If there is anything that can become a universal statement alongside "drink more hot water", it must be indispensable to this sentence - "Eat light"!
Got a cold? Eat lightly~
Stomach upset? Eat lightly~
Recovering from a serious illness? Eat lightly!
Whether you have a cold, or diabetes, high blood pressure, hyperlipidemia, coronary heart disease, obesity, fatty liver, stomach ulcers and other diseases, when consulting a doctor, you often ask a question - what should you pay attention to in your diet?
And the doctor's answer is almost always - eat light.
So drinking white porridge, boiled vegetables, less oil and salt has become the standard of "sick rice", and even many people think that the light taste is a light diet.
In fact, it is not as simple as you think, and if you want to be light and healthy and reasonable, you must meet many requirements. Are pen and paper ready? Let's talk!
How to mix nutrients reasonably?
A healthy diet is inseparable from the rational combination of various nutrients.
Refer to the 2016 edition of "Dietary Pagoda for Chinese Residents" or "2017 Reference Intake of Dietary Nutrients for Chinese Residents":
carbohydrates
Carbohydrates are a staple food for most people and a major source of energy supply.
The recommended reference intake of dietary carbohydrates is 50 to 65% of total energy intake.
Depending on the amount of activity, the daily intake of grain potatoes and beans should reach 250 to 400 grams.
Fatty foods
Fatty foods are generally not ingested alone, and the amount of fat to meet the needs of the human body is very low, even in order to supply fat-soluble vitamins, essential fatty acids and to ensure the absorption of fat-soluble vitamins, the amount of fat required is not much.
Oil and fat foods mainly refer to the oil used in the cooking process, which should be controlled at 25 to 30 grams.
Protein foods
Protein foods are divided into plant protein and animal protein.
The intake of animal protein for livestock and aquatic products is 40 to 75 grams.
Eggs are 40 to 50 grams (about the weight of an egg).
Milk and dairy products 300 grams per day.
Nuts, soybeans, etc. are high-quality plant protein providers and should consume 25 to 35 grams per day.
Vegetables and fruits
Vegetables and fruits contain dietary fiber and carbohydrates, some of which are high in carbohydrates, and eating too much will cause excessive carbohydrates.
Vegetables are 300 to 500 grams, and fruits are 200 to 350 grams.
Note: The guidelines are based on a daily recommended diet of 60 kg for adults with moderate-intensity exercise, and each person can adjust it according to their own situation.
In addition, there are macronutrients of minerals, trace elements intake, vitamin intake, etc.
How is "oil" used?
The taste of the ingredients depends largely on the use of oil, and foods with more oil have a good taste and strong aroma, but high calories.
When the short-term intake is too much, exceeding the energy needs of the human body at that time, this part of the excess energy will be deposited and accumulated into fat, and slowly, obesity and its related metabolic diseases will come to the door one by one.
It is recommended that the intake of cooking oil per person per day should be controlled at 25 to 30 grams (about 2 to 3 porcelain spoons).
How to eat "salt"?
As we all know, excessive salt intake will not only cause an increase in blood pressure, but also increase the burden on the kidneys and affect the balance of electrolytes in the body.
The World Health Organization recommends that the daily salt intake of adults should not exceed 6 grams. A simple calculation, a family of three, a bag of 500 grams of salt according to the intake, can be used for about 28 days.
In the specific cooking process, in addition to the refined salt used, it is also necessary to pay attention to the salt contained in the food.
For example, some canned foods, bacon, salted eggs, sausages, are in the production process has added a lot of salt, in the subsequent cooking process, to take into account this part of the salt, reduce additional additions.
In addition, soy sauce and watercress in seasonings also contain a large amount of salt components, so try to use it as an equal substitute with salt, rather than as a separate condiment.
How to add "sugar"?
This mainly refers to the addition of white sugar, granulated sugar, rock sugar in cooking, and added sugar in drinks.
The World Health Organization recommends that the intake of added sugars per adult and child should be controlled to less than 50 grams, preferably no more than 25 grams (about two scoops).
A large intake of sugar stimulates a rapid rise in insulin levels and promotes glycogen synthesis into fat in the body. It can be simply understood that if the intake of sugar into the body exceeds the amount needed by the human body and the amount of short-term reserves, the excess sugar can be converted into fat with almost no obstacles, which will be directly reflected in the change of weight.
How much "spicy" to eat?
The so-called "spicy taste" is actually a kind of pain, which is a kind of stimulation of the human body from the mouth to the surface of the digestive tract.
An overly spicy diet can irritate the digestive system, triggering a series of problems such as ulcers, constipation, diarrhea, etc., affecting normal metabolism.
Of course, the so-called "spicy", in addition to peppers, pepper, pepper, ginger are all spicy seasonings.
How to make rice?
In the traditional way of cooking, steaming, boiling, stewing, mixing, and pouring are all heating methods with water as the medium, which is conducive to controlling the use and intake of oil. Try to avoid frying, frying, and smoking, the former is high in oil and the latter is high in salt.
Do you have to eat according to the standard?
The requirements for nutrients are not absolute, and the combination of nutrients varies for different patients.
Diabetic and obese patients should limit the intake of total calories, especially to effectively control the intake of carbohydrates and sugars.
A low-salt diet is suitable for patients with salt-sensitive hypertension and congestive heart failure.
Patients with hypertension, diabetes, hyperlipidemia, fatty liver and coronary heart disease are suitable for a low-fat diet.
Patients with stomach ulcers and anorectal diseases need to avoid irritating foods and drinks.
For patients with high heat energy consumption, such as hyperthyroidism, tuberculosis, large-scale burns, hepatitis, maternal disease, etc., a high-calorie diet should be provided.
A high-protein diet is required for patients with highly metabolic diseases such as burns, tuberculosis, malignancy, anemia, hyperthyroidism, and after major surgery.
Patients with acute nephritis, uremia, liver coma, etc. who need to limit protein intake should be given a low-protein diet.
All in all, a light diet is not to become a vegetarian, but to reduce the intake of salt, oil, and sugar under the condition of first meeting the current nutritional needs, and maintain a balanced and harmonious state of the body.
This article expert:
Houxiang Hu is the chief physician, professor, doctor of medicine, and master supervisor of the Department of Cardiology of the Affiliated Hospital of Chuanbei Medical College
Tan Xin is a master's student at Chuanbei Medical College