Bad stomach? Eat lightly, says the doctor!

After surgery? The doctor said, light diet!

After a serious illness? The doctor said, light diet!

What exactly is a light diet? Is it just eating vegetables and no meat? I'm sorry to say that what you think of as a "light diet" may be wrong!

Light diet ≠ no meat ≠ only eat vegetables

Many people mistakenly think that a light diet is a "grazing" diet such as boiled vegetables.

But how can this be? If you eat only these foods every day, you will often suffer from malnutrition, anemia, lowered immunity and other problems, so it's the opposite of what you should be doing, and the more you eat, the more unhealthy you will become!

The light diet is relative to the "fat, sweet and thick taste". The so-called fat, sweet and thick taste, is what Chinese medicine said the cream sorghum thick taste, generally refers to very greasy, sweet and delicate food or strong taste of food.

This kind of food fat and sugar content is very high, easy to cause obesity and other adverse effects; and over-eating greasy food, but also weaken the digestive function, resulting in indigestion, and gastrointestinal dysfunction, thus affecting the normal absorption of nutrients.

So, the light diet is not only eat green vegetables, just do not eat too greasy, sweet, and taste too heavy food, if it is with a lot of cooking oil fried, even if it is green vegetables are not considered a light diet Oh!

So in addition to the raw materials of the food, the cooking method is also very important for the light diet.

What is a truly light diet?

The real light diet is one that is balanced and nutritionally sound, with a lighter flavor.

One of the criteria for a light diet is to have less oil, less sugar, less salt, avoid heavy flavors, and to cook in the right way.

From a nutritional point of view, a light diet can best reflect the original flavor of food, and is also a diet that maximizes the preservation of food nutrients, which is very beneficial to our health.

Remember these 5 points, light diet without worry!

1, choose the right way to cook

Daily diet, we eat the nation's cooking methods are countless: frying, popping, stir-frying, deep-frying, cooking, pan-frying, broiling, stewing, simmering, baking, steak, chowder, baked, smoked, blanching, stewing, simmering, boiling, steaming, shabu-shabu, and so on.

But if we want to eat healthy, we'd better choose steaming, white boiled, cooled, etc. to maximize the retention of food nutrients, minimize the increase in the digestion of the spleen and stomach consumption of cooking methods.

2, less oil

Many people like to eat big fish and meat this greasy feeling more heavy food, even at home fried vegetables will put a lot of oil, but for health, so eat is very unfavorable, especially some of the digestive capacity of the middle-aged and elderly, three high people. For the sake of health, I still hope that you can eat a little lighter, put less oil.

3, less sugar

World Health Organization: adults and children daily sugar intake should be controlled below 50 grams, preferably no more than 25 grams.

What is the concept of 25 grams? It's probably about 2 spoons of the average eating spoon.

The Dietary Guidelines for Chinese Residents (2016) suggests drinking as few sugary drinks as possible, as it would be easy for the body to consume more than 50 grams of sugar without realizing it.

Consumption of large amounts of added sugar will stimulate a sharp rise in insulin levels, which accelerates fat synthesis and can even trigger the risk of diabetes. So, eat a light diet and be sure to consume less sweet drinks, less sweet food and less sugar.

4, less salt

Adults daily intake of salt should be no more than 6 grams, eating too salty will make the body's metabolic waste can not be well discharged, the water stagnation in the body caused by edema and obesity.

In addition to the daily diet, less salt intake, but also to eat less snacks, such as French fries potato chips, fried chicken crackers, pretzels peanuts, cream melon seeds, Salt Jin plums, etc., because the vast majority of snacks inside, are added to a lot of salt-containing seasonings.

5, avoid heavy flavors

Heavy flavors are roughly divided into spicy and greasy categories. Too much food spicy class, will stimulate the digestive system, harm the spleen and stomach. Overeating greasy class, will increase the burden of digestion of the spleen and stomach, increase too much fat, and these too thick and greasy things if there is no way to discharge out in time, the lesser make people obese, the heavier will trigger three high, fatty liver and other diseases.

The best combination of light diet

Light diet should do food diversity, in the weight loss diet to ensure that the nutritional intake of rationality, do not ignore these 7 types of food!

1, fruit

Fruit is an important source of vitamins in the daily diet, for the regulation of metabolism in the body is extremely important, in addition to eating more apples, oranges, strawberries, kiwi fruit such as high fiber, can promote our metabolism.

2, vegetables

Vegetables also belong to the low-carbohydrate food, and contains nutrients rich in antioxidants, vitamins, minerals and fiber, is to improve immunity is an important factor, but also the normal digestion of the stomach and intestines of the important guarantee.

3, soy products

Soy products contain protein comparable to meat, but the calorie is very low; at the same time, most soy products contain a lot of fiber, for the decomposition of fat and inhibit the fat accumulation of positive benefits.

4, lean meat

Lean meat is rich in protein, enough to provide our body with the protein it needs every day. And lean meat is rich in iron and zinc, but also to maintain the health of the necessary elements, compared to fruits and vegetables, lean meat in the content is much higher.

5, fish

Fish is rich in folic acid, vitamin b2, vitamin b12 and other vitamins, is very conducive to provide nutrients for the human body; tender meat, and livestock meat, compared to eat more feel soft and tender, and easier to digest and absorb.

Fish is also rich in magnesium, the cardiovascular system has a very good protective effect, is conducive to the prevention of hypertension, myocardial infarction and other cardiovascular diseases.

And fish is also an important source of protein, do some steamed tilapia, grass carp to eat, both light and delicious nutrition.

6, eggs

Eggs in the high content of protein, amino acid composition and the human body is very similar, so it is easier to be absorbed by the human body; at the same time the egg sense of satiety is very strong, weight loss time to eat an egg, for delaying the hunger, reduce the amount of food is very helpful.

7, milk

Moderate amount of milk can supplement our body in the energy needed, and will not bring additional calories and fat to our body, but also conducive to the body's calcium absorption.