1, wax gourd
Wax gourd can provide the body with a lot of nutrients such as protein, but it contains no fat, low sodium and high potassium. It is rich in vitamin B 1, which can convert starch and sugar into heat energy instead of fat, so it is an ideal diet vegetable in winter.
2. Cauliflower
Cauliflower is a low-calorie vegetable. Eating cauliflower will not cause excess calories, but also contains malonic acid, which can inhibit the transformation of energy-releasing substances such as sugar into fat, and choline, which can promote the regulation of fat catabolism. It is very suitable for people who lose weight to eat in winter.
Step 3: potatoes
Potatoes are very beneficial to health and weight loss. Potatoes are extremely low in fat. Eating potatoes can reduce fat intake and slowly metabolize excess fat. In addition, potatoes contain high-quality protein, 8 kinds of amino acids and vitamins necessary for human body, and are rich in nutrition, which is very beneficial to lose weight.
4. Pumpkin
Pumpkin is very high in carotene and vitamin A, but it is low in calories and full, which can promote digestion. At the same time, pumpkin contains pectin, which can absorb the waste in the intestine, help expel toxins from the body and improve cellular immunity. It is a diet food suitable for winter.
5. Spinach
Spinach contains a lot of plant crude fiber, which can promote intestinal peristalsis, facilitate defecation, have a good weight loss effect, promote pancreatic secretion and help digestion; Spinach is rich in carotene, vitamin C, calcium, phosphorus and a certain amount of iron, vitamin E and other beneficial components, which can supply a variety of nutrients to the human body; The iron contained in it has a good auxiliary treatment effect on iron deficiency anemia; Other trace elements help to promote human metabolism and health.
6. Chinese cabbage
Cabbage is slightly cold, sweet and contains more crude fiber, such as vitamin A, vitamin B and vitamin C. The cellulose in cabbage can promote intestinal peristalsis, help digestion and prevent dry stool. Play a role in slimming; Moreover, Chinese cabbage has the functions of detoxification, clearing away heat and clearing the stomach, and is suitable for people who are upset and thirsty, have poor stool and have less yellow urine.
7. Macroalgae
Kelp is a diet food with extremely low calories, which is rich in iodine, mannitol and trace elements. Besides stimulating intestinal wall and promoting gastrointestinal digestion, it also has the functions of relaxing bowels and eliminating fat and cholesterol. Mannitol has a good diuretic and detumescence effect, and people with high blood pressure or fatty obesity can eat more kelp.
8. Precautions for losing weight in winter
Note 1: Warm-up activities should be sufficient.
The cold climate leads to the protective contraction of human organs and systems, the elasticity and ductility of muscles, tendons and ligaments decrease, the viscosity of muscles increases, and the range of joint activity decreases.
Coupled with the low air humidity, people feel thirsty, fidgety, and feel stiff and difficult to stretch.
If you don't do warm-up activities during exercise, it will often cause muscle strain and joint sprain.
Therefore, winter sports, especially outdoor sports, must first warm up. After jogging, unarmed exercise and a small amount of light equipment practice, you can warm up your body, sweat a little, and then join the fitness exercise.
Note 2: The thickness of clothes should be appropriate.
First of all, put on more clothes in winter. Clothes should be light and soft, not too tight. After warming up, you should take off some thick clothes.
After exercise, if you sweat a lot, you should dry your sweat in time, put on sweaty sportswear, shoes and socks, and wear a hat to prevent heat loss.
Besides, when you exercise outdoors, you should pay more attention to keep warm. You will get hotter after exercise, and you always want to cool off, but you must not stand in a windy place to blow. Instead, go back indoors as soon as possible, dry your sweat and put on clean clothes.
As the saying goes, "cold starts from the feet." Because people's feet are far away from the heart, there is less blood supply, and the subcutaneous fat of the feet is thin, so the warmth retention is poor.
Therefore, it is particularly easy to feel cold feet when exercising outdoors in winter. If the head, back and feet are cold, cold air will invade the body from fur, nose and mouth, which will not only affect the effect of fitness exercise, but also catch a cold and get sick.
Usually some fitness enthusiasts like to wear fitness shoes for winter, which is not good. Because rubber-soled shoes conduct heat quickly, the soles of feet are easy to catch cold when not exercising, leading to chilblain, arthritis and other diseases.
Note 3: The environment should be comfortable.
In winter, people are used to closing the windows of the gym tightly. As we all know, people exhale more than 20 liters of carbon dioxide per hour in a quiet state.
If more than ten people exercise at the same time, one hour is more than 200 liters. In addition, the decomposition products of sweat and the bad gas discharged from digestive tract have caused serious indoor air pollution.
People will have dizziness, fatigue, nausea, loss of appetite and other phenomena in such an environment, and the exercise effect is naturally not good.
Therefore, when exercising indoors, we must keep the indoor air circulating and fresh.
In addition, in winter, it is not advisable to do fitness exercises in the yard filled with oil smoke and turbid air. At the same time, we should pay attention to the weather with poor climatic conditions, such as sandstorm, heavy snow or cold weather, and do not engage in outdoor sports for the time being.
If you want to exercise outdoors, you should pay attention to choosing sunny and sheltered places.
Note 4: Exercise methods should be appropriate.
Due to the cold winter, the body fat content has increased compared with other seasons, and the body weight and body circumference have also increased accordingly. Although this is good for thin people to gain weight, it is not ideal for the development of muscle contour, line and strength.
Therefore, winter fitness should improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise at the same time, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat.
In addition, pay attention to shorter exercise intervals, especially standing in cold air for a long time outdoors.