“light food” – fashion is also healthy

“Light food” is a kind of eating style that has gradually ignited in recent years. It is also a healthy concept and a popular eating culture. “Light food” often uses whole grains, fresh vegetables and fruits, fresh aquatic products, etc. Its cooking methods are more often used in raw food, steaming, braising, roasting, etc., to avoid frying, deep-fried and stir-fried. What kind of food is called “light food”

In recent years, the concept of “light food” has gradually ignited. Light food is derived from the afternoon tea in Europe. It means that the food is lighter, the food is less calorie, the meal procedure is simpler, and the eating speed is faster. You don’t have to eat so much, it’s good to eliminate hunger.

However, what kind of food is called “light food”, but there is no strict rule. Some of the foods that are known as “light food” are sold in Japanese-style seaweed rice rolls, Western-style sandwiches and salads, and Chinese-style exquisite snacks. But overall, the food is easy to cook, no frying, and the amount of food is Less than a meal.

The “light” word of light food always makes people think about it because it hits the soft underbelly of contemporary young people. Women want to be light and good, and men want to be refreshing and not greasy. In the light food, people abandoned the heavy smoke and fire, forgot the tedious cooking and cooking, and the life became more relaxed and casual. However, light food is not only a fashionable new way of eating, it has also evolved into a new concept of health. “Light” means less oil and less salt

“Light food” cooking methods often use raw food, steaming, braising, roasting, etc., to avoid frying, frying and stir-fry. Such practices reduce emissions of atmospheric pollutants, reduce harmful substances such as polycyclic aromatic hydrocarbons (PAHs) and acrylamides produced during cooking, and better maintain the healthy ingredients and reduce the fat content.

Why do people start to love these “light food” refreshing foods instead of blindly pursuing “heavy tastes”? Perhaps, looking at the food history of Chinese people in recent decades, it is easier to understand the reasons for the change in the atmosphere. From 1992 to 2012, it was found in previous food and nutrition surveys that in 1992, the daily intake of cooking oil was 29.5 grams, and the daily fat intake per capita was 58.3 grams, which is in a suitable range.

By 2002, the average daily intake of cooking oil by the nation’s residents soared to 41.6 grams, well above the recommended intake of 25 grams. Correspondingly, the street is a fat person with a waist and a round belly, and weight loss has gradually become a social atmosphere.

The 2012 survey showed that the per capita intake of cooking oil is still at a high level of 42.1 grams, and the daily fat intake is as high as 80 grams. For urban residents, 36% of the daily dietary energy comes from fat, which greatly exceeds the recommended range of 20% to 30%.

According to Chinese standards, the proportion of overweight and obesity among residents over 18 years old reached 30.1% and 11.9% respectively.

With the awakening of public health awareness, the younger generation consciously maintains a light and slim figure, and prefers a relatively light, low-oil, low-calorie “light food”. “Light food” needs to play smart

In order to strengthen the marketing concept, “light food” producers like to use some ingredients that are not commonly used in traditional Chinese diet, or people who are not very good at home use, such as whole wheat flour, buckwheat, avocado, sashimi, okra, Kale, Chia seeds, cucumber seeds, flaxseeds and the like.

These ingredients are indeed very good, but from a health point of view, “light food” does not necessarily require the use of expensive ingredients, nor does it have to be made into a large plate of salad, or made in a Western way. Standard Chinese meals can also be “light” and nutritious, but they can make the stomach more comfortable. For example, a small bowl of whole-grain beans made of eight-treasure porridge, sprinkled with a handful of roasted nuts, and a small bowl of cooked egg with shrimp and spinach, is a very good nutritional value of “light food.”

The “light food” and the other two meals of the day should be considered together to achieve a basic nutritional balance in one day. For example, the breakfast is very rich, and you have to eat a big meal at night. At noon, you just eat a light salad, reduce the amount of food, increase the fresh vegetables and fruits, and let the stomach and stomach rest. For example, after going to work, I have to go to the gym. After going to school, it’s almost eight o’clock. It’s not suitable for dinner. Then I might like to have a cup of yogurt before eating, eat some fruit, and then eat a low-calorie “light” after fitness. Eat” meal. In fact, as long as the use of healthy ingredients, coupled with cooking methods to reduce high temperatures and reduce oil and salt, “light food” itself is healthy. As for how to skillfully combine it in a long-term healthy diet, it is the imaginative imagination of diners.