Why a light diet?
Long-term consumption of foods that are too irritating, such as heavy salt and spicy food, can easily stimulate our digestive system, increase our physical burden, cause endocrine disorders, constipation, excessive internal heat and other symptoms, and even lead to high blood pressure, obesity and even cancer. A light diet can ensure the normal operation of our digestive system, ensure the absorption of nutrients and the discharge of waste, and contribute to health preservation. Therefore, it is very important for our health to form the habit of light diet.
The standard of light diet
The standard of light diet is based on balanced nutrition, and the specific proportion can refer to the dietary pyramid of China residents. On this basis, less oil, less sugar, less salt and not spicy is a light diet.
1, less oil
Nutritionists suggest that the daily oil intake should be kept at 1-2g per kilogram of body weight. For example, a person weighing 60kg needs 60g- 1.20g of oil every day, and the intake standard is different according to the source of oil. Generally speaking, the intake of animal oil is 20g, and that of vegetable oil is 40g. However, according to the recommendation of China Nutrition Society, a person should not consume more than 25g (half a ounce) of edible oil every day. This 25g includes not only cooking oil for home cooking, but also the oil consumed by eating pork and other foods.
2. Eat less sugar
Sugar here refers to sucrose. Excessive consumption of sucrose can lead to weight gain, obesity, cardiovascular disease and diabetes, and children are prone to tooth decay. The standard of healthy eating sugar in modern nutrition is: eat 0.5 grams of sugar per kilogram of body weight every day, that is, people weighing 60 kilograms should eat less than 30 grams of sugar every day.
3, less salt
Edible salt is sodium salt. Excessive sodium intake will increase the burden on the kidneys and lead to an increase in blood pressure. The World Health Organization recommends that the daily salt intake of adults should not exceed 6 grams, and the data show that the per capita salt intake in China has reached 12 grams/day.
4, not spicy
In recent years, people's tastes have gradually become heavier, preferring spicy foods such as pepper, onion, ginger, leek, garlic, coriander, pepper and onion. However, if these foods are eaten too much, it will easily stimulate the mucosa of the digestive system, cause symptoms such as excessive internal heat, oral ulcer and diarrhea, and have an impact on human health. Traditional Chinese medicine also believes that irritating food has a "divergent" effect, and eating too much is easy to "consume gas", which may lead to qi deficiency and gas consumption.
Second, what is a real light diet? 1, light is a faint taste.
Clear and refreshing, not too greasy; Light means light taste, don't put too much salt. The World Health Organization suggested that the daily salt intake limit of healthy adults should be reduced from 6 grams to 5 grams. But if you give up salt and soy sauce completely in cooking, it will be overqualified. Light is not to eat salt, but to be moderate.
2. A light diet doesn't mean not eating meat.
Some people think that "light diet" is a diet that lacks oil and meat, that is, it is best not to eat meat, but only vegetables and fruits. As a result, people began to deliberately pursue the so-called "light diet": give up all animal foods, give up oil, etc., and replace all foods with vegetables and fruits every day until they are depressed and weak, and do not correct them.
If you are a vegetarian, it will be dangerous to lose protein, fat and carbohydrates. If it is serious, it will lead to brain damage and disease. Under normal circumstances, there may be many uncomfortable symptoms, such as listlessness, listlessness, physical exhaustion, low immunity and so on.
You can't go too far. Such a "light diet", especially a diet lacking protein and fat for a long time, will pose a greater threat to health-malnutrition makes people's resistance drop sharply.
3. Necessary conditions for a light diet
Conditions of light diet: the food should be diversified, the staple food should be mainly cereals, eat more vegetables and fruits, and often eat milk, beans and appropriate amount of fish, poultry, eggs and lean meat. Only in this way can protein, fat and other nutrients in the diet meet the basic needs of the human body. On this basis, advocating light and less salt and controlling the intake of fat and salt can really promote health. Especially for growing children, simple and excessive vegetarian diet may affect their development.
For the sake of health, we advocate a balanced diet and reasonable nutrition. Under this premise, a light diet is the right choice.
A light diet is not without salt.
In fact, all foods contain sodium, the main component of salt, but the content is more or less, such as seafood and sausages, less vegetables and fruits, and even sodium ions are indispensable in steamed bread steamed with baking powder. Excessive sodium intake will lead to hypertension and renal function damage, and advocating salt restriction is actually limiting sodium intake. Even the "salt-free diet" defined in nutrition does not mean that you really don't touch salt, but that the sodium intake per person through food every day is about 1000 mg (excluding the salt components in condiments, such as monosodium glutamate, salt, soy sauce and vinegar). ), equivalent to 3 grams of refined salt. According to the latest recommendations of the World Health Organization, this has reached more than half of the daily salt consumption per capita.
Controlling the amount of salt does not need to be too mechanical, and it is impossible to control it so accurately. It is necessary to establish a sense of "salt control", try to eat less or not to eat cooked food sold in the market, use a quantitative spoon, and not eat or eat less high-salt foods, such as monosodium glutamate, oyster sauce, soy sauce, pickles, cooked food, etc. When cooking, try to season with vinegar, onion, garlic, pepper, mustard, etc. To increase appetite.
Reasonable diet structure and eating habits with less salt, oil and fat can not only keep the weight from exceeding the standard, but also prevent the occurrence of various chronic diseases such as "three highs", coronary heart disease, stroke and myocardial infarction.