Are you surrounded by friends who don't eat meat? They seem to have received the favor of Heaven, and they can easily maintain their figure without deliberate exercise
Many people think that it is the cause of physical fitness, but in fact, it is mostly related to metabolism.
1
Increases metabolism
There are four big benefits
Metabolism is an important feature of life and is also the "engine of the human body" responsible for burning calories, which converts food into energy and metabolizes it out of the body.
1 Improve metabolism, the key is to improve the basal metabolism
Metabolism mainly includes three major sources of energy consumption:
(1) Basal metabolism, that is, the calories required to maintain life functions such as heartbeat, respiration, body temperature, and organ operation at rest, which account for 60-70% of the total calorie consumption;
(2) Activity metabolism, that is, the calories generated by exercise, walking, work, etc., account for 20-30% of the total calorie consumption;
(3) Dietary thermogenic effect, that is, the calories consumed in the process of food digestion, account for 10% of the total calorie consumption.
It can be seen from this that nearly 70% of the total calories ingested by adults every day are used in basal metabolism, so we often say that improving metabolic capacity is actually to improve our basic metabolism.
And people who also eat 2000 kcal, with a good basal metabolic rate, even if they are lazy to move less today, they will not have more calories to hoard, and it is not easy to gain weight.
In addition to not being prone to obesity, higher basal metabolism can also bring these benefits:
2
Appropriately increase basal metabolism
There are 4 big benefits
1 The mood will get better
The sympathetic and parasympathetic nerves control our emotions, and when the metabolism is slow, the nutrients carried by the blood cannot be transported to the nervous system in time, and the human body is prone to negative emotions such as anxiety, depression, and irritability.
Raising the metabolism and nourishing the nervous system may improve a person's mood and make people more active and happy.
2 Delay aging
The body's circulation is accelerated, the blood circulation is good and the amount of oxygen is increased, some metabolic toxins and waste products can be better discharged from the body, and the skin will naturally be smoother; at the same time, it can also decompose senescent cells, which can make people more youthful and energetic.
3 Promote blood circulation
Increased metabolism increases the efficiency of blood circulation, and warms hands and feet as body temperature rises; in addition, increased metabolism makes nutrients easier to be absorbed, and the speed of blood vessel repair is also increased, which can reduce the occurrence of cardiovascular disease.
4 Can strengthen the immune system
White blood cells exist in the blood, is the front line of the immune system, and the metabolism is good, the blood is unimpeded, the cell renewal is fast, which means that the white blood cell is increased, then the immune system is improved, and the body is naturally healthy.
3
Reasonably promote metabolism
Use the 3 major nutritional magic weapons
With the increase of age, metabolism will further slow down, especially after the age of 30, the body's metabolic rate will decline at a rate of 1% to 2% every 10 years; coupled with modern people due to sedentary, sleep deprivation, excessive dieting and other reasons, the phenomenon of metabolic slowdown is more common.
So, how do we improve the work efficiency inside the body and develop a lean physique?
1 Increase the proportion of protein in food
On the one hand, the thermal effect of protein is much higher than that of fats and carbohydrates, that is, the body needs more energy when digesting proteins, which in turn increases metabolic efficiency;
On the other hand, protein has a stronger feeling of fullness, which can reduce the total amount of food eaten, and can also prevent you from overeating;
In addition, it can also help you maximize the muscle mass in your body during weight loss and fat loss. While one pound of muscle can consume 7-10 calories per day, the same weight of fat can only consume 2-3 calories per day.
It is recommended to consume high-quality protein at every meal, including meat, eggs, milk, and legumes.
2 Intake of adequate minerals (1) calcium
Calcium is involved in the entire life process of our human body, from bone formation, muscle contraction, heart beating to brain thinking activities, as well as endocrine and immune systems are inseparable from calcium.
That is to say, the human body needs to consume a certain amount of calcium every day to maintain the body's normal metabolism and enhance the body's ability to adapt to the surrounding environment.
Note: There are many foods that help us supplement calcium, such as green leafy vegetables rich in vitamins, meat, etc., but the most recommended calcium supplement by experts is milk - 100 ml of milk contains about 100-120 mg of calcium, followed by it also contains lactose, casein phosphopeptides, various vitamins and minerals, which can promote the absorption of calcium.
In general, about 250ml of milk per person per day is basically enough, and the elderly, children, pregnant women or people with special needs can be doubled, that is, 500ml per person per day.
(2) Iron
Speaking of iron, we can first think of its "blood replenishment" function, in fact, it is also very important for maintaining metabolism - iron is directly involved in the transportation and storage of oxygen, once it is lacking, cells and tissues and organs will be hypoxic, the ability to operate will decline, and the metabolic level will also decrease.
In addition, iron is also a component of many enzymes that convert sugar into energy to help with weight loss.
Iron supplementation foods include animal offal, red meat, fungus, seaweed, black sesame seeds, soy products, etc.
(3) Magnesium
Magnesium can be used as a coenzyme factor, participate in more than 300 enzymatic reactions in the human body, and play an important regulatory role in fat, protein and other substances in the human body;
It will also affect the "channels" of potassium, sodium and calcium ion cells in the human body to move inside and outside, and play an important role in maintaining normal metabolism in the human body.
Magnesium-rich foods include avocados, bananas, seaweed, etc., which can be eaten appropriately on a daily basis.
3 Supplement vitamins (1) vitamin B group
This big family is like the "accelerant" in the human body, which is an indispensable substance to promote metabolism in the body.
For example, vitamin B1 helps the body to convert glucose into calories, accelerating the consumption and utilization of liver sugar during exercise; vitamin B2 can help fat burning; vitamin B6 can help protein metabolism and hemoglobin composition; vitamin B12 can improve the metabolic utilization rate of fats, sugars and proteins.
The first type of food eaten by supplementing B vitamins is cereals, such as corn, buckwheat, oats, etc.; the second type of food is beans, including soybeans, mung beans, red beans, black beans, etc.; the third type of food is green vegetables, such as spinach, leeks, celery, etc.; the fourth type of food is animal offal, like pork liver, chicken heart, etc.
(2) Vitamin C
It is very closely related to fat burning energy. Vitamin C synthesizes carnitine, promotes fat metabolism, and helps with fat breakdown and burning. During metabolism, when the carnitine content is insufficient, too much fat is accumulated, which forms adipose tissue.
Daily supplements can be supplemented by eating fresh dates, kiwi fruit, tomatoes, etc.
(3) Vitamin E
Is a good antioxidant, the role in the human body is equivalent to "preservatives", can be a good fight against the damage of peroxides, play a role in improving blood circulation and enhancing skin vitality and delay aging; at the same time can also extend the life of red blood cells, thereby ensuring the oxygen supply of muscles, increasing the metabolic capacity of muscles.
Sesame seeds, walnuts, peanuts, lettuce, cabbage, etc. are all good sources of vitamin e.
But finally, we should also remind everyone that too fat, too thin is not conducive to health, whether it is diet or nutrient supplements must pay attention to appropriate, so as not to be too late.
Source: I am a great doctor official micro