The main nutrients need to be balanced We have just discussed the importance of energy balance, but to improve body composition, we need to consider more aspects. Now let us discuss in-depth content on reducing weights, this is the last procedure. The three balanced nutrients refer to the calories consumed, and after decomposition, they must have balanced protein, carbohydrates and fat.
If you want to lose fat instead of muscle, or want to increase muscle instead of fat, you need to pay close attention to the balance of heat and main nutrients.
In this case, we cannot look at calories alone, because the calories of protein and carbohydrates or fats have different effects in the body.
Let us take a closer look at these nutrients and explore how they can help the body complete the problem of reducing this difficulty.
Main Nutrients#1 Protein
Scientists are still looking for the truth about eating, but we can be sure that protein must have a good position in such a golden diet.
It has been proved that high-protein diets are almost preferred to low-protein diets in all aspects. Specifically, people who incorporate more proteins can gain the following advantages:
. Accelerate fat loss. Increased muscle mass
. Burn more heat
. The feeling of hunger is reduced
. The bones are stronger
. The body needs to supplement more protein when it comes to regular movements. People who limit heat to reduce fat should also consume enough protein to retain muscle. People who have been sedentary should not forget to supplement protein appropriately. Studies have shown that if these people lack protein intake, they will lose muscle faster than others during the aging process, increasing the chance of death.
Main Nutrients #2 Carbohydrates
Carbohydrates are not your enemy. You need to understand it and make good use of it, so that we can take a simple look at the chemical structure of carbohydrates and how they are in the body.
There are four main forms of carbohydrates:
1. Single sugar2. Double sugar
3. Oligosaccharide
4. The English word for polysaccharides is Monosaccharides, Mono is single, saccharides is sugar, the structure of singles is very simple, only a single molecule. There are three types of single sugars: glucose, fructose and galactose. We have learned it before and are now quickly taken.
Glucose is a widespread molecule in nature, an important source of energy in organisms, and a component of many carbohydrates.
Fructose is found in many fruits and honey, and high fructose corn sugar in processed foods, or white sugar added to coffee and red tea is also fructose. Fructose is converted into glucose by the liver and then placed in the blood for human use.
galactose is present in dairy products and is similar to fructose.
"Double Sugar" is Disaccharides in English, usually in the form of sucrose, lactose and maltose. Now let us quickly refine two art phrases you are already familiar with and introduce a new one.
Sucrose is present in plants and is a natural sugar that people will extract from sugarcane and beets for consumption.
Lactose is the sugar in milk, containing glucose and galactose.
Mergosaccharide is a sugar composed of two connected glucose molecules. It is not common in nature and is usually made of alcohol.
"oligosaccharides" in English is Oligosaccharides, which is a sugar formed by several single sugar molecules. Oligo means a small number in Greek, and oligosaccharides means a small amount of sugar. The oligosaccharides found in plants are oligosaccharides, and many vegetables also contain fructose oligosaccharides, which are short-link molecules of fructose.
Raffinose is another common oligosaccharide in nature, composed of galactose, fructose and glucose. Raffinose is contained in all grains, beans, Brussels, cauliflower, sauerk and other vegetables.
Galactooligosaccharides are an oligosaccharides, the short-link molecule of galactose, and the source is roughly the same as raffinose. Galactose oligosaccharide is indigested, but it can stimulate the growth of probiotics in the kidney.
"Polysaccharides" (Polysaccharides) are the last type of carbohydrates we discuss. They are single-saccharide chains, usually containing more than ten sugar molecules.
Powder is a form of energy storage in plants. The fiber is the natural fiber in plants. These two are polysaccharides commonly consumed by humans. The human body can easily decompose powder into glucose, but the fiber is not digested by humans and will pass through the digestive system intact.
Except for the indigested parts, all types of carbohydrates have an important commonality, that is, they will eventually exist in the body in the form of glucose. Whether it is the natural sugar in fruits, processed candies or healthy sugars in green vegetables, they are digested into glucose and sent to the blood for human use. The main difference in these forms of carbohydrates is the rate of conversion.
Candy converts to glucose very quickly because the ingredients are almost all fast-digestible single sugars, while green cauliflower is relatively slow because it contains oligosaccharides that burn slowly. Some people say that the key to determining whether carbohydrates are healthy is the rate at which carbohydrates turn to glucose, but this statement is not correct.
Take roasted potatoes as an example. Its sugar-raising index is 85, which is very high, but potatoes have many important nutrients. Watermelon has 72 sugar-raising index, and swallow malt 58, which are all higher than the 55th of Snickers chocolate bars. This means you can take all the single sugar at will? Can soda and candy be used instead of potato and marinade slices as long as you take in balanced heat and main nutrients? Sure, but you have to know that people need not only calories and main nutrients from food, we also need vitamins, minerals and fibers, and coca-Cola and candy bars do not contain these nutrients at all.
Therefore, high sugar processing (incorporating sucrose and fructose into foods to enhance flavor) foods can cause abnormalities in the abnormality and affect health, including obesity and lack of nutrients, all due to excessive sugar consumption.
Eating too much sugar can harm our health, and limiting our intake is of great benefit to the body, but this does not mean we need to reduce or limit all forms of carbohydrates. As long as you are healthy and have a large amount of activities, especially those with fixed training, taking more carbohydrates will be more helpful to you.
Main Nutrients#3Diet Fat
It is really not necessary for everyone to care so much about dietary fat. The body does need enough oil to maintain health, but it doesn’t need to be super good to change to a high-fat diet unless it’s your personal preference. Even so, be cautious. Let me start to explain it from the beginning, first of all, we know that there are two kinds of fat in food:
1. Triglyceride fermentation2. Most of the oils and fats in daily diet are triglycerides and are found in various foods such as dairy products, fruits, seeds, meat, etc. It has two types, namely liquid (not mixed) and solid (smoothed), which have many benefits to human health, such as helping to absorb vitamins, producing various hormones, maintaining skin and hair health, etc.
Food and fat are solid states at room temperature and are found in foods such as meat, milk products and chicken eggs. For a long time, people have believed that diet and fat can increase the risk of heart disease, and this view has been challenged by scientific research. Studies have found that there is no sufficient evidence to point out that dietary fat and fat can increase the risk of coronary heart disease and cardiovascular disease.
The fast-moving brain muscles are "inspired" from this point of view, and they use this point to develop high-fat diets such as ketogenic diet and paleo diet. Although these dietary methods are based on scientific literature, they also contain various defects and leaks, and are severely criticized by nutritional and cardiac medical researchers.
These experts believe that large amounts of intake of fat and fat are closely related to cardiovascular disease. People should follow the accepted principle of oil extraction, that is, daily feeding of fat and fat should be less than 10% of the heat until we have a more thorough understanding of this topic.
According to existing research, no one dares to eat as much as you want, because we don’t know what negative impact this will bring to the body.
Therefore, I think it is best to play the safety card before the results of more in-depth research come out, and not learn how to add high-fat diets.
We discussed in previous chapters that non-flour and fat, which appear liquid at room temperature and can be obtained from olive oil, avocado and fruit. There are two types of non-floating and fat, namely:
1. Single non-floating and fat2. Multi-floating and fat
Single non-floating and fat are liquid at room temperature and begin to solidify after cooling. Fruits, olive oil, peanut oil and avocado all contain rich single-don and fat.
Pluridium and fat are liquid at room temperature, and after cooling, it is liquid. Red seeds, sesame, sunflower seeds, corn and various fruits all contain polymorphic and fat.
Un-Fat and Fat are not strongly contested like Fat and Fat, and studies have shown that it can reduce the chance of heart disease, and people believe that eating a large amount of olive oil is good for health.
And polymorphic and fat are much more interesting. It has two main sources, namely α- linac acid and linac acid. α-Alinic acid is an omega-3 fatty acid, and linic acid is an omega-6 fatty acid, which refers to their molecular structure.
These two fatty acids are fats that cannot be synthesized by the human body and need to be taken from the diet, so they are called essential fatty acids. These two substances have many impacts on human bodies, and their chemistry is complex. What we only need to understand at the moment are the following two points:
. In the body, linolenic acid converts into several compounds, including anti-inflammatory γ gamma-linolenic acid (GLA), and pro-inflammatory arachidonic acid (AA).. α-linac acid can be converted into eicosapentaenoic acid (EPA), which is an omega-3 fatty acid, or it can be converted into docosahexaenoic acid (DHA).
Scientists have conducted extensive research on EPA and DHA, and have proved that α-linac acid has a lot of health benefits, including:
. Reduce inflammation status. Improve mood
. Accelerate muscle growth
. Improve cognitive ability
. Accelerating fat loss
If it is said that omega-6 has a negative impact on the body, omega-3 has a positive benefit. Although this statement is not as simple as it is, the direction is roughly correct.
If there is too much omega-6 in the diet, and insufficient omega-3 can easily cause health problems. However, researchers at the University of Illinois in the United States expressed doubts about this. They proved that omega-3 that is not sufficient to take up is harmful to health, but also found from the research that increasing the intake of omega-6 can actually reduce the risk of heart disease rather than increase the risk..
Therefore, scientists suspect that the focus is on consuming sufficient amount of omega-3, rather than considering the ratio of omega-3 to omega-6. They have conducted extensive research on foods containing omega-3s, such as chicken eggs and meat.
The point here is that if you are like most people, it means you can already get enough omega-6 in your diet, but omega-3 (i.e. EPA and DHA) may not be enough. Replenishing omega3 health foods is a simple solution and we will conduct an investigation later.
Beast-like calcisterone is another type of fat in food. It is found in every cell in the body, and the body uses it to make hormones, vitamin D and substances that help the kidney and stomach digest.
People thought that foods containing tart, such as chicken eggs and meat, increased risk of heart disease. But we now know that things are not so simple and the chicken eggs don't have to carry this black pot anymore. In addition, some studies have found that processed meat can increase the chance of heart disease, but red meat itself does not.
The relationship between citric sterol and heart health is difficult to clear because foods rich in citric sterol usually also contain a lot of raw and fat, which can actually increase the risk of heart disease. Another reason is that the body delivers citric sterol to cells in the blood through a molecule called lipoprotein. Lipoproteins are formed by fat and protein. Lipoproteins are divided into two types:
1. Low-density lipoproteins2. High-density lipoproteins
The abusive sterols in people's mouths refer to low-density lipoproteins, because studies have pointed out that when the blood contains a large amount of low-density lipoproteins, it will cause dysfunction and the incidence of heart disease will increase. Eating foods rich in fat such as fried foods and processed foods will increase the body's low-density lipoprotein and will be harmful to the heart.
We believe that HDL is a "good" calculator because it brings calculator to the liver and is processed for various needs of the human body.
※ This article is excerpted from "The First Fitness Strongest Man in the United States, Scientific Fitness Complete Book"."The First Fitness Strongest Man in the United States, Complete Book on Scientific Fitness"
Author: McKe. Matheus
Translator: Feng Mengyi
Publisher: Adopting Culture
Publication Date: 2021/03/04
Picture/"The First Fitness Strongest Man in the United States, the Complete Book of Scientific Fitness"
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