When it comes to fat, many people avoid it, especially some runners who start running just to lose weight and become more beautiful, as soon as they hear that the food has oil, they immediately shake their heads and say, "No!
Of course, fat can accumulate and cause changes in body shape, but fat is also an important nutrient for maintaining normal physiological functions. Many people often have misconceptions or myths about fat, and today I want to dispel these myths for you.
(Image source: Sports Notes)
Myth 1: Fat is bad?
Fat is composed of carbon, hydrogen and oxygen, and can be divided into three types by the arrangement of different elements:
saturated fatty acid
The maximum amount of hydrogen atoms bound to carbon atoms is called "saturated" fatty acids. It is generally believed that although saturated fats are still necessary, they are more likely to make people fat than unsaturated fats, and excess saturated fatty acids also pose a risk of cardiovascular disease, and saturated fatty acids are found in higher levels in animal oils and animal foods.
Cis unsaturated fatty acids
Most of the natural unsaturated fatty acids are cis-form, and vegetable oils are more abundant. Because it is easy to deteriorate under high temperature, it is easy to rancid and unstable if it is not stored properly. For example, olive oil, canola oil, peanut oil, rapeseed oil, nuts and avocados all contain these fatty acids, which can reduce the "bad cholesterol" in the body, increase the "good cholesterol" in the body, and prevent cardiovascular diseases.
Trans-unsaturated fatty acids
A kind of unsaturated fatty acid, after changing the cis structure by the process of hydrogenation, it becomes a trans fatty acid, which can become semi-solid or solid, which is easier to transport, and also makes the properties more stable and not easy to deteriorate. Because of its higher stability than natural unsaturated fatty acids, it is widely used in food. In the early days, foods were only labeled with saturated fatty acid content, but usually those with low saturated fatty acid content will have a high trans fatty acid content.
Trans fatty acids are more likely to cause cardiovascular diseases than saturated fatty acids, which is very harmful to the human body, so many oil processors switch to processes that do not produce or only produce a small amount of trans fats, and many national regulations also require that the labeling of fats and fats in food must be labeled with "saturated fatty acids" and "trans fatty acids", which are easy to cause cardiovascular diseases.
To sum up, not all fats are bad, cis unsaturated fatty acids can effectively prevent cardiovascular disease. In exercise, all fatty acids can be used as a source of calories, but the impact of fat itself on the body is very different, but don't think that all fat is the devil because of choking!
Myth 2: More nuts and fats, less is better?
(Image source: 123RF)
"Nuts" refers to seed foods rich in oils, such as peanuts, sesame seeds, walnuts, cashew nuts, pine nuts, melon seeds, almond nuts and other seed foods. In the past, it was believed that this type of food was high in fat and fat, and it was not recommended to consume it regularly. With more and more studies confirming that nuts can be called "longevity and health" foods, it is recommended to consume them in moderation every day.
Nuts have been recognized as one of the "heart foods", the oils in nuts are mainly monounsaturated fatty acids, in addition to providing athletes with sufficient calorie sources, moderate intake also helps to maintain normal physiological metabolism, especially for athletes who consume a lot of physical energy, if the intake of fat in the diet is insufficient, it will lead to physical and mental fatigue, difficult to recover, and then reduce sports performance. For people who want to maintain their health through exercise, moderate nut intake is also conducive to increasing the concentration of good cholesterol in the blood, reducing bad cholesterol in the body, lowering blood lipids, and reducing the occurrence of cardiovascular diseases.
If you can eat nuts in your daily life, you can reduce the incidence of myocardial infarction, and the plant fiber in it also helps to prevent and treat digestion and constipation, and it is also of obvious help to reduce the incidence of obesity diabetes.
Myth 3: To lose belly fat, just do sit-ups?
Many people often think that they want to slim down their lower abdomen, so they keep doing sit-ups, thinking that this will eliminate fat in the lower abdomen, but this concept is actually wrong.
Fat is distributed throughout the body, and the breakdown of fat into fatty acids is transmitted to the cells of the whole body through hormones, and the body has no way to decide which part of the fat to be recruited to break down. Therefore, if you only exercise a specific part, the muscles will not necessarily use the adjacent fat, and only the local muscles will become stronger, but it will be difficult for the fat to change locally.
It is recommended that runners who want to sculpt their body should not only do local exercises, but try to choose low-to-medium intensity, long-term aerobic exercise;
As long as you have the right concept of fat intake and exercise effectively, you can not only reduce cardiovascular disease, but also use diet and exercise to maintain a good body.
安徒森(Antersun)-运动成就更好的自己 Get moving！Achieve your goal and Be a better person！