Many people firmly believe in the benefits of a light diet, but some people think that the so-called "light" is a vegetarian diet without meat or oil. After several years of persistence, not only did my health not improve, but I fell ill.
Interview an expert and tell you where the essence of a light diet lies.
Interviewed experts
Zuo Xiaoxia, Director of Nutrition Department, Eighth Medical Center, PLA General Hospital
Deputy Chief Physician Shao Jian, Department of Clinical Nutrition, Subei People's Hospital, Jiangsu Province
Song Xin, a nutritionist in Beijing Chaoyang Hospital affiliated to Capital Medical University.
What exactly is "light"
When it comes to healthy eating, many people naturally think of "eating less meat" or "not eating meat".
Especially those who are used to greasy diet, when they start a light diet for health, they may go to extremes: a bowl of porridge with side dishes, white rice with stir-fry, or boiled vegetables with white flour. ...
In fact, in the eyes of doctors and nutrition experts, this is a big mistake, which is not conducive to nutritional balance, but also leads to physical decline and makes people more likely to get sick.
Light does not mean tasteless, oil-free and single. Compared with "fat, sweet and thick", it means less oil and less salt. It should be a comprehensive and balanced food, and animal food, cooking oil and salt should be limited within a reasonable range to avoid excessive use of spicy condiments.
At the same time, healthy cooking methods can best reflect the real taste of food and retain the nutritional components of food to the maximum extent.
A scientific and light diet helps to keep healthy and is suitable for most people, especially those suffering from hyperlipidemia, obesity, gastrointestinal diseases, cardiovascular and cerebrovascular diseases and postoperative patients.
Eating too lightly is easy to get sick.
Taking people who eat less meat or don't eat meat seriously is not only bad for their health, but also more likely to get sick.
Vegetarian food is rich in protein except beans, and the content of protein in other foods is very low. Chicken, duck, pig, cow, sheep, fish and shrimp are rich in high-quality protein, lipids, fat-soluble vitamins and B vitamins. The growth, development and metabolism of human body are inseparable from these nutrients.
Protein, vitamin B 12 and n-3 polyunsaturated fatty acids are the most easily deficient nutrients for people who don't eat meat:
1 protein lacks.
Unreasonable vegetarian diet will lead to protein deficiency, decreased immunity and malnutrition, which is not conducive to the control of chronic diseases. In addition, it will also lead to poor skin elasticity and make people look haggard.
2 vitamin B 12 deficiency
Lack of vitamin B 12 will lead to fatigue, poor muscle function and other problems, such as glossitis, erythrocytopenia, decreased heart function and decreased fertility. If it cannot be corrected in time, it will cause irreversible damage, especially to the brain and the whole nervous system.
3 n-3 polyunsaturated fatty acid deficiency
N-3 polyunsaturated fatty acids are closely related to brain development, cardiovascular diseases, type 2 diabetes, depression and other non-communicable diseases.
If your diet is too light for a long time, in addition to the above three nutrients, vitamin D, calcium, iron, zinc and other nutrients are also easy to lack, so you need to pay attention to supplement.
Eat a light diet, one more, three less and one bogey.
In fact, "one more, three less and one taboo" is the essence of a light diet, which can not only present the original flavor of food, but also reduce the loss of nutrients in food.
Yiduo: the food is diverse and the nutrition is balanced.
Food diversification refers to the diversification of ingredients, especially the diversification of natural ingredients.
Dietary Guidelines for China Residents (20 16) points out that each person should consume more than 12 kinds of food every day and more than 25 kinds of food every week.
The average daily intake is 250-400g of cereals and potatoes, 0/20-200g of animal food (including 40-75g of livestock meat, 40-75g of fish and shrimp, 40-50g of eggs) and 300-500g of vegetables.
In order to diversify food, we should generally pay attention to the collocation of thickness, meat and color. We can start from three points:
1. A few choices
Eating less of the same food is beneficial to enrich the variety of dishes, thus enriching the source of nutrition.
2. Similar food exchange
For example, the same staple food, rice today, miscellaneous grains rice tomorrow, whole wheat bread the day after tomorrow and so on. It is beneficial to enrich food varieties for a period of time.
3. Learn to match ingredients
The thickness of staple food is matched, among which coarse grains 1/4 1/3 is better. You can also eat coarse grains twice a week and replace some staple foods with potatoes and sweet potatoes. Vegetarian dishes are roughly 3~4, and two dishes correspond to 1 two meats.
Food color matching, such as Laba porridge, can put a variety of foods; Assorted vegetables can be stewed with various vegetables.
Meat is best cooked with low-fat, high-fiber roots and bacteria and algae, such as lotus root ribs soup, which can not only relieve the greasy feeling, but also increase the umami flavor.
Three little: less oil, less salt and less sugar.
Less oil: a small amount of mixed use.
According to the dietary guidelines, the recommended daily intake of edible oil is 25~30 grams per capita. Control the use of oil, and when cooking by yourself, start by adjusting the dosage and types:
Need to be reminded that the fat content of fat meat is high, so it should be mainly lean meat and less pork belly. Compared with livestock meat, white meat such as fish meat and poultry meat has lower fat content and higher unsaturated fatty acid content. It is best to peel chicken and duck meat, otherwise it will increase fat intake.
Less salt: no more than one bottle cap a day.
It is recommended that the daily salt intake of adults should not exceed 6 grams, which is about the amount of a bottle cap. Try the following methods when cooking:
Eat less sugar: stay away from sweets
It is suggested that the daily intake of added sugar should be controlled below 50 grams, preferably not more than 25 grams. Added sugar refers to sugar with sweet taste artificially added to food, such as sucrose, fructose, glucose, etc.
In addition to reducing the consumption of white sugar in daily cooking and stewing, desserts and drinks rich in fructose, glucose and fructose syrup should also be reduced or not eaten.
One bogey: eat less spicy food, mainly stew.
Eating spicy food properly can promote appetite, but it is easy to stimulate the digestive system, causing oral ulcers, constipation and other problems, and should be avoided as much as possible.
A light diet is inseparable from reasonable cooking methods. It is suggested to fry, steam, stew and cook quickly, which can lock the original flavor and nutrition of food to the maximum extent.
People's sense of taste is gradually cultivated. We can first set a short-term goal of less salt, less oil and less sugar, step by step in our daily diet, and finally change our cooking and eating habits to form a light taste.