The wave of light food has gradually taken root in first-tier cities such as Beishangguang and has a tendency to spread to second-and third-tier cities. More and more people realize the importance of light food, which is low in fat, calories, salt and oil, and is loved by many dieters, fitness experts, celebrities and white-collar workers.
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A new definition of light food
Light food ≠ vegetarian food
Vegetarianism refers to a diet that only eats plant ingredients; Light food ingredients basically only contain some high-fiber and low-calorie plant ingredients, as well as high-protein and low-fat meat, seafood and aquatic products.
Light food rejects high-calorie cooking methods.
The main cooking methods of light food: cold salad, boiling, steaming, baking, etc. To ensure the health of ingredients. Try not to use seasoning, and highlight the taste of the ingredients themselves. Even if used, it is a healthy and natural seasoning, and the dosage is very small.
Eating lightly means not letting you eat enough.
Note that light foods generally strictly control the calories of ingredients and label them. At the same time, the weight of meals will be provided according to the food intake and daily basal metabolism, which basically guarantees 6-8 minutes full.
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Light and popular ingredients
Light food has certain requirements for ingredients, but the principle is nothing more than low calorie, low fat, low oil, high fiber and high protein. If you have professional fitness friends around you, the food they eat every day for fitness is basically close to the ingredients of light food.
However, as a light food, in addition to common ingredients, there are still some high-quality ingredients that are highly respected.
Vegetables and ingredients
Vegetables are definitely the main force in light food, but not all vegetables are the first choice for light food. For example, although potatoes are delicious, they contain carbohydrates and generally do not like light food. Leafy vegetables rich in water, fiber and vitamins are more popular.
Basil is called nine-story pagoda in Taiwan Province Province, which belongs to green leafy vegetables. Basil leaves are spicy and can strengthen the stomach and promote digestion.
The appearance of kale is similar to that of Chinese cabbage, and it belongs to exotic vegetables and ornamental varieties. The taste is crisp, fibrous and full.
Okra, also known as "foreign pepper", looks like pepper, contains mucus, tastes greasy and has a faint fishy smell. Okra is a very popular light food in recent years.
Colored pepper is bright in color, crisp and sweet in taste, not spicy, low in calories and rich in nutrition. The most important thing is that the dishes they cook sell well.
Fruit Cai Shi
The fruit composition of light food is also particular, and the fruit with light taste, rich nutrition and low sugar is the favorite of light food.
Avocado is rich in protein, which can reduce fat and gain muscle, beautify and resist aging. It is simply a tailor-made ingredient for light food.
Guava is rich in water and dietary fiber. The important thing is that the calorie and fat content is half lower than that of apples. How can you eat lightly without it?
Animal composition
A light diet does not exclude meat, but the requirements for meat are still relatively high. Except for high-quality beef, other red meat basically does not appear in light food. In addition, high-quality protein, low-calorie seafood such as salmon, shrimp and shellfish are the first choice for light food. Eggs are also very common ingredients in light food, but generally only protein is taken.
Staple food ingredients
Light food staple food is mainly coarse grains, rich in cellulose, which helps to promote gastrointestinal peristalsis, help digestion, stay in the stomach for a long time, and feel full. Oats and sorghum, which we often listen to, are common ingredients in a light diet. In addition, quinoa, which is very popular recently, has almost become an essential ingredient for light food.
Quinoa is native to America, and its uniqueness lies in that as a plant, quinoa contains complete protein only found in animal foods, as well as a variety of amino acids that cannot be synthesized by human body, and its cellulose content is also amazing, so it is a natural healthy food.
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Light food style
Light food was introduced to China from the west, and the diet style is still dominated by western-style simple meals. Simple preparation, attention to collocation, nutrition and health are the most important characteristics of light food.
salad
Simple and convenient way to eat, healthy and fashionable salad is the food style with the highest proportion in light food. In China, salad is almost synonymous with light food.
But light salad is different from ordinary salad! The biggest difference is that the salad dressing used, light salad will not use high-calorie and high-fat mayonnaise, thousand island sauce and so on. Instead of using healthy vinegar juice, it tastes fresher and you don't have to worry about excessive calories. In addition, chia seeds, flaxseed and other light seasonings are often added to salads.
Sandwiches and hamburgers
Sandwiches and hamburgers, as the ancestors of light food, are also important food styles of modern light food. However, compared with traditional sandwiches and hamburgers, light cakes are whole wheat and smaller. The food caught in the middle is also vegetable ingredients or high-quality protein fish and chicken instead of fried red meat.
Drinks
The light drink is mainly freshly squeezed fruit and vegetable juice, and no additives such as sugar are added. It is best not to filter, but to mix the juice with the residue. Wheat straw juice, which is popular all over the world, is the representative of light drinking. In addition, skim milk, yogurt and mineral water are also common in light drinks.
Light Chinese food
The lightness of Chinese food is actually similar to that of vegetarian food, except that the cooking method of vegetarian food with heavy oil and heavy taste is abandoned. Simple cooking, frying and roasting, pay attention to less salt and oil, and the staple food is mainly brown rice and buckwheat.
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Advantages and disadvantages of light food
Appropriate light food can also play a role in losing weight and making people feel happy. However, light foods, especially those with fresh vegetables, contain a lot of water. Although I feel full, it will cause insufficient intake of other nutrients, which will lead to malnutrition and affect my health. Especially children and pregnant women are not suitable for light food.
In addition, light food is now misled by many people and goes into a misunderstanding. They believe that light food must be organic ingredients, imported ingredients and high-grade ingredients; It is claimed that light eating is the most fashionable way of life, which brings troubles and unnecessary waste to many people. In fact, the essence of light food is to pursue the concept of health, balance and nutrition. If you stick to the rules too much, you will lose the fun of eating lightly.
-The pictures and texts came from the Internet and have been deleted-
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