Some people think that you can lose weight when the food you eat needs more energy to digest than the energy you provide. In this regard, Qilu Evening News pointed out that there is no real negative energy food, and most of the negative energy foods recommended online are plant foods with low energy and rich dietary fiber. These foods still have energy even if they are low in energy, and if they are eaten too much, they will accumulate some energy. As for the weight-loss products promoted under the banner of "negative energy", it is even more unreliable.
Most foods are easier to digest and absorb after processing. Some foods, after fine processing and other ingredients, not only greatly increase the energy content, but also taste more delicate and soft. You don't have to chew hard to eat, and you will eat more unconsciously. If you eat it for a long time, the risk of obesity will be greater. This kind of food includes white bread, crackers and cakes.
Some foods are low in energy and contain a lot of crude fiber. Even if it is pretreated, you should chew more. They have low digestion and absorption in the intestine and can promote intestinal peristalsis. Even if they eat more, the degree of energy accumulation is not great, and the risk of weight gain is relatively small. Such as celery, Chinese cabbage, leek, sweet potato and so on. But it doesn't mean that the energy required to consume these foods is greater than the energy they can provide, nor does it mean that they can be used.
Li Shuguang, a professor at Fudan University School of Public Health and a nutritionist, told Xinmin Evening News that an adult man needs to consume 2,400 kilocalories a day. 60% ~ 65% of this energy is used for the basic metabolism of human body, about 20% is used to maintain the normal study, activities and entertainment of human body, and the rest 10% is used to meet the special dynamic functions of food, such as digestion and decomposition. Therefore, the energy required to digest food cannot exceed the energy provided by the food itself.
Since there is no food that is getting thinner and thinner, how to treat the energy of food correctly? Xu Dong Lian, deputy director of the Nutrition Department of Jiangsu Provincial Hospital, said in an interview with Jinling Evening News that the human body needs to consume energy every day to maintain breathing, heartbeat, study and work. "If the energy intake is greater than the energy consumed every day, people's weight will increase, and for adults, there will be the possibility of obesity; If the energy consumed every day is the same as the energy consumed, then the weight will remain the same. If the energy consumed is greater than the energy consumed, the body will use its original reserve energy. At this time, the energy will reach a negative balance, and naturally it will be thin. " Losing weight is actually a dynamic balance process of energy intake and consumption in the body.
In addition, Shanxi Evening News also reminds dieters how to eat healthily and reasonably: in the process of losing weight, they can give priority to vegetarianism, eat more fruits and vegetables or miscellaneous grains with large volume and low calorie, and enhance satiety, thus reducing the phenomenon of repeated foraging, eating and even overeating due to hunger. However, while strengthening the intake of plant food, we should also ensure the balance of food and the human body's demand for nutrients, and properly eat foods rich in high-quality protein, such as low-fat milk, egg white, pure lean meat, fish and bean products. , so as to maintain the body's positive nitrogen balance, preserve our muscles and defend the essential trace elements and vitamins. We must also ensure the richness of food, that is, eat more than 12 kinds every day and more than 25 kinds every week. We must reduce the intake of high-calorie foods, such as fried, fat, high-sugar and high-fat foods and drinks. In addition, the intake of staple food should be reduced appropriately (4 Liang -6 Liang a day), and spicy food should not be eaten more.
This article is scientifically checked by Shen Yingjian, deputy chief physician of Nutrition Department of General Hospital of Jihua Group Company.