Tips for healthy eating during the Spring Festival

　　1. Eat with skill

　　Grilling, frying and cooking for long periods of time can easily produce free radicals that damage genes. You should try to eat food as it is. Modern nutrition has also confirmed that rapid heating will denature proteins and produce enzymes AGEs that attack and damage DNA links, paralyzing normal gene operation. Therefore, the shorter the cooking time, the better.

　　2. Choose oil carefully

　　The best way is to use the fat from the ingredients themselves. Edible oils are easily affected. Improper storage or heating will cause oxidative damage. There is no one oil suitable for all cooking methods. Only by choosing the right oil according to your needs can you avoid oxidative damage. Olive oil is suitable for cold dressing. For Chinese quick frying, you can choose oil with high saturated fat but stable oil, such as sunflower oil, canola oil or soybean oil. Palm oil, commonly used in Southeast Asia, is rich in beta carotene and is one of the best oils that is stable and does not go bad. When purchasing cooking oil, it is best to buy it in small packages, which can reduce oxidative free radicals produced by long storage.

　　3. Eat more coarse foods such as whole grains to supplement vitamin E and prevent cell oxidation.

　　Replacing refined pasta with unrefined whole grains not only makes you feel fuller, but also activates your cells. Refined white flour or desserts can cause blood sugar to rise and fall sharply, activate fat synthesis enzymes in the body, and cause obesity and cardiovascular problems. In particular, the secretion of glucagon hormone will send a hunger message to the body. If the sugar is not completely consumed, fat will accumulate in the body. The best way to reduce your carbohydrate intake is to arrange your diet in order of priority: fruits and vegetables first, then grains, roots, tubers and oils. Eat more miscellaneous grains. Fiber takes up gastric capacity, which naturally reduces carbohydrate intake. Eat more high-quality protein, such as fish, chicken, lean meat, beef, etc., because they contain vitamins B12 and B6, which are the basic components used to organize and repair DNA.

　　4. Eighty percent full, just the right amount

　　Moderate eating is also the wisdom of the ancient Chinese. Someone asked He Cheng, the 99-year-old Ming Dynasty governor, what he said about self-cultivation. He said, "Don't eat too much of the delicious food, and don't eat anything that is not delicious." It is worthy of reference by modern people. Eighty percent full is a health-preserving rule of the ancients, and is also regarded as a guideline by modern nutrition experts. Eating itself is a process that consumes energy. The more you eat, the longer your body's cells need to work. Even if you eat good things such as vitamins C and E, excessive energy consumption will cause the body to convert vitamins into harmful free radicals.

　　5. Eat slowly and eat together as a family

　　clinical Studies have found that most mothers with diabetes in late pregnancy are engaged in fast food eating for a long time. female , the source of fat is unknown, and eating too much fried food. When you are young, your body still has enough enzymes to eliminate these free radicals, but what should you do if your ability to eliminate free radicals deteriorates as you get older? Modern people should cook and prepare meals by themselves. Not only healthy , and can also connect emotions. The kitchen is the heart of love in the home, and eating is a way to express love and care. The secret to keeping the relationship at a constant temperature is that no matter how busy they are at work, the couple will still prepare meals for each other and enjoy them together. In the morning, there is fresh vegetable and fruit juice, and for lunch and dinner, there is one main dish with two servings of vegetables and salad. It is simple but nutritionally balanced. Sometimes it’s asparagus and chicken steak, sometimes it’s bak kut teh soup with broccoli. After returning home from a busy day, food full of love is the best diet for genes and the body.