What Is Light Food? 什么是清淡食物（轻食）？
The first question you should ask when you’re considering a light meal is “What is light food?” There are a variety of words that are used in reference to light foods and what doctors consider a healthy meal. These words have varying meanings in English and you may not know what each word means. However, you can find out the meaning of light food in this article. This article is divided into two parts. The first part of the article focuses on the meanings of the words that are related to light food. The second part of the article looks at some examples of light meals. The last part will list the the advantages of light food.
当你考虑吃清淡的食物时，你应该问的第一个问题是“什么是清淡的食物？”关于这个问题，有各种各样的词被用来定义清淡食物，即医生认为健康的食物。这些单词在英语中有不同的意思 。然而，你可以在这篇文章中找到清淡食物的含义。本文分为三部分。文章的第一部分着重于与清淡食物相关的单词的含义。文章的第二部分介绍了一些便餐的例子。最后一部分介绍清淡食物的好处。
What does light food mean? 清谈食物的含义是什么？
The term “light” is used to describe certain attributes of food. It may refer to the colour, texture, or taste. However, this term doesn’t necessarily mean that you should ignore all warnings about fat, sugar, or calories. In fact, the best way to understand what “light” means is to read the nutritional label on your food. The most obvious example is the light version of a fatty food. It will contain one-third less fat and one-third fewer calories than its regular counterpart.
“轻（light）”一词用于描述食物的某些属性。它可能指颜色、质地或味道。然而，这个术语并不一定意味着你应该忽略所有关于脂肪、糖或卡路里的警告。事实上，了解“轻”意味着什么的最好方法是阅读食物上的营养标签。最明显的例子是低脂食品。它的脂肪和热量将比普通食物少三分之一。
A light meal is one that is easy to digest and has few calories. It may be anything less than a full meal, like a piece of fruit or a small sandwich. A light breakfast can include liquids and a small piece of toast. Avoid greasy foods like butter or margarine. Also, do not smoke 12 hours before your surgery. You can also eat a small meal if you want to have a healthy diet.
清淡的食物是一种易于消化且热量很少的食物。这可能是比一顿正餐量少的任何食物，比如一块水果或一个小三明治。清淡的早餐可以包括流质食物和一小块烤面包。避免摄入黄油或人造黄油等油腻食物。此外，手术前12小时不要吸烟。如果你想拥有健康的饮食，你也可以吃一顿量少的正餐。
What do doctors consider a light meal? 医生眼中的“便餐”是什么含义？
A light meal consists of less than a third of the calories and fat of a regular product. This type of meal is often prescribed for patients recovering from surgery or a concussion. It is also common for women to eat a light meal for the first eight hours after their C-section. It should include whole grain cereals and fruits. However, it should not include greasy or salty foods.
一顿便餐（light meal）的热量和脂肪不到普通产品的三分之一。这类餐通常是为手术或脑震荡后康复的患者开的。女性在剖腹产后的头八个小时吃一顿便餐也很常见。它应该包括全谷物谷物和水果。然而，它不应该包括油腻或咸的食物。
A light meal can include a sandwich made with whole-grain bread and a lean meat, such as chicken. Vegetarians can choose grilled tofu for an alternative protein source. A salad should be dressed with a low-calorie vinegar or mustard dressing, and low-fat cheese is a good option. For those with upset stomachs, bland carbohydrates such as plain pasta are often recommended.
一顿便餐可以包括用全谷物面包和瘦肉（如鸡肉）制成的三明治。素食者可以选择烤豆腐作为另一种蛋白质来源。沙拉应该搭配低热量的醋或芥末酱，低脂奶酪是一个不错的选择。对于胃不舒服的人，通常推荐清淡的碳水化合物，如普通面食。
What are some light foods to eat? 有什么清淡的食物可以吃？
There are many ways to cut down on fat. Many people have a hard time eating a large amount of fat, but there are ways to eat less. You can also cut back on calories by eating more fresh fruits and vegetables. Sushi is a tasty light meal, but you can also cut back on the carbs by substituting mashed avocado or raw veggies for the rice. Sushi sauce is an excellent option for this, as it packs in a ton of flavor. Grilled chicken salad is another healthy and light meal. You can add some blackberries, feta, avocado, pecans, and other tasty ingredients.
有很多方法可以减少脂肪。许多人很难吃大量脂肪，但有办法少吃。你还可以通过多吃新鲜水果和蔬菜来减少热量。寿司是一道美味的便餐，但你也可以通过用牛油果泥或生蔬菜代替米饭来减少碳水化合物。寿司酱是一个很好的选择，因为它有很多味道。烤鸡沙拉是另一种健康清淡的食物。你可以加入一些黑莓、羊奶、鳄梨、山核桃和其他美味的食材。
Other examples of light foods are leafy greens, seasonal vegetables, and wheat pasta. You can also choose to eat skinless chicken, fish, and eggs. You can also eat low-GI fruits and vegetables, legumes, buckwheat, sorghum, and quinoa, and cottage cheese. Additionally, you can use limited amounts of oil in your cooking. Adding some fresh vegetables to your meals can also help you feel full longer.
其他清淡食物的例子有绿叶蔬菜、时令蔬菜和小麦面食。你也可以选择吃白斩鸡、鱼和鸡蛋。你也可以吃低GI的水果和蔬菜、豆类、荞麦、高粱、藜麦和软干酪。此外，你可以在烹饪中使用有限量的油。在餐食中加入一些新鲜蔬菜也可以帮助你更长时间地感到饱腹。
Is bread a light food? 面包算得上轻食吗？
Most people associate bread with easy, quick meals, but the choices at the bread aisle aren’t always as straightforward as one would think. The options go beyond just white or wheat, and knowing what you’re looking for is essential if you want to eat healthier. Registered dietician Katie Cavuto explains that bread contains significant amounts of dietary fiber and is generally a healthier option than other types of bread.
大多数人将面包与简单快捷的食物联系在一起，但在面包店的选择并不总是像人们想象的那样简单。对于面包食材的选择不仅仅是白色或小麦色，如果你想吃得更健康，了解你想要什么是必不可少的。注册营养师Katie Cavuto解释说，面包含有大量膳食纤维，通常比其他类型的面包更健康。
The nutrients in bread are quite varied and include many B group vitamins that are essential for maintaining a healthy skin, nails, and eyes. Bread also contains B vitamin Folate, which is essential during pregnancy because it protects against neural tube defects and spina bifida. In addition to fiber and protein, bread also contains a moderate amount of calories. One medium slice contains 77 calories, while a small slice has 72.
面包中的营养成分多种多样，包括许多B族维生素，这些维生素对保持皮肤、指甲和眼睛健康至关重要。面包还含有维生素B叶酸，这在怀孕期间是必不可少的，因为它可以防止神经管缺陷和脊柱裂。除了纤维和蛋白质，面包还含有适量的热量。一片中等的含有77卡路里，同时一小块含有72卡路里。
To make bread a lighter choice, look for low-calorie, whole-wheat, or pre-sprouted varieties that are high in fiber. By serving bread with foods with high protein content, you can lower the blood sugar impact of the bread on your body. While bread is often regarded as a staple of our diets, it’s also important to note that it’s highly processed. In fact, many of the chemicals used to whiten bread and condition dough are not considered safe in some countries. Nonetheless, they are permitted in American bread.
为了使面包成为更“轻食”的选择，寻找低热量、全麦或高纤维的预发芽品种。通过在面包中加入高蛋白质含量的食物，你可以降低面包对身体的血糖影响。虽然面包通常被视为我们日常饮食的主食，但也要注意它是经过高度加工的。事实上，许多用于增白面包和调理面团的化学物质在一些国家并不安全。尽管如此，它们在美国面包中是允许的。
Is a sandwich a light meal? 三明治是便餐食物吗？
Despite its name, a sandwich is not a light food. The typical sandwich contains meat, vegetables, and sliced cheese, wrapped in a wrapper. It is a traditional Western finger food that has spread its way into other cultures and cuisines. There are many variations of a sandwich, including grilled versions, salad-based sandwiches, and vegan sandwiches. This article will discuss some of the best choices for making sandwiches light and healthy.
尽管名字叫三明治，但它并不是一种清淡的食物。典型的三明治包含肉、蔬菜和切片奶酪，用包装纸包裹。它是一种传统的西方用手指可以直接享用的食品，已经传播到其他文化和美食中。三明治有很多种，包括烤三明治、沙拉三明治和纯素食三明治。这篇文章将讨论一些制作三明治清淡健康的最佳选择。
A sandwich can be made with whole wheat bread, which is high in fiber and reduces the rate of weight gain. Whole grains also increase the time taken to chew food, which reduces energy intake. Peanut butter is a great choice as it is high in protein and reduces the risk of developing type 2 diabetes. Fruits also help to provide important vitamins and minerals, and are low in calories. If you’re looking to lose weight, sandwiches can be the perfect snack!
三明治可以用全麦面包制成，全麦面包纤维含量高，可以降低体重增加的速度。全谷物也会增加咀嚼食物的时间，从而减少能量摄入。花生酱是一个很好的选择，因为它富含蛋白质，可以降低患2型糖尿病的风险。水果也有助于提供重要的维生素和矿物质，而且热量低。如果你想减肥，三明治可以是完美的零食！
A sandwich is a great way to eat vegetables and protein without sacrificing its flavor. Instead of croutons, you can try substituting avocado for the bread. A salad is a great choice for vegetarians because it can contain plenty of protein. As long as you choose a salad that has plenty of fruits and vegetables, a sandwich can be a delicious and light meal. You’ll be surprised at how much a sandwich can satisfy your hunger!
三明治是吃蔬菜和蛋白质而不牺牲其风味的好方法。你可以尝试用鳄梨代替面包，而不是油炸面包。沙拉是素食者的绝佳选择，因为它含有大量蛋白质。只要你选择一份含有大量水果和蔬菜的沙拉，三明治就可以是一顿美味而清淡的饭菜。你会惊讶于三明治能了却你的饥饿感！
Is rice a light food? 米饭是清淡食物吗？
People have long debated whether rice is a light food or not. Many believe that the answer depends on the person. For example, a person who eats rice for breakfast will feel satiated. Others believe that rice will make them sleepy, but this is not true. The truth is that rice contains neither gluten nor any other member of the family of proteins. This makes rice a good choice for people who are on a strict diet and want to avoid gaining weight.
人们长期以来一直在争论大米是不是一种清淡的食物。许多人认为答案取决于个人。例如，早餐吃米饭的人会感到饱足。其他人认为米饭会让他们昏昏欲睡，但事实并非如此。事实是，大米既不含面筋，也不含蛋白质家族的任何其他成员。这使得大米对于那些严格饮食并希望避免体重增加的人来说是一个很好的选择。
In fact, rice is the world’s most widely consumed grain. It accounts for about 20 percent of the calories we eat every day. The darker varieties of rice contain the whole grain, which includes the fibrous brain, nutritious germ and carb-rich endosperm. White rice, on the other hand, is stripped of these nutrients. It also spikes blood sugar and increases appetite. For this reason, it is best to stick with brown rice instead of white.
事实上，大米是世界上消费最广泛的谷物。它约占我们每天摄入热量的20%。较深的水稻品种含有全谷物，包括纤维状大脑、营养胚芽和富含碳水化合物的胚乳。另一方面，白米被剥夺了这些营养。它还可以提高血糖，增加食欲。因此，最好坚持用糙米代替白米饭。
What are the advantages of having a light dinner ? 正餐清淡食物的好处是什么？
- No overload on the digestive system: A lavish dinner means your digestive system working overtime. This is going to affect you physically as your body is busy digesting when you want to sleep.
- 消化系统没有过载：丰盛的晚餐意味着你的消化系统超时工作。当你想睡觉时，你的身体正忙于消化，这会对你的身体产生影响。
- Promotes good sleep: Heavy late night meal most probably ends up as indigestion. …
- 促进良好睡眠：深夜大量进食很可能导致消化不良。
- Blood sugar control: Eating a light dinner 3-4 hours before bedtime means well managed blood glucose levels. …
- 血糖控制：睡前3-4小时吃一顿清淡的晚餐意味着控制好血糖水平 。
