Famous actress reveals: Eating like this can help maintain health! Doctor's Urgent Reminder: Beware of Refeeding Syndrome

"Green juice needs to be squeezed by hand, don't wear gloves, it will carry your biological information." "The juice squeezed by someone who loves is milk flavored." "Intentionally starving oneself, controlling desires, in order to regain the ability to be happy." Do you understand Zhang Jingchu's "fancy" health theory? Drinking green juice, eating all vegetables, and regularly fasting, her beauty "secret" is popular on social media and has many loyal followers.

Zhang Jingchu shares her experience of drinking green juice

Recently, Ms. Zhang, a resident of Nanjing, told reporters that she followed the recipe recommended by Zhang Jingchu and the taste of the green juice she made was very strange. She would vomit after taking two sips. Originally intended for health preservation, but with poor taste and even nausea, are these recommended health methods by celebrities reliable? Is it suitable for ordinary people again?

Is the green juice squeezed by someone who loves milk flavored?

Personal experience: The taste is very strange, I almost vomited after taking a few sips

750g celery, a carrot, and a handful of perilla leaves. Ms. Zhang, a resident of Nanjing, personally squeezed the juice according to this recipe. Originally, she wanted to improve her appearance and slim down, but reality was a bit embarrassing. In the health video shared by Zhang Jingchu, she emphasized that "the first glass of green juice in the morning must be filtered out, so that nutrients such as chlorophyll and vitamins can quickly reach the small intestine and facilitate bowel movements. After 15-20 minutes, she drank a second glass of vegetables and fruit juice without removing the residue. Adding vegetables and fruits can slow down the rate of sugar increase.".

Journalists searching through a large number of health videos shared by Zhang Jingchu found that there are frequent "professional terms" that ordinary people find difficult to understand, such as carrying personal biological information and chlorophyll quickly reaching the small intestine. So, is the content she shares really scientifically healthy?

"There is no scientific basis for the claim that hand squeezing green juice carries personal biological information. When squeezing fruit and vegetable juice, ordinary people should first ensure that the ingredients are fresh and the environment is hygienic during the production process." Jin Hui, director of the Clinical Nutrition Department of the Affiliated Zhongda Hospital of Southeast University, said that green juice can taste milk, which may be influenced by mood. For example, when a person is in a good mood, drinking a glass of green juice may make them feel fragrant, while when they are in a bad mood, they may feel very bitter. Secondly, everyone has different tastes, some people may prefer the taste of vegetables, while others find it difficult to accept.

For the fruit and vegetable juice health preservation method advocated by Zhang Jingchu, experts also remind us to pay attention to these three points: first, drinking the first cup of green juice in the morning as plain water to replenish moisture is not a problem, but it is important to avoid using fruits as a substitute for vegetables because they have lower fructose content; Secondly, when using fruit and vegetable juice as breakfast, it is important to control the amount of fruit, as the juice output of the fruit is low and if the fruit content is not well controlled, the sugar content may exceed the limit; Thirdly, there is a certain difference between drinking directly and chewing. During the process of chewing food, enzymes in the oral cavity begin to take effect, and drinking it all at once can quickly reach the intestines, which is higher than if the concentration of sugar is relatively high, and may instantly stimulate the pancreas to secrete insulin. Therefore, it is not recommended for ordinary people to drink fruit and vegetable juice for a long time, especially as a staple food.

Four consecutive days of fasting,

Brighter eyes and better spirit?

Reminder:

Ordinary people should not try,

Beware of Refeeding Syndrome

Zhang Jingchu, who loves to eat grass, not only advocates vegetarianism, but also regularly shares his fasting habits. In a vlog episode, she claimed to have been fasting for 4 days, with a clear mind, full of energy, and not only a good mood but also brighter eyes. When mentioning the method of fasting, she said that she usually only drinks water, but this time she was worried about the heavy workload and drank 2000ml of celery juice in the first two days. In terms of time experience, the first day is generally the most difficult to endure, and it starts to feel comfortable from the third day. The effect is better after five days or more.

Zhang Jingchu shares his experience of fasting

Fasting is different from light fasting. Generally, people only drink water and don't eat anything. They need to endure hunger and rely on willpower to persist. Although this health preservation method has been followed by many fans, it has also caused considerable controversy, with many netizens expressing that it is too extreme.

"This fasting method should not be attempted by ordinary people. Obese individuals with metabolic diseases should also be guided by nutritionists or doctors, and also be careful of refeeding syndrome." Jin Hui said that refeeding syndrome refers to the electrolyte metabolism disorder characterized by hypophosphatemia and a series of symptoms that occur after long-term hunger or malnutrition, and re ingestion of nutrients. Often, after fasting for a period of time, how to eat again to restore the normal state of the body is a more significant issue. Similarly, this also requires guidance from professionals.

For long-term vegetarianism, Jinhui reminds that from a nutritional perspective, it is not recommended for ordinary people to adhere to such dietary habits. The human body needs to consume 7 major nutrients: protein, lipids, carbohydrates, vitamins, minerals, water, and dietary fiber. Nowadays, due to the high prevalence of obesity, it is common to talk about excessive nutrition in clinical practice. However, attention should also be paid to another type of malnutrition, called nutritional imbalance. Long term vegetarians may experience nutritional imbalance due to the singularity of their food intake. "Long term intake of carbohydrates can lead to hair loss and may also affect menstruation. Long term insufficient protein intake can lead to muscle loss and weakened immunity, making it difficult to resist disease invasion. Additionally, people's concerns about fat actually have many effects, such as the main source of human gonadotropins, pituitary hormones, and other hormones relying on cholesterol." She added.

How to eat during light fasting?

Deng Yuhong, Chief Physician of the Nutrition Department at the Second Affiliated Hospital of Guangzhou Medical University, suggested that overweight individuals who are busy with work and have no time to exercise should try a simple weight loss method called "5+2 light fasting" under the guidance of a nutritionist.

Intermittent fasting -5+2 light fasting

Deng Yuhong said that light fasting is not simply about fasting or dieting. According to the "Blue Book of Obesity Prevention and Control in China", a 5+2 light diet refers to a normal diet for 5 days of the week, with the remaining non continuous 2-3 days consuming 1/4 of the energy from a normal diet; During light fasting, the daily intake for males is 600 kcal and for females it is 500 kcal. The recommended daily calorie intake for adult males with light physical labor intensity is usually 2250 kcal, while for females it is 1800 kcal. By adopting a light fasting mode, males and females can reduce their weekly calorie intake by approximately 3300 kcal and 2600 kcal, respectively. Simply put, it means choosing 2 days within a week to eat less.

According to Deng Yuhong, the 2016 Consensus of Chinese Medical Nutrition Experts on Overweight/Obesity believes that light fasting mode is beneficial to weight control and metabolic improvement. While weight control is in progress, it can also indirectly increase the benefits of weight control by improving metabolism and inflammatory reaction, and at the same time, it can enhance the benefits of treatment of diabetes, cardiovascular and cerebrovascular diseases and other chronic diseases.

How to eat during light fasting?

Overweight individuals who are busy with work and don't have time to exercise often want to try the "5+2 light fasting". How should they eat less for 2 days within a week?

Deng Yuhong reminded that food should be diversified. Although calories have decreased, it is still important to ensure the intake of carbohydrates, proteins, fats, vitamins, water, and inorganic salts. Prioritize foods with low glycemic index, as well as foods with high protein and dietary fiber, to enhance satiety and reduce total calorie intake.

In addition, it is advisable to choose to cook at home and avoid excessive intake of hidden oils, salts, sugars, and other additives in food from restaurants outside. The cooking method should be mainly steaming.

On non fasting days, you can eat according to your normal diet, but do not engage in compensatory binge eating on fasting days, let alone continue indulging in excessive eating during holidays. You should limit the intake of high calorie, high-fat, and high sugar foods

She suggested that the order of meals should be: soup → dishes → meat → staple food, do not drink sugary drinks, mainly drink plain water, or you can drink some light tea.

These people are not suitable for light fasting

Deng Yuhong said that the existing light weaning experiment was conducted in healthy adults, and no obvious side effects were observed, but the light weaning mode was not applicable to some special groups, including pregnant women, breast-feeding period, pregnancy preparation period, women with a history of menstrual disorders, diabetes patients, people with a history of hypotension, minors, elderly people over 65 years old, and underweight people (BMI