But in fact, the real light diet refers to a light diet with balanced diet and reasonable nutrition.
Of course, this is a more professional statement. Simply and specifically, a light diet needs to do the following three things:
1. Four "Shao"
Four "less" means less oil, less salt, less sugar and less spicy.
Of course, everyone knows that a light diet needs less oil, less salt, less sugar and less spicy.
Then why did Vita Dog emphasize it again? Because everyone knows less, but how much less?
① Less oil
Fried and fried food tastes good and smells full, but eating too much can easily lead to excess energy, and chronic diseases such as obesity will quietly come to you over time.
Therefore, China Residents' Dietary Pagoda suggested that the daily intake of edible oil should be controlled at 25-30g per person.
What is the concept of 25~30 grams? It's an old-fashioned porcelain spoon for home use (length 12.6cm, width 4.6cm), and 2~3 spoons are almost enough.
Of course, you can also use a graduated oil pot, which is easier to control.
② Less salt
Eating too salty will increase the burden on the kidneys, affect the normal drainage function of the body, and stagnant water in the body will also cause edema and obesity.
Therefore, the World Health Organization recommends that the daily salt intake of adults should not exceed 6 grams.
For example, if you are a family of three and eat three meals a day at home, then a bag of 500g salt can be eaten for almost 27 days according to a healthy dose. Less than this time, it is necessary to quickly start limiting salt!
However, in addition to the salt we use for cooking, we need to pay more attention to the "invisible salt".
The following foods containing invisible salt may not taste salty, but the salt content is not low. When buying, you must remember to look at the "sodium" content in the nutrition label.
There are also the following foods. In order to prolong the shelf life in the production process, it is necessary to add a lot of salt and eat less at ordinary times.
③ Eat less sugar.
Sugar here refers to added sugar (excluding sugar in fruits and honey), including sucrose such as white sugar, soft candy, rock sugar and brown sugar used in daily cooking, and fructose, glucose and fructose syrup in dessert juice.
The World Health Organization suggests that the daily intake of added sugar for adults and children should be controlled below 50g, preferably below 25g (about 2 spoons of old-fashioned porcelain spoons).
Because, eating a lot of added sugar will stimulate the rapid rise of insulin level, thus speeding up the synthesis of fat, so that you accidentally become half a moon.
④ Less spicy
Too spicy can easily stimulate the digestive system, causing problems such as excessive internal heat, oral ulcer and constipation, and affecting human metabolism.
At the same time, it will stimulate appetite and make us eat more. In addition, greasy and spicy food will stay in the gastrointestinal tract for a longer time, which not only increases the burden on the gastrointestinal tract, but also promotes fat accumulation.
But do you think that less spicy is less Chili? Really too young and too simple ~
There are also spices that can produce spicy taste, such as pepper, pepper and ginger, which need to be restricted.
2. Food diversification
Light diet, many people think that porridge is eaten every meal, so it is light.
Eating porridge at every meal does achieve "less oil, less salt, less sugar and less spicy", but it forgets "balanced diet and reasonable nutrition", that is, the principle of food diversification.
The dietary guidelines for China residents 20 16 clearly point out that the daily diet should include cereals, fruits and vegetables, livestock, fish, eggs, milk, soybeans and nuts, and each person should consume more than 12 kinds of food per day and more than 25 kinds of food per week.
Therefore, a light diet does not mean not eating meat but being vegetarian.
Vegetarian every day, that's not a light diet, that's cultivating immortality. ......
Besides the types of food, we should also pay attention to the colors. We should eat red, yellow, white, green and black food every day.
3. Cooking methods
See here, you can whisper again:
What's there to say? Isn't it just boiled?
Actually ... no, there are many ways to cook a light diet:
Of course, remember to avoid frying, smoking and frying.
refer to
[1] Zhao Yan. What exactly does the doctor mean by a light diet? [N]。 Health Times, 2017,2 (27): 003.
[2] Tang Zhen. Don't eat meat in a light diet. Decision exploration, 2017 (201703): 89-89.
[3] Jiang Huayun. On protein and human health [J]. Examination Weekly, 2065438+02 (7):140-141.
China Nutrition Society. Dietary guide for China residents. Beijing: People's Health Publishing House, 20 16.
[5] Fan Zhihong. Try food conditioning if you have a bad stomach [J]. Family Science and Technology, 20 17 (6): 37.
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Edited on 20 18-02-28. The copyright belongs to the author.
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Sesame paste
Sesame paste
This nutritionist drinks milk tea every day.
Answer the question, what is light?
In terms of ingredients,
Less oil, less salt, less sugar and less spices are fresh.
Realistically speaking,
Light cooking is lighter than overcooking.
Light cooking methods include steaming, boiling, frying with low fire, frying and boiling.
Instead of stir-frying, frying, marinating and barbecue.
It should be noted that the light taste is not necessarily really light. There are many pits in a light diet. You must have stepped on them.
take for example
Cabbage soup is very light. Suppose a cabbage soup contains 800g of water, 200g of cabbage and 5g of salt, then the salt content is only 0.5%, the salty taste is not obvious, and it can hardly be tasted.
Or boiled cabbage soup, assuming that a cabbage soup only contains 200g of water, 200g of cabbage and 5g of salt, and the salt content has reached 1.25%, you can taste obvious salty taste.
You eat the same amount of salt in these two vegetable soups. The difference in materials is only that there is more water and less water, but the taste is completely different. The second soup can be salty, but there is less soup. You can supplement the water you lack by drinking white water alone.
Therefore, the soup is actually not weak. Some people always cook a noodle soup and stew chicken soup, thinking that the taste is light, but in fact, the salt intake has increased unconsciously.
So I still like to burn for nothing.
Give another example.
Rice porridge is light. Many people will think after getting acne, oh, eat lightly and drink some porridge.
But you don't know that porridge is boiled white rice, which is more easily absorbed by the human body after boiling. Belonging to high GI food, that is, high sugar food, will make your blood sugar rise rapidly.
High GI food has been proved to be one of the factors leading to acne. You want to eat lightly to make the acne disappear, and as a result, more acne may break out the next day after eating porridge.
Salty, such as preserved egg and lean meat porridge, will have the problems I mentioned above.
But for patients who lack nutrition, are weak and have indigestion, porridge is indeed a food that can quickly replenish nutrition and restore physical strength.
There are still some people who think that if they are light, they should eat less meat, and they are all vegetarian. They dare not put meat when cooking noodles. Let's have a vegetarian noodle soup. It looks extremely light, but the sugar index has actually risen alarmingly.
Therefore, vegetarian porridge noodles are actually not light.
Also, although doctors often tell patients to have a light diet, different diseases should pay attention to different diets, so there is clinical nutrition.
In non-special circumstances, my suggestion for a light diet is
1. Change the soup to boiled and cold.
2. Replace salt with low sodium salt.
3. put some vinegar when cooking. The presence of sour taste can enhance your taste buds' perception of salty taste and enrich the taste.
4. Chew more ingredients, respect ingredients, and feel the original flavor of ingredients with your heart (I'm serious
Don't always think about making the dishes salty to suit you, but consciously cultivate the habit of light diet. If you are used to a high-salt, high-oil and high-sugar diet, then reduce the intake of oil, salt and sugar day by day, and you will benefit for life.
Edited on 20 18-03-02, the copyright belongs to the author.
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Immediate exercise officer
Immediate exercise officer
Instant sports APP allows you to build a good body without leaving home!
The weather is getting colder and colder, and the hot pot game mode that everyone loves has begun again.
But Yuanyang pot, spicy pot,
Feeling guilty after eating,
So I always want to eat lightly the next day to make up for it.
Have a rice porridge with side dishes or order a healthy salad.
I believe this is your first choice.
This porridge looks really bitter. ...
)
However, this is light,
Is it really a qualified light food?
What is the so-called lightness?
The concept of a light diet,
Although there is no official explanation and explanation at present,
But starting with nutrition,
A light diet is more about stress.
"A balanced diet, light taste.
Keep the nutritional value of food as much as possible. "
Say human words is:
Eggs, vegetables, meat and rice should be eaten.
Don't use heavy-flavored cooking methods such as frying, braising and griddle.
But people in China often think that,
Light refers to a light taste without oil and meat.
Some dishes that seem to meet the above requirements,
It's actually a health killer!
Common misconceptions about lightness
Myth 1: Want to be lighter? Go and have porridge ~
Every time I eat greasy food or get sick,
Will be told to eat lightly ~
So we all drink pickles and rice porridge.
But you know, a bowl of rice porridge without any seasoning,
In fact, sometimes there are hidden dangers!
1:3,
About 47 calories per100g.
It contains 9.8g carbohydrate and 0.6g protein 1. 1g fat.
Low calorie? But sorry, it has a lot of water!
And to be honest, you only drink100g at a time?
Are you sure it's not urgent? How many bowls?
After a few bowls,
Actually, it's all carbohydrates,
In other words, you actually ate a bowl of sugar!
In addition, the raw processed rice contains less vitamin B,
After boiling, VB of rice porridge was destroyed.
And importantly, its glycemic index is not lower than that of rice.
There are 70, which are also foods with high Gi value!
We have always stressed that,
Eating low GI food can make your blood sugar more stable.
Avoid a large amount of insulin secretion and reduce the chance of fat storage.
High GI food not only makes you hungry fast, but also makes you fat fast!
Myth 2: Eating grass is very light!
As we know, salad is mainly composed of raw materials and sauces.
Generally speaking, raw materials are rich in vegetables, protein and high-quality carbohydrates.
The culprit of unhealthy salad,
It's salad juice that we ignore.
The most common sauce is the familiar mayonnaise.
100g has 603 calories,
In addition, its ingredients include edible vegetable oil and chemical seasoning.
Not only is it high in calories, but it is also unhealthy.
In addition, there are vinegar sauce, thousand island sauce, Caesar sauce, sesame sauce and so on.
It is also a common sauce.
Generally speaking, the calories of vinegar juice are lower in these models.
In short, when we choose grass, we should
Pay attention to the type and quantity of sauce,
After all, a small salad juice is delicious.
The heat will exceed the standard.
Myth 3: a light diet means not eating meat ~
Some people think that vegetables and fruits are the healthiest.
Meat is the chief culprit that makes you fat.
So he refused to eat meat.
In fact, the emergence of this misunderstanding.
It is the improper way we cook meat.
Eating meat doesn't make you fat. What makes you fat is too much sugar.
We know that meat is rich in protein,
It is an important part of human tissues and cells.
Participated in all the processes of our human growth, development and movement.
Eating more protein when you lose weight can make you feel full and relieve edema.
Eat more when gaining muscle, promote muscle synthesis, repair muscle damage and renew cells.
Help to synthesize various enzymes, antibodies and so on. , enhance immunity.
In addition, animal protein represented by meat,
Contains more essential amino acids and has high absorption rate.
As long as your cooking style is healthy,
Actually, eating meat won't interfere with your light diet plan at all.
Correct opening method
Less oil ≠ no oil
Fat represented by oil,
Is one of the important components of human cells,
It can regulate our physiological functions.
People who lack fat will grow slowly and have dry skin.
Girls even skip their periods.
Do you still dare not eat?
High quality fat selection:
Cheese, deep-sea fish, olive oil, avocado, coconut oil, nuts
Daily intake: it is advisable not to exceed 33.3 grams.
Less salt, no salt.
The main component of salt is sodium chloride.
Can maintain the osmotic pressure of the body,
Provide electrolyte for human body, help muscles relax, etc.
Too much sodium chloride will increase
Hypertension, stroke, cardiovascular disease,
But too little can also cause muscle spasm, headache, nausea and so on.
Daily intake: no more than 6 grams.
Put less sugar
Less sugar means less food.
Refined sugar such as white granulated sugar, maltose and glucose,
These sweets only provide calories and will make your blood sugar soar.
Poor satiety, easy to be obese,
More importantly, it may make you addicted to sugar,
Let you eat more and more.
A typical drink contains a lot of sugar.
Daily intake:
No more than 50 grams, and it is best to control it below 25 grams.
Reject heavy taste
Heavy food,
Most of them add too much seasoning, salt, monosodium glutamate and so on.
You will find that after eating these dishes,
Most of the next day will be dry mouth and edema.
It will cause irritation to the stomach in the long run,
Cause gastrointestinal disorders and so on.
Recommended recipes
In fact, the ingredients and cooking methods of a light diet are really simple.
If you don't believe me, let's take a look at our teacher Zhou Zhou's sample recipes ~
Preparation method of chicken breast sweet potato;
By @ nutritionist Zhou Zhou
Did you eat light food today?
Next time you want to use this method to reduce the burden on your stomach, you must first see if it meets these standards!
Some pictures come from the internet. If there is any infringement, please contact to delete it.
The copyright of this article belongs to Immediate Sports, please contact the backstage first.
Edited on 2020- 12-09. The copyright belongs to the author.
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Some time ago, a basin friend came to my house. She is a poor foodie and loves to eat. However, because I got diabetes at a young age, my food is really limited.
First of all, the restriction of staple food is very narrow, and you can't eat rice, steamed bread and pie casually. . . (drop a drop of blood)
Then sweets should be strictly controlled. . . . (two drops of blood)
Finally, don't drink (KO. . . . )
So I really sympathize with my basin friend. I have been here for several days, and when I eat, I basically say that this is delicious but I can't eat it, and that is delicious but I can't eat it. . . . .
Tragedy
Too bad.
Very sad.
As an extraordinary and talented little chef. I can't just sit back and watch.
So I began to study how to make her eat a good meal that diabetics can't eat but are very greedy.
Still looked up a lot of information, and then asked a few friends who also had a history of diabetes. I found that there are actually very few menus about diabetes now. I went to the kitchen for a long time, either uploading it myself or changing the sugar into xylitol. Later, it was discovered that a professional nutritionist named Kang Shu provided nutritious meal recipes, and he could find many delicious foods for patients with diabetes and hyperglycemia.
What I want to introduce in detail today is sweet and sour tenderloin! Isn't it cool, diabetic, eating sweet and sour tenderloin!
Probably 50g thin tenderloin is used as raw material. 50g raw meat is about half a palm, or one finger is long and two fingers are small, but if it is really cut into tenderloin strips, it is still quite a lot. A full bowl is very full.
First, marinate the tenderloin for about two hours with a spoonful of rapeseed oil and a little low-sodium salt and low-sodium soy sauce (China Nutrition Society suggests that the daily sodium intake of people with high blood sugar should be limited to less than 2000mg, so choosing low-sodium salt and low-sodium soy sauce can reduce the daily sodium intake by half), which will make the tenderloin very tasty.
After the tenderloin is marinated, steam it for 5 to 8 minutes.
You can make sauce at this time. Originally, you were going to make tomato juice sweet and sour, but this time you didn't put tomatoes at home. If you cook tomato sauce yourself, you can also add vitamin C, so that the nutrition will be more balanced. However, sucrose must not be used. I chose aspartame instead, because aspartame is about 200 times sweeter than ordinary sugar and has less calories than ordinary sucrose, so the amount to be put is very small, which is especially important for diabetics.
First, pour half a bowl of water, add low-sodium soy sauce and mature vinegar, add 0.5g aspartame instead of sugar, then stir well and pour it into a pot to boil, then pour the steamed tenderloin into it and roll it for half a minute!
Then out of the pot!
Ah, this sweet and sour fillet is really tender and delicious!
I checked the information, and "controlling energy intake throughout the day" is a very key principle of diabetes diet! You can't just eat sweet and sour tenderloin ~
So be sure to serve vegetables and supplement the dietary fiber and vitamins you need.
I chose garlic and cucumber here.
This dish is super simple to cook. Pat the cucumber with a horizontal knife, cut it into small pieces of 1cm, add low sodium salt, vinegar and garlic paste, and mix well. Crispy and cool.
Don't underestimate cucumber, plus such refreshing and delicious cold salad, which effectively balances the nutrition of a meal.
At present, the ratio of brown rice, rice and miscellaneous grains is half to half, which not only fills the stomach, but also prevents the blood sugar from rising too fast.
Today, I choose to cook oatmeal rice: I use 100g rice and 100g oatmeal, and the staple food is steamed.
In fact, when cooking, the rice cooker is already ready.
At present, the ratio of brown rice, rice and miscellaneous grains is half to half, which not only fills the stomach, but also prevents the blood sugar from rising too fast.
Today, I choose to cook oatmeal rice: I use 100g rice and 100g oatmeal, and the staple food is steamed.
In fact, when cooking, the rice cooker is already ready.
Traditionally, people thought that patients could not eat this and that.
Actually, it's not. As long as we eat in a scientific way and control the amount appropriately, this is also the purpose of introducing nutritious meals.
Finally, she arranged some simple medical nutrition recipes for her friends, which she dared not eat before. After the improvement of medical nutritionists, she has no burden to eat now, and her blood sugar that she insists on monitoring has not been affected. I'll send some for your reference.
1. Chop garlic together, mix in low-sodium soy sauce and soy sauce, marinate with small ribs, spread on pumpkin and steam over high fire. The ribs are fresh and tender, and the pumpkin is sweet and delicious! If you like pumpkins very much, eat less rice ~
2. After the chicken breast is cooked, chop it into filaments. When the konjac flour is cooked, put a spoonful of sesame oil and mix well. Let it cool. Blanch the bean sprouts, plant a little shredded cucumber, and mix with aged vinegar, low sodium salt, low sodium salt soy sauce and a little chopped pepper. It is also delicious cold noodles with shredded chicken. You can enjoy the pleasure of swallowing staple food!
A reasonable diet is not to shrink back and refuse anything, but to find a scientific and effective method.