Don't want to be fat, old, and ugly?
Want to lose weight? Want to be white and beautiful? Want anti-aging? Let's start with "sugar control".
The author of this book is Zenji Makita. He has been a diabetes specialist for 38 years and is the dean of AGE Makita Specialist Hospital and a doctor of medicine. has published academic papers in " New England Journal of Medicine ", "Science", "Lancet" and other world magazines. He has published many best-selling works in medicine, health, and diet, which are deeply loved by the public.
In this book, he summarized many principles of healthy eating. Among them, the three most important principles are sugar control. The second is the primitive diet. The third is to have healthy eating habits.
1. Sugar control
If a person who wants to lose weight is faced with two choices, the first is a buffet steak lunch, which is a set meal that you can eat any steak, and the other is a serving Soba noodles boiled in water. Which one do you think you should choose? Many people will choose the latter. But this is just wrong.
Even if you reluctantly cut your love and give up eating steak and choose to eat soba noodles , you will not lose weight. Instead, choose a steak lunch. Even if you eat a few steaks, you won’t get fat, but instead Will be thin. Because the real cause of obesity is only "sugar".
Excess fat will only be excreted through stool.Unexpectedly, the fat eaten will not stay in the body, and the sugar will be 100% absorbed by the body.
As food, carbohydrates are decomposed into glucose and fructose after ingested from the mouth, such as rice, bread, steamed bread, potatoes, etc. will eventually be decomposed into glucose after being absorbed and released into In the blood.
At this time, if you take too much sugar, the glucose in the blood will increase. If you don’t make any effort, the blood sugar level will rise too high, and the pancreas will release insulin to deal with the excess glucose. will The excess glucose is converted into glycogen and stored in the liver and muscle cells.
However, the storage of glucose in the cell in the form of glycogen is limited, so the excess glucose will be converted into neutral fat , which is triglyceride . This is the real cause of obesity.
Many middle-aged men are troubled by bulging generals. In fact, the fat in the belly is not because of eating too much meat, but because of excess sugar intake and excess glucose conversion Become a triglyceride.
Sugar can not only cause obesity, sugar can also make you age and ugly.
Humans have been "oxidized" and " saccharification " from the very beginning of life. What is "oxidation"? For example, cut an apple and put it in the air for a period of time,The surface will change color.
is the oxidation reaction that occurs after contact with air. We humans continue to inhale air, our body will also produce an oxidation reaction, just like "rust".
What is "glycation"? Glycation is the aging reaction that occurs after protein, lipid and glucose are combined. Just like the cake is baked into a browned yellow, "saccharification" makes our body "zoom".
What's more frightening is that protein, lipid and glucose combine to produce a malignant substance called AGE (Advanced Glycation End-products).
30% of the protein in our body is collagen. As shown below.
Collagen is made up of fibers, like three threads, the stretch of these fibers maintains its elasticity. However, because AGE is attached to it, it becomes unable to stretch freely and loses its elasticity.
As a result, wrinkles are formed on the superficial skin, and stains are formed where AGEs accumulate. This is the aging phenomenon of the skin.
In this way, you can imagine how terrible the excess glucose content in the body would be. You definitely don't want wrinkles and stains on your face?
Modern people have unconsciously ingested too much sugar. The sugar here not only refers to what you can see in daily life, but also the invisible "sugar".
A 500ml bottle of cola contains about 54 grams of sugar.Equal to the sugar content of 13 sugar cubes. The sugar content of a bowl of udon noodles is about 53 grams, which is almost the sugar content of 13 cubes of sugar. Not to mention all kinds of desserts.
So how do we control sugar intake? The author divides sugar into 5 categories according to the severity of sugar.
The first category is to quit immediately, such as canned coffee, fruit juice, and soft drinks. Get in the habit of drinking water or tea when you are thirsty.
Type 2 try to quit, sweetened snacks, various dessert cakes.
Type 3 is properly quit, fruit , because the current fruits have been improved to have a high sugar level, which is different from the natural fruits in the past.
There is a very realistic example around me. In order to lose weight, my friend decided to eat only fruits and not meals, no vegetables and staple foods, but only fruits. As a result, she persisted for half a month and did not lose any weight. In the end, give up.
Category 4 and Category 5 are for reasonable consumption, such as white rice, bread, udon noodles, potatoes, etc. There is no problem with normal consumption, but the amount should be controlled. If you eat too much every meal, you will still get fat.
2. The original diet
The author believes that humans are born with immunity against diseases,But because of the daily bad diet, the immune function will gradually deteriorate, and cancer is a typical example.
then put forward the point that does not eat unnatural food . The author believes that "unexpected" food ingredients will destroy the body's immune system. For example, in order to preserve the good appearance of the food, chemical substances are added to the food. For example, priority is given to efficiency and company interests, while excessive pesticides are sprayed.
These chemicals and pesticides are the enemies of the immune system.
Therefore, a healthy diet is the guarantee of the immune system. Don’t eat foods that your great-grandmother doesn’t recognize (those synthetic foods), don’t eat foods that add too many chemicals, adds a long list of chemicals, and basically can’t be called “food”.
3. Have healthy eating habits
The author gives some suggestions on healthy eating habits. Below are the 4 most important ones.
1. The correct order of eating.
The correct order of food intake is vegetables, protein, and carbohydrates.
means that a meal must first eat vegetables, then meat, and finally rice or noodles.
2. Eat small meals more often.
like eating 6 rice balls a day,Rather than divide it twice when you are hungry, eat three each time. Not as good. Eat one flower every two hours and eat up the rice balls in 12 hours. Eating this way will not make you fat.
3. Drink plenty of water.
Drink plenty of water. Simply by diluting the concentration of sugar in the blood, you can lower your blood sugar level. (This least suggestion is the lowest cost and the simplest and most feasible).
4. Reasonably plan the amount of meals.
The amount of meals in the morning, lunch and evening "3: 5: 2" is ideal. , Reduce the amount of dinner and increase the amount of food during the day. This is an absolute principle .
The body is the capital of the revolution. A healthy body starts with good eating habits. Whether to lose weight or not? Even if it’s just for health, we all have to start controlling sugar.
Let the diet return to the original, let the health go home. I hope this article on healthy eating can give you some inspiration.
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