The ancients said: Into the nine tonic, spring tiger. However, in today’s over-nutrition, how can we eat and drink in the winter so that we can not only protect the cold but also not bless?
Do not increase energy intake to lose weight
In winter, the body's digestive function is more active than in spring, summer, and autumn, such as increased secretion of gastric juice, increased acidity, etc., and people's appetite.
How to diet, it will not stick to fat?
The simple method, that is, no increase compared to the past, even slightly reduced energy intake.
If you are overweight and concentrate on losing weight, you will need to reduce your energy intake significantly.
In winter, more energy is needed to maintain a constant body temperature. At this time, reducing energy intake will not affect the body's health.
will not. In winter, in order to maintain a constant body temperature, the body's secretion of thyroid hormones, epinephrine, etc. will increase, thereby promoting and accelerating the decomposition and absorption of proteins, fats, carbohydrates, especially the decomposition of fat metabolism.
In this way, for those who are in excess nutrition, the reduction of the intake of energy substances can not only ensure the daily energy supply, but also burn off excess fat.
From the perspective of increasing energy consumption in order to maintain body temperature in the winter, weight loss in winter is the time!
Note: The total energy intake, minus, can not be lower than the energy needed for basal metabolism (1000 kcal per day).
In addition, what to do in winter with good appetite and large appetite?
Eat more delicious foods rich in dietary fiber. Dietary fiber is low in energy and bulky, giving people enough satiety.
Protein has the effect of protecting against cold
Reducing energy intake is a modest reduction in the intake of carbohydrates and fats, while the intake of protein can not only not be reduced, but even increased in moderation.
Why is it so?
For one reason, protein has the highest food-heat effect among these three major nutrients.
What is food heat effect?
When the body digests and absorbs food, that is, eating, chewing, secretion of digestive juices, gastrointestinal motility, and energy conversion (capacity nutrients become fat storage), it consumes energy, generates heat due to energy consumption, and emits heat. .
When we eat, we feel that our body is warm, which is the result of the “heat effect of foodâ€.
Among them, the thermal effect of fat is 4% to 5%. The reason is that fatty acids are easy to change into fat, so it consumes less energy; the thermal effect of carbohydrates is 5% to 6% because of the intermediate process of carbohydrate to fat conversion. More energy is consumed; the thermal effect of the protein is 30%, because the amino acid is converted into fat, which consumes more energy than the conversion of fats and carbohydrates.
If we consume enough protein, we can consume 150-200 kcal more energy per day.
Moreover, the methionine contained in the protein can also provide the body with a methyl group to improve cold resistance.
In addition, the most important physiological role of proteins is the construction of living tissue, which is not only an organ tissue cell, but also an immune cell, an antibody, a metabolic enzyme, and a coenzyme constructing material.
Therefore, winter can eat more high-protein foods, such as lean meat, fish, eggs, milk, beans and so on.
Note: Carbohydrates have a faster production capacity and are the main force for energy supply. Fat: A higher quantity of energy is a reserve force for energy; protein is just the last killer of the body's energy supply.
Therefore, if the person is not obese, his scientific energy supply ratio should be: 5 (carbohydrate): 1 (protein): 0.7 (fat).
Hot food helps keep out cold and lose weight
The human body temperature is largely affected by the ambient temperature. If the ambient temperature is low, the body heats up quickly, and if the heat production fails to follow, the body temperature will decrease. When our body temperature drops by 1°C, the body's basal metabolic rate drops by 12%.
The so-called basal metabolism refers to the energy needed by a person to maintain life in a static situation, such as the energy required for breathing, heartbeat, oxygen delivery, glandular secretion, renal filtration and excretion, and cell function.
If the metabolic rate is reduced by 12% in one day. Then the energy consumption will be reduced by about 200 to 500 kcal. This part of the calories can not be consumed in time, it will accumulate, and turn into fat.
How should we eat and increase the basal metabolic rate as soon as possible, not only to protect the body against coldness, but also not to stick to it? Eat hot food!
What is a hot food?
Is the production of hot food. This concept is relative. For example, the same kind of food contains almost the same amount of energy, and the heat released is both fast and warm. It is a hot food.
Which meat foods are hot?
The ancients said: Pork is sweet and salty and slightly cold; beef is sweet and warm; lamb is sweet and warm. In other words, pork is cool and beef and mutton are hot.
Why is it so? The reason is that pork has a low protein content (12%), high lamb meat (17.3 grams), and higher beef (19%). The protein content of beef and mutton is high, and the thermal effect of food is naturally higher. Moreover, beef and mutton are less fat, thicker and less digestible, so chewing, gastrointestinal motility will increase, and digestive fluids will also need to secrete more, so the heat generated will be more.
Fish, its protein content is also nearly 20%, but because the fish muscle fiber is shorter and smaller, interstitial protein is also small, easy to digest, so the thermal effect of food may not be high, so it is not hot.
Fruit also has a hot coolness.
The so-called warm fruit refers to fruits with high energy density and high sugar content, such as litchi, longan, jujube, hawthorn, cherry, pomegranate, durian, papaya, tangerine, tangerine, and ginkgo. After eating, these foods can provide more raw materials for the body's metabolism, thus increasing the body's energy.
Hot vegetables, such as leeks and onions, promote catabolism and produce heat.
Some spicy foods, such as pepper, pepper, anise, onion, ginger, garlic, etc., which contains capsaicin, etc., can stimulate the body, so that the body releases more hormones (such as epinephrine, etc.), thereby speeding up the metabolism, Improve the capacity of the body, resulting in increased heat dissipation.
Note: If the body is too cool and afraid of heat, do not eat more hot food, otherwise, because of the excess production or heat production, the inflammatory reaction will be increased. Once the body's control is exceeded, there will be an “old†symptom as the saying goes. .
Vitamins and other nutrients have a coordinated effect
If you eat into the production of nutrients, but not many metabolic enzymes to promote oxidation, they will only become triglyceride storage, will not become energy.
Therefore, we must pay attention to the intake of vitamins and minerals, the basic raw materials for various types of enzymes and coenzymes.
Vitamin C can promote the hydroxylation reaction in the body, increase the levels of epinephrine and norepinephrine, increase the stress response and increase the heat production, thereby improving the body's adaptability to cold.
What about minerals? Researchers have found that people who consume 1,200 milligrams of calcium a day from food have a 60% reduction in their obesity rate. Because calcium in food can reduce the absorption of fat, it coordinates the metabolic activity in the body. If you reduce the energy intake of 500 kcal a day while maintaining a high calcium diet, it will double the effect, that is, equivalent to 1 pound of body fat in 1 week.
With more iodine, the secretion of thyroid hormone will increase, thereby promoting the body's production capacity.
Dietary fiber has a satiety effect, which can effectively reduce the consumption, but also reduce the fat in the greasy food into the body, play a role in weight loss.
Note: There must be no shortage of milk, beans, vegetables and fruits!
B vitamins are energy-promoting agents
At present, people generally lack B vitamins.
A fine diet leads to fewer and fewer B vitamins in foods. In addition, due to excessive intake of sugars and fats, B vitamins are more needed to promote metabolism; Large, late-night snacks also require large amounts of B vitamins.
Therefore, we must pay more attention to the intake of B vitamins.
B vitamins mainly act as coenzymes and participate in the energy metabolism of the body. They are the key to the release of energy from carbohydrates, proteins, and fats. They also have the reputation of "combustion aids".
For example, vitamin B1 mainly helps glucose, fatty acids, and branched-chain amino acids to enter the final oxidation production metabolism.
Vitamin B2 is an important coenzyme in the metabolism of the body's oxidative capacity.
Vitamin B3, involved in lipid metabolism in the body, tissue respiration and oxidation processes.
When the B vitamin intake is insufficient, the body's capacity will be insufficient, causing metabolic disorders.
Note: The vitamin B family is a water-soluble vitamin that stays in the body for only a few hours and must be replenished daily.
There are many members of the B vitamins who perform their duties and work synergistically.
If you take only one or several of them individually, you will only increase the amount of vitamin B that you do not need to supplement, causing your body to have an abnormal body because of lack of it.
Liver, rice bran, malt, etc. contain the complete vitamin B family.
Therefore, the amount of animal organs, coarse grains, and meat, fish, and egg milk must not be lacking in winter foods!
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