If you don't want to gain weight quickly after the Lunar New Year holiday, there are some foods you need to pay attention to when eating.
Weight gain after Tet is an eternal problem for everyone. It not only affects appearance but also leads to many other health problems. To control weight, enjoy Tet happily and still be healthy, let's listen to the sharing of Master. Doctor of Nutrition Vu Thi Ha (Head of Nutrition Department, Hong Ngoc General Hospital)!
Doctor, what factor contributes the most to the fact that people gain weight more easily during Tet?
MSc. Dr. Vu Thi Ha: Weight gain during Tet is mainly due to the imbalance between energy intake and energy expenditure. Energy intake here is food and drink. During Tet, food and drink are often high in protein, sugar, and fat. Of which, fat is the source with the highest energy density, and is much more abundant during Tet.
MSc. Dr. Vu Thi Ha gives some tips on eating to limit weight gain during Tet.
Meanwhile, during Tet holiday, we change our exercise habits, specifically we exercise less so we consume less energy. At this time, excess energy and slow metabolism can easily lead to weight gain. In addition, there are some other factors such as irregular eating hours, irregular sleep, psychological factors, etc. that also cause weight gain.
So, according to the doctor, what are the dishes or foods that most easily cause weight gain during Tet and why?
MSc. Dr. Vu Thi Ha: We Vietnamese have the habit of preparing a large feast, gathering to eat and drink, and congratulating each other on the occasion of Tet. There are 5 dishes or foods that can easily cause weight gain, such as:
- Sticky rice dishes such as banh chung, banh tet, xoi... They contain a lot of starch and fat from fatty meat, providing high energy, easily causing excess calories. Moreover, sticky rice has a high glycemic index, easily increasing blood sugar and fat accumulation. The energy level is even higher when they are fried.
- Deep-fried foods such as fried spring rolls, fried chicken... Fried foods absorb a lot of fat, increasing the saturated fat content, easily causing overweight and obesity. When heated at high temperatures, fat also creates unhealthy trans fats. For example, a fried spring roll can contain 150 - 200 kcal, but people often eat many pieces at once. When eaten with sweet dipping sauce or noodles, the calorie content increases even more.
- Ham. Ham, pork roll or cinnamon sausage all have high fat content, especially head sausage or fried sausage, which contain a lot of animal fat. A slice of ham about 50g provides 150 kcal, but is often eaten with rice or banh chung. If ham is made from minced meat mixed with fat, the saturated fat content is even higher, easily causing fat accumulation in the abdomen.
Illustration
- Carbonated soft drinks. This is a very popular drink during Tet. It contains a lot of refined sugar and high calories. Drinking soft drinks also increases blood sugar, stimulates insulin production, and easily causes fat accumulation. Carbonated soft drinks during Tet are also often used with candy or greasy dishes to "reduce the feeling of fullness", making it easier to gain weight.
- Nuts such as cashews, sunflower seeds, pistachios, etc. are healthy foods but eating too much can easily lead to weight gain. They are rich in calories and fat while easily leading to "full mouth", eating too much during Tet. For example, 100g of cashews has about 550 kcal, chestnuts about 370 kcal - higher than white rice. Moreover, nuts seasoned with spices (salt, sugar, honey) also increase calorie consumption. Continuous snacking causes the total energy intake to exceed the body's needs.
Doctor, do you have any advice on eating the above mentioned foods during Tet to limit weight gain?
MSc. Dr. Vu Thi Ha: Sticky rice dishes such as banh chung and banh tet should have low-fat fillings, increase the amount of mung beans, and avoid frying the cakes to reduce oil. When eating, combine green vegetables and pickles to add fiber and help with better digestion.
Fried foods absorb a lot of oil, increasing calories. Use an air fryer, pan-fry instead of deep-frying, and limit breading to avoid absorbing oil. Eating green vegetables helps reduce fat absorption and balance nutrition.
Ham contains a lot of fat, especially head ham and fried ham. Choose lean ham, eat in moderation, avoid eating too much banh chung to avoid excess calories. Combine with green vegetables to aid digestion and control weight.
Carbonated soft drinks contain a lot of sugar and can easily cause weight gain. Replace them with water, green tea or low-sugar juice. Avoid drinking them with foods high in starch or fat to limit increased blood sugar and fat accumulation.
Nuts are high in calories and can easily cause weight gain if eaten in large quantities. You should only eat a handful (30-40g) per day, and choose nuts that are not coated with sugar or salt. Avoid eating mindlessly while watching TV, and combine them with less sweet fruits to balance nutrition.
So what about the general diet during Tet?
MSc. BSNT Vu Thi Ha: In general, it is necessary to control the amount of fat, sugar and protein appropriately. Aim for a variety of foods and the order of dishes, such as starting with foods rich in fiber, then lean protein, watery dishes, and finally starch.
Remember that not only the nutritional content, but also the way of preparation also affects the energy provided by the dish. That is, even the same type of food, but different preparation methods also bring different levels of energy. You should limit the preparation methods that are high in fat or sugar, eat moderately, about 80% full is enough, eat slowly and chew thoroughly, eat on time.
Illustration
You should drink enough water, prioritize filtered water and limit sugary drinks, beer and alcohol. Drinking water proactively, scattered throughout the day also speeds up metabolism to better control the risk of weight gain. In addition, sleep plays an important role in maintaining weight, so you need to go to bed early and get enough sleep, avoid staying up late or sleeping too much. Even if you cannot maintain the same exercise intensity as usual, during Tet, take time to do light exercise and participate in outdoor activities.
Yes, thank you for your valuable sharing, doctor. I wish you good health and good work in the new year!
Weight gain after Tet is an eternal problem for everyone. It not only affects appearance but also leads to many other health problems. To control weight, enjoy Tet happily and still be healthy, let's listen to the sharing of Master. Doctor of Nutrition Vu Thi Ha (Head of Nutrition Department, Hong Ngoc General Hospital)!
Doctor, what factor contributes the most to the fact that people gain weight more easily during Tet?
MSc. Dr. Vu Thi Ha: Weight gain during Tet is mainly due to the imbalance between energy intake and energy expenditure. Energy intake here is food and drink. During Tet, food and drink are often high in protein, sugar, and fat. Of which, fat is the source with the highest energy density, and is much more abundant during Tet.
MSc. Dr. Vu Thi Ha gives some tips on eating to limit weight gain during Tet.
Meanwhile, during Tet holiday, we change our exercise habits, specifically we exercise less so we consume less energy. At this time, excess energy and slow metabolism can easily lead to weight gain. In addition, there are some other factors such as irregular eating hours, irregular sleep, psychological factors, etc. that also cause weight gain.
So, according to the doctor, what are the dishes or foods that most easily cause weight gain during Tet and why?
MSc. Dr. Vu Thi Ha: We Vietnamese have the habit of preparing a large feast, gathering to eat and drink, and congratulating each other on the occasion of Tet. There are 5 dishes or foods that can easily cause weight gain, such as:
- Sticky rice dishes such as banh chung, banh tet, xoi... They contain a lot of starch and fat from fatty meat, providing high energy, easily causing excess calories. Moreover, sticky rice has a high glycemic index, easily increasing blood sugar and fat accumulation. The energy level is even higher when they are fried.
- Deep-fried foods such as fried spring rolls, fried chicken... Fried foods absorb a lot of fat, increasing the saturated fat content, easily causing overweight and obesity. When heated at high temperatures, fat also creates unhealthy trans fats. For example, a fried spring roll can contain 150 - 200 kcal, but people often eat many pieces at once. When eaten with sweet dipping sauce or vermicelli, the calorie content increases even more.
- Ham. Ham, pork roll or cinnamon sausage all have high fat content, especially head sausage or fried sausage, which contain a lot of animal fat. A slice of ham about 50g provides 150 kcal, but is often eaten with rice or banh chung. If ham is made from minced meat mixed with fat, the saturated fat content is even higher, easily causing fat accumulation in the abdomen.
Illustration
- Carbonated soft drinks. This is a very popular drink during Tet. It contains a lot of refined sugar and high calories. Drinking soft drinks also increases blood sugar, stimulates insulin production, and easily causes fat accumulation. Carbonated soft drinks during Tet are also often used with candy or greasy dishes to "reduce the feeling of fullness", making it easier to gain weight.
- Nuts such as cashews, sunflower seeds, pistachios, etc. are healthy foods but eating too much can easily lead to weight gain. They are rich in calories and fat while easily leading to "full mouth", eating too much during Tet. For example, 100g of cashews have about 550 kcal, chestnuts about 370 kcal - higher than white rice. Moreover, nuts seasoned with spices (salt, sugar, honey) also increase calorie consumption. Continuous snacking causes the total energy intake to exceed the body's needs.
Doctor, do you have any advice on eating the above mentioned foods during Tet to limit weight gain?
MSc. Dr. Vu Thi Ha: Sticky rice dishes such as banh chung and banh tet should have low-fat fillings, increase the amount of mung beans, and avoid frying the cakes to reduce oil. When eating, combine green vegetables and pickles to add fiber, helping with better digestion.
Fried foods absorb a lot of oil, increasing calories. Use an air fryer, pan-fry instead of deep-frying, and limit breading to avoid absorbing oil. Eating green vegetables helps reduce fat absorption and balance nutrition.
Ham contains a lot of fat, especially head ham and fried ham. Choose lean ham, eat in moderation, avoid eating too much banh chung to avoid excess calories. Combine with green vegetables to aid digestion and control weight.
Carbonated soft drinks contain a lot of sugar and can easily cause weight gain. Replace them with water, green tea or low-sugar juice. Avoid drinking them with foods high in starch or fat to limit increased blood sugar and fat accumulation.
Nuts are high in calories and can easily cause weight gain if eaten in large quantities. You should only eat a handful (30-40g) per day, and choose nuts that are not coated with sugar or salt. Avoid eating mindlessly while watching TV, and combine them with less sweet fruits to balance nutrition.
So what about the general diet during Tet?
MSc. BSNT Vu Thi Ha: In general, it is necessary to control the amount of fat, sugar and protein appropriately. Aim for a variety of foods and the order of dishes, such as starting with foods rich in fiber, then lean protein, watery dishes, and finally starch.
Remember that not only the nutritional content, but also the way of preparation also affects the energy provided by the dish. That is, even the same type of food, but different preparation methods also bring different levels of energy. You should limit the preparation methods that are high in fat or sugar, eat moderately, about 80% full is enough, eat slowly and chew thoroughly, eat on time.
Illustration
You should drink enough water, prioritize filtered water and limit sugary drinks, beer and alcohol. Drinking water proactively, scattered throughout the day also speeds up metabolism to better control the risk of weight gain. In addition, sleep plays an important role in maintaining weight, so you need to go to bed early and get enough sleep, avoid staying up late or sleeping too much. Even if you cannot maintain the same exercise intensity as usual, during Tet, take time to do light exercise and participate in outdoor activities.
Yes, thank you for your valuable sharing, doctor. I wish you good health and good work in the new year!
Source: https://giadinh.suckhoedoisong.vn/diem-danh-5-mon-an-ngay-tet-de-gay-tang-can-nhat-theo-loi-chuyen-gia-dinh-duong-172250201162741007.htm
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