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My friends, today is the beginning of autumn. Can’t you believe that autumn is coming soon? I feel like this year has gone by so fast.
Many people think that they should eat more in the fall, and “post some fat” to prepare for the cooling down. Is this really necessary?
1. Should I post fall fat?
“Posting autumn fat” is a very traditional saying, and there is scientific reason behind it. As the temperature drops, if you can eat more meat, protein foods will increase the body’s heat dissipation during digestion and metabolism, which will make you feel happier.
Of course, this is temporary comfort. After your fat grows up, you may not be happy…
The traditional custom of sticking autumn fat, in the past, when you couldn’t eat enough, don’t wear warm clothes, and rarely eat meat, it certainly helped.
But it is not suitable for modern people, and the overweight and obesity rate of middle-aged men in many cities has reached 40% Above, or should always put weight control in an important position.
2. How much meat do you eat?
Generally, the main material used to paste autumn fat is meat. Do you know how much meat you should eat every day under normal circumstances?
According to the latest version of the Dietary Guidelines for Chinese Residents, the recommended amount of animal food is 120-200g per day, including one egg per day, and aquatic products at least twice a week.
Removing eggs does not count, the remaining meat can add up to three taels a day at most, and it will be like one tael if it is spread out into one meal, and one tael of raw meat The meat is about the size of two of your fingers, which may not be enough for many people to stuff their teeth.
3. What about meat?
Of course, the necessary meat should still be eaten, otherwise it is easy to have insufficient protein and iron intake, which means micronutrients.
Vitamin A, for example, is important for keeping epithelial cells healthy. There are also some symptoms such as dry skin, which may be due to a lack of vitamin B.
Therefore, you can pay attention to eat more vegetables and fruits, eat fish regularly to obtain essential fatty acids, and eat some nuts and whole grains if possible.
If it is a food with a high sugar content, it is easy to cause hormone fluctuations, so it is recommended to eat less.
4. Don’t forget to exercise
A balanced diet is also important to maintain a healthy weight. It is recommended to do moderate-intensity exercise at least five days a week, accumulating more than 150 minutes per week.
We usually walk at least 6,000 steps. You can check whether the pedometer on your mobile phone meets the standard. If you can’t walk sometimes, such as 2,000 steps yesterday, then you must walk 8,000 steps today. step.
If possible, emphasize the following: don’t sit for a long time. Getting up and moving at least every hour can be very helpful for your health.
5. Fall Reminders
Of course, in addition to the basic general advice, there are some extras to pay attention to, such as using some moisturizing cream, which is quite dry in autumn.
At ordinary times, pay attention to drink plenty of water, and try not to take off the mask.