24/03/2022
π€©Choosing foods to prevent overweight and obesity
Eat less energy than before by drinking a glass of water before each meal, eating a bowl of vegetable soup, or eating a plate of boiled vegetables... to create a feeling of fullness, reducing the amount of other food eaten during the meal. eat.
Do not try to eat, eat all the food left after each meal due to "sorry", but should implement the slogan "it is better to waste than to be obese". However, to avoid waste, do not cook many dishes in one meal or cook too many dishes.
Reduce foods that provide a lot of energy such as rice, bread, grease, butter, ice cream, cheese, candies and cakes, limit sugar to only 10-20g/day.
Should drink cooled boiled water, green tea water, boiled vegetable juice, unsweetened fresh fruit juice, unsweetened soy milk, unsweetened skimmed milk powder, limit alcohol, beer, soft drinks. Drink 1.5-2 liters of water per day.
Increase green vegetables in each meal, eat moderately ripe fruit no more than 500g/day, choose less sweet fruit. When eating, you should eat whole fruit, limit the juice of fruits such as oranges and tangerines because eating whole fruits provides a lot of fiber, which helps to pull excess fat out through the stool, preventing constipation.
Should eat lean meat, fish, shrimp, crab, tofu, limit brain, kidney, heart, liver, egg yolk because these foods contain a lot of cholesterol and other fats.
When processing food, it should be processed in the form of boiling, steaming, and limiting frying and frying to reduce the amount of fat because eating a lot of vegetable oil is still fat.
Should eat more in the morning, reduce at noon, eat less in the evening, should eat regularly should not skip meals. In the first stage, you should divide food into many meals to make the stomach gradually shrink, to avoid hypoglycemia due to not being used to eating less. Snacks should choose less sweet fruit or low-calorie foods such as potatoes, boiled sweet potatoes, boiled cassava, unsweetened soy milk.
When implementing the diet, it should not be reduced suddenly, but gradually reduced a little bit each day.
When eating, eat slowly and chew well.
The diet for obese people, although reduced in energy, must still ensure enough protein, vitamins and mineral salts. Therefore, when cooking, you must know how to choose foods that meet the above requirements.
What foods should be eaten?
Protein group: Should eat lean meat, skinless poultry, lean fish, shrimp, crab, tofu, egg white.
Group providing fat: Should eat vegetable oil in moderation.
Energy supply group: Should eat moderate amounts, increase eating whole grains such as rice, corn, potatoes... However, to reduce energy, you can eat processed foods such as: vermicelli, cakes Pho, vermicelli, rice paper.
Groups providing vitamins and minerals: Green vegetables such as celery, cabbage, cruciferous vegetables, zucchini, kohlrabi, water spinach, jute vegetables, amaranth, less sweet fruits: watermelon, dragon fruit , oranges, tangerines, plums, pears, apples, grapes...
And should be limited
Animal fat, fatty meat, butter, cheese, egg yolk, animal viscera (heart, liver, kidney, brain, stomach, colon), instant noodles, fast food, processed foods. The reason these foods need to be limited for everyone in general to prevent overweight and obesity, and for overweight and obese people in particular, is because they are rich in fat, rich in cholesterol, rich in energy, and easy to absorb. collect. If you eat a lot of these foods without proper exercise and energy consumption, it will lead to the accumulation of excess energy in the form of fat, causing overweight and obesity. Animal fats, butter, cheese are rich in fat, egg yolks, animal viscera contain a lot of cholesterol. Shrimp noodles, fast food, and ready-to-eat foods are often fried and fried, so they are also rich in fat and provide a lot of energy for the body.
Sugary soft drinks, candies, cakes... contain a lot of sugar, so it can easily lead to overweight and obesity.
Whole milk powder, sweetened condensed milk also contain high amounts of fat and sweeteners, so when used in large quantities, it is easy to gain weight.
The fruits are too sweet: bananas, jackfruit, custard apple, mango, litchi, longan, grapes... provide the body with a high amount of sugar, making you easy to gain weight.
