and “weight loss” is a hot topic. We all know that diet and exercise are the key to lose weight. But in fact, in order to lose weight, you must eat more nutrients to help you lose weight if you want to “burn” excess body fat through exercise. Essential sugars
1. Many weight loss books tell dieters to avoid sugar. Many people even don’t eat staple food in order to lose weight, which is wrong and dangerous. The complete oxidation and decomposition of fat in the body requires the participation of glucose. If the body lacks the necessary glucose, the fat can not be completely “burned” and can only be decomposed into ketone bodies, which are toxic and will cause harm to health; the central nervous system such as the brain can only consume glucose for energy supply. Therefore, each person should eat at least 100 grams of carbohydrates per day, equivalent to about 150 grams of rice or wheat (raw weight). B vitamins
2. Most of the B vitamins are closely related to energy metabolism. They are coenzymes of energy metabolism enzymes. In order to improve the weight loss effect of exercise, it is necessary to enhance the energy metabolism of the body, which requires increasing the intake of vitamin B. Adequate intake of B vitamins, especially B1 (thiamine) and B2 (riboflavin), is the premise to ensure the vigorous energy metabolism during physical exercise. The exercise process of vitamin C
is a process of oxidative phosphorylation in the body, which can produce a large number of reactive oxygen radicals, which can cause oxidative damage to the body. Vitamin C is an important antioxidant molecule in the body, which can effectively remove reactive oxygen radicals and reduce body injury.
4. The key mineral elements
iron participate in the process of oxygen transport and tissue respiration in vivo. During exercise, energy metabolism and fat burning need sufficient oxygen, which requires adequate iron intake to ensure hematopoietic function and oxygen transport. Zinc is the component of metal enzyme and activator of enzyme. There are more than 100 kinds of enzymes in the body that need zinc participation. Only by taking enough zinc can we ensure the smooth metabolism of material and energy in the process of exercise. Chromium is widely distributed in the body, which can promote the utilization of energy substances such as glucose, increase the growth of muscle and the burning efficiency of fat. High quality protein high quality protein is the material basis of promoting muscle growth, because the main component of muscle is protein. Adequate intake of high-quality protein can promote the combustion efficiency of muscle on fat and improve the weight loss effect of exercise. At the same time, the proportion of muscle in the body tissue increases, so that the proportion of fat tissue decreases, so as to achieve the effect of fitness and body building.
can be seen from the above, if you don’t eat any food, you will not only not lose weight, but also greatly reduce the effect of weight loss. Paying attention to diet balance and nutrition and health is the best way to lose weight. ▲