What is a 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.

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.