People's Daily Online reporter Yan Yan
In summer, people's desire to lose weight is getting stronger and stronger.
The diet in summer is lighter, and the appetite for three meals is not so good, but there are always people who will gain weight in summer. Why is this?
"We sweat a lot in summer, and everyone wants to drink water, and they always want to drink some sweet water or eat fruits and cold drinks. This will make the human body take in too much sugar." School of Food Science and Nutritional Engineering, China Agricultural University Associate Professor Fan Zhihong said in an interview with a reporter from People's Daily Online that if the water is sweet, he will drink a lot of sugar.
Even a "lightly sweet" mung bean soup contains at least 6% sugar.
Eating fruit will also eat a lot of sugar.
The small watermelon varieties sold on the market now have a sugar content between 8% and 13%.
Eat ice cream and ice cream, and you have both sugar and fat.
Fan Zhihong said that the protein content of these things is very low, and the B vitamins are also very small, so the energy supply ratio of carbohydrates is particularly prone to increase in summer, and the energy supply ratio of protein decreases.
At the same time, in the hot summer, many people are afraid of the sun and are reluctant to go out for activities. The amount of exercise decreases and energy consumption decreases.
"More sugar, less protein, and lack of exercise. This can easily lead to an increase in body fat rate and a decrease in muscle mass. Although the weight gain is not much, the proportion of fat is smaller than that of muscle, and loose fat replaces part of the firm muscle. The child is bloated a lot." Fan Zhihong said.
Fan Zhihong reminded that some people often eat fruit instead of a meal in summer.
The weight may be slightly reduced at the beginning, but in the long run, it will cause mild protein malnutrition edema due to malnutrition, but it will become more "fat".
At the same time, due to malnutrition, people will be particularly lazy, weak, tired and lethargic, and do not want to exercise.
Even if you still exercise, your physical strength will decrease, and the effect will not be as good as before.
"It is not difficult to maintain a firm and slender figure in summer." Fan Zhihong gave the following 8 suggestions.
1. Don't be too greedy for fruits, eat at most 1 catty per day.
Do not use watermelon and other fruits as a substitute for meals, especially those who eat less fish, meat and eggs, those with poor digestion and absorption ability, those with a soft abdomen and low physical strength, and it is not suitable to eat too much fruit.
2. If you sweat a lot in hot weather, eat some salty dishes appropriately.
Some diets that only eat fruit can lose weight in a few days. They use high-potassium and low-sodium foods to excrete water from the body, not really reducing body fat.
However, sweating will lose sodium salt, and always eat fruit without salty food, which will make people tired and weak, and the calories consumed by physical activity will decrease, but it is easier to gain weight.
3. Eat the staple food normally, eat eggs and milk every day, eat one kind of fish and meat every day, or use soy products instead.
Adequate protein and B vitamins are necessary conditions for weight loss. If you replace the staple food with fruit, although there are enough carbohydrates, there is too little protein, which is a disguised reduction of protein, which will lose muscle and cause malnutrition.
4. Cook properly with less oil.
Changing frying and stir-frying to cooking and cold salad can save a dozen or 20 grams of oil a day, and reduce the intake of one or two hundred kilocalories.
5. Drink less sweet drinks and less cold drinks.
If you can’t drink plain water, you can drink unsweetened multigrain porridge, unsweetened bean soup, rice soup, barley tea, light oolong tea, light lemonade, etc. In short, try to use a method that has no sugar and a little fragrance to replenish water.
6. Replace cold drinks with protein-containing drinks such as milk, soy milk, and yogurt.
Milk, yogurt, soy milk, etc. can not only add protein and vitamins, but also add water.
If you really want to drink it cold, you can drink it chilled.
7. Insist on exercising to maintain muscles.
Under the premise of avoiding heat stroke, there should be 20 minutes of activity in the sun every day, and vitamin D can also be supplemented.
Studies have suggested that too little vitamin D is also associated with obesity risk.
And with enough exercise, three meals a day will not be fat.
8. Go to bed on time and eat less supper and high-calorie snacks.