Light food staple food is mainly coarse grains, rich in cellulose, which helps to promote gastrointestinal peristalsis, help digestion, stay in the stomach for a long time, and feel full. Oats and sorghum, which we often listen to, are common ingredients in a light diet. In addition, quinoa, which is very popular recently, has almost become an essential ingredient for light food.
Quinoa
Quinoa is native to America, and its uniqueness lies in that as a plant, quinoa contains complete protein only found in animal food, as well as a variety of amino acids that cannot be synthesized by human body, and its cellulose content is also amazing. It is a natural healthy food, and almost becomes a necessary food for light food. Quinoa is easy to cook and tastes good, and can be paired with any ingredients. You can cook porridge alone, or mix it with other crops, make quinoa fruit salad, cook soup with other ingredients, or make quinoa wheat tea.
oat
Oat is not easy to peel, so it is called skin oat. It is a low-sugar and high-nutrient grain and is very common in light food. Oats are nutritious, but not easy to digest. Therefore, eating oatmeal should master the principle of "small amount and multiple times". The daily consumption should be 40 grams, especially for children or the elderly. Common oatmeal snacks are: oatmeal porridge, milk jelly and so on.
Second, vegetables
Vegetables are definitely the main force in light food, but not all vegetables are the first choice for light food. For example, potatoes are delicious, but they contain carbohydrates, and generally do not like light food. Leafy vegetables rich in water, fiber and vitamins are more popular.
kale
The appearance of kale is similar to that of Chinese cabbage, and it belongs to exotic vegetables and ornamental varieties. The taste is crisp, fibrous and full.
gumbo
Okra, also known as "foreign pepper", looks like pepper, contains mucus, tastes greasy and has a faint fishy smell. Okra is a very popular light food in recent years.
Colored pepper
Colorful peppers are crisp and sweet, without spicy taste, low in calories and rich in nutrition. The most important thing is that their dishes sell well.
Cauliflower
Broccoli contains many vitamins, including vitamins A, C, folic acid and B vitamins. It is also rich in dietary fiber and has a strong sense of fullness. In addition, the calcium content of broccoli is the highest among vegetables.
Lettuce; lettuce
Head lettuce tastes crisp, sweet and juicy; Vegetables are crisp and tender; Purple leaf lettuce is more bitter; Roman lettuce leaves are slender and easier to eat, and Caesar salad is essential; Cream lettuce leaves are thick and smooth, and taste slightly sweet.
Third, meat.
A light diet does not exclude meat, but the requirements for meat are still relatively high. Most of them are "white meat" such as beef, chicken, fish and shrimp, and the meat with low fat content is the most suitable.
Chicken (as food)
Chicken contains vitamins C and E, etc. Protein content is relatively high, amino acids are complete, and the digestibility of chicken protein is high, which is easy to be absorbed and utilized by human body. Chicken also has the advantages of high protein, low fat, low calorie and low cholesterol, which is why it is especially suitable as a light food ingredient.
trout
Salmon can be eaten raw or cooked. At the same time, cod liver oil made from it is a good nutrient. Salmon is the first choice for light food. Salmon contains high-quality protein with low calories. Long-term consumption can effectively prevent the occurrence of chronic diseases such as diabetes. It has high nutritional value and enjoys the reputation of "treasures in water".
shrimp
Shrimp is a delicious light food, which can provide nutrition for the brain. Shrimp contains three important fatty acids, which can keep people focused for a long time. It also contains a lot of vitamin B 12, and is rich in zinc, iodine and selenium, with low calories and fat. It should be noted that people with high cholesterol content should not eat more.
Fourth, fruit.
avocado
Avocado is rich in protein, which can reduce fat and gain muscle, beautify and resist aging. It is simply a tailor-made ingredient for light food. Avocado tastes mild and smooth, slightly greasy, and the aftertaste is a bit like nut milk. Can be used as a side dish of seafood or a delicious soup. Cut the fruit in half, take out the seeds, and mix the pulp with salt, curry, pepper and other seasonings to make an authentic cold salad or salad.
fig
Fig is rich and comprehensive in nutrition, contains a variety of amino acids, and has a good therapeutic effect. Delicious and beneficial, it is the gospel of the majority of light food lovers. Figs can be used in salads, health soups, or fig jam. They are delicious and healthy.
Verb (abbreviation of verb) condiment
olive oil
If you want to add a little oil and water to light food, olive oil is the best choice. Olive oil is mainly composed of unsaturated fatty acids, which is beneficial to heart health. In addition, there are some polyphenols in olive oil, which have certain antioxidant effect.
honey
Honey is the first choice of light energy life, with high heat energy, anti-bacterial, anti-inflammatory, moistening lung and intestines, and improving sleep. The taste is floral, pure and sweet. Although sweet, it's not like sugar. If you eat too much, it will cause excess fat and obesity. Fructose in honey can be directly absorbed by human body.
Rich food
Herbs, olives, pickles, dried cranberries, dried blueberries, cheese.
A strong sauce
Vinegar juice, yogurt, lemon juice.
Intransitive verb others
egg
Eggs contain amino acids needed by human body, and protein of whole eggs can be almost completely absorbed and utilized by human body. Besides, eggs are delicious and easy to cook, so they are the best source of protein in daily life. Eating an egg every morning can not only ensure the energy of the day, but also have a strong feeling of fullness.
bean
Protein contained in beans is the best plant protein. There are many kinds of beans, such as soybeans, broad beans, mung beans, peas and cowpeas, which can be used as the main ingredients of dishes and raw materials of condiments. In traditional health care, there is a saying that "five grains are suitable for nutrition and beans are useless". Many modern nutritionists also believe that replacing a certain amount of animal food such as meat with beans is the best way to solve the problem of urban overnutrition.