Staying At Home And Eating Less For Epidemic Prevention, Why Is The Weight Soaring? Nutritionists Point Out 1 Key That Is Often Overlooked!

The level 3 alert of the epidemic in Taiwan has been extended, and many people are getting bored when they stay at home. Recently, many people have asked for help from a nutritionist, saying that they are eating less than usual while staying at home, but why are their weight soaring? ? The nutritionist reminded that staying at home for epidemic prevention is not just about eating. In particular, there is one dietary point that is often overlooked, that is, too much starch intake!

Staying at home during the epidemic prevention period, "how to eat three meals" has caused many people to struggle, not to mention the importance of balanced nutrition. Dietitian Li Wanping shares the experience of a young woman ─ simply eat a few soda crackers in the morning, instant noodles at noon, and if you want to eat lighter in the evening, just cook a bowl of oatmeal to eat. After listening to it, she quickly reminded that these foods are all starch-based, and it is recommended to add more protein foods to be more balanced.

Among the 3 major nutrients, why do nutritionists always emphasize eating protein? Li Wanping took a thick slice of toast sold in a supermarket as an example. The nutrients are mainly starch and oil; according to the nutrition label, the oil content is as high as 12.4 grams, which is higher than 2 boxes of mini cream! If you only eat this piece of toast for lunch, you will have the amount of starch and fat, but lack protein. This is a common mistake many people make in their daily diet.

Li Wanping reminded that most of the starchy foods that are easy to store and eat at home are starchy foods, and most protein foods need to be cooked (such as fish, meat, etc.), and some people may find it troublesome and choose not to eat; It's not that difficult, just eat an extra egg, a bowl of edamame, a piece of tofu, or drink a cup of soy milk, or even a can of canned tuna or canned mackerel.

In addition, some people have noticed that they have gained a little weight recently. Li Wanping said that it may be due to edema, which is the so-called "puffiness" in Chinese medicine. There are many reasons for edema, such as sitting for a long time at home, not exercising, eating more processed foods at home, excessive sodium intake, and often drinking iced drinks because of hot weather, or drinking only coffee and beverages but not drinking enough water, etc. .

In addition to the slight increase in body weight (within about 1 kg), edema sometimes also feels swollen in the lower limbs and tight hands. Li Wanping said that the most obvious thing is to wake up in the morning with blisters and swollen eyelids. When you need to pay attention, get up and move more often, and don’t forget to pay attention to your sodium intake in your diet.

During the epidemic prevention period, I often eat canned or directly heated food at home. She recommends adding more water to dilute it. For example, a canned meat sauce for one person can be cooked into a dish for three people, plus a little vegetable, tofu, edamame and other ingredients. , It is very convenient to eat after a little stir-fry or microwave directly.

Li Wanping explained that vegetables are rich in potassium ions. Both potassium ions and sodium ions are divalent and will compete with each other. When eating more vegetables, potassium ions will inhibit the absorption of sodium ions by the body, which can not only prevent edema , is also a good helper to control high blood pressure.

◎ Image source/Dazhi Image/Shutterstock provided ◎ Consulting expert/Li Wanping nutritionist