Now the living standards have improved, and more and more foods are available for us to choose from. However, with the diversification of food, the obesity rate is getting higher and higher. If the body is too obese, it will not only affect a person's appearance, but also affect physical health. Therefore, people are paying more and more attention to the management of their own figure.
Now many people have joined the ranks of weight loss, but everyone should be careful not to lose weight blindly. First of all, you must understand what the standard of obesity is.
1
What is the definition standard for obesity?
, body mass index BMI, is the square of weight divided by height.
BMI normal value should be between 18 and 24. If >24 is overweight, >28 is obese.
Everyone can calculate their own BMI value based on their height and weight. If it falls within a reasonable range, you don’t need to lose weight, but if you are overweight, you need to take action quickly.
2. Another measure of obesity can also be seen if there is abdominal obesity. Belly obesity is more likely to lead to the occurrence of cardiovascular and cerebrovascular diseases .
If the waist circumference of a female friend exceeds 85 cm and the waist circumference of a male friend exceeds 90 cm , it is abdominal obesity. At this time, you must lose weight in time to avoid the occurrence of cardiovascular and cerebrovascular diseases due to excessive waist circumference.
2
What are the factors that cause obesity?
, genetic factors
There are some people who are obese because they have a tendency to aggregate family . Most obesity has many genetic factors, and some obesity is caused by single gene mutations.
2, Improper diet
In normal times, if you often eat high-sugar, high-fat, and high-calorie foods through , such as hamburgers, fried foods, desserts, etc., it is easy to cause obesity.
3. Lack of exercise
Now physical labor is reduced, has been sitting for a long time and is seriously lacking in exercise. causes the energy intake in the body to be unable to be consumed in time, and it is easy to cause obesity if it accumulates in the body.
4, Mental factors
If you have a long-term mental stress or are over-tensioned, anxiety will cause excessive excitement of the sympathetic vagus nerves. causes more endocrine insulin , decomposes glucose in the body, thereby increasing appetite and consuming too much food to cause obesity.
5, endocrine regulation abnormalities
The hypothalamus is an important part of regulating the body's energy balance. There are various appetite-regulating neurons. When the nerve center is dysregulated, it will cause obesity when the regulation is disordered.
6, intestinal microbiota dysfunction
Some obese people have obesity because of intestinal microbiota dysfunction. , that is, the proportion of beneficial bacteria and harmful bacteria dysfunction , has the role of obesity in the pathogenesis of obesity and may promote inflammatory response and cause obesity.
Many people first break their staple food during weight loss, and most people find that this method loses weight particularly quickly. Why?
3
Why did your weight drop immediately after stopping eating rice and noodles? The doctor will tell you the truth.
m2 contains a large amount of carbohydrate . After ingesting carbohydrates, it will be decomposed into small molecules such as glucose in the body. waits until the body consumes enough glucose, and the remaining carbohydrates will be converted into fat and glycogen and stored in the body.
If we do not eat rice and noodles, the body lacks glucose supply. At this time, the body lacks energy and consumes the fat stored in the body, so the weight drops faster. However, when we resume our diet, the body begins to store fat again, so the weight will rebound quickly. Moreover, not eating rice and noodles for a long time will also bring great burden to the body.
4
What harm will it bring to the body if you don’t eat rice and noodles for a long time?
malnutrition
Although our staple food is mainly carbohydrates, it can also provide energy for our human body. If we do not eat staple food for a long time, it will lead to the body's lack of carbohydrates. cannot replenish energy for the body in time, which can easily lead to malnutrition , resulting in low blood sugar, fatigue, palpitations and other symptoms.
gastrointestinal problems
Long-term failure to eat rice and noodles will cause the body to be particularly prone to hunger. When hungry, the concentration of gastric acid protease is relatively high, which can easily lead to self-digestion of the gastric mucosa. If is severe, gastritis gastric ulcer may occur. , and excessive hunger is also prone to overeating, causing acute gastric dilation .
Liver and kidney problems
For a long time, not eating staple food may lead to a lack of carbohydrates. At this time, the body will decompose fat and protein to provide the energy needed by the human body. protein is mainly catabolized and metabolized in the liver. At the same time, protein catabolization and metabolism will produce urea , creatinine, uric acid and other substances. needs to be metabolized by the kidney, which will increase the burden on the liver and kidneys in the long run.
5
How should you eat staple food correctly during weight loss?
Dispossible combination of meat and vegetables and coarse and fine
Dispossible combination of meat and vegetables and coarse and fine
Dispossible combination of meat and vegetables and coarse and fine . Eat more corn, oats, brown rice , red beans or mung beans , and choose rice or white flour with a relatively low processing level, because contains a lot of vitamin B and dietary fiber to stimulate gastrointestinal motility.
You can also choose low glycemic index grains as staple food. The lower the glycemic index , the higher the gastrointestinal tract, it can prolong the absorption of glucose by the gastrointestinal tract and prevent too much blood sugar fluctuation.
avoid eating essence white rice noodles
Essence white rice noodles will lose some nutrients during the processing process, destroy dietary fiber, shorten the time it stays in the gastrointestinal tract, and break the stability of blood sugar. During the weight loss period, everyone should control their energy intake to about 1,400 kcal .
