What is the real light food
Light food, the earliest from Europe. In France, the word "Lunch" for lunch has the meaning of light food; in addition, "Snack", which is often interpreted as fast and simple food in restaurants, is also one of the representative words of light food.
In fact, "light food" does not refer to a specific kind of food, but is a form of catering, light not only refers to the amount of ingredients, but also the cooking method of the ingredients is simple, to retain the original nutrition and flavor of the ingredients. It is a way to make the nutritional intake of the consumers burden-free, stress-free and healthier, and at the same time derive a positive and sunny attitude and way of life.
The dietary concept of lightism
The types of food consumed in the daily diet are in line with the basic three lows and one high (low sugar, low fat, low salt, high fiber) as much as possible, replacing large amounts of meat and fish with low-calorie ingredients, and then combining them with other dishes such as blanquette, steaming, stewing, boiling, and other simple and healthy cooking methods, so as to no longer understand eating as simply a way of fulfilling the desire to have a good meal.
Second, the benefits and disadvantages of light food
Benefits
1, can take in a lot of enzymes to promote food decomposition
A variety of raw food, food enzymes that can help digestion, help food in the body to fully digest and utilize, or natural decomposition.
2, improve acidic body
Modern people's life is stressful, dietary habits and tend to three high (high sugar, high salt, high fat), coupled with environmental pollution, resulting in acidic body. Bacteria love an acidic environment, and in this environment they are especially fertile, turning the human body into a breeding ground for bacteria. Most of the ingredients used in light meals have alkaline qualities, so if you consume more of them, you will gradually improve your body's acidic environment and favor a weakly alkaline body.
3. Increase beneficial intestinal bacteria
Bacteria are good and bad? Bacteria are not all bad, there are some beneficial bacteria in the intestinal tract, such as bifidobacteria, lactobacilli, Bulgarian bacteria, they will create natural antibiotics, lactic acid, acetic acid substances, so that germs have nothing to hide, but also has to help the digestion of food and the decomposition of the role of toxins. _ Light meals have many high-fiber foods and fermented foods, which can increase the beneficial intestinal bacteria and maintain the health of the human body.
4, eliminating excess fat
Modern diets are prone to letting fat and excess sugar creep up on you, and when you find out, the membrane circumference is an inch more, and a thin face becomes a round face before you try to find a way to eat diet pills desperately to slim down. Less oil, less salt, less sugar light food, will not allow you to eat too much fat, salt and sugar, both to maintain a slim figure, but also have a healthy and good physique.
The bad
Some salads even include raw fish, raw beef, and cheese blocks that have been placed for a long time, which are not reasonably cleaned and reliably heated, and are prone to carry bacteria and other microbial toxins, which will increase the risk of food poisoning if consumed regularly. The raw materials used in vegetable salads may also be contaminated with parasite eggs and some pathogenic bacteria. Sandwiches, hamburgers and other food, usually in the freezer storage, some even to store a few hours, in the process of food is very easy to be "cold bacteria" invasion contamination.
Three, which crowd is suitable for light food
Light food is suitable for most of the population, especially for three high, diabetes, cancer and other diseases, as well as fitness crowd, but if the nutritional deficiencies or gastrointestinal function is weak, it can be appropriate to reduce the proportion of dietary fiber. Need to remind a point: light food is only a low burden, less pressure to enjoy food, and to maintain health, in addition to a reasonable diet, exercise is also essential Oh.
Four, light food with the principle
1, the pursuit of simple food, small amount of food variety
Light food is not only the pursuit of cooking techniques on the simplicity, and taste more simple and light, but the choice of types of ingredients to be as much as possible, the portion of the relatively small. For the weight loss crowd, high-calorie food, such as meat selection should be less. And vegetables and other low-calorie can choose a little more, not only better sense of satiety, but also to make the intake of a wider variety of food.
2, the same kind of food, replace the eat
Balanced diet, not only the diet structure should be reasonable, food variety should be diversified. As mentioned above, the types of ingredients to be eaten every day should be as many as 12, but in reality it is difficult to realize. So the reality is to work in the same category of ingredients, staples, beans, dairy products, aquatic products, meat? All of these ingredients cover a wide variety under the category, and you can do different combinations by picking different ingredients in the category for each meal.
3, scientific collocation, nutrition is more balanced
In the ingredients collocation, for weight loss and fitness crowd is a certain limitation. To meet this law of low calorie and high protein.
For example, the staple food, we eat everyday is white rice, white bread type. But for fitness and weight loss people, you need to choose some coarse grains, such as brown rice, mixed grains, mixed beans and so on.
For example, in the meat and vegetable collocation, we need to choose is some low fat content of meat, such as veal, chicken breast, tuna, lobster, salmon? etc. This meat and vegetables, nutritional balance, and can ensure that the taste of satisfaction.
Five, light food misunderstanding
1, light food is equal to diet
Light food is practiced is the principle of low calorie, advocate eating less, in order to ensure that the normal dietary structure and a certain amount of calories under the premise of trying to choose a strong sense of satiety of the food, calories to control the calorie in a certain range, which is not the same as a diet.
2, no matter how much vegetarian food is very healthy
How to eat vegetarian food is healthy? In fact, it is not, consuming too much vegetarian food can also lead to excess nutrients. This is because the sugar-rich root vegetables or cereals in a vegetarian diet are very calorie-rich. To 100 grams of the amount for comparison, sweet potatoes have about 99 calories (1 calorie = 1,000 calories), fresh corn has about 106 calories, calories for the general vegetarian diet of two to three times.
Six, the difference between light food
The difference between light food and vegetarian food
Vegetarian food, as the name implies, eat all grains, vegetables, and reject all meat, but in the long run, it is easy to cause a lack of nutrients, including a lack of vitamin B12, calcium, iron, iodine, and Omega-3 fatty acids.
There is no strict standard for lightweight food, which is mainly low in sugar, fat and salt, and rich in dietary fiber, and can be referred to as "three lows and one high" food. Light food is not the same as vegetarianism, and the ingredients used to make light food are not only vegetables and fruits, but also include meat, coarse grains, yogurt and so on.
The difference between a light meal and a diet meal
Light meal is to control in a certain calorie free with meals, and diet meal is often unhealthy diet, the two **** the same thing is to advocate for less food and more meals. The healthy way to lose weight is to eat lightly instead of eating some diet meals.
The difference between light meals and fitness meals
Fitness meals are high in protein and also contain some carbohydrates, and the seasonings used are 0 calories, so the flavor will be relatively light.
Light food mainly refers to low-sugar, low-fat, low-salt, and rich in dietary fiber food, can be referred to as "three low and one high" food.