영양물 섭취

As families across Vietnam gather for Tết, the Lunar New Year, a common post-holiday concern emerges: weight gain. The festive period, characterized by abundant meals featuring traditional dishes like bánh chưng (sticky rice cake), roasted pork, giò chả (Vietnamese sausage) and an array of sweets alongside alcoholic beverages, often leads to several kilograms of weight gain for many, a gain that can be difficult to shed quickly.

The increase is rooted in a fundamental imbalance between energy intake and expenditure, according to nutritional experts. Increased food consumption coupled with reduced physical activity results in the body storing excess energy as fat. This trend is not unique to Vietnam; the World Health Organization notes a rapid rise in overweight and obesity rates in many Asian countries, including Vietnam. A New England Journal of Medicine analysis confirms that weight gain is common during holiday periods for most adults.

Nguyễn Trung Hùng, head of the Nutrition Counseling, Rehabilitation, and Obesity Management Center at the National Institute of Nutrition under the Ministry of Health, offered guidance on mitigating post-Tết weight gain. “Total energy control is the key principle,” he stated. He emphasized that preventing weight gain during Tết isn’t about completely eliminating traditional foods, but rather about regulating overall daily energy intake. Weight gain stems from prolonged energy imbalance, not a single meal.

Controlling portion sizes is the first step. According to the Vietnam Food Composition Database, a single serving of bánh chưng, weighing approximately 200-250 grams depending on the ratio of sticky rice to fatty pork, provides roughly 600-700 calories. When combined with Vietnamese sausage, braised pork, and stir-fries cooked with oil, a single meal can easily exceed the recommended daily caloric intake for a sedentary adult.

Eating smaller, more frequent meals and stopping when feeling full can help prevent overeating. Increasing the intake of green vegetables and fiber-rich foods is a simple yet effective strategy. Soluble fiber helps stabilize blood sugar levels after carbohydrate-rich meals. It slows down gastric emptying and glucose absorption, maintaining stable post-meal blood sugar. A high vegetable intake promotes satiety without significantly increasing energy intake. Prioritizing boiled vegetables, vegetable soups, and low-sugar salads is recommended.

The caloric content of alcoholic beverages is often underestimated. A 330ml can of beer contains approximately 140-150 calories. Frequent consumption during social gatherings can equate to the calories of an entire light meal. Alcohol similarly influences eating behavior, potentially increasing appetite and reducing self-control, leading to increased consumption of fatty and salty foods. Experts advise moderating alcohol intake, drinking slowly, and alternating with water. Individuals with pre-existing conditions like hypertension, diabetes, or liver disease should minimize alcohol consumption, following the advice of their healthcare provider.

Maintaining a balance between exercise and sleep is also crucial. Adults are generally recommended to engage in at least 150 minutes of moderate-intensity physical activity per week. During Tết, activities like walking, cycling, participating in sports with family, or engaging in household chores can help increase energy expenditure and maintain a stable metabolism. Adequate sleep also aids in weight management; sleep deprivation can elevate hormones that stimulate appetite and decrease those that promote fullness, leading to overeating. Maintaining a regular sleep schedule can help regulate hormonal balance and reduce late-night snacking.

Hùng stressed that managing weight during Tết doesn’t necessitate extreme dieting. “The key is moderation and a proactive approach,” he said. By understanding individual energy needs, making appropriate food choices, and maintaining regular physical activity, individuals can enjoy the Tết atmosphere while working towards their long-term health goals.

A Vietnamese nutrition expert is cautioning consumers against viewing bird’s nest and cordyceps as “miracle cures,” despite their increasing popularity as gifts during the Lunar New Year, or Tet, holiday. Nguyen Trong Hung, Deputy Head of the Nutrition Counseling, Rehabilitation, and Obesity Management Center at the National Institute of Nutrition, emphasized the nutritional value of both products but warned against inflated expectations regarding their health benefits.

Both bird’s nest and cordyceps have historically been considered valuable in traditional medicine, believed to improve health and provide nourishment. However, Hung noted that today, much of the supply of these products is industrially cultivated, diminishing their rarity. Assessing their nutritional value should be based on scientific evidence rather than anecdotal claims. “If you carefully read the ingredient list of bird’s nest or cordyceps products, you will find that the content of certain nutrients is not as high as people expect,” Hung stated, according to Tuoi Tre newspaper.

Hung stressed that while these products can offer some benefits, they should not be considered substitutes for medication, a balanced diet, or medical treatment. He highlighted the importance of understanding the concept of “nutritious” accurately, stating that a food’s health benefits should be judged based on intake, frequency of consumption, and supporting scientific research. He cautioned against indiscriminate consumption based on intuition or advertising.

The expert likewise raised concerns about the cultivation, processing, and quality control of these products, noting that consumers, particularly when purchasing expensive items, may struggle to determine if they meet established standards. “We can only trust reputable companies and brands with a good reputation for origin, quality control, and clear labeling of relevant information,” Hung advised. “We see essential to carefully read the ingredients, expiration date, and instructions for use before buying or giving them as gifts.”

Nutritionists also point out that bird’s nest and cordyceps are not suitable for everyone. Some commercially available bird’s nest products contain significant amounts of sugar, making them unsuitable for individuals needing blood sugar control, those with diabetes, or people who are overweight or obese. “Safe use requires knowing the dosage, duration, and underlying health conditions of the person taking them. If there is insufficient information, it is best to consult a doctor or nutritionist,” Hung added.

The tradition of gift-giving during Tet is a cherished cultural practice representing intergenerational affection and care. However, Hung suggested that Tet gifts do not necessarily need to be expensive or marketed as “high-quality nutritional” products. “Natural and healthy foods that suit the recipient’s physical condition and needs can sometimes be more practical. The value of a gift lies not only in its price or appearance but also in the thoughtfulness and understanding it demonstrates.”

Experts recommend that consumers prioritize safe and transparent choices that promote long-term health, rather than chasing trends or advertising claims.