HAPPY WINTER
Stomach upset? Eat light!
Doctor, I eat all the vegetables and count it as light!
Don't, this is not the case with what we call a "light diet"!!
Lately, everyone has not eaten less delicious food
People with gastrointestinal discomfort are not in the minority
Zhengzhou Central Hospital affiliated to Zhengzhou University
Deputy Chief Physician of the Department of Gastroenterology Gong Jianzhuang
Let's talk about it today
Big fish after big meat
How to return
"Light food"
mistake
district
One
Light diet = no meat
You who don't eat meat = malnutrition, anemia
Various nutrients are needed in the human body
There are 8 essential amino acids in it
The human body cannot "produce itself"
It must be ingested by external food
And we absorb the protein
Mainly derived from beans, meat
and poultry eggs
Meat is an animal protein
More easily absorbed
This is something that plant protein cannot replace
The "job" of protein is
Repairs muscles and brain
Provides regenerative cells
to maintain a normal metabolism
If you do not eat any meat in order to lose weight
It is bound to cause metabolism
The number of cells decreases and the activity decreases
At this time, if you overexert again
Causes a decrease in red blood cells
That may be anemia,
Insufficient blood supply to the brain, poor appetite
Two
Light diet = only vegetarian
Ten years to eat a "vegetarian" = fatty liver
Most people are impressed
Fatty liver is a "fat man's disease"
In fact
Some slim people
Fatty liver disease can also occur
And what they have in common is that
------------------
Eat only vegetarian food for a long time
The human body cannot consume essential amino acids
This leads to abnormal fat transport in the body
In this state
Fat accumulates more easily in the liver
On the contrary, it is easy to form
Malnourished fatty liver
Three
Light diet = drip oil without sticks
No oil intake = constipation
Let me give you an example
Think about herbivores
Is it dry?
Some can even be used as fuel
That's what the diet is
Caused by low lipid intake
Long-term dripping oil does not stick
Or don't eat fat
It will reduce stomach acid and digestive enzymes in the body
Deficiency of the necessary substances to lubricate the intestines
This leads to constipation
so
That said
What exactly is
A real light diet?
Balanced nutrition, a varied diet, less salt, less oil and less sugar.
1
How to diversify?
All-day dishes should have a meat-to-vegetarian ratio
Roughly 1:3 or 1:4
300 to 500 grams of vegetables should be eaten per day
120 to 250 grams of animal food
Of which livestock and poultry meat 50 to 75 grams,
Fish and shrimp 50 to 75 g,
Eggs 25 to 50 g
For example, a meal of 4 courses
A meat dish can be arranged
One tofu and two vegetarian dishes
2
How to eat salt?
Recommended by the World Health Organization
Adults should not consume more than 6 grams of salt per day
A simple measurement
It's about putting salt in the toothpaste cap
Almost 1 gram
Then the salt of the day can only be eaten
The amount of 5 to 6 toothpaste caps
Also in daily cooking
In addition to the salt used
You also need to pay attention to the salt content contained in the food itself
For example, canned food, bacon, sausages
It's all in the making process
A lot of salt has been added
In the subsequent cooking process
Take into account the salt content of this part
Gongjian Zhuang reminds: Adults should not eat more than 150 grams of wax flavor per day, and it is best not to exceed 3 times a week. Special groups such as children, pregnant women and patients with high blood pressure need to pay more attention to controlling the amount of consumption.
3
How to use oil?
Cooking oil intake per person per day
To control at about 30 grams
That is about 2 to 3 porcelain spoons
Recommended in the daily diet
Eat less and more fat
Animal offal and fatty meat
Eat more with relatively low fat content
Lean meat and white meat such as chicken breast