PhD.BS. Nguyen Trong Hung
Head of Department of Adult Nutrition Examination and Consulting, National Institute of Nutrition.
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According to the advice of the National Institute of Nutrition, to maintain the body's activity and development, each person needs to supplement 4 groups of nutrients every day (carbohydrates, fats, proteins, vitamins and minerals). , and at the same time need to use a variety of foods. However, during the long Tet holiday, many people eat according to their preferences and eat uncontrollably, leading to consequences for their health, especially the digestive system.
Associate Professor, Dr. Nguyen Trong Hung, Head of the Department of Adult Nutrition Consulting (National Institute of Nutrition), said that during Tet, many people often display and flaunt expensive, energy-rich dishes and think that , these are delicious dishes and eat a lot of them. However, eating too much of a certain food group, especially during Tet, will seriously affect the digestive system and many other organs.
Dr. Hung gives the example of eating too much protein-rich food during Tet, the digestive system will have to work day and night, causing digestive disorders. Not only that, the liver and kidneys also have to work at full speed. When overloaded, it will cause fatty liver and gradual loss of kidney function.
Many families only have protein-rich dishes on Tet holiday but lack vegetable dishes. Illustration photo.
Meanwhile, foods that are available, cheap and very good for health, especially the digestive system, during Tet, people often eat less. Dr. Hung pointed out that the food that is “forgotten” during Tet is vegetables. Accordingly, there are very few vegetables on the Tet tray. If there are any, they are often prepared in combination with meat such as stewing bones, making salad… so when eaten, it will also add a lot of energy to the body.
Not only that, when it comes to Tet feasts, most people enjoy delicious, protein-rich dishes first, very few people eat vegetables first. “This is a bad habit. Because eating foods rich in protein will create a feeling of fullness, then you will stop eating vegetables. Meanwhile, vegetables are foods that help digest protein more easily”, said Dr. Hung.
To solve this problem, Dr. Hung advises people that it is best to eat vegetables first and eat other foods later. Because vegetables provide many vitamins and minerals that are good for the body to function, helping digestive function more smoothly, especially for young children. Not only that, eating vegetables first is also a way to limit weight gain during Tet.
According to recommendations, every day an adult must eat 400-500g of green vegetables and ripe fruits. Young children eat about 200-300g. To put it simply, children need to eat at least half a bowl of vegetables at each meal. Older children and adults should eat 1 bowl of vegetables/meal and should eat a variety of vegetables.
The Tet tray should harmoniously combine food groups, including a variety of vegetables. Illustration photo.
Especially during Tet, for people who need to control weight and blood sugar, vegetables play a very important role. “During Tet, there are many types of vegetables that are in season, so people can choose to eat a variety, because each type of vegetable has a different role, providing different nutrients for the body.“, said Dr. Hung.
An issue that Dr. Hung also pays close attention to is how to prepare vegetables during Tet. Accordingly, many people change their meals from a traditional rice tray to a hot pot, thinking that this will help them eat more vegetables, but sometimes making mistakes when eating also causes the vegetables to lose many of their effects. “When eating hot pot, if the hot pot broth is too thick and too fatty, even if you eat vegetables, you will still get a lot of energy into your body. Moreover, eating hot pot often involves sitting for a long time, the vegetables are simmered too carefully, especially leafy vegetables, causing a lot of nutrition to be lost.” Dr. Hung warned.
Dr. Hung recommends that during Tet, eating vegetables is necessary, but you should choose appropriate vegetables and ways to eat vegetables, bringing efficiency and high nutrition. Vegetables are safe and can be eaten raw, but should also be limited to avoid parasitic infection. It's best to steam, boil, mix with salad or lightly stir-fry to change the taste every day and get more nutrition. Do not eat vegetables that have been left overnight or cooked or recooked many times, except for bamboo shoot soup.
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