But in fact, the real light diet refers to a light diet with a 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 .4 "less"
Four "less" means less oil, less salt, less sugar and less spicy.
Of course, everyone on earth knows that a light diet needs less oil, less salt, less sugar and less spicy.
Then why does Vita Dog emphasize it again? Because everyone knows that it is less, but how much is less?
① Less oil
Deep-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 suggests that the daily intake of cooking 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 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.
For example, if you are a family of three and eat three meals a day at home, then a bag of 500g salt can last for almost 27 days according to the healthy dosage. Less than this time, we should start to limit salt quickly!
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 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 extend the shelf life in the production process, 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 50 grams, preferably not more than 25 grams (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 a half-moon.
④ Less spicy
Too spicy can easily stimulate the digestive system, causing people to suffer from excessive internal heat, oral ulcers, constipation and other problems, affecting the body's 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 means less Chili? It's really Too young too simple~
There are also spices such as pepper, pepper and ginger, which can produce spicy taste, all of which need to be restricted.
2. Food diversification
A light diet, many people think that it is to eat porridge 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.
"Dietary Guidelines for China Residents 20 16" 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.
Therefore, a light diet doesn't mean that you don't eat meat but are vegetarian.
Vegetarian every day, that's not a light diet, that's cultivating immortality. ......
In addition to the types of food, we should also pay attention to the colors. We should eat red, yellow, white, green and black foods every day.
3. Cooking methods
Seeing this, you can whisper again:
What's there to say? Isn't it just boiled?
Really ... 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 are talking about? [N]. Health Times, 20 17,2(27):003.
[2] Tang Zhen. Light diet ≠ no meat [J]. Exploration of decision-making, 20 17 (20 17 03): 89-89.
[3] Jiang Huayun. On protein and human health [J]. Examination Weekly, 2012 (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 the stomach is not good [J]. Family Science and Technology, 20 17 (6): 37.
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Edited on 2018-02-28. 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?
From the collocation of ingredients,
Less oil, less salt, less sugar and less spices are fresh.
Practically speaking,
Light cooking rather than overcooking is light.
Light cooking methods include steaming, boiling, frying with small fire, stir-frying and boiling.
Instead of stir-frying, frying, marinating and barbecue.
It should be noted that the lightness of taste is not necessarily the real lightness. There are many pits in a light diet, and you must have stepped on it.
for instance
Boiled cabbage soup is light. Suppose there are 800g of water, 200g of cabbage and 5g of salt in a cabbage soup, then the salt content is only 0.5%, and the salty taste is not obvious and it can hardly be tasted.
Or boiled cabbage soup, assuming that a cabbage soup contains only 200g of water, 20g of cabbage and 5g of salt, the salt content has reached 1.25%, and you can taste the obvious salty taste.
You eat the same amount of salt in these two vegetable soups. The only difference in materials is that there is more water but less water, but the taste is completely different. The second soup can be salty, but the soup is less, and the water you lack can be replenished by drinking white water alone.
Therefore, the soup is not really light. Some people always cook a noodle soup and stew chicken soup or something, thinking that the taste is light, but in fact, the salt intake has unconsciously increased.
That's why I still like white burning.
Give another example.
Rice congee, it's light. Many people will think after the acne, oh, eat light 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 being boiled. It belongs to high GI food, that is, high sugar food, which 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 disappear, and as a result, you may explode more acne the next day after drinking porridge.
Salted ones, such as preserved egg lean porridge, will have the problems I mentioned above.
However, for patients who lack nutrition, are weak and have poor digestion, 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 have to eat less meat, and they are all vegetarian. They dare not put meat in their cooking noodles. Let's have a vegetarian noodle soup. It looks extremely light, and the sugar index actually rises alarmingly.
Therefore, plain porridge noodles are not really 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 advice on a light diet is
1. Change the soup to boiled and cold.
2. Replace 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 make the taste richer.
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 you should consciously cultivate the habit of light diet. If you are used to a high-salt, high-oil and high-sugar diet, reduce the intake of oil, salt and sugar day by day, and you will benefit for life.
Edited on 2018-03-02. Copyright belongs to the author.
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Immediate exercise Official
Immediate exercise Official
The instant sports APP allows you to build a good body without leaving home!
The weather is getting colder and colder, and the hot pot playing mode that everyone loves is started again.
But Yuanyang pot, spicy pot,
I feel guilty after eating,
So I always want to eat lightly the next day to remedy it.
Have a rice congee with side dishes, or order a healthy salad.
I believe it is your's first choice.
(This porridge looks really abstinent ...
)
However, this is light,
Is it really a qualified light diet
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.
"The diet is balanced and the taste is light.
Keep the nutritional value of food as much as possible. "
Speaking human words is:
Eggs, vegetables, meat and rice should be eaten,
Do not use frying, braising in soy sauce, griddle and other heavy-flavored cooking methods.
But Chinese people often feel that,
Light means light taste without oil and meat.
Some dishes that seem to meet the above requirements,
It's actually a health killer!
Common misunderstanding of lightness
Myth 1: Want to be light? Go and have porridge ~
Every time I eat greasy food or get sick,
Will be told to eat lightly ~
So we 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 the ratio of 1:3,
Every100g is about 47 calories,
It contains 9.8g of carbohydrate, protein 1. 1 g and 0.3g of fat.
Low calories? But I'm sorry, it has a lot of water!
And to be honest, you only drink100g every time?
Are you sure it's not rushing? Have a few bowls?
After a few bowls,
Actually, it's all carbohydrates,
That is to say, you actually ate a bowl of sugar!
In addition, the original processed rice contains less vitamin B,
After boiling, rice congee VB was destroyed.
And importantly, its glycemic index is not lower than that of rice.
There are 70, which is also a food with a high Gi value!
We have always stressed that,
Eating low GI foods 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 sauce.
Generally speaking, raw materials are rich in vegetables, proteins and high-quality carbohydrates.
The culprit in the unhealthy salad,
It's the salad juice that we ignored.
The most common sauce is the familiar mayonnaise.
100 grams has 603 calories,
Moreover, its ingredients include edible vegetable oils and chemical seasonings,
Not only is it high in calories, but it is also unhealthy.
In addition, vinegar sauce, thousand island sauce, Caesar sauce, sesame sauce, etc.
It is also a common sauce.
Generally speaking, the calorie of vinegar juice is lower among these models.
In a word, when we choose grass, we should
Pay attention to the type and quantity of sauce,
After all, a small salad juice is easy to eat.
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 culprit that causes you to be fat.
So he refused to eat meat.
In fact, the emergence of this misunderstanding
Is that we cooked the meat in an inappropriate way.
Eating meat doesn't grow meat, 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.
Participated in all the processes of growth, development and movement of our human body.
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 injury and renew cells,
Help synthesize various enzymes, antibodies, etc., and enhance immunity.
Moreover, the animal protein represented by meat,
Contain 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 mode
Less oil ≠ no oil
The fat represented by oil,
Is one of the important components of body cells,
Can regulate our physiological function.
People who lack fat will suffer from stunted growth and dry skin.
Girls even run away from their period.
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 and 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
Risk of hypertension, stroke, cardiovascular disease,
But too little can also cause muscle cramps, headaches, nausea and so on.
Daily intake: no more than 6 grams.
Less sugar
Less sugar means eating less.
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.
Typical is a drink with 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, etc.
You will find that after eating these dishes,
Most of them will have dry mouth and edema the next day.
Will cause irritation to the stomach in the long run,
Cause gastrointestinal disorder and so on.
Recommend 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 example recipe ~
Preparation method of 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 come from the Internet. If there is any infringement, please contact to delete them.
The copyright of this article belongs to immediate movement, please contact the backstage first.
Edited on 2020-12-09. 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 she got diabetes at a young age, eating is really limited.
First of all, the restriction of staple food is very narrow, so you can't eat rice, steamed bread and pie freely. . . (Drop a drop of blood)
Then sweets should be strictly controlled. . . . (Drop two drops of blood)
Finally, don't drink (KO. . . . )
So I really feel sorry for my basin friend. After coming for several days, I basically said at dinner that this one is delicious but I can't eat it, and that one is delicious, but I can't eat it either. . . . .
Tragic.
It's miserable.
Very sad.
As an extraordinary and gifted little cook. 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.
I still looked up quite a lot of information, and then I 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 and looked for it for a long time, either uploading it myself or just changing the sugar into xylitol. Later, it was found that a professional nutritionist named Shu Kang 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 pork tenderloin!
Probably use 50g lean tenderloin as raw material. 50g raw meat is about half a palm, or one finger is long and two fingers are wide and small, but if it is really cut into tenderloin strips, it is still quite a lot. A bowl full 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 suggested that the daily sodium intake of people with high blood sugar should be limited to below 2000mg, so choose low-sodium salt and low-sodium soy sauce, which can reduce the daily sodium intake by half), which will make the tenderloin very tasty.
After the tenderloin is marinated, steam it for 5 minutes to 8 minutes.
At this time, you can make sauce. Originally, you planned to make tomato juice sweet and sour, but this time you didn't put any tomatoes at home. If you cook your own tomato sauce, 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 contains 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 the pot to boil, then pour the steamed tenderloin into it and roll it slightly for half a minute!
Then out of the pot!
Ah, this sweet and sour tenderloin is really tender and delicious!
I checked the information, "controlling the energy intake throughout the day" is a very key principle of diabetic diet! You can't just eat sweet and sour tenderloin ~
Therefore, vegetables must be served to supplement the required dietary fiber and vitamins.
Here I chose garlic and cucumber.
This dish is super simple to cook. Shoot it along the cucumber horizontal knife, cut it into small pieces of 1cm, add low sodium salt, vinegar and garlic paste, and just mix it. It is crisp and refreshing.
Don't underestimate the cucumber, plus such a refreshing and delicious cold salad, which effectively balances the nutrition of a meal.
Now the staple food-brown rice, the ratio of rice to miscellaneous grains is half to half, which fills the stomach and prevents blood sugar from rising too fast.
Today, I choose to cook oatmeal rice: I use 100g rice and 100g oatmeal, which are steamed as the staple food.
In fact, when cooking, the rice cooker is already ready.
Now the staple food-brown rice, the ratio of rice to miscellaneous grains is half to half, which fills the stomach and prevents blood sugar from rising too fast.
Today, I choose to cook oatmeal rice: I use 100g rice and 100g oatmeal, which are steamed as the staple food.
In fact, when cooking, the rice cooker is already ready.
Traditionally, people think that patients cannot eat this and that.
In fact, it is not, as long as it is eaten according to scientific methods and proper quantity control, which is also the purpose of the introduction of nutritious meals.
Finally, I also compiled some simple medical nutrition recipes for my friends, all of which she didn't dare to eat before. After being improved by a medical dietitian, she has no burden to eat now, and her blood sugar that she insists on monitoring has not been affected. I will send some for your reference.
1, garlic chopped together, mixed with low-sodium soy sauce and soy sauce, pickled with small ribs, spread on the pumpkin and steamed over high fire. The ribs are fresh and tender, and the pumpkin is sweet and delicious! Ps. If you like pumpkin very much, you should eat less rice ~
2. After the chicken breast is cooked, it is chopped into filaments. When the konjac fine noodles are cooked, put a spoonful of sesame oil and mix well. Let it cool. Blanch the bean sprouts, plan a little shredded cucumber, mix with aged vinegar, low-sodium salt, low-sodium soy sauce and a little chopped pepper. It is also a delicious cold noodle with shredded chicken. You can enjoy the pleasure of swallowing the staple food!
Reasonable diet is not to shrink back and refuse anything, but to find scientific and effective methods.