Pigged out over Chinese New Year? Here's how to help the over-indulgence
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Pigged out over Chinese New year? Here'south how to assist the over-indulgence
Information technology may surprise you merely the experts say you don't have to proceed a juice cleanse or stick to soup to mitigate all that feasting. Hither'southward what you can do instead.
(Photo: iStock)
eleven Feb 2022 06:30AM (Updated: 11 January 2022 07:51AM)
It is very easy to become into the spirit of this year's zodiac creature that is the pig, since Chinese New year celebrations always eye around food.
And copious amounts of it, likewise, starting with the high-calorie, loftier-fat and loftier-sugar snacks you stocked upwards on even before the festivities began.
So, there's the feasting that was reunion dinner and the many rounds of lohei with colleagues, friends, family, clients, neighbours... Any excuse to get together and eat.
Information technology's not surprising, then, that the weighing scale is at present registering a college number and your waistband is feeling tighter.
READ: It's not just most what you eat but when yous eat
Hither'south how it breaks down: An extra three,500 calories each mean solar day will generally gain you 0.5kg, wrote Alefia Vasanwala, Mount Elizabeth Hospital's principal dietitian, on the Wellness Plus website.
It can be piece of cake to hit those numbers. Yusheng, for example, has over 500 calories. The premium soup Buddha Jumps Over The Wall can accept over 350 calories per bowl.
Love roasted duck? Just ii slices of the unctuous meat tin set y'all back by 100 calories. Speaking of fatty dishes, there's also the pop pork abdomen – over 400 calories per serving.
Gene in CNY snacks such as pineapple tarts, bak kwa and kueh bangkit, and information technology's not impossible to surpass 5,500 calories a 24-hour interval during this period.
Gaining a few kilograms may non sound like a big deal but in the 1000 scheme of things, it tin can be cause for concern.
"When in that location is a 1kg-to-2kg weight increase that is non lost subsequently each feasting, which can happen at least three or four times a yr, the run a risk of obesity and associated diseases such as diabetes, hypertension, and centre disease tin increment," said Senior Dietitian Phoi Yan Yin from Changi General Hospital'southward (CGH) Dietetic Consultation.
READ: What your poo says about your health
For now, your liver probably took the biggest hit as information technology is the organ responsible for breaking down fat and alcohol, which people tend to get overboard with during CNY.
"Fat liver is a chronic condition that involves the build-up of bad fats in the liver," said Joanne Loh, a dietitian with Yishun Community Hospital'south Nutrition And Dietetics department.
The status can be exacerbated by excessive alcohol consumption, said Loh. "Likewise much alcohol in a short period of time can overwhelm the metabolism procedure and lead to fatty liver."
Other than the liver, those extra glasses of whisky and beer may also weaken vital organs, such equally the heart, every bit alcohol can impact how oxygen and nutrients achieve them, said Loh.
NO Need TO DETOX?
Interestingly, for all the damage and discomfort from the over-indulgence, experts say there is – surprise, surprise – no need to detox or fast.
"At that place isn't a demand to because your body can handle the backlog if the over-indulgence happens in one case in a while," said gastroenterologist Dr Reuben Wong from Gleneagles Infirmary's gutCARE.
"You could cut back or swallow calorie-free for a few days afterwards to effort to compensate for the damage.
"Just information technology is not advisable to go from 1 extreme to the other, which is what happens when you fast or detox."
Loh agreed. "The digestive organisation tin withstand a lot of stress from overeating.
"In fact, a short menses such as a week of feasting may non brand much of a difference to your triglyceride and cholesterol levels."
Phoi also has the same organized religion in the body's power to handle the stress of over-eating. "Our bodies are normally able to regulate triglyceride, cholesterol, and carbohydrate levels over brusk periods of over-indulgence," she said.
"However, if excessive and uncontrolled food intake happens frequently, these levels will start to trend upwards within months."
Dr Lim Su Lin, who is the chief dietitian at the National University Hospital (NUH), doesn't remember that detoxing is necessary either.
"It is a sexy word to make people feel that they can undo their rampage-ing during the festivities," she said.
Merely if y'all experience that a juice cleanse is the only fashion to make you feel better afterward too much oily nutrient, there's no impairment in it – simply don't go overboard.
"The idea behind mail service-festivity compensation is to become for lower calories and more healthy food choices.
"Fresh fruit, and vegetable or fruit juices, especially those high in antioxidants, fulfil these purposes equally they are much lower in calories than a total meal," said Dr Lim.
READ: Fruits can exist your diet ally or saboteur – depending on how you lot eat them, say dietitians
"However, information technology is non practiced to do this in identify of too many meals as fruit and vegetables alone lack other essential nutrients such as protein, essential fat and B vitamins.
"Returning to regular, healthy, balanced meals is yet better than cycles of binge-ing and fasting," she said.
And there is no demand to see a physician immediately for your digestive discomfort either, said Dr Wong, unless yous experience astringent cramps and vomiting.
Cease eating and drink apparently water (avoid sugary drinks) to help the cramps pass.
But if y'all have astringent intestinal pain that doesn't subside after a day and is accompanied by fever and diarrhoea, head to the doctor.
WHAT YOU SHOULD Eat – OR PASS – TO RECOVER
Merely as at that place is no need to go along a nutrition of juices or plain porridge to recover from the CNY over-indulgence, information technology is too not necessary to pop probiotic pills or eat yoghurt to help your digestive system along – unless you have diarrhoea or irritable bowel syndrome (IBS).
"In patients with astute infectious diarrhoea, probiotics may have benign effects in shortening the duration of affliction and reducing stool frequency," said Dr Alex Soh, associate consultant with the Division Of Gastroenterology And Hepatology at NUH.
"Patients with IBS may experience reduced overall symptoms and intestinal pain with probiotics."
CGH'due south senior chemist Benjamin Chee, also said to hold the yoghurt and other nutrient with probiotics as there aren't whatever studies supporting their use in aiding digestion.
"We are unable to advocate the use of probiotics to aid digestion, or to recommend an appropriate dose or species of probiotic for apply in this instance," he said.
"But there'southward no reason to exclude such foods in your nutrition, if yous savour them in the showtime identify."
READ: Is information technology ok to skip meals, even occasionally? Here'southward what happens to your trunk
And so, what should you lot swallow after some intense feasting?
"The ideal breakfast after a night of feasting should be no dissimilar from an ideal breakfast on whatever normal twenty-four hours," said Phoi, who regarded breakfast as your opportunity to include more than whole grains, fibre, calcium and vitamins in your diet.
"This may be in the form of two slices of wholegrain breadstuff with peanut butter and slices of banana, washed down with a loving cup of calcium-fortified soy milk.
"Or a bowl of multigrain cereal in milk, topped with a handful of mixed nuts and cutting fruit.
"These options comprise fibre and poly peptide that go on you full until lunch, while being depression in unhealthy fats and refined sugars."
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Source: https://cnalifestyle.channelnewsasia.com/wellness/how-to-get-over-the-chinese-new-year-indulgence-overeating-222606
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