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I believe everyone is familiar with this scene.
Uncomfortable?Are you going to eat lightly and get sick?Do you want to eat lightly and recover from a serious illness?You want to eat a light diet, what exactly does the doctor mean by "light diet"?
First of all, let's do the indefinite multiple-choice question, which of the following (some) is considered a light diet:
a. Vegan red oil spicy hot.
b. Hot and sour chicken breast.
c. Creamy mashed potatoes.
d. Boiled eggs with brown sugar.
e. Soybean soup with pig's trotters.
If your response is "Huh, why don't you have the right answer", or if there are more than two answers, congratulations!You are the focus of this article.
This question, the most likely to be the correct answer isb。Let's talk about why.
What a real "light diet" looks like
The basic meaning of a bland diet refers to:Low salt, low fat, low spicy, low cholesterol, low refined sugar
Meat and vegetable pairingOne of the problems with being completely vegetarian is that it is prone to a lack of protein. Vegetarian foods, except for legumes, are less protein and less nutritious. Whereas, meat is rich in protein and fat. 2. Control the intake of oil, salt and sugaroil: Fried food does taste better, but it is easy to cause too much fat, and frying will lead to the loss of nutrients, and the daily intake of oil by adults should be controlled at 25-30 grams. Salt: In addition to the salt in the dish, some snacks, mustard, tomato sauce, etc. contain salt, so you will unconsciously ingest a lot of salt, ** The daily salt intake should not exceed 6 grams. Sugar: Excessive intake of sugar will affect the function of sugar metabolism, children and the elderly have very weak metabolic function, and should insist on low sugar, **The daily intake of added sugar should be controlled below 25 grams. 3. DiversificationNo single food can provide all the nutrients, and it is recommended to consume a variety of foods such as cereals, potatoes, vegetables, fruits, meat, eggs, milk, aquatic products, etc.
Next, take a look at the error options:
a.Vegan red oil spicy hot.
The red oil spicy tang itself is easy to be high in oil and salt, even if it is cooked vegetables?out~c.Creamy mashed potatoes.
It looks white and soft, but the cream is mostly saturated fat or trans fat, and sugar may be added when mixed with mashed potatoes, which is not at all low-fat and low-sugar. out~d.Boiled eggs with brown sugar.
This is a tonic in the hearts of many people, especially brown sugar, which is believed to be able to "replenish blood" and bear expectations that should not be undertaken. In fact, even if it is brown sugar, white sugar, and fructose syrup, they are all added sugars. out~
e.Soybean soup with pig's trotters.
The whitish color of the soup is likely to be emulsified fat, and the addition of salt to the soup can easily lead to excessive salt intake. out and option b "hot and sour chicken breast" looks much more reliable. Chicken breast has very little fat, and as long as you pay attention to salt and oil, this dish can not only satisfy your cravings, but also fully meet the standards of a light diet.
What, sour and spicy can be called a "light diet"?Well, this brings us to the misconceptions we have about light eating.
In those years, we had the misconception of "light diet".
Myth 1: A light diet is not spicy or sour
"Light" mainly refers to the rightOil, salt, sugarThe control has little to do with sour and spicy. On the contrary, vinegar, lemon juice, spices and other seasonings are used in daily cooking, which can not only improve the taste of food, but also replace some salt and soy sauce.
However, sour and spicy are easy to appetize, which can lead to eating too much or drinking drinks, which is another problem.
Myth 2: A light diet is not eating meat, only vegetarian
Eat by this standard and beware of malnutrition. Especially for the elderly, children, and patients who are recovering from surgery or disease, eating meat appropriately can help wound recovery, make up for the extra energy consumed by the disease, and promote muscle and bone health.
For ordinary people, eating meat appropriately will not increase blood lipids, but a long-term vegetarian diet may cause anemia, sarcopenia, vitamin deficiency and other problems.
Myth 3: A light diet is not to eat ginger, onions and garlic
Ginger, onion and garlic said that they were confused. As a vegetable that can be used for seasoning, ginger, onion and garlic can not only be used to remove fishy smells, but also reduce the amount of salt used in the cooking process through seasoning, which is really a good partner for light eating.
Myth 4: A light diet is not eating barbecue and hot pot
There are also many types of barbecue and hot pot, depending on the cooking process and seasoning. For example, grilled chicken breast, as long as you pay attention to the amount of oil and salt during the marinating process, it can be used as a fitness ingredient after baking.
There are also side stoves and porridge hot pots in Guangdong, which use water or white porridge as the soup base, as long as you pay attention to the selection of appropriate ingredients and the content of soy sauce in the dipping sauce, you can also meet the standard of "light diet".
Myth 5: A light diet is a bland diet
Take the creamy mashed potatoes and the old pig trotters and soybean soup above as examples, these two foods are light white in color and are not seasoned with chili peppers, so they look really light in color. However, after analysis, the content of sugar, salt and oil is likely to exceed the standard, and it is not as healthy as hot and sour shredded chicken.
Therefore, just because they look innocent does not mean that they are classified as a light diet.
Myth 6: Everyone needs a light diet
Not. A light diet is not static, but needs to be adapted to different audiences, especially special populations.
The National Nutrition Plan (2017-2030) points out that the proportion of malnourished people in China is still large, especially children and the elderlyThe problem of obesity is serious, to 341 The overweight rate exceeds the world average.
ChildrenChildren's intake of sugar and animal foods is high, and the deficiency of trace elements is an important cause of many diseases in children. Therefore, children should limit carbohydrates and eat foods rich in trace elements while ensuring protein, milk, fruits and vegetables.
Zinc is good for brain development, so choose foods rich in zinc such as fish and legumesIodine deficiency leads to slow growth and mental retardation, so iodine-rich foods such as kelp and nori can be chosen. Old manThe elderly should pay attention to a diversified diet, control salt and sugar, often eat fish, poultry, eggs and lean meat and other high-quality proteins, to ensure the intake of vegetables and fruits, especially berries and fruits, which are rich in anthocyanins are good antioxidants.
People who often sit in the officeFor people who work indoors for a long time, they should ensure that they eat three meals a day, and properly supplement nuts, vitamin A and vitamin D.
Sum up.
A light diet is not just vegetarianRather, it is under the premise of adequate and balanced nutritionControl your intake of oil, salt and sugar
So.
Meat should be eaten.
Ensuring balanced nutrition is the key to good health
*: Popular Science China, Dr. Ou Qian;Source: 123RF
Editor: Cao Hongping.
Proofreading: Xu Xiaoxue.
Review: Yang Yilin.
Editor-in-chief: Lu Aizhuo.
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