Abstract: In order to pursue health, more and more modern people have become light eaters. What does light eating mean? Simply put, the meaning of light food refers to simple food that can be eaten without spending too much time. Replacing big fish and big meat with low-calorie ingredients makes people no longer excessively pursue the "color, fragrance and taste" of food. What are the advantages and disadvantages of eating lightly? Let's take a look at it. First, what does it mean to eat lightly?

What is a real light food

Light food came from Europe at the earliest. In France, the "Lunch" of lunch has the meaning of light food; In addition, "Snack", which is often interpreted as fast and simple food in restaurants, is also one of the representative words of light food.

In fact, "light food" is not a specific food, but a form of catering. Light refers not only to the weight of ingredients, but also to the simple cooking method of ingredients, which preserves the original nutrition and taste of ingredients. Make the nutritional intake of consumers free of burden and pressure, healthier, and at the same time, develop a positive sunny attitude and lifestyle.

the dietary concept of light eating

The types of food ingested in daily diet should conform to the basic principles of "three lows and one high" (low sugar, low fat, low salt and high fiber) as far as possible, with low-calorie ingredients instead of big fish and big meat, and with other simple and healthy cooking methods such as scalding, steaming, stewing and boiling, eating is no longer simply understood as the pleasure of satisfying the appetite.

second, the advantages and disadvantages of eating lightly

advantages

1. Being able to absorb a lot of enzymes and promote food decomposition

All kinds of fresh foods contain food enzymes that can help digestion, and help food to be completely digested and utilized in the body, or to decompose naturally.

2, improve the acidic physique

Modern people's life is tense, and their eating habits tend to be three highs (high sugar, high salt and high fat), coupled with environmental pollution, which leads to the acidic physique. Bacteria like acidic environment best, in which they are particularly fertile, and the human body has become a hotbed of bacteria. Most of the ingredients used in light food are alkaline. If you take more, you will gradually improve the acid environment in your body and tend to be weakly alkaline.

3, increase intestinal beneficial bacteria

Is bacteria still good or bad? Bacteria are not all bad. There are some bacteria in the intestine that are beneficial to health, such as Bifidobacterium, lactic acid bacteria and Bulgarian bacteria. They will produce natural substances such as Hangshengsu, lactic acid and acetic acid, which will make the bacteria hide, and also help food digest and decompose toxins. _ There are many high-fiber foods and fermented foods that can increase beneficial bacteria in the intestine and maintain human health.

4. Eliminate excessive fat

Modern diet can easily make fat and excessive sugar slip on the upper body. When it is discovered, the membrane circumference has increased by one inch, and the thin face has become a round face, so we try our best to take diet pills to lose weight. A light diet with less oil, salt and sugar won't make you eat too much oil, salt and sugar, which can not only keep a slim figure, but also have a good health.

Disadvantages

Some salads even include sashimi, raw beef, and cheese pieces that have been kept for a long time. These foods are not properly cleaned and reliably heated, and they are easy to carry microbial toxins such as bacteria, and frequent consumption will increase the risk of food poisoning. The raw materials used in vegetable salad may also be contaminated by parasite eggs and some pathogenic bacteria. Sandwiches, hamburgers and other foods are usually stored in freezers, and some even have to be stored for several hours. In this process, the ingredients are easily polluted by "psychrophilic bacteria".

Third, which people are suitable for light eating

Light eating is suitable for most people, especially for patients with three high, diabetes, cancer and other diseases and fitness people, but if malnutrition or gastrointestinal function is weak, the proportion of dietary fiber can be appropriately reduced. Need to remind one thing: light eating is only to enjoy food with low burden and little pressure, and to keep healthy, besides reasonable diet, exercise is also essential.

Fourth, the principle of light food collocation

1. Pursue simple food, with various types of small food

What light food pursues is not only the simplicity of cooking techniques, but also the simplicity and lightness of taste, but the choice of ingredients should be as many as possible, and the weight should be relatively small. For people who lose weight, there are fewer choices for high-calorie foods, such as meat. Vegetables and other low-calorie foods can choose more, which not only makes you feel fuller, but also allows you to eat more kinds of food.

2, the same kind of food, instead of eating a

balanced diet, not only the diet structure should be reasonable, but also the food varieties should be diversified. As mentioned above, there are as many as 12 kinds of ingredients to eat every day, but it is difficult to achieve in reality. So in reality, we should work hard on the same kind of ingredients, such as staple food, beans, dairy products, aquatic products and meat? These ingredients cover a variety of categories, so you can choose different ingredients in each category and make different combinations.

3, scientific collocation, more balanced nutrition

In the collocation of ingredients, it has certain limitations for people who lose weight and keep fit. To meet the law of low calorie and high protein.

For example, in the staple food, we usually eat white rice and steamed bread with white flour. But for people who want to lose weight, they need to choose some coarse grains, such as brown rice, miscellaneous grains, miscellaneous beans and so on.

For example, when it comes to the collocation of meat and vegetables, we should choose some meats with low fat content, such as veal, chicken breast, tuna, dragon fish and salmon? Wait. In this way, the combination of meat and vegetables has balanced nutrition and can ensure the satisfaction of the taste.

5. Misunderstanding of light eating

1. Light eating equals dieting

Light eating adheres to the principle of low calorie, advocates eating less, tries to choose foods with strong satiety and control calories within a certain range on the premise of ensuring normal dietary structure and certain calories, which is not the same as dieting.

2. Vegetarian food is healthy no matter how much you eat.

Is it healthy to eat vegetarian food? Actually, eating too much vegetarian food can also lead to overnutrition. Because vegetarian food is rich in sugar, roots and grains, the calories are amazing. Compared with the quantity of 111g, the calorie of sweet potato is about 99 calories (1 calories = 1,111 calories), and that of fresh corn is about 116 calories, which is 2-3 times that of ordinary vegetarian food.

VI. Difference between light food

Difference between light food and vegetarian food

Vegetarian food, as its name implies, eats grains and vegetables and refuses all meat, but in the long run, it will easily lead to the lack of nutritional elements, including vitamin B12, calcium, iron, iodine and Omega-3 fatty acids.

There is no strict standard for light eating, which mainly refers to foods with low sugar, low fat and low salt and rich in dietary fiber, which can be referred to as "three low and one high" foods for short. Light food does not mean vegetarian food. The ingredients used to make light food are not only vegetables and fruits, but also meat, coarse grains and yogurt.

the difference between light food and diet meals

light food is to control the free collocation of meals under a certain amount of calories, while diet meals are often unhealthy diets, and the similarities between them are that they both advocate eating less and eating more meals. A healthy way to lose weight is to eat lightly instead of eating some diet meals.

The difference between light food and fitness meal

The protein content of fitness meal is very high, and it also contains a certain amount of carbohydrate, and the seasonings are all zero calories, so the taste will be relatively light.

light food mainly refers to foods with low sugar, low fat, low salt and rich dietary fiber, which can be referred to as "three low and one high" foods for short.