many people think that a light diet means porridge with pickles every day, no oil and no salt, no meat, only vegetarianism, and constant boiling.
But in fact, a real light diet refers to a diet with a light taste on the premise of balanced diet and reasonable nutrition.
Of course, this is a professional statement. Simply and specifically, a light diet needs to achieve the following three points:
1. Four "less"
Four "less" means less oil, less salt, less sugar and less spicy.
Of course, everyone in the world knows that a light diet needs less oil, less salt, less sugar and less spicy.
Then why should Vita dogs emphasize it again? Because everyone knows that it is less, but how much is less?
① Less oil
Fried and fried food tastes good and smells full, but eating too much will easily lead to excess energy, and chronic diseases such as obesity will quietly come to you over time.
Therefore, China Residents' Dietary Pagoda suggests that the daily intake of cooking oil should be controlled at 25-3g per person.
what is the concept of 25 ~ 3g? It's an old-fashioned porcelain spoon (12.6cm long and 4.6cm wide) for home use, and 2~3 spoons is almost enough.
Of course, we can also use a graduated oil pot, which is better controlled.
② Less salt
Eating too salty will increase the burden on the kidneys, affect the normal drainage function of the body, and water retention 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.
Take a chestnut as an example. If you are a family of three and eat three meals a day at home, a bag of 5g of salt can last for almost 27 days according to the healthy dosage. Less than this time, we should start to limit salt quickly!
However, besides the salt we use for cooking, we should pay more attention to the "invisible salt".
The following foods containing invisible salt may not taste salty, but in fact, 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, you need to add a lot of salt, and you should eat less at ordinary times.
③ Less sugar
Sugar here refers to added sugar (not counting sugar in fruits and honey), including sucrose such as white sugar, soft sugar, rock sugar and brown sugar used in daily cooking, as well as 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 5g, 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 will become a half moon if you are not careful.
④ Less spicy food
Too spicy food can easily stimulate the digestive system, cause people to suffer from excessive internal heat, oral ulcer, constipation and other problems, and affect the metabolism of the body.
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 eating less spicy means eating less Chili? Too young too simple~
Pepper, prickly ash and ginger, which can produce spicy flavor, need to be restricted.
2. Variety of food
A light diet, many people think that it's just plain porridge, so it's light.
After eating porridge, we did achieve "less oil, less salt, less sugar and less spicy", but we forgot the principle of "balanced diet and reasonable nutrition", that is, the principle of food diversification.
China Residents' Dietary Guide 216 clearly points out that the daily diet should include cereals, vegetables and fruits, livestock, fish, eggs, milk, soybeans and nuts, and each person should consume more than 12 kinds of food every day and more than 25 kinds every week.
So, a light diet doesn't mean that you don't eat meat but are vegetarian.
Being a vegetarian every day is not a light diet, but cultivating immortals ...
Besides the types of food, we should also pay attention to the colors. We should eat five colors of food every day: red, yellow, white, green and black.
3. Cooking methods
When you see this, you can whisper again:
What's there to say? Isn't it just boiled?
It's true ... No, there are many cooking methods available for light diet:
Of course, remember to avoid frying, smoking and frying.
References
[1] Zhao Yan. What exactly is a light diet that doctors say? [N]. Health Times, 217,2(27):3.
[2] Tang Zhen. Light diet ≠ No meat [J]. Decision exploration, 217 (March 217): 89-89.
[3] Jiang Huayun 212(7):14-141.
[4] China Nutrition Society. Dietary Guide for China Residents. Beijing: People's Health Publishing House, 216.
[5] Fan Zhihong. Try food conditioning for gastrointestinal problems [J]. Family Science and Technology, 217 (6): 37.
For more information, please search for Vita Dog Nutritionist's Attention
2. The text and pictures in this article are original, please indicate the source.
Edited on February 28th, 218. Copyright belongs to the author.
Agree with 61
Comment
More answers
Sesame sauce
This nutritionist drinks milk tea every day < What is light
From the perspective of ingredients, it is said that
less oil, less salt, less sugar and less spices are fresh
From the perspective of practice, it is said that light cooking is light
Light cooking methods include steaming, boiling, small fire frying, stir-frying, white boiling, etc.
instead of stir-frying, frying, marinating and barbecue
. You must have stepped on
for example
to cook cabbage soup. It is light. Suppose a cabbage soup contains 8g of water, 2g of cabbage and 5g of salt, then the salt content is only .5%, and the salty taste is not obvious.
It is still boiled cabbage soup. Suppose a cabbage soup contains only 2g of water, 2g of cabbage and 5g of salt. You eat the same amount of salt, but the only difference in materials is that there is more water and less water, but the taste is completely different. The second serving can be salty, but there is less soup, and you can make up the water you lack by drinking white water alone < P >, so the soup is not really light, and some people always cook a noodle soup and stew a chicken soup, thinking that the taste is light. Actually, the salt intake has increased unconsciously
That's why I still like boiled rice
Let's take another example
rice congee, it's light, and many people will think after acne, oh, eat light and drink porridge
But you don't know that porridge is boiled white rice, which is more easily absorbed by the human body after boiling, and it belongs to high GI food, that is, high sugar food. It 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 acne go away, and as a result, you may get more acne the next day after drinking porridge
Salted preserved egg lean porridge, for example, will also 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 their physical strength
. If you think it's light, you have to eat less meat, so you're totally vegetarian, and you dare not put meat in the cooked noodles. Let's have a vegetarian noodle soup, which looks extremely light, and the sugar index actually rises alarmingly < P >, so the plain porridge noodle is not really light < P > Also, although doctors often tell patients to have a light diet, different diseases should pay attention to different diets, so there are clinical nutrition < P > Under non-special circumstances, My suggestions on a light diet are
1. Change the soup to boiled and cold
2. Replace the normal 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 them and feel their original flavor with your heart (I'm serious
Instead, you should consciously cultivate the habit of light diet. If you are used to a diet with high salt, high oil and high sugar, reduce the intake of oil, salt and sugar little by little day, and you will benefit for life
Edited on March 2, 218. Copyright belongs to the author
Read the full text
Agree with 99
Comment
Exercise Now
.
The weather is getting colder and colder, and everyone loves to play hot pot again.
But the Yuanyang pot and the spicy pot,
feel guilty after eating,
so I always want to eat lightly the next day to remedy it.
I believe that drinking a side dish from rice congee or ordering a healthy salad are your first choices.
(This porridge looks really abstinent ...
)
But this is light,
Is it really a qualified light diet?
what is the so-called lightness?
the concept of light diet,
although there is no official explanation and explanation at present,
but from the perspective of nutrition,
light diet is more about
"balanced diet, light taste,
keeping the nutritional value of food as much as possible"
The human words are:
eggs, vegetables, meat and rice should be eaten,
.
but Chinese people often think that
light means light taste without oil and meat.
Some dishes that seem to meet the above requirements
are actually health killers!
Common light misunderstanding
Myth 1: Want to be light? Go and have porridge ~
Every time we eat greasy or get sick,
we will be told to eat lightly ~
So we will all drink rice congee with pickles.
But you know, a bowl of rice congee without any seasoning,
in fact, sometimes there are hidden dangers!
A bowl of rice porridge boiled at a ratio of 1:3,
about 47 calories per 1g,
contains 9.8g of carbohydrate, 1.1g of protein and .3g of fat.
low calorie? But I'm sorry, it has a lot of water!
and to be honest, you only drink 1 grams every time?
are you sure it's not rushing? have a few bowls?
After a few bowls,
in fact, all you eat is carbohydrates,
which means that you actually ate a bowl of sugar!
In addition, there is little vitamin B in the originally processed rice.
After boiling, there is little VB left in rice congee.
and importantly, its glycemic index is not lower than that of rice at all,
it is 7, which is also a food with a high Gi value!
We have always stressed that
eating foods with low GI value 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 quickly, but also makes you fat quickly!
myth 2: eating grass is very light!
We know that salads are mainly made up of raw materials and sauces.
Generally speaking, raw materials are rich in vegetables, proteins and high-quality carbohydrates.
The culprit leading to unhealthy salads,
is the salad juice that we ignore.
The most common sauce is mayonnaise, which we are familiar with.
There are 63 calories in p>1 grams.
Besides, its ingredients include edible vegetable oils and chemical seasonings.
It is not only high in calories but also unhealthy.
In addition, vinegar sauce, Thousand Island sauce, Caesar sauce, sesame sauce, etc.
are also common sauces.
Generally speaking, the calorie of vinegar sauce is lower among these sauces.
In short, we should
pay attention to the variety and calories of the sauce when choosing grass.
After all, a small salad juice is easy to eat, and
the calories 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 culprit that leads to their obesity,
so they refuse to eat meat.
Actually, this misunderstanding
is that we cooked meat in an inappropriate way.
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 component of human tissues and cells, and
it participates in all the processes of our human growth, development and exercise.
Eating more protein can make you feel full and relieve edema when you lose weight;
Eating more when you gain muscle can promote muscle synthesis, repair muscle injury and renew cells;
It can help to synthesize various enzymes and antibodies, and enhance immunity.
Moreover, animal protein, represented by meat,
contains more essential amino acids, and its absorption rate is relatively high.
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 body cells, and
can regulate our physiological functions.
People who lack fat will suffer from stunted growth and dry skin, and
Girls will even have their period.
do you dare not eat?
Selection of high-quality fat:
Daily intake of cheese, deep-sea fish, olive oil, avocado, coconut oil and nuts
It is advisable not to exceed 33.3g..
less salt ≠ no salt
Sodium chloride, the main component of salt,
can maintain the osmotic pressure of the body,
provide electrolytes for the human body and help muscles relax, etc.
Too much sodium chloride will increase the risk of hypertension, stroke and cardiovascular diseases,
but too little sodium chloride will also cause muscle cramps, headaches and nausea.
daily intake: no more than 6g.
Less sugar
Less sugar means eating less refined sugar, such as white sugar, maltose and glucose.
These sugars only provide calories, and will make your blood sugar soar.
You will feel poor satiety and be prone to obesity.
More importantly, it may make you addicted to sugar and
make you eat more and more.
a typical drink contains a lot of sugar.
Daily intake:
No more than 5g, and it is better to control it below 25g.
Reject foods with heavy taste
Most of them will be added with too much seasoning, salt, monosodium glutamate, etc.
You will find that after eating these dishes,
most of them will be dry and edema the next day,
It will irritate the stomach for a long time, and
lead to gastrointestinal disorder.
Recommend recipes
In fact, the ingredients and cooking methods of light diet are really simple.
Look at our teacher Zhou Zhou's example recipe ~
How to make sweet potato with chicken breast:
by @ nutritionist Zhou Zhou
Did you get the light diet 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 are from the Internet. If there is any infringement, please contact to delete them.