Photo: Save you who gained three pounds during the Spring Festival.
According to the research report of the Chinese Center for Disease Control, China 1 1.9% people are obese, far more in the north than in the south. Among them, the obesity rates in Beijing, Tianjin and Hebei and Xinjiang both exceeded 20% in off the charts, and Beijing ranked first with 25.9%. The obesity rate in the three northeastern provinces and the northwest region, including the central region, is also at a high level.
The obesity rate in the whole Yangtze River basin, including Sichuan, Chongqing, Hunan, Hubei and Shanghai, is about 10%. The farther south, the lower the obesity rate, with only 5.7% in Hainan Province, the lowest in the country.
Northerners like to eat "staple foods", such as jiaozi, noodles, zygotes, pancakes and scrambled eggs. Relatively speaking, if you eat too much carbohydrates, you are more likely to get fat.
A survey selected three representative cities and rural areas in China, and compared their diet structure for one year. Among them, Wuxi's energy intake is slightly higher, and protein is also significantly higher than other places, but Beijing Daxing is far ahead in carbohydrate.
Hot and sour lotus root slices, hot and sour potato shreds, dry pot potato slices, peas and beef granules are all "fake vegetables" with high starch content, that is, they are rich in carbohydrates and easy to get fat.
"Real vegetables" standard: more water, more vitamins, less sugar and less energy.
The taste of northerners is relatively heavier, and the average salt content is 2-3g/ day higher than that of southerners. During the Chinese New Year, a high-oil and high-salt diet led to a sharp increase in weight.
Long-term intake of high salt will increase the risk of obesity. Because the heavier the taste, the more I like it. Not only will it stimulate taste buds, but it will also strengthen the brain's ability to produce hunger centers. A high-salt diet will be addictive.
Lactic acid bacteria, that is, probiotics, are especially suitable for "transforming the intestine" after the holiday, which can promote the absorption of excess fat and carbohydrates and achieve a certain fat-reducing effect.
Sauerkraut contains lactic acid bacteria, but its salt content is high. It is recommended to wash it before cooking, and then eat it with fruits containing vitamin C to reduce the harm of excessive salt.
In addition, probiotics can be supplemented appropriately when necessary, especially for people with intestinal dysfunction, constipation, diarrhea and bowel sounds after the holiday, which can not only promote digestion and absorption, help reduce fat, but also improve the intestinal environment and further improve digestive function.
Comparatively speaking, northerners have bigger tableware and are more likely to be obese. Accurate diet is very helpful to lose weight. The specific consumption of people who lose weight can refer to the following contents.
Less salt and less oil. Salt is 3g per person per day, and the daily oil intake is 15ml.
Control staple food. Generally, women do not exceed 65,438+0.5 bowls, and men do not exceed 3 small bowls. Coarse grains are usually used instead.
The data shows that the total energy intake level of China people has not caught up with Mongolia, Russia and Brazil, not to mention developed countries. China's obese population exceeds 90 million, ranking first in the world, which is related to the low intake of some substances.
Micronutrients play an important role in weight management. The meat we eat only contains carbohydrates, fats and protein after reaching the intestine, and it needs a lot of micronutrients to make up for it when it is converted into energy.
Long-term lack of these nutrients can easily lead to obesity. Therefore, some people may be fatter than those who eat four meals even if they only eat one meal. The reason is the lack of trace elements.
Invisible hunger, that is, insufficient intake of certain elements, can also lead to obesity. More data show that 70% of chronic diseases, such as diabetes, hypertension, sub-health obesity and other metabolic syndromes, are directly related to insufficient intake of certain substances.
After food is digested and absorbed, it needs to be transported to the liver to decompose food components and enter mitochondria to synthesize energy. But in the process of entering mitochondria, a special substance-L-carnitine is needed.
L-carnitine is a substance that can promote the rapid burning of energy, so it is also called "lipoxin" and is often used to lose weight.
But some obese people, who eat too much and don't have so much L-carnitine in their bodies, directly accumulate energy and convert it into extracellular fat. Therefore, sufficient L-carnitine can burn fat better.
If women don't exercise much and want to lose fat, they can supplement L-carnitine appropriately. Generally speaking, normal people can basically meet the basic needs of the human body by taking 50- 150mg.
Zinc can promote energy metabolism and reduce fat accumulation. Seafood, such as oysters, clams and scallops. , rich in zinc, can help break down fat, help to reduce fat and lose weight.
60-80% of human body's heat consumption is completed by basic metabolism, 65,438+00% is consumed by digested food, and exercise only accounts for 65,438+00-25% of energy consumption.
It takes 30 minutes to consume a bowl of 100g rice, and 70 minutes to consume a cup of 700cc milk tea by bike. You can't control your mouth and lose weight.