What is a "light diet"? The doctor said that the light diet turned out to be these 6 points!

For people with hyperlipidemia, hypertension and hyperglycemia, or those who have experienced surgery or serious illness, doctors will recommend a "light diet".

But many people's understanding of "light diet" is different from what doctors call "light diet".

Three misunderstandings of light diet

Myth 1: light diet = vegetarian, no meat.

Many people think that eating meat is easy to raise cholesterol, and a light diet means being completely vegetarian.

But meat not only contains fat cholesterol, but also contains high-quality protein. A vegan diet may lead to the lack of protein, vitamin B 12, calcium, iron, zinc, selenium and other nutrients, so it is easy to suffer from osteoporosis and even fatty liver due to malnutrition.

For example:

①20 14, Wulidun Community Health Service Center, Hanyang District, Wuhan, conducted a physical examination on the monks in Guiyuan Temple and Tiefo Temple. Results Nearly half of the 30 monks examined suffered from fatty liver, which was related to malnutrition caused by vegetarian diet and its influence on liver fat metabolism.

② 103-year-old people suffer from osteoporosis after 30 years of vegetarianism, and elements such as protein and calcium in meat are necessary for bones.

Myth 2: light diet = oil and salt do not enter.

We all know that high sodium diet is related to hypertension, so some people choose not to eat a mouthful of salt, and as a result, they may have "hyponatremia", weakness, lethargy and even coma.

You can't eat more salt, but you can't help eating it! It is also very important in human metabolism and osmotic pressure balance!

Oil is also an essential substance for cell lipid metabolism and a "booster" for digestion and absorption of many fat-soluble nutrients. China Nutrition Society suggested that the suitable fat intake for adults should be 20%~30% of total energy.

Myth 3: light diet = steamed cold salad

Some people think that steaming and cooling can't be fried and barbecued at all. This understanding is wrong.

Although it is recommended to fry less and cook more, frying can be relatively light as long as the method is properly matched. Not that you can't do this at all.

Diet is light, remember less 6.

What exactly does the doctor mean by "light diet" can actually be simply summarized as 6 less:

1. Less oil

The daily consumption of edible oil should not exceed 25 ~ 30g, which is about two or three spoonfuls of white porcelain. Soybean oil, sesame oil, vegetable oil, corn oil, sunflower seed oil, etc. It contains more unsaturated fatty acids, which is helpful for blood lipid health.

In the choice of meat, red meat should try to choose lean meat. Taking pork as an example, the fat content of different parts of meat is also quite different.

Table of Nutritional Components of Different Fat and Lean Porks [4]

Fish fat in white meat is relatively low, which is 1%~ 10%, chicken meat is 9%~ 14% and duck meat is about 10%. It is recommended to eat less high-fat parts such as chicken skin and duck skin.

2. Less salt

Low salt means that the daily salt intake does not exceed 6 grams, usually 3~5 grams is appropriate.

In addition, pay attention to the invisible salt around you, such as soy sauce, sweet noodle sauce, chicken essence, tomato sauce, salad dressing, canned food, pickles, salted fish, salted eggs, sausages and so on. And learn to look at the sodium content on the nutrition label.

Reduce sugar intake

Less sugar actually refers to "low refined sugar", which means that the intake of refined sugar in the daily diet is below 10% of the total energy, that is, the daily intake of sugar does not exceed 50 grams, and it is best to control it below 25 grams.

Sugar, brown sugar, glucose, sucrose, fructose, lactose, maltose and corn syrup all belong to this kind of sugar, which exist in many processed foods, such as desserts, bread, biscuits, carbonated drinks and fruit juice drinks.

4. Not too spicy

Spicy foods such as peppers and peppers will not only cause problems such as getting angry and constipation, but also stimulate appetite, making people eat more and get fat unconsciously.

5. Fry less, fry less and bake less.

Usually you can choose steaming, boiling, stewing, frying and mixing, and avoid frying, frying and smoking.

In fact, frying and baking can also be easy. For example, it can be "fried in water". First put a little oil in the pot, then add a spoonful of water to heat and fry.

6. Not so single

The correct light diet is to control the intake of fat, salt and sugar on the basis of food diversification.

How to diversify? Dietary Guidelines for China Residents 20 16 suggests that the daily diet should include cereals, fruits and vegetables, livestock, fish, eggs and milk, soybeans and nuts. , more than 0/2 species per day and more than 25 species per week.

For example:

One catty of vegetables and half a catty of fruit every day.

Eat fish once a week.

The intake of red meat should be less than 75g per day.

Eat some bean products or nuts every day.

Eat coarse grains 1-2 times a week, such as corn and millet.

A bag of milk every day

……

Under normal circumstances, eating about five kinds of food for breakfast, lunch and dinner can easily meet the diversified requirements.

Recommended:

Breakfast: 4~5 kinds

Lunch: 5~6 kinds

Dinner: 4~5 kinds

Snacks: 1~2 kinds

The diet is light, but our nutrition is not bad ~

References:

1., Geng Qian, Yun. The significance, connotation and requirements of light diet from the perspective of healthy China [J]. Journal of Hubei University of Economics: Humanities and Social Sciences Edition, 20 18,15 (3):108-165438.

2. Zhao Yan. What exactly is the doctor's "light diet"? [N]。 Health Times, 20 17-07-27(003).

3. Guidelines for cardiovascular risk assessment and management in China [J]. China Journal of Circulation, 2019,34 (01): 4-28.

4. Dietary Guidelines for China Residents 20 16