After feasting on food and snacks that are high in oil, salt and sugar during the long Lunar New Year holiday, many people are still feeling the effects of excessive eating, ranging from bloating and constipation to a fluctuating appetite and even fatigue, nutritionist Hsieh Hsin-yi (謝欣頤) said.
People have gone back to their normal routine after the holiday, but they are discovering that their bodies, especially the digestive system, have yet to return to normal, said Hsieh, who works at Tainan Municipal Hospital.
“The key to restoring the body’s digestive and metabolic functions is to follow a balanced, high-fiber and regular diet,” Hsieh said.
Photo: Huang Mei-chu, Taipei Times
“We have patients coming in complaining of bloating, constipation, loss of appetite or other digestive problems. Some said they gained weight during the holiday, so they have been eating less or skipping meals, but that could lead to fluctuations in blood sugar levels and trigger binge eating,” she said.
“We advise people to eat at regular times, and each meal should include protein, carbohydrates and vegetables to restore the body’s energy,” she said.
Food that is high in fiber is highly recommended as it promotes satiety, improves bowel movement and makes up for the oily dishes and refined food consumed during the holiday, she said.
“Vegetables should make up half of the portion of each meal. Choose dark green leafy vegetables, mushrooms, tomatoes, sweet potatoes, oatmeal, legumes and other natural high-fiber foods,” she added.
“Some people would only eat vegetables and avoid food staples after the holiday, but this could lead to muscle loss and a slower metabolism. Each meal should include protein, such as fish, chicken, eggs, tofu or sugar-free soy milk,” Hsieh said.
“Sufficient water intake should boost the effects of eating a high-fiber diet to prevent constipation or fatigue,” she said.
“Cook food via steaming, stewing or braising, and minimize frying in oil. Cut down on starches and heavy spices to help your digestive system recover,” she added.
Hsieh recommended a dish called “braised tofu with tomatoes and seasonal vegetables,” which is easy to make.
Stir fry the tomatoes to release their juices, then add tofu and seasonal vegetables, using little oil and spices, she said.
“Tomatoes can be filling, while tofu is a good source of protein and vegetables are high in fiber, so this [dish] is a good option for people to fine-tune their digestive system,” Hsieh said.
“This is a period to ‘adjust,’ not ‘punish’ your digestive system,” she added.
People should not look for rapid changes or quick results, but should instead focus on eating regular meals, high-fiber foods and light dishes to allow their digestive system to return to its natural rhythm and feel healthy again, Hsieh said.
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