What to do with overnutrition? Try these methods now

In the past, people always worried that malnutrition would affect the healthy development of the human body. However, as people’s living standards continue to improve, the phenomenon of overnutrition has quietly emerged. So what should we do about this phenomenon?

① Adjust your diet

The first task of adjusting the diet is to restore the normal eating habits, force the restoration of the dietary "biological clock", and return to the original normal eating time.

②Relieve the burden on the gastrointestinal tract

The staple food after the festival should be mainly coarse grains, and you can add corn, oats, etc. in appropriate amounts. Increase the proportion of dark or green vegetables, drink more porridge and soup, such as fresh green leafy vegetables, millet porridge, noodle soup, etc., and you may as well add some pickles. These soups have a good "heat-clearing" effect, allowing the "overburdened" gastrointestinal tract to rest and adjust.

③Special groups should avoid overeating

For those who are obese, have three highs, digestive dysfunction or diabetes, they should be extra careful when eating at parties. Once you fail to resist the temptation of delicious food in front of the sumptuous holiday table and eat too much, you will experience symptoms such as indigestion, diarrhea, and abdominal pain. At this time, you must begin a dietary adjustment and remedial battle. However, diet therapy can only play an auxiliary role in alleviating the condition. If serious disease occurs due to overeating, you need to seek medical attention and receive drug treatment in time.

④ It is recommended that obese people only eat until they are 70% full

Many obese people always remind themselves to be careful to "prepare for battle" and eat less before gatherings and dinners during the holidays, but often when faced with a table full of delicious food, their appetite becomes difficult to control. It is well known that overeating will not only cause obese patients to gain weight, but it will also be detrimental to their health and induce high blood pressure, coronary heart disease, etc.

The common characteristics of obese people are that they eat too much, exercise too little, and have low calorie consumption, which leads to the synthesis of excess energy into fat. As a remedy for overeating in this group of people, in addition to exercising more, it is also important to make timely dietary adjustments. The first thing to do is not to eat high-fat foods, and eat more low-calorie fresh fruits, vegetables and other foods rich in dietary fiber, such as bean sprouts, radishes, Chinese cabbage, spinach, celery, etc. Fruits can be chosen from apples, bananas, etc. The second thing is to control your food intake and eat until you are 70% full at each meal.

Misconception reminder: For many obese people who suffer from weight gain during the holidays, use diet pills with caution to lose weight. In clinical practice, we often encounter many cases of various physical discomforts caused by taking diet pills, such as palpitations, shortness of breath, general weakness, and even liver and kidney damage. This is because all drugs must be metabolized by the liver and kidneys, which increases the burden on the liver and kidneys. In severe cases, it can cause different damages to the liver and kidney functions, and even lead to liver and kidney failure.

⑤ People with three highs should take more walks

When attending a festive banquet, one is bound to have a big appetite and eat more under the host's hospitality. For people with three highs who cannot resist the temptation of delicious food, in addition to taking medicine to control the condition after meals, the focus of dietary therapy should be on reducing salt and lowering blood lipids. People with high blood pressure, other highs, etc. can adjust their diet by reducing the intake of animal protein and increasing the intake of plant protein, while also taking more walks and exercising more. In addition, you should also focus on eating green leafy vegetables and fruits that are high in potassium and low in sodium, because high potassium and low sodium are good for protecting the cardiovascular system and controlling blood pressure, such as celery, carrots, water chestnuts, cucumbers, fungus, oranges, hawthorns, etc. It should be noted here that although hawthorn has the effects of promoting digestion, lowering blood lipids and blood viscosity, it is not recommended for patients with stomach problems and ulcers to eat more, because excessive intake of acidic substances will aggravate the condition of patients with these diseases.

Misconception reminder: Some patients with "three highs" want to control blood lipids by not eating meat after overeating, and instead eat eggs to supplement human nutrition. This practice is wrong. Because egg yolks, crab roe, shrimp roe, fish roe, etc. contain high cholesterol, people with high blood lipids should eat them with caution.

⑥ Don’t drink milk if you have poor digestion

When we get together, we eat and chat about the past, and before we know it we’re eating too much. If your gastrointestinal digestive function is not good, overeating can easily cause abdominal pain, diarrhea, nausea and vomiting; if you are a patient with ulcer disease, it can easily cause acute gastric dilatation, gastric retention, and even gastric perforation. If you eat too much at a party and feel that the food is staying in the esophagus and not going into the stomach, it is most likely caused by indigestion. Because of excessive food, the burden on the gastrointestinal tract is increased, which affects gastrointestinal motility and leads to digestive dysfunction. At this time, some drugs to increase gastrointestinal motility or promote digestion can be added. If the condition is severe, medical attention should be sought promptly. In terms of diet, you can drink some light almond tea, lotus root powder, noodle soup, etc. In addition, peeled red dates soup can also help relieve the burden of gastrointestinal digestion; the lactic acid in yogurt can also help stomach digestion. In short, stop eating too much meat and fish and avoid greasy foods, which will improve the gastrointestinal absorption function because it allows the stomach and intestines to get enough rest.

Misconception reminder: People with a history of gastrointestinal diseases should avoid eating high-sugar and high-fat foods after overeating. In particular, don't drink milk, because milk is a lipid food and is difficult to digest.

⑦Diet therapy for diabetics

Faced with a sumptuous holiday party dinner, if diabetic patients mistakenly eat high-sugar, high-fat foods, causing their blood sugar to rise, they will feel tired, sleepy, muscle weakness, and depressed. At this time, the diet must be adjusted. However, because each person's pancreatic islet function is different, some people can lower their blood sugar through diet control, while others cannot control it through diet and need to seek medical attention in time. When using dietary therapy, foods that do not contain sugar, high fat, or are not converted into sugars, such as pumpkin, bitter gourd, winter melon, radish, celery, and yam, should be the first choice.

Misconception reminder: In order to compete for the huge share of food ingredients for diabetic patients, some businesses have launched many sugar-free foods one after another. However, it is still questionable whether such products are truly "sugar-free" or just "low in sugar". Therefore, diabetic patients are reminded to be cautious when purchasing such foods.