Just after a New Year, at home, big fish, eat and drink for most of the month, many small partners are clamoring to eat lighter. The “light diet” is recognized by the nutrition community as a healthy way to eat. The benefits of it since needless to say, but it does not mean that you have to eat a lot of porridge with salty vegetables Oh! The real light diet, refers to the premise of a balanced diet, nutritionally sound, the taste is on the lighter side of the diet. Of course, this is more professional, simple and specific, light diet needs to do the following 3 points: 1, four “less” four “less” refers to less oil, less salt, less sugar, less spicy. Of course, everyone on earth knows that a light diet to less oil, less salt, less sugar, less spicy, then why Vitadog again stressed it? Because we all know that we need less, but how much is less? (1) less oil fried, fried food taste good, fragrant enough, but eat too much easy to cause excess energy, and over time obesity and other chronic diseases will quietly find the door. Therefore, the “Chinese Dietary Guidelines” recommends that each person’s daily intake of cooking oil should be controlled at 25-30 grams. What is the concept of 25~30 grams? It is the old porcelain spoon (12.6cm long and 4.6cm wide) at home, 2~3 spoons is almost enough. Of course, we can also use the oil pot with a scale, so better control. (2) less salt Eating too much salt will increase the burden on the kidneys, affecting the normal drainage function of the body, water retention in the body will also cause edema obesity. Therefore, the World Health Organization recommends that the daily salt intake of adults should not exceed 6 grams. For example, if you are a family of three, three meals a day are eaten at home, then a bag of 500g of salt, according to the healthy amount to calculate the words, almost can eat 27 days. Less than this time, you need to hurry to start limiting salt! However, in addition to the salt we use for cooking, we need to pay more attention to the “invisible salt”. The following foods containing invisible salt, may not taste salty, but in fact the salt content is not low, when buying must remember to look at the nutrition label “sodium” content. There are also the following foods, in the production process in order to extend the shelf life, are required to add a large amount of salt, usually eat less. (3) less sugar Here the sugar refers to added sugar (such as fruit, honey in the sugar does not count Oh), including sugar, sugar, sugar, icing sugar, brown sugar and other cane sugar used in everyday cooking, as well as fructose, glucose, glucose syrup, etc. in desserts and juices. The World Health Organization recommends that the daily intake of added sugar for adults and children should be limited to less than 50 grams, preferably no more than 25 grams (about 2 spoons for an old-fashioned porcelain spoon). Because, consuming large amounts of added sugar will stimulate insulin levels to rise sharply, thus accelerating fat synthesis and making you accidentally turn into a moon and a half. (4) Less spicy Too spicy tends to stimulate the digestive system, so that people suffer from fire, mouth ulcers, constipation and other problems, affecting the body’s metabolism. At the same time will also stimulate appetite, so that we eat more, plus, greasy and spicy food will stay in the gastrointestinal tract for a longer time, not only increase the gastrointestinal burden, but also promote the accumulation of fat. But you think less spicy is less pepper? There are also pepper, pepper, ginger, these spices that can produce a spicy taste, are required to limit. 2, food diversity light diet, many people think that is to eat porridge, so that light. Eat porridge all the time, indeed, “less oil, less salt, less sugar, less spicy”, but forget the “balanced diet, reasonable nutrition”, that is, the principle of food diversity. The Dietary Guidelines for Chinese Residents 2016 clearly states that the daily diet should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soybeans and nuts, and that each person should consume more than 12 kinds of food per day and more than 25 kinds per week. So, a light diet does not mean that you don’t eat meat but only vegetarians. Eat vegetarian every day, that is not a light diet, that is the cultivation of immortality ah …… In addition to the type of food, we must also pay attention to the color, every day red, yellow, white, green, black 5 colors of food to eat on. 3, cooking method See this, you can again will mutter: what is there to say? Is not just boiled? Still true …… No, there are many cooking methods available for a light diet: of course, remember to avoid frying, smoking, deep-frying Oh. These principles are still relatively well grasped by cooking at home itself. But if you eat out, not clear about the dish production procedures, it is likely to eat what seems to be a light but heavy dishes. The above dishes, boiled fish, hand torn cabbage, ground three fresh, eggplant bean curd all need to be oiled first, resulting in dishes with too much fat. The fried white tofu is also too high in fat. Sauerkraut and pickled vegetables, with their high salt content, are not in line with the principles of a light diet. So which dishes are nutritionally balanced and light? The dog finally recommended three, you can do at home light cuisine. Well, today’s food program light diet to here is introduced. Spring Festival let loose on the sea, after the holiday gastrointestinal protest you, now for the post-holiday diet, is not more confident to do it?