10 minute fitness method reading notes (5/5)

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

1. You should have breakfast （ Don't miss meals ）： Breakfast is not easy to store .
2. 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 )
3. 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 .
4. Avoid extreme lack of heat ： Caloric deficiency 、 Blood sugar drops , Cause the feeling of fasting , It's a good way to use sugar properly .
5. 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 .
6. 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 .

1. 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 .
2. 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 .

1. Antioxidant enzymes
   SOD、 catalase 、 Glutathione peroxidase and other substances , Form the first defense system in the body .
2. 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 .
3. 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

1. Improve bowel movement , Make the body in the best condition
2. Promote the digestion and absorption of protein
3. Reduce cholesterol
4. Control the secretion of insulin
5. Remove harmful ingredients from food