1, the effect of high-salt diet
Too much salt in the body will change the body's "habit" of producing and metabolizing fat. Studies have shown that a high-salt diet can promote insulin secretion, and excessive insulin will make your body think that the current sugar reserve is insufficient. In this way, the body will continue to store sugar according to the instructions of insulin, and these excess sugar will be converted into fat and stored by the body, so the weight will increase.
Is it true that our salt intake exceeds the standard?
Maybe you don't think there is excessive salt in your diet, so let's look at an example. Let's look at the diet: raisin oatmeal for breakfast, turkey cheese sandwich for lunch, whole wheat pasta with tomato sauce, a little chicken sausage, and half a cup of skim yogurt for dinner. This seemingly low-fat and healthy menu allows you to consume as much as 3300 mg of sodium, which is more than 44% of our maximum daily intake! You haven't even touched the salt shaker!
In fact, our body's demand for salt is only 1500 mg, which is easily obtained from natural food. Milk, meat, shellfish and even vegetarian food all contain sodium. However, most of us consume more than 3000 mg of salt. Excessive salt will not only deform your body, but also bring many health problems. Therefore, a low-salt diet is necessary at any level!
A person's daily total sodium intake = sodium content in natural food+sodium content in processed food and artificial seasoning. The proportion of modern people eating out is on the high side, most of them are salty, and with all kinds of dipping sauces, the sodium intake of China people generally exceeds the standard.
Method for controlling salt content
1, when cooking, try to use less high-salt cooking techniques such as pickling, _, sauce and brine, and use baking, steaming and stewing more to keep the natural flavor of food.
2. Use natural food to increase flavor, instead of high-salt dishes, such as vinegar, lemon, apple, pineapple, tomato, kiwi fruit, citrus, etc. to increase the acidity of food; Use coriander, basil, celery, mushroom, green pepper, onion, onion, ginger and garlic to present the delicious food; Chinese herbal medicines and spices are used for seasoning. Angelica sinensis, Lycium barbarum, Ligusticum chuanxiong, red dates, cinnamon, spiced spices, star anise and pepper are all replaceable seasoning ingredients.
3. The salt in soup is higher than ordinary food, so it is advisable to eat soup lightly, and consumers should avoid eating soup. Try not to drink hot pot soup base with high oil, fat and salt. Food put into hot pot will also absorb soup, so it is necessary to control the intake.
4. Most processed foods have high salt content and should not be eaten more. Before eating, rinse or dilute with boiling water as much as possible.
5. Cook the soup base with natural ingredients instead of instant soup base. Burdock, tomato, bean sprouts, onion, Chinese cabbage, corn, sweet potato, Chinese cabbage and white radish are all excellent ingredients for cooking soup.
6. Use onion, ginger, garlic, lemon juice, radish sauce, Japanese sauce and dilute salt soy sauce for dipping sauce, and avoid using sand tea sauce, sesame sauce, tofu and bean paste.
7. Fruits and vegetables are rich in potassium ions, which can neutralize sodium ions. Usually, plenty of fresh fruits and vegetables is an unbeaten beauty secret.
8. When cooking fast food in the market, only half of the seasoning packets are used at most.
9. Before buying food, be sure to read the ingredient list carefully, pay attention to the sodium content label, and pay attention to whether the content label is per100g or per serving, and make it clear.
10. Even if low sodium salt or dilute salt soy sauce is selected, it should be added in a reduced amount.
2. Effective ways to lose weight through exercise
1. Anaerobic exercise+aerobic exercise
Anaerobic exercise is generally to exercise muscles by doing some weight lifting exercises. In this process, carbohydrates stored in muscles are decomposed because the human body needs to provide energy for the body by consuming carbohydrates. Once the carbohydrates stored in the body are decomposed, the fat in the body will begin to be consumed. Compared with anaerobic exercise, aerobic exercise consumes more fat. So before aerobic exercise, you can consume carbohydrates through anaerobic exercise first, and then consume fat through aerobic exercise. This can get twice the result with half the effort.
2. Combination of whole body exercise and local exercise
Some people are only partially obese, such as thick legs and fat stomachs. People often think that the effect of losing weight must be very good as long as the right medicine is given, so they only exercise for obese parts. In fact, if you want to lose weight quickly, it is not enough to focus on a certain part of exercise. Some targeted sports don't consume much fat, so they need to cooperate with some systemic sports, such as running and swimming.
3. Do more outdoor sports
It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.
4. Exercise for at least 12 minutes each time.
Any exercise will burn calories, but to really lose weight, you need at least 12 minutes of exercise (not counting warm-up exercise). Take time to establish a training effect, so as to improve the body's oxygen transport capacity and produce more lipase, such as lipase, so that you can burn more calories during exercise and be more energetic when doing other things.
5. Grasp the exercise time.
The study found that light exercise for one hour after meals is the most reasonable; Moderate exercise should be arranged two hours after meals; You can do high-intensity exercise three hours after dinner. Based on this, several optimal exercise periods can be deduced: 3 hours after breakfast to before lunch; 3 hours after lunch to before dinner; 3 hours after dinner to bedtime.