As we all know, eating too much big fish and meat, excessive fat intake, induces obesity, three highs... the incidence of cardiovascular diseases will also greatly increase. Many people keep their mouths shut for the sake of their health.
What more people don’t know is that simply eating less meat or even no meat does not mean that there is no fat in your diet! The "invisible grease" that makes you fat may be hidden on your dining table!
secretly, what kind of food is in the dark "span" What makes you "ineffective in lowering fat"?
The three invisible greases, have you stepped on the thunder?
01 The staple food is also the "fat"?The main ingredient of these staple foods is carbohydrates, which is generally called sugar .
When sugar is ingested in the diet, it is converted into sugar by saliva, pancreas and , intestinal juice_span3_span3_strong_span3_span3_span3, and span1_strong_span1. The glucose is transported to the liver, and is synthesized with free fatty acid released by fat cells, and then is manufactured into a new triglyceride , which is what we call fat.
In other words, if you do not control the intake of staple foods, even if you reduce the dominant fat in your diet, your blood lipids will still remain high. Overdose staple food is the number one "invisible fat" hidden on our table.
❖Tips:
02 Fruits will also become "fat"!
Like the staple food, high-sugar fruits led by lychee, if excessive, sugar will be converted into glucose and sent to the liver to make new triglycerides.
Therefore, high-sugar fruits such as lychees and bananas are the second largest "invisible oils" hidden in our aftertastes.
It should be noted that dragon fruit may not taste very sweet! Daily consumption should also be moderate~
❖ Tips: _p3span1
For women, it is 200 grams. If you eat high-sugar fruit , then you need to reduce it appropriately. For example, should be 250 grams for men and 150 grams for women .
03 The most "bad" fat- trans fatty acids _span0
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_span1p It is completely different from the natural lipid molecules.
There are many names for trans fatty acids in daily life, such as: _span3p _pstrong13p 1, yellow pstrong oil, span0p 1 Artificial vegetable yellow (milk) oil, artificial fat, hydrogenated oil, shortening, non-dairy creamer, etc.
Some foods that you are particularly familiar with, such as: milk tea, cakes, biscuits, bread, popcorn, French fries, chocolate, ice cream, coffee mate...These foods all contain trans fatty acid.
"Invisible grease" is everywhere. So, how do we "exhaust oil" in our daily diet to reduce fat correctly?
daily diet to drain,
dietary fiber "lead the charge"
wanted to "drain"In the cultivation of daily eating habits, we should first eat some foods that can block our absorption of fats. The best and most common of these is- dietary fiber .
The dietary fiber dissolves in water 1span will become watery span1 in the intestines, and it will become a watery span1 in the intestines. Layer sponge clothes , it will continue to absorb sugar, cholesterol and triglycerides passing through the intestinal tract, so that it is not absorbed by the intestinal tract and is excreted from the body, so it will not cause the accumulation of blood lipids.
I need to remind everyone that dietary fiber also has the function of excluding other nutrients, so it is best not to eat too much of other nutrients per day. Span3span to eat.
❖ common water-soluble dietary fiber foods:
seaweed, black fungus, oats and so on.In order to effectively prevent dyslipidemia , it is recommended to consume at least 25 grams of water-soluble dietary fiber, which is about 50 grams of kelp.
In addition, what other life tips can help us reduce fat intake?
Want to lower fat? "Go to the Three Treasures of Oil" at home to find out!
We all know that hyperlipidemia is closely related to high-fat diet, especially meat food.
Meat is not edible, but it needs to be effectively degreasing before eating. In fact, in our home, we have "span 3span " , which is the kitchen knife, green tea, bread slices .
1 chopper _span0 p 0But in fact, if is sliced thinner , the heated area of the meat will increase, and more fat can be eliminated during cooking, which reduces the body's excess fat intake.
2 green
green tea amount of lipid peroxide in blood can be prevented, reduced The amount of cholesterol in the blood.
But the green tea we are talking about here is mainly for meat, it can reduce the lipid of pan1span. Put the meat on a sieve, add with a little green tea and pour hot water on the meat , the washing process can not only make the meat more clean and hygienic, but also remove the excess fat from the meat, which is equivalent to giving The meat "take a bath".
3 bread slices 5 _strong16sp _span1sp After , dip the slice of bread into the food , because the slice of bread has a strong oil absorption capacity, which can minimize the fat content of the food.
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