Why do you eat a light diet?The truth is ...

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Diet is light 素 only vegetarian

There are more and more people who have cardiovascular and cerebrovascular diseases, diabetes, gout and other "wealthy diseases", and doctors often give: diet should be light! As a result, more and more people have joined the vegetarian camp, and they are "rough tea and light rice" every day.

Experts explain that the light diet does not mean not eating meat, but to reasonably match daily diet, pay attention to the diversification of food, and control the balance between protein, fat, and carbohydrates.

Under normal circumstances, women need about 2100 kcal energy every day, while men need about 2400 kcal. The heating capacity of carbohydrates accounts for about 60%of the total, fat accounts for about 25%, and protein accounts for about 15%. Therefore, the three major nutrients per day can maintain the normal energy supply of the body.

The Institute of Nutrition and Food Safety of the China Disease Prevention and Control Center has conducted a nutritional survey of the elderly over 65 years old in five cities in Beijing, Guangzhou, Chongqing, and Chengdu that more than 50%of people have malnutrition risks!

For those who are older, although the consumption of the human body has decreased significantly, the demand for energy has decreased significantly, but the demand for nutrients such as protein, minerals, vitamins has increased. Long -term vegetarian can cause malnutrition and even more serious consequences.

"Light Diet" eats disease

1

Accelerate aging

People with long -term vegetarian food are likely to insufficient protein intake. Protein is an important part of human cells, insufficient intake, difficulty growing cells, and accelerated skin aging. Women also have ovarian declines and other conditions, leading to menstrual disorders, amenorrhea, and advanced menopause.

Since the protein is not missing, can you eat more soy products and drink more soy milk? In fact, it is not particularly reasonable.

The amino acid composition in different foods is different, and it can be digested, absorbed and utilized by the human body.

Animal protein is mainly derived from poultry, animal, fish, eggs, milk, etc. Its protein composition is based on casein and can be better absorbed and used by adults. The proportion of lysine in protein is low, soy foods are low, and the human body's absorption rate is low.

2

"Three highs" still exist

The meat is full. If you ca n’t eat meat, many people will increase the intake of carbohydrates. Now the rice, noodles, buns, and steamed buns we eat are mostly fine food. It cannot be consumed in time, and it is easy to convert into fat accumulation, causing the "three highs".

3

Will get fatty liver

Fatty liver is caused by abnormal fat metabolism and liver fat accumulation.

Our liver must be transferred to lipids, and we must rely on the help of lipoprotein. However, if the high -quality animal protein intake is insufficient, it will cause insufficient lipoprotein. Liposurable substances cannot be transferred from the liver smoothly, causing fat to accumulate in the liver and eventually lead to fatty liver.

It can be seen that people who are thinner and vegetarian all year round may also get fatty liver!

4

decrease in immunity

When the protein supply is insufficient, the immunoglobulin of the immune system will be reduced, thereby decreased the ability of the body to resist external hazards. It is more likely to suffer from epidemic colds and various diseases, and even increase the risk of tumors.

5

Increase the risk of dementia

Long -term vegan will lead to vitamin B12 deficiency. Once this vitamin lacks, it will make red blood cells fragile and damage nerve cells, which can easily lead to dementia.

6

constipate

Although crude fiber foods are conducive to the excretion of feces, if there is no lubrication effect of fat, crude fiber foods that are absorbed by the intestine can also greatly reduce the effects of helping bowel movements, which will cause abdominal distension and constipation.

Make a light diet notes

1

Cook

"Cook" should choose the way of steamed, white boiled, and cold, to maximize food nutrition and reduce the burden on the spleen and stomach.

"Tune" should be less salt, less sugar, and less oil;

Each person does not exceed 6 grams of salt per day; the sugar intake should be controlled below 50 grams, and it is best not to exceed 25 grams.

The daily intake of oil should be around 25 grams; the daily intake of the elderly, abnormal blood lipids and obese people should be reduced to 20 grams. Use oil to diverse, such as olive oil cold, fried peanuts.

2

Put the meat and vegetables, and the thickness mixed with animal meat, miscellaneous grains, potatoes, vegetables, fruits, soy products, etc. should be taken into account, and only seven -point full.

Amulets can choose lean meat, poultry, fish, etc. with relatively low fat amount. It is recommended that the elderly consume 50 grams of fish and shrimp and poultry meat daily, 50 grams of animal meat, 25 grams of eggs to 50 grams of eggs.

Due to excessive processing of fine grains, the B vitamins, minerals, dietary fiber, etc. are lost. Therefore, there are about 1/4 to 1/3 of rough grain in one day, and you can also eat coarse grains twice a week.

Potatoes such as sweet potatoes and potatoes can also replace some staple foods.

3

Self -made "umami"

For many people, the light diet is painful. In order to avoid aggravating seasonings, some "fresh" tastes can be made, which is both nutritious and healthier.

Homemade shi sauce

Cut the shiitake mushrooms, roast it with a microwave oven or wok, put it in the cooking machine, and then put it in the glass bottle for later use. Each time you cook, you can increase the taste according to the taste.

Self -made shrimp skin sauce

The shrimp skin is baked in a wok or a microwave oven, cut into fines, and puts it in a glass bottle for later use. Put a little when cooking, whether it is a vegetarian or meat dish, it can be a little more salty.

More knowledge

It is best to eat noodles in summer, so eat the most suitable, don't eat the wrong ~

Seven breakfast habits are easy to hurt. See if you have it? Eat healthy breakfast ~

Animal internal organs, high fat, high cholesterol, can't eat? not necessarily! But the meat in these parts would rather not eat it!

The "Puritanian" in vegetarian food has been taken out! Don't want high uric acid, you need to do these things ~

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