1, the misunderstanding of vegetarianism
Myth 1: I think all vegetables are equally good.
For strict vegetarians, the nutritional significance of vegetables is more important. They should not only shoulder the heavy responsibility of supplementing vitamin C and carotene, but also contribute iron, calcium, folic acid and vitamin B2. Therefore, we should try to choose vegetable varieties rich in these nutrients, among which green leafy vegetables are the best, such as kale, cauliflower, amaranth, spinach, rape and chrysanthemum. In order to increase the supply of protein, mushroom vegetables and fresh bean vegetables are the best choices, such as various mushrooms, edamame and fresh peas. If you only like a few so-called "slimming vegetables" such as cucumber, tomato, wax gourd and bitter gourd, it is difficult to get enough nutrition.
Myth 2: "Ordinary oil" is better than animal oil.
Many vegetarians believe that as long as they do not contain animal food raw materials, they are foods with high nutritional value. In fact, many processed foods are made of plant raw materials, but most of them are made of polished white rice and polished white flour, in which dietary fiber is removed and a lot of oil, sugar or salt is added, which cannot replace the health care function of fresh natural foods. In view of people's preference for vegetarian and plant-based foods, some products even use "plant cream" as a promotional selling point, and in terms of the impact on blood lipids, such "vegetable oil" is worse than animal oil. The hydrogenated vegetable oil contained in these products will introduce trans fatty acids, which will greatly increase people's risk of cardiovascular disease and diabetes, and may also endanger the health of the brain.
Myth 3: Vegetarianism must be based on raw and cold food.
Some vegetarians think that vegetables have healthy value only when eaten raw, so they seldom eat cooked food and are keen on cold salad and salad. In fact, many nutrients in vegetables need to be absorbed well by adding oil. After heating, the integrity of the cell wall is destroyed and the absorption rate is greatly improved. For example, vitamin K, carotene and lycopene are all nutrients that are easier to absorb after cooking. Among them, vitamin K is essential for bone health, carotene is the precursor of vitamin A, and lycopene is an important health component for antioxidant and cancer prevention. At the same time, it should also be noted that the fat content of salad dressing is as high as 60% or more, which is not lower than that of cooking with fat.
Myth 4: The amount of oil and sugar and salt in cooking is not controlled.
Oil and refined sugar are both plant sources, so they will also appear publicly in vegetarian recipes. Because the natural flavor of vegetarian food is relatively light, some people will add a lot of spices such as oil, sugar and salt to cook. For example, we often eat pastry, fried rice and noodles, stir-fry with a lot of oil, mix drinks with a lot of sugar, season with a lot of salt and monosodium glutamate, and so on. These practices have brought too much energy to vegetarianism, increasing monosaccharides and sodium salts.
Many people have a serious misunderstanding that meat oil can make people fat, and it doesn't matter how much white oil you eat. As we all know, vegetable oil, sugar and animal fat are easy to raise blood lipid, promote obesity and induce fatty liver. There is almost no difference between meat and oil in making people fat.
Myth 5: Eating too much fruit does not reduce the staple food.
Many vegetarians love to eat fruits. Besides three meals a day, they also eat a lot of fruits. However, they often find that although fruit is called health, it does not bring them slimness. This is because fruit contains more than 8% sugar, and energy can not be ignored. If you eat more than half a catty of fruit, you should reduce the number of meals or staple foods accordingly to achieve a day's energy balance. Otherwise, how can you not gain weight for a long time if you add a calorie of one or two hundred?
Besides fruit, you should pay attention to the same problem when drinking more milk or yogurt every day. Many egg-milk vegetarians like to eat cheese. When seasoning, they will add a lot of cheese powder, which will also increase the calories in their diet.
Myth 6: Milk, beans or bean products are malnourished.
Vegetarians in a broad sense need not only calcium in milk, but also protein, B vitamins and vitamin ad. Strictly speaking, vegetarians need calcium in tofu, and protein and B vitamins in staple food need beans. Many women are keen on fruits and vegetables when they start vegetarianism, but they often ignore the origin of protein and forget that vegetarianism can also ensure adequate nutrition.
2, the method of exercise to lose weight
First, jump rope to lose weight
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.
Second, swimming to lose weight
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight.
Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.
When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
Losing weight depends on persistence and perseverance. It is impossible to lose weight by fishing for three days and sieving for two days. Weight loss should start with diet and exercise, which is the safest, and it is the most unsafe to lose weight by diet pills. Obese, move.