The menu of light diet, China people's eating habits are generally heavy oil and heavy salt, which is very harmful to their health, so we advocate light diet, especially for people who are not healthy. The following is a light diet menu.
Light diet menu 1 1 Longjing shrimp
Longjing shrimp is a famous traditional dish in Hangzhou, Zhejiang Province, China, which belongs to Zhejiang cuisine. Longjing shrimp is a combination of tea and shrimp, which is fresh and tender, white and tender, with fragrant buds and leaves and elegant color. There is tea in the shrimp, and there is fresh shrimp in the tea. Appetize after eating, with endless aftertaste.
2. Mixed meatballs
Miscellaneous meatballs are home-cooked dishes, mainly made of minced meat, mushrooms and cucumbers.
3. Dried seaweed and wax gourd
Dried glutinous rice, egg flowers and wax gourd is a traditional summer delicacy in Guangdong, which has the characteristics of light and delicious, heat-clearing and summer-relieving, salty and light and delicious.
Five principles of light diet:
1, less salt and less spicy seasoning
It is suggested that the daily salt intake of adults should not exceed 6 grams. When cooking daily, you can add salt when the dish is almost out of the pot, which not only ensures the taste but also reduces the amount of salt. In addition to salt, fresh products such as monosodium glutamate and chicken essence, as well as all salty condiments such as soy sauce and bean paste also contain a lot of sodium, so eat less. Eating spicy food properly can increase appetite, but being too spicy can easily stimulate the digestive system, causing people to get angry, oral ulcers, constipation and other problems, affecting metabolism.
2. Use a small amount of oil.
A light diet needs less oil and more kinds. Peanut oil, rice bran oil, tea seed oil, low erucic acid rapeseed oil, refined olive oil, sunflower seed oil, soybean oil, etc. It is best to eat it regularly, with 25~30 grams of edible oil per day.
3, cooking commonly used cooking
Fried, stewed, steamed, boiled, etc. Often used to maximize the original flavor and nutrition of food. You should also learn how to mix various ingredients. For example, it is best to cook meat with low-fat and high-fiber bacteria and algae ingredients, which can reduce the absorption of fat and cholesterol in the body.
4. Eat meat "white" and "thin"
Fat meat is high in fat content, which easily affects cardiovascular and cerebrovascular health. Should give priority to lean meat, less pork belly. Compared with livestock meat, white meat such as fish and poultry has relatively low fat content and high unsaturated fatty acid content, especially fish, which plays an important role in preventing dyslipidemia and cardiovascular and cerebrovascular diseases. Therefore, people with such diseases should first choose fish and poultry. Need to be reminded that chicken and duck meat should be peeled, otherwise it will increase fat intake.
Step 5 control sugar intake
Broadly speaking, a light diet also includes eating less high-sugar foods. It is suggested that the daily intake of added sugar should be controlled below 50 grams, preferably not more than 25 grams. The added sugar includes white sugar, rock sugar and brown sugar, as well as fructose, glucose and fructose syrup in desserts and sugary drinks, which will stimulate the rise of insulin level, accelerate fat synthesis and endanger health.
Menu of light diet 2 First of all, the menu of light diet
A light diet refers to a diet with less oil, less sugar, less salt and not spicy, that is, the taste is relatively light. Such as: light salmon. From the point of view of nutrition, a light diet can best reflect the true taste of food and retain the nutritional components of food to the greatest extent.
Second, who should have a light diet?
1, people in the stage of losing weight must ensure that their daily diet is light. Being thin is the beauty of people now. In fact, a relatively standard thin figure is also healthier. In order to lose weight effectively and quickly, it is necessary to control diet reasonably. For friends who are losing weight, a light diet is a key issue.
2. Friends with certain human diseases also need to keep a light diet. Studies have found that no matter some serious diseases, such as cardiovascular and cerebrovascular diseases, diabetes, etc. Or some minor illnesses, such as colds, people need to ensure a light diet, which has a great impact on the treatment of diseases.
What are the light diet recipes?
1, porridge
For friends who need to keep a light diet, porridge is one of the very good choices. For people, porridge can not only provide sufficient nutrition, but also has little stimulation to the stomach and is easier to digest.
2. Vegetable soup
For friends who want a light diet, vegetable soup is the best choice for daily soup selection. Not greasy, rich in vitamins and minerals, good for human health.
3. Plain noodles
For people, vegetarian noodles are also a good light diet choice. This kind of food is also good for human health, light and comprehensive in nutrition.
What are the benefits of a light diet to the human body?
1, light diet is of great significance to many friends who eat greasy food in modern times. It can effectively help them control blood pressure and blood lipids, and also regulate the stomach and intestines to a certain extent, which is conducive to the maintenance of overall health.
2. A light diet can control or alleviate various diseases of the human body. A light diet often contains a lot of vitamins and minerals, which is more efficient for supplementing some nutrients in the human body. It is necessary to keep a light diet for patients with some diseases.
The light food menu is 3 1. Cabbage is the most nutritious.
Winter is the best season to eat Chinese cabbage, and people often pay attention to the choice of Chinese cabbage. In fact, the big bundle of Chinese cabbage contains chlorophyll, dietary fiber and other nutrients, which are much higher than the inner leaves and hearts of Chinese cabbage.
2. Water chestnut has many nutritional values.
Water chestnut, also known as horseshoe, is sweet and cold in nature; Has the effects of clearing away heat, promoting fluid production, promoting diuresis and resolving phlegm; Suitable for fever, thirst, cough, excessive phlegm and other diseases. Modern medicine has also confirmed that the ingredients contained in water chestnut have antibacterial effect. In addition, water chestnut also has the effects of preventing cancer and lowering blood pressure.
Garlic-flavored water chestnut: In winter, people are prone to catch a cold, have a fever and cough. We recommend a diet recipe for clearing away heat and resolving phlegm for your study.
Ingredients: fresh water chestnut 150g, 3 cloves of garlic, salt, sugar, vinegar and sesame oil.
Practice: Wash water chestnut, peel it, cut it into thin slices, soak it in light salt water, take it out and drain it after 10 minute, put it in a plate, sprinkle it with salt 15 minute, and filter off the salt water; Peel garlic, wash it, chop it into fine powder and sprinkle it on horseshoe slices; Put the pot on the fire and add sugar and vinegar. After the sugar melts, pour it on the water chestnut slices, quickly cover the bowl, 10 minutes later, add sesame oil and mix well.
Efficacy: clearing away heat and resolving phlegm, promoting fluid production and diuresis. Suitable for fever and cough, dry mouth and thirst, excessive phlegm and red urine.
3. Chinese yam has a strong kidney-tonifying effect.
Yam has the effects of invigorating spleen, stopping diarrhea and tonifying kidney, and the combination with herring meat enhances the strength of invigorating spleen and benefiting qi. This dish is delicious and tender, which has a good health care effect on kidney disease.
Fried fish fillets with yam: a dietotherapy prescription suitable for invigorating qi and tonifying kidney in winter.
Raw materials: herring (grass carp) 250g, fresh yam 150g, appropriate amount of raw flour, appropriate amount of cooking wine, appropriate amount of onion, ginger, salt and oil.
Practice: Wash the herring, slice it, and mix well with raw flour. Fresh yam is washed and sliced; Stir-fry onion and Jiang Mo in an oil pan, then stir-fry fish slices and yam slices, and add cooking wine, onion, ginger and salt.
Efficacy: invigorating spleen and benefiting qi. Diarrhea patients in loose stool should eat less because of spleen deficiency.
4, longan millet porridge:
Materials: longan pulp 15g, millet 100-200g.
Practice: Wash longan meat and cook it with corn. Cook with strong fire first, and then simmer into porridge.
Efficacy: longan meat is sweet and warm, which can nourish the heart and spleen, nourish blood and soothe the nerves.
5. Walnut porridge:
Ingredients: 20 grams of walnut kernel and 0/00-200 grams of japonica rice/kloc.
Practice: Wash and mash walnuts and cook them with japonica rice into porridge.
Efficacy: moistening lung and relieving cough, tonifying kidney and solidifying essence, moistening intestine and relaxing bowels. However, people with phlegm fire, accumulated heat or diarrhea should not eat it.
6, ginger jujube porridge:
Ingredients: fresh ginger or dried ginger 6-9g, japonica rice or glutinous rice100-150g, 2-4 Chinese dates.
Practice: Wash and chop ginger and cook it with rice and red dates into porridge.
Efficacy: It has the functions of warming stomach, dispelling cold, warming lung and resolving phlegm, but it should be used with caution by people with yin deficiency or pregnant women.
7. Chicken preserved egg porridge:
Ingredients: 200 grams of chicken, 2 preserved eggs, 200-300 grams of japonica rice, ginger, onion, salt and other seasonings.
Practice: first cut the chicken into small pieces, add water and boil it into thick juice, and cook it with japonica rice. When the porridge is almost cooked, add the sliced preserved eggs and cooked chicken, and add the right amount of seasoning.
Efficacy: It has the functions of nourishing qi and blood, nourishing five internal organs, stimulating appetite and promoting fluid production, and is suitable for people with qi and blood deficiency.
8, yam chestnut porridge:
Materials: yam15-30g, chestnut 50g, jujube 2-4, japonica rice100g.
Practice: after the chestnuts are shelled, they are cooked into porridge with yam, jujube and japonica rice.
Efficacy: Yam is sweet and flat, which can replenish the spleen and stomach and benefit the lungs and kidneys, especially for those with spleen and kidney deficiency; But it is not advisable to eat more at one time, otherwise it is easy to eat stagnation and cause indigestion.