年后饮食更要注意营养 --长沙美食网

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年后饮食更要注意营养

http://eat.csonline.com.cn 2007年02月25日15时23分星辰美食网

　　经历了春节长假，许多人连续“作战”，在节日期间的狂饮海吃、暴饮暴食，所造成的恶果之一就是肠胃不适，精神倦怠，食欲不振。出现这种情况，除了适当休息或到户外散步，还需要进行很好的饮食调理，以尽快地恢复精力和体力。

　　原则上饮食要保证清淡易消化，营养丰富而适度；少食多餐，每餐不宜过饱，进餐最好是定时定量；不可过食生冷食物，饮食要少油腻、少辛辣刺激、避免过咸或过鲜（指鲜味过浓食品，如虾、香菇等）。

　　具体说来，主食方面应注意干稀搭配和粗细粮搭配，近期不要吃油饼、油条、炸馒头、奶油蛋糕、油炸糕或其他一些糯米制品等过油或不易消化的食物；副食方面适当增加新鲜蔬菜的摄入量，但不要过多食用生冷蔬菜，以免导致胃肠功能紊乱。餐后可进食适量水果。这是因为新鲜的果蔬含有的丰富的维生素和有机酸，可以增进食欲助消化。同时也要吃些新鲜的肉类、鱼类、蛋类、豆制品等等。这几类食物富含蛋白质和多种矿物元素，能促进人体尽快恢复精力和体力，但烹调时要注意选择少油的方法，如蒸、煮、氽、清炖等，尽量避免用油煎、炸等方式。不要吃辣椒、芥末、胡椒等辛辣刺激性食物或坚硬、大块的不易消化的食品。短期内最好少吃螃蟹、鱿鱼、大虾等海鲜，每日食盐用量限制在8克以下，喝粥时可用新鲜的蔬菜代替盐分含量较高的咸菜或酱菜。因为过咸、过鲜的食物也能增加胃肠负担；过节可能会打乱一些人的正常饮食规律，不能按时就餐，节后应当及时调整，恢复定时定量的饮食习惯，使消化系统得以按部就班地工作。

　　另外，这一阶段不宜食用人参、甲鱼等补品，可以使用一些具有健脾、消食、理气、润燥作用的食疗方剂，如橘饼汁（用橘饼泡水代茶饮）、大麦粥（大麦磨碎煮粥食用）、薏米粥（薏米2份、大米1份，先煮烂薏米，再入大米同煮）、苹果汁（苹果加适量糖煎水）、山楂饮（炒山楂加红糖，用水煎服）、鲫鱼粥（鲫鱼肉、高粱米、橘皮末三物煮粥，将熟时调味）等。

　　有关专家指出，年后适时排除油腻、清胃通肠、降低血脂、保护心血管是十分必要的，但不应盲目服用药物，通过饮食调节也能达到一定的效果。

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