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假期还没过,就胖了三斤?教你如何享受美食,还能保持体重~

汗血盐车2020-10-08

节前减肥再努力,都逃不过“胖三斤”魔咒?今天就教你,如何在假期的流水喜酒中,维持健康的身材!

中华预防医学会健康传播分会、中华预防医学会慢病预防与控制分会、中华预防医学会食品卫生分会、中华预防医学会社区卫生与健康生活方式专委会等机构的专家共同探讨,联合发布《“合理膳食,健康双节”联合提示》,帮助大家合理搭配膳食,过一个健康的假期。

食物多样,荤素搭配

近年来,随着人们生活水平的提高,鸡鸭鱼肉等动物性食物成了老百姓饭桌上的常客,而蔬菜、水果等食物则成了配角。其实,从营养的角度来说,这种饮食结构是不合理的。

相反,专家建议公众参考中国居民平衡膳食餐盘的比例进行搭配, 多吃蔬菜、水果和谷薯类,保持畜禽肉类、水产类每人每天各1两左右(40-75克)。

普通人平均每天不重复的食物种类应该达到12种以上,每周达到25种以上(烹调油和调味品不计算在内)。

使用公筷、公勺

助力疫情防控

为助力新冠肺炎疫情防控,降低围桌合食带来的疫情传播风险,建议多人就餐时使用公筷、公勺,践行分餐的饮食新风尚。

这样还能减少很多传染性疾病的传播风险,也是家人、亲友间的互相尊重和关爱的体现。同时,要养成良好的卫生习惯,比如外出戴口罩,餐前餐后洗手等。

做好“三减”

促进“三健”

节假日期间,饮食中容易盐、油、糖过多,建议无论在外就餐还是居家做饭,在享受美味的同时做好 “三减”(减盐、减油、减糖),以促进“三健”(健康体重、健康骨骼、健康口腔)。

限制饮酒,适度为宜

每逢佳节,饭桌上都少不了美酒相伴。《周礼·天官·酒人》中就曾记载:“共宾客之礼酒、饮酒而奉之。”但过量饮酒与多种疾病相关,会增加肝损伤、痛风、心血管疾病和某些癌症发生的风险。

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