In many people's eyes, vegetarians can definitely lower blood fat. This is wrong. "Eat less fat, the body will be less fat" is a misunderstanding.
Mr. Yang had a lot of entertainment and no meat. People didn't reach the middle age but became blessed as KFC grandfather. Six months ago, he was diagnosed with hyperlipidemia, fatty liver, and he had no meat. He decided to take a full-course vegetarian diet. He could hardly see a little meaty meal for almost three meals a day. Even eggs and milk could not be touched. Six months later, he reconsidered with confidence, but found that although the indicators in blood lipids decreased slightly, but triglycerides remained high, low-density lipoprotein cholesterol (bad cholesterol) is also high. What's going on here? Can not even shake your body fat?
Associate Professor Chen Chaogang, Director of Clinical Nutrition at Sun Yat-Sen Memorial Hospital, Sun Yat-Sen University, said that the human body has a complete set of complex physical mechanisms, and the factors that affect blood lipid synthesis and metabolism are quite complex. When the body lacks something, it can cause a series of body reactions. Therefore, it cannot be simply understood as â€œeat less oil and less fat in the bodyâ€. Just controlling the intake of meat and cholesterol, abnormal blood lipid conditions may not be improved, if not vegetarian, may even increase blood lipids.
The three major reasons why you know how to lose weight
Reason 1: Converting staple food into fat
For example, if the meat is full, once you quit meat, many people will eat more staple foods like rice and noodles to increase their sense of fullness, and you will never be hungry. However, the modern staple food is very delicate and contains a large amount of easily-absorbed carbohydrates. If excessive intake exceeds the needs of the body, it will be converted into triglyceride in the human body and stored. In the long run, high cholesterol is inevitable.
Reason two: lack of dimension B affects fat metabolism
B vitamins are involved in the regulation of sugar and lipid metabolism, and promote their conversion to calories and consumption. Vitamins B1, B2, and B6 are rich in milk, eggs, meat, and fish, so vegans are most likely to lack B vitamins. If vegans lack B vitamins, they can cause metabolic disorders of sugar and lipids and affect energy. Consumption.
Reason 3: Some "vegetarian" oils are heavy
Some people who love beauty rarely eat staple foods and encounter less, but blood lipids are high year after year. What's going on here? It turns out that vegetarians can also cause high cholesterol. For example, Mr. Yang himself likes to eat nuts, chestnuts, peanuts, walnuts and other nuts to keep his health. Desserts such as desserts and milkshakes are also his heart. Nuts have a high fat content and sugary sweets. This diet can easily lead to excessive fat intake.
In addition, there are many cooking oils and vegetarians who like to eat fried tofu and stir-fried rice noodles will also have this problem.
If the body mass index (body mass index = actual weight/height squared) exceeds 24 kg/m2, you should consult a hospital nutritionist to further control the diet.
It is recommended that hyperlipidemia patients exercise for more than half an hour (or walk 6000 steps) daily. If you are overweight, increase it to 45 minutes or 1 hour.
If the dietary control alone has no significant effect for 3 months, or when the blood lipids are moderately high, dietary therapy is no longer sufficient, and lipid-lowering medications should be added under the guidance of a doctor.
Reduce blood fat, remember "more than three less"
In summary, hyperlipidemia is not suitable for complete vegetarianism. So, how to reduce fat? Chen Chaogang said that it is a relatively reasonable dietary structure for Shaozhe Duo Su, who found that people with high cholesterol can use the following â€œthree more and three lessâ€ dietary principles.
More than three
That is more fruits and vegetables, more coarse grains, more beans.
Each meal is guaranteed more than half a catty of vegetables, 2 servings (about 200 grams per serving) of fruit;
Peanut, seeds and other nuts have high fat content, two or three times a week, about half a time.
Oats, millet, corn, sorghum, and other coarse grains are helpful for lowering blood lipids. It is recommended that some coarse grains (80 grams or more) be used every day to replace fine rice noodles.
Soybean and its products can replace some meat;
Mung beans, red beans, lentils and other beans can be used as coarse grains instead of some refined grains.
That is, less edible oil, less high fat and high cholesterol foods, less sweets and beverages.
Avoid the consumption of any animal oil. All kinds of vegetable oils will be exchanged for consumption. The daily control is within 25 grams (equivalent to 1 spoon per meal);
Minimize eating out and eating processed foods;
Animal viscera, caviar, shrimp, crab yellow, squid (dry), squid (dry) and other high cholesterol content, fat, pork, pork ribs, chicken skin, duck skin and other fat content is high, do not eat as; yolk cholesterol content High, but lecithin can promote cholesterol metabolism, eating 3 eggs a week is appropriate;
Try to avoid sweets, drinks and snacks.
The food that the average person ingests should be like this: water 1200ml, cereals 250-400g, vegetables 300-500g, fruit 200-400g, livestock and poultry meat 50-75g, fish and shrimp 50-100g, eggs 25-50 grams of milk, 300 grams of fresh milk or a considerable amount of dairy products, 30 to 50 grams of soybean or equivalent amount of soy products, cooking oil 25 to 30 grams, 6 grams of salt. For hyperlipidemia patients, meat and cooking oil should be slightly reduced. Half of cereals should be coarse grains, milk should be low-fat milk, and fish and shrimp should be used as substitutes for livestock and poultry meat. Daily drinking water should be increased to 1500 ml or more.
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