What does the doctor say is the standard of light diet? It seems that once we get sick, doctors always tell us to have a light diet, but many people don't understand what a light diet really means. Then I'll take you to see what the standard of light diet is.
What does the doctor say is the standard of light diet? The standard of light diet is less oil, less sugar, less salt and less spicy and irritating spices.
1, less oil: including the fat and edible oil contained in the food itself. Do not eat fried, fried foods and foods with high fat content such as fat, animal offal, cream, butter, chicken skin and duck skin. Cooking oil is 25-30 grams per person per day.
2, less sugar: mainly refers to adding sugar. During cooking, try to put less sugar or choose not to put sugar, don't drink sugary drinks, and eat less cakes and biscuits with high sugar content. The new dietary guidelines suggest that the daily intake of added sugar for adults and children should be controlled below 50 grams, preferably not more than 25 grams (about 2 spoons of old-fashioned porcelain spoons).
3, less salt: including cooking salt and foods with high salt content. Edible salt does not exceed 6 grams per person per day, which is about a flat bottle cap (beer bottle cap). Pay attention to invisible salts (chicken essence, monosodium glutamate, salad dressing, sweet noodle sauce, oyster sauce, etc.). ), and eat less foods with high salt content (ham, salted fish, bacon, canned food, etc. ).
4. Use less spicy and irritating spices: that is, avoid spicy spices such as pepper, spicy, hot and sour.
Extended data:
The correct cooking methods of light diet are steaming, stewing, scalding, cold salad and so on. However, a light diet does not mean that a single diet, diversified food and balanced nutrition are king. Grains, potatoes and miscellaneous beans, with an average of 3 kinds per day and at least 5 kinds per week;
Vegetables and fruits, 4 kinds per day on average, at least 10 kinds per week; Livestock, poultry, fish and eggs, with an average of 3 species per day and at least 5 species per week; Milk and dairy products, soybeans, nuts, an average of 2 kinds a day, at least 5 kinds a week.
What is the doctor's standard for a light diet? 2 light diet ≠ vegetarian.
"Light diet" It is estimated that many people will listen to the doctor's advice after seeing the disease because of gastrointestinal discomfort, but there are also many people who, like Mr. Wang, have misunderstandings about light diet, thinking that vegetarianism is a light diet without meat, oil or salt, but in fact this is all wrong. This wrong "light diet" method can not only prevent diseases and promote physical recovery, but also may cause a series of health problems.
So what exactly is a light diet? In fact, light diet is based on the diversification of food, and the balance among protein, fat and carbohydrate is well balanced through reasonable food collocation. A scientific and light diet can help people keep healthy and prevent diseases.
Extreme "light diet" may eat fatty liver.
When the protein intake of human body is insufficient for a long time, it will lead to the decomposition of a large number of adipose tissues, and the decomposed fatty acids will reach the liver through the tissues and accumulate in the liver. Moreover, the liver must use apolipoprotein when transferring fat, but vegetarianism will lead to insufficient apolipoprotein, and the fat accumulated in the liver can not be transferred in time, which will form fatty liver. constipation
Fat is equivalent to the lubricant of the intestine, which can promote the peristalsis of the intestine. If you limit the normal intake of fat every day, it is easy to have constipation. senile dementia
Long-term vegetarianism will lead to the deficiency of vitamin B 12, cause the function of red blood cells in our blood, and also affect our brain nerve cells, which is easy to induce Alzheimer's disease. Osteoporosis
Long-term vegetarian diet may cause insufficient calcium intake, accelerate the loss of calcium in our bones, and cause osteoporosis.
A light diet in the eyes of doctors is long. Since vegetarianism is not a light diet, what is a light diet? How should I eat to be healthy? Doctors believe that a real light diet must include the following five principles.
First, there is little seasoning. Seasonings include salt, monosodium glutamate, chicken essence, soy sauce, bean paste and other seasonings that can increase the flavor and taste of food. In the Dietary Guidelines for China Residents, it is suggested that the daily intake of salt for adults should not exceed 6 grams, but there is still a lot of sodium in the above condiments, so the first principle of lightness is to use less salt and seasonings.
Second, use less oil. Light diet must use less oil, and the daily edible oil recommended by nutrition experts is preferably between 25 and 30 grams. At the same time, it is best to keep the variety of oils, such as tea seed oil, olive oil, soybean oil, sunflower oil, peanut oil and so on.
Third, cooking. In terms of cooking methods, quick frying, steaming, stewing and boiling are all cooking methods that can maximize the flavor and nutrition of food, and try to avoid frying and frying. At the same time, we should pay attention to the diversity of ingredients. The combination of meat and high-fiber bacteria and algae can reduce the absorption of fat and cholesterol in meat.
Fourth, try to eat "white meat" and lean meat. White meat refers to "white" meat such as chicken, duck and fish. This kind of meat is mostly high-quality protein, which not only can supplement rich amino acids, but also has essential fatty acids needed by human body, which has a good effect on lowering blood pressure and blood lipid, and can prevent cardiovascular diseases.
Lean meat is low in fat, so eat more lean meat. It is worth noting that when eating poultry with chicken and duck meat, it is best to remove the skin and avoid using it to reduce fat intake.
Fifth, control sugar intake. At present, scientific research has found that sugar is related to the occurrence of many diseases, which will stimulate the rise of insulin level in the blood and accelerate the absorption and synthesis of fat, so a light diet also includes controlling sugar intake.
Nutrition experts suggest that residents should be informed that the daily intake of added sugar should be below 50 grams and try not to exceed 25 grams.
Although light diet is light, it is not an extreme diet such as tasteless vegetarian food. As long as the ingredients and cooking methods are selected scientifically, and the pillows are balanced with high nutrition, you can enjoy the food and get healthy and light.
What does the doctor say is the standard of light diet? 3 What is a light diet?
From the point of view of nutrition, a light diet is a light diet with balanced diet and comprehensive and reasonable nutrition. Mainly less salt, less sugar, less oil, not spicy.
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.
What is the standard of light diet?
According to the people's dietary pyramid in China, to achieve "four little" means 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
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.