fish

Meat is a necessary "hard dish" for the Spring Festival, choosing and eating meat, more attention should be paid to the variety and the amount of food. At present, most of the residents in China eat more livestock meat, birds and fish are less, and the structure is not very reasonable.

Experts recommend that fish and shrimp have low fat content and contain more unsaturated fatty acids. Poultry fat content is also low, their fatty acid composition is also superior to animal fat, followed by lean meat, fat content is low, iron content is rich, control of fat intake should be controlled.

During the Spring Festival dinner more, more attention should be paid to meat collocation. The daily recommended intake of livestock and poultry meat and fish and shrimps in adults were about 1 two. Excessive intake of meat (protein) can cause metabolic burden and even high uric acid, gout and other symptoms. Long term storage of frozen meat and aquatic products will lead to loss of water and bad taste. Eat less fat, smoked and pickled meat.

In addition, the adult recommended daily intake of fruits and vegetables consumed about half a catty, 1 pounds. Recommend eating dark vegetables, such as red pepper, purple cabbage, spinach, etc.. From a nutritional point of view, pickles and pickles do not belong to vegetable categories, and contain a large amount of salt. Excessive intake can affect health.

Refusing greasy and heavy flavors

There are different food and food tastes in different regions. But in modern society, many people rely on "heavy taste" to stimulate taste buds. Experts suggest that in order to be healthy, light diet habits should be developed. Adults should not eat more than 6 grams of salt a day, and cooking oil should be between 25 and 30 grams. The daily intake of sugar is no more than 50 grams, preferably under 25 grams.

Not eating staple food is not healthy

Now many people don't eat the staple food to control their weight, but the healthy diet can't do without the staple food. During the festival, should pay attention to intake of Cereals, beans, potato food. Compared with refined grain, whole grain contains all the natural nutrients of grain, such as dietary fiber, B vitamins and so on, which is more favorable to health. Refers to the addition of beans than soy beans, red bean, mung bean, kidney bean, pea, broad bean etc.. Low fat beans and cereals, edible vegetable protein by collocation, complementary function, improve the nutritional value of cereals. Potato, potato, potato, yam, taro, and so on, low fat, high potassium, rich in cellulose and pectin, can promote intestinal peristalsis, prevent constipation.

Don't drink to drink

Wine can also add to the fun of wounding, experts remind, relatives and holiday together, drinking to moderate. High white liquor contains high energy and contains almost no other nutrients. If you want to drink, you should try to drink low alcohol, and suggest that the maximum daily alcohol consumption of adult men and women is no more than 25 grams and 15 grams per day (calculated by alcohol). Pregnant women, children, specific occupations, people taking medicine and sick people should not drink alcohol.

Nuts are tasty and tasty

Tmall big data show that the food in the snack nuts sales special purchases for the Spring Festival, the largest, accounting for 47.25%. As with nuts or snacks are very good holiday foods, contain a variety of unsaturated fatty acids, minerals, vitamin E and vitamin B, eat healthy. At the same time, nuts belong to high energy food. It is recommended to take about 10 grams per day (kernel part). If excess intake is taken, attention should be paid to controlling total energy intake.

The best use of the original nut, because the processing process is usually brought into more salt, sugar and oil, when selected should pay attention to reading nutrition labels.

Source: "people's Daily"