The number of calories in a Lunar New Year’s Eve meal is exorbitant. One meal could have up to 1,880 calories, meaning you would have to jog for more than two hours to burn them off. After a nine-day holiday filled with languidness and gluttony, as well as gourmet meals, cold weather and the desire to stay sedentary, roughly 45 percent of us will still be surprised to find that we have gained around 1.7kg.
年菜熱量超高，吃一餐熱量高達一千八百八十大卡，得跑步兩小時以上才能消耗掉。美食加上天冷、人不愛動，經過連續九天懶洋洋、放肆口慾的假期生活，百分之四十五民眾過完年才驚覺胖了一點七公斤。
The Bureau of Health Promotion under the Department of Health estimates that a takeaway Lunar New Year’s Eve meal consisting of six courses can have as many as 11,000 calories. Even if six people share the meal, each person would consumer up to 1,880 calories. An adult who weighs 60kg actually only needs 600 calories per meal, so a typical New Year’s Eve meal is equal to three regular meals. If one eats like this every day over the holiday, it would be nearly impossible not to gain weight.
衛生署國健局估計，一套六道的外帶年菜，總熱量高達一萬一千多卡，就算六個人分食一餐，每人也攝取高達一千八百八十大卡。其實一個體重六十公斤的成年人，每餐吃六百大卡就夠了，年菜一餐熱量可抵三餐，年假期間天天這樣吃，想不胖也難。
For the survey, the bureau interviewed more than 1,000 adults over the age of 18 by telephone. Around 45 percent of them said they gain weight during the Lunar New Year — 1.7kg on average.
國健局是以電話調查全國一千多位十八歲以上成年人發現，近四成五民眾過完年體重增加，平均胖一點七公斤。
Bureau of Health Promotion Director-General Chiou Shu-ti proposes four New Year’s meal tricks, including the labeling, ingredients, cooking and the staple foods for a Lunar New Year’s Eve meal for people to follow. First, prior to buying food for your New Year’s Eve meal, be sure to look at the calories listed on labels, and then purchase the amount of food according to the number of people in your household. Chiou also suggests replacing fatty meats with lean meats, eating seafood instead of red meat, and when it comes to how the foods should be cooked, she recommends steaming, stewing, heating in hot water, or eating cold foods dressed with sauce instead of fried foods. For staples, she says that grain rice or steamed turnip cakes should be used instead of glutinous oil rice.
國健局局長邱淑媞針對年菜標示、食材、煮法、主食，提出四大年菜秘訣供民眾參考。首先，選購年菜前應看清熱量標示，依家中人數估算購買量。以瘦肉取代肥肉、海鮮取代紅肉；烹調方式以清蒸、滷、燙、涼拌取代油炸；主食部分則建議以五穀飯或蒸蘿蔔糕取代油飯。
Nutritionist Huang Li-ting says that by following the principles outlined above, you can significantly decrease the amount of calories in a meal without changing the portions and eat your fill without having to worry about gaining weight. The amount of vegetables included in readymade New Year’s Eve meals is also insufficient, so Huang suggests preparing extra veggies to increase the amount of fiber and one’s overall feeling of satisfaction.
營養師黃莉婷表示，依照前述原則設計的菜單，可以大幅降低同樣份量的菜餚熱量，吃得飽又不怕胖。同時外購年菜的蔬菜量普遍不足，建議可額外預備新鮮蔬菜，可以增加膳食纖維，又能增加飽足感。
For smaller households, Huang suggests dividing the meal into smaller portions and only heating up just the right amount of leftovers to avoid overeating. When getting together for a chat, she also suggests eating fresh fruit as a snack along with hot sugarless tea to replace sugary drinks, allowing you to avoid consuming too many calories.
(Liberty Times, Translated by Kyle Jeffcoat)
如果家中人口不多，黃莉婷建議，可以先把年菜分裝成小份量，每次加熱一份剛好的份量，就不怕吃得太撐。團聚聊天時，最好用新鮮水果取代零食，無糖熱茶取代含糖飲料，就能輕鬆避免熱量破表。
(自由時報記者邱宜君)
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