What is a real light food?
Light food first came from Europe. In France, the "lunch" of lunch means light food; In addition, "snacks", which are often interpreted as fast and simple food in restaurants, are also one of the representative words of light food.
In fact, "light food" does not refer to a specific food, but a form of catering. Light not only refers to the weight of ingredients, but also refers to the simple cooking method of ingredients, which retains the original nutrition and taste of ingredients. Let consumers' nutritional intake be more healthy without burden and pressure, and at the same time develop a positive sunshine mentality and lifestyle.
Dietary concept of light food
The types of food consumed in the daily diet should conform to the basic principles of "three lows and one high" (low sugar, low fat, low salt and high fiber), replace big fish and big meat with low-calorie ingredients, and cooperate with other simple and healthy cooking methods such as scalding, steaming, stewing and boiling, so that eating is no longer simply understood as satisfying appetite.
Second, the pros and cons of light food
profit
1, which can absorb a lot of enzymes and promote food decomposition.
All kinds of fresh foods contain food enzymes that can help digestion, help food to be fully digested and utilized in the body, or naturally decompose.
2. Improve acid constitution
Modern people's life is tense, and their eating habits tend to be three highs (high sugar, high salt and high fat), coupled with environmental pollution, leading to acidic physique. Bacteria like acidic environment best, in which they are particularly fertile, and the human body has become a hotbed of bacteria. Most ingredients used in light food are alkaline. Taking too much will gradually improve the acidic environment in the body and tend to be weakly alkaline.
3, increase intestinal beneficial bacteria
Is the bacteria good or bad? Bacteria are not all bad. There are some bacteria beneficial to health in the intestine, such as Bifidobacterium, lactic acid bacteria and Bulgarian bacteria. They will produce natural substances such as Hangshengsu, lactic acid and acetic acid, which will hide bacteria and help food digest and decompose toxins. _ There are many high-fiber foods and fermented foods that can increase beneficial bacteria in the intestine and maintain human health.
4. Eliminate excessive grease
Modern diet can easily let fat and too much sugar sneak into the body. When I found it, the membrane was one inch longer, and my thin face turned into a round face before I tried to take diet pills to lose weight. A light diet with less oil, salt and sugar won't make you eat too much oil, salt and sugar, which can not only keep a slim figure, but also have a good body.
shortcomings
Some salads even add sashimi, raw beef, and cheese pieces that have been left for a long time. Without reasonable cleaning and reliable heating, these foods are easy to carry microbial toxins such as bacteria, and frequent consumption will increase the risk of food poisoning. The raw materials used in vegetable salad may also be contaminated by parasite eggs and some pathogenic bacteria. Sandwiches, hamburgers and other foods are usually stored in the freezer, and some even have to be stored for several hours. In this process, ingredients are easily contaminated by "psychrophilic bacteria".
Third, who is suitable for eating light food?
Light food is suitable for most people, especially for patients with three high, diabetes, cancer and other diseases and fitness people, but if malnutrition or gastrointestinal function is weak, the proportion of dietary fiber can be appropriately reduced. It needs to be reminded that a light diet is only for enjoying low-burden and low-stress food. In order to keep healthy, besides a reasonable diet, exercise is also essential.
Fourth, the principle of light food collocation
1, pursuing simple food and various snacks.
The pursuit of light food is not only the simplicity of cooking techniques and the simplicity and lightness of taste, but the choice of ingredients should be as much as possible and the weight should be relatively small. For people who lose weight, there are fewer choices of high-calorie foods, such as meat. Vegetables and other low-calorie foods can be selected, which not only makes you feel full, but also allows you to eat more kinds of foods.
2, similar food, eat instead.
A balanced diet requires not only a reasonable diet structure, but also a variety of foods. As mentioned above, there are as many as 12 kinds of ingredients to eat every day, but it is difficult to achieve in reality. So in reality, we should work hard on similar ingredients. The ingredients are staple food, beans, dairy products, aquatic products, meat and so on. We can choose different ingredients in each category and make different combinations.
3, scientific collocation, more balanced nutrition
In the collocation of ingredients, there are certain limitations for people who lose weight and keep fit. To meet the law of low calorie and high protein.
For example, on the staple food, we eat white rice and white flour steamed bread every day. But for people who want to lose weight, they need to choose some coarse grains, such as brown rice, miscellaneous grains and miscellaneous beans.
For example, choose some meats with low fat content, such as veal, chicken breast, tuna, longfish, salmon and so on. In this way, the combination of meat and vegetables, balanced nutrition, and can ensure the satisfaction of the taste.
Fifth, misunderstanding of light food.
1, light food equals dieting.
A light diet adheres to the principle of low calorie and advocates eating less. Under the premise of ensuring normal diet structure and certain calories, try to choose foods with strong satiety and control the calories within a certain range, which is different from dieting.
No matter how much you eat, vegetarian food is healthy.
Is vegetarian food healthy? In fact, eating too much vegetarian food can also lead to overnutrition. Because vegetarian food is rich in sugar, roots and grains, the calories are amazing. Relative to the amount of 100g, the calorie of sweet potato is about 99 calories (1 calorie = 1000 calories), and that of fresh corn is about 106 calories, which is 2-3 times that of ordinary vegetarian food.
Sixth, the difference between light food.
The difference between light food and vegetarian food
Vegetarianism, as its name implies, eats whole grains and vegetables and rejects all meat, but in the long run, it will easily lead to the lack of nutritional elements, including vitamin B 12, calcium, iron, iodine and Omega-3 fatty acids.
There is no strict standard for light diet, which mainly refers to foods with low sugar, low fat, low salt and rich dietary fiber, which can be referred to as "three lows and one high" food for short. Light food does not mean vegetarian food. Besides vegetables and fruits, there are also meat, coarse grains and yogurt.
The difference between light food and diet meal
Light food is to control the food to mix freely under a certain amount of calories, while diet meals are often unhealthy. The similarity between the two is that they both advocate eating less and eating more. The healthy way to lose weight is a light diet, not eating some diet meals.
The difference between light food and fitness meal
The protein content of the fitness meal is very high, and it also contains a certain amount of carbohydrates. The seasonings are all zero calories, so the taste will be lighter.
Light food mainly refers to foods with low sugar, low fat, low salt and rich dietary fiber, which can be referred to as "three low and one high" food for short.