"My God, why is my belly getting bigger and bigger!" Dietitian Zhao Hanying pointed out that many side effects of the epidemic have been seen clinically, that is, many people have become "fat thieves" because everyone is active during the epidemic Fewer people, and now that delivery is very convenient, people start to eat frantically at home, and a certain group of people secretly get fat; and the characteristic of "fat-stealers" is their "big belly"! How to get rid of a stubborn belly?
Zhao Hanying, a nutritionist, said that she has seen many cancer nutrition clinics for many years, and found that she is worried and afraid, and the first victim is the liver. Clinically, it has been found that people who are stressed have one thing in common, that is, their stomachs are very large, and they are worried about being scolded by the boss every day. Such emotions will affect metabolism. In addition, overeating will also cause visceral fat to increase.
Want to lose weight? Zhao Hanying said that you must first understand your visceral fat index and body fat rate, and then increase the amount of dietary fiber in each meal, and consume 1 to 2 fists of vegetables, such as mushrooms, fungus, cabbage, red peppers, Yellow peppers...you can, remember to be sugar-free. In addition, it is necessary to ingest good fats such as OMEGA-3, to bring out bad oil by eating good oil. OMEGA-3 is usually found in fish. Vegetarians can refer to linseed oil, perilla oil, etc. It should be noted that these Oils cannot be cooked at high temperatures.
In addition, studies have found that exercise is necessary to reduce visceral fat. Diet adjustment can reduce visceral fat by about 70%, and 20% is combined with aerobic and muscle strength exercises. It is recommended to do some simple exercises such as jumping and jumping (approx. 200 times)Or climb the stairs; the last 10% is related to psychological stress, so the idea is very important, try to see some positive things and think positively.
Zhao Hanying emphasized that excessive amounts of refined starch will cause blood sugar to rise rapidly after a meal. In addition, without exercise, insulin will convert blood sugar into fat and accumulate directly on the stomach. Therefore, it is not only necessary to reduce the "sugar" on the side of rice, but also halve the "sugar" on the side of unitary. Choose high-fiber starches to replace refined starches, such as sweet potatoes and corn, which are high-fiber starches and can also stabilize blood sugar.
Fried food denatures proteins and absorbs a lot of edible oils. Fried ribs and fried chicken legs commonly found in bento shops, these animal-based proteins are rich in fats and oils, and when they are fried to a crispy texture, they will absorb a lot of fats. At this time, if unnecessary fat is eaten into the body, and there is no exercise, it will directly accumulate on the stomach. It is recommended to use boiled, steamed and roasted food instead.
Mainly vegetables, such as black fungus, bamboo shoots, broccoli, tomato, cabbage, Chinese cabbage, etc. These vegetables contain a large amount of dietary fiber, which will absorb the bile acid in the body and discharge, and will not stay Body fat is slowly formed in the body, and it can also avoid excessive blood fat.
Zhao Hanying suggested that you try to supplement soy products every day, such as tofu, dried bean curd, edamame, soy milk, etc., to replace the pork you might otherwise eat, lamb, beef, red meat. Because in comparison, soy products have less cholesterol and less fat content.
◎ Image source/Provided by Dazhi Image/shutterstock
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