Do you know the standard of light diet?
do you know the standard of light diet? 6667
from the perspective of nutrition, light diet is a diet with light taste on the premise of balanced diet and reasonable nutrition; Four less & quot;: Less oil, less sugar, less salt, not spicy.
why a light diet
long term consumption of food with too strong irritation, such as heavy salt and spicy food, can easily stimulate our digestive system, increase the burden of the body, cause endocrine disorders, constipation, heat and other symptoms, and even cause hypertension, obesity and even cancer. Light diet can ensure the normal operation of our digestive system, ensure the absorption of nutrients and the discharge of waste, which is conducive to health. Therefore, it is very important for our health to form the habit of light diet.
light diet standard
light diet standard is established on the basis of balanced nutrition, the specific proportion can refer to the dietary pyramid of Chinese residents, on this basis, to achieve less oil, less sugar, less salt, not spicy is light diet.
, less sugar
here sugar refers to sucrose, excessive consumption of sucrose will lead to weight gain, obesity, cardiovascular disease and diabetes, and children are prone to tooth decay. The standard of healthy eating sugar in modern nutrition is: 0.5g sugar per kilogram of body weight per day, that is, people with a weight of 60kg should be controlled within 30g sugar per day.
2, less oil
nutritionists recommend daily oil intake of 1-2 grams per kilogram of body weight. For example, people with a body weight of 60 kilograms need 60-120 grams of oil per day. According to the different sources of oil, the intake standard is also different. Generally speaking, animal oil intake is 20g and vegetable oil intake is 40g. However, according to the recommendations of the Chinese Nutrition Society, a person’s daily intake of edible oil should not exceed 25 grams (half Liang). This 25 grams includes not only the edible oil used for cooking at home, but also the edible oil used for eating pork and other foods.
3, not spicy
in recent years, people’s taste has gradually become heavier, and they prefer spicy food such as pepper, onion, ginger, leek, garlic, coriander, pepper and onion. However, eating too much of this kind of food is easy to stimulate the mucous membrane of digestive system, cause fever, oral ulcer, diarrhea and other symptoms, which have an impact on human health, Traditional Chinese medicine also believes that stimulating food has & lt; Divergence & quot; Function, too much to eat, easy to & lt; Gas consumption;, May lead to Qi deficiency, resulting in reduced immunity, so in daily life should avoid spicy food.
4, less salt
edible salt is sodium salt. Excessive sodium intake will increase the burden of the kidney, and also lead to increased blood pressure. The World Health Organization recommends that the daily salt intake of adults should not exceed 6 g, and the data shows that the per capita salt intake in China has reached 12 g / day.