New concept of health: losing visceral fat to thin
Visceral fat is the essential fat of the human body. It surrounds the human organs, mainly in the abdominal cavity, and a small part is concentrated in the liver, which can store heat and protect the internal organs. If a person has too little visceral fat, the organ can't stay in its original place, which is a serious hazard to health. However, the more visceral fat, the better. Generally speaking, obesity refers to excessive subcutaneous fat, because this obesity has a great influence on the shape and can be seen at a glance. In fact, visceral fat will hoard, the body's visceral fat accumulation is too much, the damage will be far greater than the excessive accumulation of subcutaneous fat. Excessive visceral fat is harmful Excessive visceral fat will of course cause the abdominal fat to accumulate, but this is only a surface hazard, it will also make the metabolism slow, visceral abnormalities, such as liver function decline, heart disease, high blood pressure and other cardiovascular and cerebrovascular diseases. Because the visceral fat is stored too much, the fat will overflow into the blood vessels, and it will produce toxins in the metabolic process, destroy the beneficial bacteria of the human body, provide a hotbed to the harmful bacteria, and finally cause visceral poisoning to reduce the visceral function. Studies have also shown that female menstrual abnormalities are also related to body fat content, subcutaneous fat type causes symptoms of menstrual abnormalities of about 14% , while intrinsic fat type is as high as 67% . Human body fat is linked. In general, subcutaneous fat accumulation is bound to be accompanied by excessive visceral fat. Therefore, in people with severe obesity, weight loss and body sculpting are related to health and demand is strong. Female friends with standard body standards are inevitably lax. I feel that I am so thin and worried about obesity . But scientific research shows that there are many female friends with normal body weight and high body fat rate. When we are all using BMI to measure whether a person is fat or not fat, do you pay more attention to whether your body fat rate exceeds the standard ? Self-test method one: Waist circumference: Generally speaking, men's waist circumference > 90CM , women's waist circumference > 80CM should be careful about the problem of excessive visceral fat. Waist to hip ratio: waist circumference hip circumference, that is, the ratio of waist circumference to hip circumference. Method: Stand straight, inhale gently, use a tape measure to measure the waist circumference above the navel and the most protruding hip circumference. The male waist-to-hip ratio is >0.9 , and the female is >0.8 , which indicates that it is a high-risk group of visceral excess. It needs to be tested immediately. Test the waist and abdomen subcutaneous meat method: try to pinch around the navel, if you can easily pinch 2 cm , it means that the accumulation of subcutaneous fat, if not pinch, that a lot of fat is accumulated in the internal organs. Self-test method two: The dietitian summarizes several indicators of visceral fat-type obesity. Please compare your living habits. 1 , 20 years old before the slim, but then fat. 　　 2 , do not love sports. 　　 3 , rarely eat breakfast, dinner is very rich. 　　 4 , dinner is very late, and often eat before going to bed. 　　 5 , have a habit of eating late. 6. Drink at least 3 times a week. 　　 7 , like to eat sweets. 　　 8 , often drink cool sugary drinks ( including freshly squeezed juice ) . 　　 9 , like to eat meat rarely eat. 　　 10 , will be partial eclipse, like food to eat every day. 　　 11 , go out and drive, do not walk.        12 , blood sugar levels, cholesterol are very high. 　　 13 , weight is not heavy, but the waist is particularly prominent. 　　 14 , there is constipation. 　　 15 , a large amount of food. 　　 16 , parents are fat. 1 If the above situation accounts for less than 3 : It is still healthy, but to prevent it, remove the risk factor as soon as possible. 2 If the above situation accounts for 4-9 : visceral obesity group, please change bad habits. 3 If the above situation accounts for more than 10 : it is a high risk group of visceral fat, to improve the basic lifestyle. Improve methods: 1 , the right amount to reduce carbohydrate intake Excessive intake of carbohydrate-containing foods will cause excess sugar to be metabolized, allowing visceral fat to accumulate in the abdominal cavity. Select high-quality low-calorie carbohydrate ingredients, meals intake ratio remains at 5: 3: 2, so that the golden ratio is more conducive to digestion and metabolism. Sweet potato, which neutralizes the excess acid produced by excessive consumption of meat and eggs, and maintains the body's acid-base balance. Sweet potato also contains more cellulose, can lubricate the digestive tract, acts as a laxative, and can excrete excess fat, sugar and toxins from the intestines to reduce lipids. Oatmeal, rich in linoleic acid and rich in saponin, lowers serum cholesterol and triglycerides. 2 , intake of more cellulose Food fiber allows for smooth excretion, absorption of harmful substances and excess cholesterol, and excretion of it. Foods rich in dietary fiber include mung beans, tomatoes, grapefruit, etc., which can be eaten in the diet. In addition, there are some ingredients to help clear the visceral fat, and don't miss it. Recommended for degreased food: Corn, rich in calcium, selenium, lecithin, vitamin E and other nutrients, has the effect of lowering serum cholesterol. Kelp, rich in taurine, can reduce cholesterol in blood and bile ; the dietary fiber, alginic acid, can inhibit the absorption of cholesterol. Garlic, a mixture of sulfides, reduces blood cholesterol, prevents thrombosis, and helps increase HDL levels in the body. Apple, rich in potassium, can excrete excess potassium in the body and maintain normal blood pressure. Milk, which contains more calcium, can inhibit the activity of cholesterol synthase in the human body and reduce the absorption of cholesterol in the human body. Onion contains not only bactericidal function, but also reduces blood lipids and prevents arteriosclerosis . It activates the active components of fibrin and effectively prevents the formation of intravascular thrombus . The prostaglandin A contains a good drop to the human body. Pressure effect. 3 , maintain a moderate amount of aerobic exercise Swimming, jogging, brisk walking, aerobics and other aerobic exercises are very helpful in reducing visceral fat. For office workers, a quick walk in 25 minutes a day can increase the body's fat hormone content, and the visceral fat consumed by the fast walking is 47% more than the slow walking . However, the rhythm of the fast walking is very important. Adjust the pace of walking quickly according to your own ability and enjoy the exercise comfortably, so that the body can fully absorb the atmosphere and fully burn the visceral fat. 4 , develop good habits Love to eat late at night, hobbies meat, dinner too late, poor sleep quality day and night, addicted to alcohol ... these bad habits are an important cause of visceral fat accumulation. Too much calorie intake before going to bed, excess calories can not be consumed, naturally causing fat accumulation. Staying up late or sleeping too little, the imbalance of melatonin secretion in the body, will also affect the body's natural consumption of heat. A good night's sleep, three meals, and a balanced diet will not only help reduce the visceral fat content, but also make the body healthier. 5 , keep the bowel movements smooth People with excessive visceral fat usually have constipation problems. Long-term constipation, the body's toxins can not be discharged normally will naturally cause stagnation, and bring a burden to the body. Poor circulation also has an effect on the breakdown of visceral fat, so keeping defecation and regular detoxification is also beneficial for reducing excess visceral fat.
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