On the premise of not eating too much fat, we should pay attention to the quality of fat intake and adjust the intake of different types of fat, so as to eat elegantly and healthily.
● The big secret of the fat family: the fat family has three brothers, saturated fat, polyunsaturated fat and monounsaturated fat.
A. saturated fat: the most introverted and rigid of the three brothers is this saturated fat. It is withdrawn and independent, so it is not easy to be decomposed and consumed. It is always deposited in our bodies, increasing cholesterol, which is the chief culprit that makes us obese. Its "residence": generally "live" in red meat (beef, pork), full-fat dairy products and vegetable oil palm oil and coconut oil.
B. polyunsaturated fat: contrary to the characteristics of saturated fat, polyunsaturated fat is extremely active and widely spread, which can reduce both bad cholesterol and good cholesterol. Its "residence": fish, nuts and corn oil, sunflower oil and soy sauce.
C. Monounsaturated fat: Monounsaturated fat is between saturated fat and polyunsaturated fat, with moderate personality, which can appropriately reduce bad cholesterol and maintain or improve good cholesterol, so it is the healthiest fat for our human body.
Its "residence": peanuts, olives, olive oil and peanut oil.
So should we completely eliminate saturated fat from our diet? No, because red meat is rich in iron, and dairy products are the best source of calcium. The smartest way is to find some substitutes with low saturated fat, such as low-fat milk and lean meat. Nutritionists believe that saturated fat accounts for 5% of the total daily calories, polyunsaturated fat accounts for 65,438+00% of the total daily calories, and monounsaturated fat accounts for 65,438+05% of the total daily calories, which is the best way to absorb fat.
● Healthy principle of oil intake: Being out of shape is actually eating out of shape. Our traditional diet likes to fry with a lot of oil, which will be more delicious. As a result, we eat a lot of fat and make our bodies fatter and fatter. If you want to eat too much fat, pay more attention to cooking oil when cooking food. Because animal oil usually contains more saturated fatty acids, it is easy to make people obese, so it is not recommended to eat more. Experts suggest choosing vegetable oils containing more monounsaturated fatty acids: olive oil and peanut oil. People who hate oil should pay attention to two other points:
A, change tableware: the traditional wok needs a lot of oil to moisten the wok, and it is best to change it into a non-stick wok and a microwave oven;
B, change the cooking method: use cooking methods such as boiling, marinating, steaming and cold salad instead of frying. The previous cooking methods were to wait until the oil smoked. At this time, oil is easily cracked and oxidized into free radicals. A good way to test the oil temperature with chopsticks is to insert chopsticks into the oil, which is suitable for cooking when bubbling.
Table of food fat content
Classification of Chinese food and western food
Low-fat jiaozi milkshake bean paste buns and barbecued pork buns.
Sesame cake with medium fat content, fried dumpling with high fat content in meat burger, jujube paste moon cake and leek jiaozi, French fries in steamed dumplings, cheeseburger, fried spring rolls with high fat content in pizza, crispy wheat-flavored fish buns, apple pie, fried dough sticks with high chocolate fat content, second generation fried chicken with lion's head, and five ways for eaters to control fat;
Busy office workers, because there are quite a lot of opportunities to eat out and socialize, and eating out is often high in fat, so they accidentally consume too much body fat. Nutritionists provided her with five ways to improve body fat:
1, eat snacks: the interval between meals is a good time to burn fat, don't eat snacks to increase fat;
2. Rice side dishes: whole grain rice is the staple food, vegetables are the main dish, and meat is the side dish;
3. Choose food carefully: avoid ordering fried food when eating out, and avoid adding a lot of spices such as sugar and salt; 4. protein is the main food for dinner: when people sleep, fat will continue to accumulate, so dinner should be based on protein, and it is not advisable to eat foods with extremely high fat content;
5, aerobic exercise: aerobic exercise every other day 1 time, each exercise for about 30 minutes.
Third, measure your body fat rate.
If you want to know your weight gain index, you must start by mastering your body fat number. Body fat percentage is an important indicator of whether you gain weight or not. If you don't have a body fat meter, do the following test to calculate your body fat rate! Tick the item that suits your situation.
1, now more than 5 kg 18 years old; 2, eating like autumn wind sweeping leaves, snoring sweeping the plate; 3, the weight has not changed, but the muscles are getting more and more relaxed; 4, the mouth has been kept, snacks can be found in the lady's bag; 5, and fried food are good friends, can not do without it; 6, waist circumference divided by hip circumference, the ratio is greater than 0.76; 7. You have the nickname "elevator lady", even if you go to the second floor, you should take the elevator; 8. Keep losing weight and keep rebounding.
6. Risk index of body fat rate exceeding 30%: 8
You have accumulated a lot of excess fat in your body. If you don't take action to improve it, you will get fatter and fatter. If the body fat rate exceeds 30%, you are considered obese. Not only does it look bloated, but it is also prone to various diseases. Make up your mind to start a weight loss war and become a low-fat beauty again.
3-5: the body fat rate is between 25-30% and the risk index is 5.
Although you don't look fat, you are actually strong. Although your weight is not completely equal to obesity, you are getting closer to the fat man step by step, changing your eating habits and starting to exercise.
2 or less; Risk index of body fat rate below 25%: 2
Your body fat rate is less than 25%. You can rest assured that you are still a gentle and lovely woman, but you must not take it lightly. Keeping a good diet and living habits is the best way to keep a good figure.
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Fat burning method
If there is a way to make your body burn fat without strenuous exercise, how nice it would be! Actually, this is not a dream. Let the experts tell you how to do it.
First, the fat burning speed of weight-bearing training is relatively high.
Do you know that?/You know what? Do you know that?/You know what? Aerobic dance dancing for an hour consumes less fat than weight training for half an hour. This difference occurs because the metabolic rate of muscle is relatively high. A study by the Aerobic Research Association in Dallas, USA, proves that "the basic calorie consumption of a pound of muscle for daily maintenance activities is 30 to 50 calories, while the calorie consumption of fat is only 2 calories". So if you want your body to burn more calories by itself. It is necessary to increase the ratio of muscle to fat in the body. Going to the gym twice a week to do weight training, or getting into the habit of lifting dumbbells every day, can make your body muscles stronger and promote self-consumption of fat.
Second, exercise in sections.
The latest research shows that the same two-hour fitness exercise, once and three times in 40 minutes, consumes almost seven times as much fat as once and twice in 60 minutes. Because after each exercise, the body may maintain the highest metabolic rate of at least 12 hours, and the accumulated fat in the body will also be consumed quickly. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.
Third, breakfast is indispensable.
"skipping breakfast will greatly reduce the metabolic rate in the body, which will also greatly reduce the amount of fat intake." That's what the American Nutrition Association says. According to experts, a complete breakfast is about 200 to 300 calories, which must include carbohydrates, fruits and protein (for example, a bowl of cornflakes with fresh milk and fruits is a good breakfast, and it is best to eat it within 1~2 hours after getting up. After eating such a standard breakfast, the metabolism in the body will be awakened again, and the fat burning rate will naturally increase greatly.