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10 minute fitness method reading notes (5/5)
2022-07-05 12:43:00 【NLP journey】
The first 5 Chapter Maintain health , Strengthen the relationship between physical strength and diet
1. I feel physical decline , What kind of diet can make me strong ?
In terms of Nutrition , So-called ” Create a strong diet “, It refers to maintaining a balanced diet of various nutrients .
A balanced diet starts from ” Three nutrients ”( protein 、 carbohydrates 、 fat ) Think about the intake method . stay 3 Macronutrients , Particular attention must be paid to proteins , Often insufficient intake .
In addition to the composition of the body and the source of heat 3 Besides macronutrients , vitamin 、 Minerals and other micronutrients are also essential .
Then there are the widely noticed nutrients such as acid substances and food fiber .
On the basis of the above basic points , Through three meals a day , Supplement the body with enough calories and nutrients .
Foods rich in protein have less fat meat 、 fish 、 eggs 、 Soybeans and dairy products . Cake is not the one with high carbohydrate content 、 Biscuits , It is Steamed Rice 、 bread 、 Noodles and potatoes .
protein 、 carbohydrates 、 fat 、 vitamin 、 minerals 、 Acids and plant fibers Nutrient supplements should be complete . The amount of supplement varies according to different purposes .
2. I want to lose weight , In order to lose weight successfully , What are the key points to pay attention to in diet ?
The basic way to lose weight is to consume more calories than you take in . Preparing to lose weight 、 When you lose weight , You can't just think about food , Improve the basic metabolic level of the body , It is more effective to increase the heat consumption of the body .
The key to losing weight is diet + motion , That is, the mistake of taking proper nutrition , At the same time, increase muscle mass , So as to eliminate body fat .( The increase of muscle mass will improve basic metabolism )
Diet designed to lose weight , Be sure to pay special attention to eating enough protein .
Even in order to lose weight and diet , Fat intake , Of total calories taken 10%~20%, And mainly essential fatty acids .
Weight loss is mainly about reducing fat and increasing muscle , The function of strengthening muscle is to improve basic metabolism , Make it easier to lose fat .
3. Dietary essentials to reduce fat
- You should have breakfast ( Don't miss meals ): Breakfast is not easy to store .
- Maintain a balanced diet : Staple food ( Steamed Rice 、 bread 、 Facets )、 The main course ( meat 、 fish 、 egg 、 Soybeans, etc )、 Deputy food ( vegetables 、 Seaweed 、 tubers )+2( Fruits 、 Milk, etc )
- Don't eat too fast : When eating food, the glucose content in the blood increases , The rise of blood glucose and insulin concentration will stimulate the appetite Center , People feel full , It takes about 20~30 minute , Chew well , Don't eat too fast .
- Avoid extreme lack of heat : Caloric deficiency 、 Blood sugar drops , Cause the feeling of fasting , It's a good way to use sugar properly .
- Control sweets and greasiness : Dishes and desserts using cooking oil are easy to turn into fat in the body ,1 Grams of fat can produce 9 Kilocalories . So don't eat too much .
- Limit alcohol
The key is nutrition balance , Eat breakfast in time , Eat slowly .
4. For the purpose of fitness , How to eat breakfast effectively 、 Lunch and dinner ?
The main point of dinner intake is to fully supplement protein , Fat intake is correspondingly reduced .
The intake time of three meals is arranged at the same time . Eat three meals at the same time every day , It plays a positive role in adjusting the biological clock in the human body , It can prevent insomnia 、 Sleep disorders such as light sleep .
Diet and work and rest rules affect each other , It plays an important role in health .
5. Essential fatty acids
Essential fatty acids are indispensable fatty acids for human body , It cannot be synthesized in the body , Must be taken from food . Yes n-3 Type fatty acids and n-6 Type fatty acids . It not only has the function of maintaining the normal function of the body , In the field of preventing lifestyle diseases , Also very eye-catching .
- n-3 Type fatty acids include a Linolenic acid 、EPA、DHA etc. , Alpha linolenic acid in vegetable oil 、 soybean 、 Walnuts are rich .EPA and DHA It is called healthy fish oil , In saury 、 Eel and sardine are abundant .
- n-6 Type a fatty acids include linoleic acid and gamma linolenic acid . Usually contained in nuts , soybean 、 walnut 、 Sesame also contains more linoleic acid .
In addition to essential fatty acids , There are also some essential amino acids that need to be ingested through food .
6. Antioxidants
What is reactive oxygen species :
Oxidation reaction in the body , Oxidize the body (“ Rust ”) The effects of , Eventually, it causes various lifestyle diseases such as aging and cancer .
Humans rely on oxygen to maintain life , The body always produces “ Reactive oxygen species ”. Reactive oxygen species have “ oxidation ”、 The powerful effect of killer cells , Recent studies have shown that , Reactive oxygen species are the cause of aging body functions and various lifestyle diseases .
To combat the harm of reactive oxygen species , Protect the body from oxidative damage , Antioxidants play a considerable role . Antioxidants can be roughly divided into enzymes 、 Vitamins and other antioxidant substances .
- Antioxidant enzymes
SOD、 catalase 、 Glutathione peroxidase and other substances , Form the first defense system in the body .- vitamin
vitamin E、 vitamin 、 vitamin B Group etc , It can not only help antioxidant enzymes work , It also has direct antioxidant effect . When taking, it is more obvious to combine multiple kinds .- Plant chemical composition 、 micromineral
Plant chemical composition is an antioxidant component in plants , There are carotenoids 、 Polyphenols and other kinds . Besides , Selenium is a trace mineral with antioxidant effect , Others such as magnesium 、 zinc 、 iron 、 copper 、 Manganese and other minerals also have the function of enhancing the antioxidant effect of antioxidant enzymes .Through colorful vegetables and fruits , Can fully absorb the antioxidant substances of plants
Vegetables and fruits are an integral part of the daily diet .
7. vitamin 、 What is the effect of minerals on fitness
vitamin A、 vitamin B Group 、 vitamin C、 vitamin E
iron 、 calcium 、 zinc 、 potassium 、 magnesium 、 chromium
The characteristic of vitamins and minerals is that they cannot be absent , Not much .
8. Dietary fiber
What is dietary fiber
Indigestible polysaccharides contained in plant foods . Including water-soluble and insoluble . Insoluble fiber has the function of expelling harmful substances out of the body , Water soluble fiber plays a role in glucose metabolism and maintaining the normal concentration of cholesterol .
The role of dietary fiber
- Improve bowel movement , Make the body in the best condition
- Promote the digestion and absorption of protein
- Reduce cholesterol
- Control the secretion of insulin
- Remove harmful ingredients from food
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