After surgery? The doctor said, light diet!

Recovering from a serious illness? The doctor said, light diet!

What exactly is a light diet? Is it okay to eat only vegetables and not meat? I regret to tell you that your idea of "light diet" may be wrong!

A light diet ≠ no meat ≠ only vegetables.

Many people mistakenly think that a light diet is a grazing diet like boiled vegetables.

But how is it possible! If you only eat these foods every day, it will often cause malnutrition, anemia, decreased immunity and other problems. Isn't it the opposite? The more you eat, the less healthy you are!

A light diet is relative to "fat, sweet and thick". The so-called fat, sweet and thick taste is what Chinese medicine says, which generally refers to very greasy, sweet and greasy fine food or food with strong taste.

This kind of food is high in fat and sugar, which is easy to cause obesity and other adverse effects; Moreover, overeating greasy food will weaken digestive function, cause indigestion and gastrointestinal dysfunction, thus affecting the normal absorption of nutrients.

Therefore, a light diet is not just about eating vegetables. It is recommended not to eat foods that are too greasy, sweet and greasy, and have a heavy taste. Even vegetables are not a light diet if you fry them with a lot of cooking oil!

Therefore, in addition to the raw materials of food, cooking methods are also very important in a light diet.

What is a real light diet?

A real light diet refers to a light diet with a balanced diet and reasonable nutrition.

A standard of light diet is: less oil, less sugar, less salt, no emphasis on taste, and correct cooking methods.

From the point of view of nutrition, a light diet can best reflect the original flavor of food, and it is also a way of eating to retain the nutritional components of food to the greatest extent, which is of great benefit to our health.

Remember these five points and don't worry about a light diet!

1, choose the correct cooking method.

In our daily diet, people who eat a lot of food have countless cooking methods: frying, frying, boiling, frying, roasting, stewing, stewing, roasting, smoking, stewing, boiling, steaming, rinsing and so on.

However, if you want to eat healthily, it is best to choose cooking methods such as steaming, boiling and cold salad to maximize food nutrition and minimize digestion and consumption of the spleen and stomach.

2, less oil

Many people like to eat big fish and meat, which is a greasy food. Even if they cook at home, they will put a lot of oil, but it is very bad for their health, especially for some middle-aged and elderly people with poor digestive ability and people with three highs. For the sake of health, I still hope that everyone can eat lightly and put less oil.

Step 3 put less sugar

World Health Organization: The daily sugar intake of adults and children should be controlled below 50 grams, preferably not more than 25 grams.

What is the concept of 25 grams? Generally eat about 2 spoonfuls.

The Dietary Guidelines for China Residents (20 16) suggests to drink sugary drinks as little as possible, because it is easy for the body to unconsciously ingest more than 50g of sugar.

Eating a lot of added sugar will stimulate the rapid rise of insulin level, thus accelerating fat synthesis and even causing the risk of diabetes. Therefore, in a light diet, you must drink less sweet drinks, eat less sweets and consume less sugar.

4, less salt

Adults' daily salt intake should not exceed 6 grams. Eating too salty will make the metabolic waste in the body not be discharged well, and the water will stay in the body, causing edema and obesity.

In addition to eating less salt in daily diet, we should also eat less snacks, such as French fries, potato chips, fried chicken biscuits, salted peanuts, buttered melon seeds, and plums. Because most snacks contain a lot of salty seasoning.

5, avoid heavy taste

Heavy tastes are roughly divided into spicy and greasy. Eating too much spicy food will stimulate the digestive system and hurt the spleen and stomach. Eating too much greasy food will increase the digestive burden of the spleen and stomach and increase too much fat. If there is no way to get rid of these sticky and greasy things in time, it will make people obese, and in severe cases, it will cause diseases such as three highs and fatty liver.

The best combination of light diet

The light diet should be diversified, and the diet to lose weight should ensure the rationality of the nutritious diet. Don't ignore these seven foods!

1, fruit

Fruit is one of the important sources of vitamin supplementation in daily diet, which is extremely important for regulating metabolism in the body. In addition, eating more high-fiber fruits such as apples, oranges, strawberries and kiwis can promote our metabolism.

Step 2: vegetables

Vegetables are also low-carbohydrate foods, rich in antioxidants, vitamins, minerals and cellulose, which is an important factor to improve immunity and an important guarantee for normal digestion of the stomach.

3. Bean products

Bean products contain protein comparable to meat, but the calories are very low; At the same time, most bean products contain a lot of fiber, which is beneficial to decompose fat and inhibit fat accumulation.

4. Lean meat

Lean meat is rich in protein, which is enough to provide our bodies with the protein they need every day. Moreover, lean meat is rich in iron and zinc, which is also an essential element to maintain good health. Compared with fruits and vegetables, the content of lean meat is much higher.

5. Fish

Fish is rich in folic acid, vitamin b2, vitamin b 12 and other vitamins, which is very beneficial to provide nutrition for human body. The meat is fresh and tender. Compared with the meat of livestock, it tastes softer and easier to digest and absorb.

Fish is also rich in magnesium, which has a good protective effect on the cardiovascular system and is conducive to preventing cardiovascular diseases such as hypertension and myocardial infarction.

In addition, fish is an important source of protein. Steamed tilapia and grass carp are light, delicious and nutritious.

6. eggs

The components with high content of protein and amino acids in eggs are very similar to human body, so they are more easily absorbed by human body. At the same time, eggs have a strong sense of fullness. Eating an egg while losing weight is very helpful for delaying hunger and reducing food intake.

7.milk

Proper amount of milk can supplement the energy our body needs, and it will not bring extra calories and fat to our body, and it is also beneficial to our body's absorption of calcium.