Weight loss during food

To lose weight in the process of maintaining an adequate balance of nutrients is necessary not only contribute to the health of the body, but also conducive to the maintenance of weight loss in the future. Every day you have to take a look at what you add, not the pursuit of rapid weight loss, regardless of the health and abandoned Oh.

In the process of weight loss must pay attention to the following to maintain adequate food, these foods are: water, dairy products, fruits and vegetables, vitamins, oil

1, water

The human body needs to add enough water to maintain normal physiological function as a whole. A calorie intake per calorie food intake at the same time it is necessary to 1 ml of water metabolism in the body to maintain balance. Most people need a daily intake of 1.5 to 2 liters of water, equivalent to the amount of eight glasses (about 200 milliliters per glass).

Drinking water also contribute to the gastrointestinal motility in the body and waste discharges, but also fill up the stomach, very good for weight loss. However, not even in the Shuiguanruwei Well, in fact, water is also a methodical and scientific approach are:

* Milk, Guocai Zhi, soup, and so should be credited to the daily quantity of drinking water to prevent excessive drinking as a burden on the kidneys.
* The first morning on an empty stomach to drink a glass of water, lying on the right side of 15 minutes, this transfer will contribute to the liver and gallbladder function and the promotion of normal bowel movements.
* Evenly drink, do not drink for one hour 4 large cup, and then a few hours and good drink.
* The meal should not drink too much water. Because of too much water will only dilute the digestive juice of the stomach and affect digestion and absorption of food.
* The bed should not drink too much. In order to avoid stagnant water body tissues, and the formation of edema into bags.
* The best drink is water temperature. Ice water will stimulate the stomach so that the secretion of digestive obstructed, while increasing the load digestive organs, causing indigestion.
* Avoid drinking unboiled water.
* Orange juice, cola drinks, such as sugar taste, though good, but not drink, calories arising from the sugar is still very substantial.
* Summer sports, such as sweating and more time can be appropriate to add light brine, add the loss of body fluids.

2, fruits and vegetables

The World Health Organization as early as 1990 on the proposed: one day eat at least 5 fruits and vegetables.

The body of vitamins, inorganic salts, trace elements and principal cellulase from fruits and vegetables. Fruits rich in organic acids and various types of protein helps digestion. Which contain pectin, cellulose, such as the promotion of peristalsis could also reduce the absorption of cholesterol, lower blood cholesterol. Fresh vegetables also contain a large number of essential nutrients. Normal daily intake of fruits should be greater than the amount of 200 grams, the amount of fresh vegetables should be greater than 400 grams of fruit in general about 1 hour after meals, eat more appropriate.

However, excessive levels of fruits and vegetables (especially fruit) apparently due to excessive intake of sugar and lead to weight gain, the U.S. Government recommends that no more than 9 (equivalent to 1000 grams of fresh fruit and vegetables).

3, vitamin

Daily multivitamin is the body's nutritional reserve. The food we eat every day and sometimes can not provide all the necessary day-to-day human element, this time a variety of vitamins for those who can even the most cautious of customers to fill the gap in nutrition.

Vitamin A helps improve the human immune system, cancer prevention, the protection of human vision. An adult needs 1,000 micrograms per day of vitamin A, but excessive intake is hazardous to health. Containing vitamin A are more food liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupe.

Vitamin B6 help to improve the human immune system. Vitamin B6 can prevent skin cancer, bladder cancer, kidney stones. One day the general need for a total of 2 mg of vitamin B6, it is the equivalent of two large content of bananas. Maximum daily intake of security 50mg. Including vitamin B6 have more food chicken, liver, potatoes, sunflower seeds, avocado, banana, and so on.

Vitamin C is the main role in enhancing human immunity, prevention of cancer, heart disease, stroke, cataracts, protect teeth and gums, and help to heal the wounds, anti-asthma, treatment of male infertility. In addition, insist on time to take vitamin C can slow the aging process. The highest vitamin C content of the food cauliflower, green peppers, oranges, grape juice, tomato. Experts believe that the United States, per person per day of vitamin C dosage should be 200-300 mg, 60 mg less than the minimum. Half a cup of fresh orange juice per person per day is sufficient to satisfy the minimum amount of vitamin C. In addition, half drank orange juice a day can prevent a cold. Smokers should eat more vitamin C.

The main role of vitamin E: antioxidants, cholesterol lowering, the body to clear the rubbish and the prevention of cataracts. Walnut and peanut contain vitamin E, but these were difficult to obtain enough food in the amount of vitamin E. Recommended daily dose of 10 micrograms, the maximum daily intake of the safety of not more than 20 micrograms.

4, dairy products

200 ml glass of milk contains about 231 milligrams of calcium, 6.7 grams protein, a large number of trace elements. Need 800 mg per person per day of calcium, 80 grams of protein. U.S. Food Guide recommends that the public should be a day to drink 3 cups of milk (600 ~ 750 ml).

A 323 girls among Hawaii's research shows that drinking them every day as long as the U.S. Food Guide recommends that half of the amount of milk can be an effective weight loss and narrow waist.

Study abroad latest confirmed that the body's calcium deficiency often through some kind of mechanism to increase the release of insulin, and insulin release itself will promote the synthesis of fat and reduce the body's cooling mechanism. In this way, the human body to reduce energy consumption, increased fat synthesis, it is easy to increase the weight. In addition, dairy products are also rich in branched-chain amino acids, it can also reduce the synthesis of fat.

It set aside the effects of weight loss, milk and milk products containing the nutrient is also very rich, 2 cups a day (400 to 500 ml) sound good.

5, oil

The main provision of energy, vitamin E and essential fatty acids. Chinese Nutrition Society recommended daily fat intake per person for the amount of 25 grams.

Some people think fat in fat, cholesterol, high eaten too easy to atherosclerosis, coronary heart disease, and Haibo eat fat food. This is not right. There are a lot of oils and fats important physiological functions, such as the provision of energy to the body, promote the absorption of fat-soluble vitamins, fatty acids provides participate in the structure of cells and so on. Unsaturated fatty acids to improve blood lipid composition, useful to prevent arteriosclerosis. Unsaturated fatty acids in vegetable oils with a high level, so appropriate to eat more vegetable oil, animal oil to eat less.


减肥期间必须吃的食物

在减肥的过程中，维持充足均衡的营养是很有必要的，它不仅有助于身体的健康，也有利于将来减肥效果的维持。看一看每天你都需要补充哪些东西吧，千万不要为了追求快速的减肥效果，而弃健康而不顾哦。

减肥过程中一定要注意保持下面这些食物的充足，这些食物分别是：水，奶制品，水果及蔬菜，维生素，油

1、水

人体需要足够的水份补充，以维持整个生理机能正常。每摄入一卡路里热量的食物就要同时摄入一毫升的水分才能维持体内代谢平衡。一般人每天需要摄入1.5～2升的水量，份量相当于八杯(每杯200毫升左右)。

饮水还有助于肠胃的蠕动和体内垃圾的排出，还能撑饱肚子，对减肥很有好处。但并非把水灌入胃中就算好了，事实上，补水也是讲究方法的，科学的做法是：

* 牛奶、果菜汁、汤等也要记入每天的饮水量，防止饮量过多为肾脏带来负担。
* 早晨空腹先喝一大杯水，可右侧卧十五分钟，这将有助于调肝胆机能及促进正常排便。
* 均匀地喝，不要在一小时内连续喝4大杯，然后又好几个小时不喝。
* 饭后不宜喝太多的水。因为饮水太多只会把胃中的消化液冲淡，影响食物消化吸收。
* 临睡前不宜喝得太多。以免水分停滞全身组织中，变成水肿及形成眼袋。
* 最好是喝温开水。冰水会刺激肠胃，使消化分泌受阻，令消化器官加重负荷，导致消化不良。
* 切忌饮用生水。
* 橙汁、可乐等含糖饮料口感虽好，但不宜多喝，糖类产生的热量还是很可观的。
* 夏季、运动等出汗多的时候可以适当补充淡盐水，补充流失的体液。

2、水果及蔬菜

世界卫生组织早在1990年就建议：一个人一天要吃至少5份水果和蔬菜。

人体中的维生素、无机盐、微量元素和纤维素主要来自水果和蔬菜。水果含有丰富的有机酸和各种蛋白酶类，有助于消化。其中所含的果胶、纤维素等还可促进肠蠕动，减少胆固醇的吸收，有降血胆固醇的作用。新鲜蔬菜也含有大量人体必需的营养成分。正常人每天摄入的水果量应大于200克，新鲜蔬菜量应大于400克，水果一般在饭后1小时左右吃比较适宜。

但是过量的水果和蔬菜（特别是水果）显然会因为糖类的过多摄入而导致增重，美国政府建议不要超过9份（相当于1000克水果和新鲜蔬菜）。

3、维生素

日常多种维生素是人体的营养后备。我们每天吃的食物有时不能提供人体日常所需的所有元素，这时多种维生素可以为那些哪怕是最谨慎小心的食客填补营养缺口。

维生素A有助于提高人的免疫力，预防癌症，保护人的视力。一个成人每天需要1000微克维生素A，但是过量摄入对身体有害。含维生素A较多的食物有肝、乳制品、鱼类、西红柿、胡萝卜、杏、香瓜。

维生素B6有助于提高人的免疫力。维生素B6可以预防皮肤癌、膀胱癌、肾结石。一般一天共需要2毫克维生素B6，它相当于两只大个香蕉的含量。最大日安全摄入量50mg。含维生素B6较多的食物有鸡肉、肝、马铃薯、葵花子、油梨、香蕉等。

维生素C的主要作用是提高人的免疫力，预防癌症、心脏病、中风、白内障，保护牙齿和牙龈，有助于伤口的愈合，抗哮喘，治疗男性不育症。另外，坚持按时服用维生素C可延缓衰老的过程。维生素C含量最高的食物有花菜、青辣椒、橙子、葡萄汁、西红柿。美国专家认为，每人每天维生素C的用量应为200—300毫克，最低不少于60毫克。半杯新鲜的橙汁便可满足每人每天维生素C的最低用量。另外，每天喝半杯橙汁可预防感冒。吸烟的人更应该多食用维生素C。

维生素E主要作用是：抗氧化剂，降低胆固醇，清除身体内的垃圾，预防白内障。核桃和花生中含有维生素E，但是人很难从这些食物中获取足够量的维生素E。每天推荐服用量为10微克，最大日安全摄入量不超过20微克。

4、奶制品

一杯200毫升的牛奶大概含有231毫克钙，6.7克蛋白质，大量微量元素。每人每天需要800毫克钙，80克蛋白质。美国食品指南建议公众一天应喝3杯牛奶（600～750毫升）。

一项对三百二十三名夏威夷少女当中的调研结果显示，她们每天只要饮用美国食品指南建议的一半的牛奶量便能有效的减轻体重并缩小腰围。

国外最新研究证实，人体缺钙的时候会通过某种机制增加胰岛素的释放，而胰岛素释放本身会促进脂肪合成，降低身体的散热机能。这样，人体的能量消耗减少，脂肪合成增加，就容易增加体重。此外，乳制品中还富含支链氨基酸，它也能减少脂肪的合成。

抛开它的减肥效果，奶及奶制品所含有的营养也是非常丰富的，一天2杯（400～500毫升）有益无害。

5、油

主要提供能量、维生素E和必需脂肪酸。中国营养学会推荐的每人每日油脂的摄入量为25克。

有人认为油脂中脂肪、胆固醇含量高，吃了容易得动脉硬化、冠心病，而害伯吃油脂类的食物。这是不对的。油脂有很多重要的生理功能，如给机体提供热能，促进脂溶性维生素的吸收，提供不饱和脂肪酸，参与细胞结构等。不饱和脂肪酸对改善血脂构成、防止动脉硬化有益。植物油中不饱和脂肪酸含量较高，所以要适当多吃植物油，少吃动物油。