When Ms. Jane is middle-aged, getting fat is a headache. Recently, a friend shared with her a personal fitness trainer's diet, claiming that you can lose weight without exercise after eating for a month!
The essentials of summing up recipes are: coarse grains should be the staple food all day, vegetables should be eaten raw as much as possible, and the fewer processing steps, the better, and the "333" diet rule of one-third carbohydrate, one-third protein and one-third high fiber should be observed.
Can you lose weight just by eating? In addition to surprise, Ms. Jane also felt a little guilty: What's so hard about diet pills, just a recipe? Will eating such a vegetarian diet affect your health?
Coarse grains are not a magic weapon to lose weight.
Many diet recipes regard coarse grains as an essential aid. That's right, but coarse grains can't be regarded as a "magic weapon" to lose weight.
Let's look at the heat data. The calorie of 100g rice is 347 kcal, that of 100g coix seed is 36 1 kcal, and that of 100g sorghum rice is 360 kcal. It can be seen that the heat difference between coarse grains and rice is different.
Big, even slightly higher. The reason why coarse grains can lose weight is because coarse grains contain high dietary fiber, which can delay the rise of blood sugar, reduce fat accumulation, and easily increase satiety, thus controlling food intake. But these benefits
The calories of coarse grains are not "low".
Pure coarse grains are coarse in texture, single in taste and difficult to swallow. In daily diet, few people can insist on eating only original coarse grains. Especially for people with weak gastrointestinal function, if coarse grains are the staple food every day, it is easy to cause abdominal distension, abdominal distension and indigestion.
If condiments such as sugar and oil are added to coarse grains, the amount of fat and sugar will increase, and the heat will also increase. If coarse grains are finely processed to improve their taste, they will reduce dietary fiber and fail to achieve the effect of losing weight.
Therefore, nutritionists advocate that in the process of losing weight, the choice of staple food should be coarse and fine, and the diet should be reasonable.
Eating vegetables raw may not guarantee nutrition.
Choosing a cooking method is indeed the first step on the "slimming assembly line". "The less raw vegetables you eat, the better", its purpose is to reduce the intake of oil and condiments, reduce the intake of calories, so as to achieve the purpose of losing weight. However, from a nutritional point of view, such a diet is not scientific, and eating raw vegetables does not necessarily lead to higher nutritional intake.
Usually people think that cooking will destroy the nutrients in vegetables, so it is better to eat them raw. But this view does not apply to all vegetables. In fact, heating cooking will make the nutrients in some vegetables worse.
Fully released and easily absorbed by human body. For example, tomatoes release lycopene during heating. In addition, many vegetables are rich in dietary fiber, which makes some nutrients difficult to be absorbed. Such as cellulose grass in spinach.
Acid will hinder the absorption of iron, calcium and other substances. If blanched with water, a lot of oxalic acid and phytic acid can be removed.
From the point of view of human intestinal function, if a large number of raw vegetables are eaten during weight loss, the daily eating habits of dieters will be changed, which may reduce the activity of digestive enzymes and the digestive ability of gastrointestinal tract, thus affecting the digestive absorption function. To lose weight, you must be healthy. There shouldn't be much difference in cooking methods before and after losing weight. Eating raw and cooked vegetables together is more beneficial to your health.
Moderate seasoning is good for health.
Oil and salt sauce vinegar is the most basic condiment in life, especially salt. The function of salt is not only to increase the taste of food, but also a basic component in human tissues, which plays an important role in ensuring normal physiological and biochemical activities and functions.
Many people eat tasteless things for a long time, which will affect their appetite, cause loss of appetite and even dizziness and fatigue. In fact, this is an early manifestation of sodium deficiency in human body caused by too light salt restriction. The metabolism of the human body changes every day.
A certain amount of sodium ions are excreted through various channels, so dietary supplements are needed. When the temperature is high, or after sweating, we should also pay attention to salt supplementation. The average adult's salt intake is 5 to 6 grams per day.
Let's talk about oil first. Oil can promote the absorption and utilization of nutrients in some vegetables. For example, β -carotene contained in carrots needs heating and enough lipid intake to be well absorbed by the human body. The reason is that heat treatment can promote the release of β -carotene and its absorption needs fat as a carrier. You can't eat beta-carotene when eating carrots raw.
The "333" rule is not as good as a balanced diet.
In the current field of weight loss, the "333" diet rule is favored. That is, in the daily diet, one third is carbohydrate, one third is protein, and one third is high in fiber. Is there any scientific basis for this statement?
It is right for dieters to control their diet, but it should be based on food diversification and balanced nutrition intake. The result of uncontrolled diet is the occurrence of diseases. Among them, there are both overnutrition caused by eating whenever you want and malnutrition caused by picky eaters. The starting point of promoting a balanced diet is to prevent diseases.
At first glance, this "333" diet rule seems to be scientific in terms of nouns and proportions. However, this is a wrong rule. The food the human body eats every day includes six nutrients: protein, carbohydrates,
Fat, minerals, vitamins, water. Scientists have tested foods, and the proportions of various nutrients contained in different foods are different. For example, staple food, vegetables and fruits are mainly carbohydrates; Meat, eggs, milk containing protein,
Fat content is dominant; Nuts are mainly fat. Protein, carbohydrate and juxtaposition all belong to nutrients, while cellulose itself belongs to carbohydrate. In other words, two-thirds of the food in the law is carbon.
Hydrate, itself is not balanced. Besides, this kind of food containing only carbohydrates and protein hardly exists in life. It can be seen that the so-called "333" diet rule excludes fat from the diet.
The structure is unrealistic.
Therefore, the proportion of a healthy diet should be scientific, and the ingredients should not be static. But to change more tricks, so that your daily diet structure is reasonable in calories and balanced in nutrition. The cookbook "I can lose weight without exercise" recommended by Ms. Jane's friend can lose weight, but it will definitely damage my health in the long run.