Fitness Tips

Chapter 40 If you want to lose weight, you need a balanced diet

The so-called balanced diet refers to a reasonable combination of food variety and quantity, which meets the requirements of health care, and secondly, the dietary intake can meet the needs of the human body.Supply and demand are equal.Traditional Chinese medicine says: "The five grains are for nourishment, the five fruits are for help, the five animals are for benefit, and the five vegetables are for filling." This fully reflects that a variety of diets complement each other to achieve the goal of a balanced diet.

Modern studies believe that starch, protein, and fat are the three basic nutrients, and vegetables and fruits can provide vitamins, inorganic salts, etc., and are the main non-staple food.Nutritionists have suggested that the calories provided by carbohydrates should account for 60% to 70% of the total calories for the day, fat 20% to 25%, and protein 10% to 15%.Vegetables and fruits are low in calories.If calculated by weight, a healthy person of medium stature engaged in moderate physical labor should eat about 40% of the total daily food intake, 16% of meat, eggs, and milk, 40% of vegetables, and 2% of fat. %about.In this way, eat about 500 grams of grains and vegetables, 100 grams of lean meat, 1-2 eggs, and about 25 grams of oil every day.This kind of mixed food, plant protein and animal protein can also achieve balance and complement each other.

So, how can we achieve a balanced diet?
(1) Do not eat high-fat food

脂肪的营养价值在于提供给人类所必需的脂溶性维生素及脂肪酸。这些物质与人体的视力、皮肤、骨骼等生长发育有密切关系。但脂肪的产热量一般是同等重量的蛋白、碳水化合物的1倍多（1克脂肪产热9000卡、1克蛋白和碳水化合物产热量为4000卡）。如果多吃肥肉、动物内脏、油炸、奶类等高脂肪饮食，易使热量摄入增加，热量增加自然就与瘦身计划背道而驰。

Pork accounts for a large proportion of the meat eaten by Chinese residents.This structure is very unreasonable, because the fat content of pork is very high, generally about 50%, even lean pork fat content is close to 30%, so it is easy to make the fat intake far exceed the limit if you do not pay attention to a balanced diet, resulting in Our weight loss plans fell through.

In addition, compared with vegetable fat, animal fat is more delicious and attractive, but the high content of saturated fatty acid in animal fat can not only lead to obesity, but also the main cause of hyperlipidemia.Therefore, if we want to lose weight, we must promote eating both animal fat and vegetable fat.

(2) Do not eat more high-sugar foods

What is sugar?Sugar is composed of three elements: carbon, hydrogen and oxygen, collectively referred to as carbohydrates, including monosaccharides, disaccharides and polysaccharides.White sugar, brown sugar, and glucose in daily life are monosaccharides and disaccharides, and starch is a polysaccharide.Among the three major nutrients, carbohydrates have low satiety and are easy to absorb, which will increase appetite.The principle is:
Carbohydrates are easily absorbed into the blood and stimulate insulin secretion, especially monosaccharides and disaccharides are easily absorbed.Rapidly enters the blood to increase blood sugar and insulin secretion.And the rapid and massive secretion of insulin makes the blood sugar drop. At this time, people will feel hungry again, and they must rely on eating to satisfy their hunger. This forms a vicious circle, which is not conducive to our weight loss.Therefore, if you want to lose weight, you must have a balanced diet. You should not eat more high-sugar foods, even grain foods. converted to fat storage.If a person consumes more energy than he consumes every day, even if it's just sugar, he will gain weight day by day, so don't talk about losing weight.

(3) The energy distribution of the three meals is unreasonable
The unreasonable energy distribution of three meals a day is also detrimental to weight loss.The reason is that if you don’t eat breakfast, your hunger will increase sharply at noon, so you will naturally eat more if you are not careful; some people can’t eat three meals a day on time, and even concentrate three meals a day in the evening. too full.Human metabolism is the strongest in the morning, gradually slows down in the afternoon, and is the lowest in the evening. The previous eating habits will naturally increase energy storage.Of course, the worst thing is to add a meal before going to bed.Therefore, if you want to lose weight, you must have a reasonable and regular energy distribution for three meals a day.

(4) Nutrient deficiency

It is widely believed that obesity is the result of excess nutrition.However, the results of the study show that some simple obese people lack some nutrients that promote the conversion of fat into heat, including vitamin B1, vitamin B6, vitamin B12, vitamin C, niacin, zinc, iron, magnesium, etc.; Lipolysis is blocked.When people have insufficient intake of the above nutrients due to a partial eclipse, the oxidation and decomposition rate of fat will slow down.In addition, when the trace elements zinc and magnesium are deficient, the content of triglycerides in the body increases, and the activity of fat growth factors increases.

Therefore, those who lose weight must advocate a balanced diet and pay attention to the intake of certain nutrients.Usually, you should change your bad eating habits, so that you don’t have a partial or picky eater, and you can’t blindly restrict or go on a diet. Pay attention to the combination of meat and vegetables, and eat more fresh fruits and vegetables, especially green leafy vegetables.

Also, measure yourself as a human being.Regardless of the individual's ability to digest and utilize food, obesity will not occur if the balance is in and out.Obesity must be that people outnumber people.Fat is the energy storage form of the human body. Excessive nutrients can be converted into fat and accumulate in the body. When it reaches a certain level, it is obesity.In the final analysis, our weight loss is to master a balanced relationship between income and expenditure.If we master it well, we will be done losing weight.

(End of this chapter)