Adult male waist circumference should be less than 90 cm, because waist circumference more than 90 when cm indicates abdominal fat and more. According to the survey, waist circumference is the best indicator of the health effects of obesity, waist circumference reflects the amount of visceral fat accumulation, increased waist circumference is usually 1 cm, would mean an increase 1 kg of fat. The accumulation of visceral fat in the form of free fatty acids, resulting in insulin resistance or secretion of inflammatory factors, so that hardening of the arteries, tissue inflammation, which causes various metabolic-related chronic diseases, which is the "metabolic syndrome." So Father's Day dinner to choose healthy dishes, will not raise a more "belly father."
Eat "coarse" good thin waist
"Crude" refers to the coarse food, refers to the use of cooking food without chemical additives, without machining or little machining program, seasonal fresh ingredients, eat complete, the original flavor of food. Unrefined whole grains roots, beans, vegetables, fruits and nuts are rough food is food. Coarse food rich in vitamins, minerals, and other factors of plant nutrients, and rich in dietary fiber. Dietary fiber can not only reduce fat absorption, and may increase satiety, improving the intestinal flora ecology, relieve constipation. Therefore, eat coarse food is an effective method of thin waist.
Nutritionists recommend 8 large thin waist thick food
1. Oats
Oats contained β- glucans, can reduce blood cholesterol and low density lipoprotein cholesterol; soluble fiber, can delay the gastric emptying rate, people holding satiety. In addition to oats, unrefined still also have hypolipidemic effect comprising bran, germ and endosperm of barley, wheat, brown rice, barley and the like.
2. Beans
Comprising soy beans, black beans, soybeans, etc., which contains proteins for high-quality plant protein. Legume soy protein capable of stimulating the satiety center, reduced appetite and promote lipolysis, fat absorption, and reduced hepatic triglyceride synthesis; arginine can modulate insulin secretion, reduced fat synthesis inhibition caused by the total serum cholesterol; lecithin and linoleic acid can lower cholesterol, triglycerides and blood vessels to promote blood circulation soften; rich in dietary fiber, coated with a lipid, combined with the bile acid excreted action, thus achieving weight loss goal.
3. mushrooms
Mushroom mushroom fungus to the highest dietary fiber content, can promote gastrointestinal motility, lower cholesterol, help intestinal waste and excess fat off, it can be called "intestinal scavenger." Mushrooms and mushroom class addition is also rich in soluble fiber, insoluble fiber, coupled with the mushroom stems and minerals zinc-containing polysaccharides, and will enhance anti-tumor immunity.
4. Burdock
Burdock is considered complete nutritional value of vegetables in food, in addition to rich in dietary fiber can stomach and intestines, but also contains a variety of nutrients. Which contain polyphenols of plant hormone can improve liver metabolism and detoxification, thus contributing to the metabolism of blood glucose, lipids; saponins burdock sheath further contained cholesterol and fat can be adsorbed, and discharged, have weight loss effect.
5. Algae
Algae kelp, seaweed, wakame is cheap and nutritious food, in addition to dietary fiber can promote intestinal peristalsis, detoxification, prevent constipation, obesity, its rich in taurine and alginic acid can help reduce the body cholesterol and fat.
6. Pitaya
Whether red meat or white meat dragon fruit are rich in vitamin B group, C , dietary fiber, potassium, iron and other minerals. Tips of soluble dietary fiber not only can reduce cholesterol in food and fat absorption, and which is also inhibiting cholesterol synthesis and decomposition substances produced by fermentation, together with the soluble fiber has a strong swelling property, can be increase satiety and reduce appetite can achieve results. In addition, the dragon fruit pulp, such as sesame seed, has the effect of promoting gastrointestinal motility, laxative.
7. Passion Fruit
Passion fruit rich in protein, high fiber and the desired human amino acids, vitamins A , C , E over, potassium, calcium, iron and other 100 Species healthful substances, can absorb the cholesterol and bile acids, etc., inhibition of body fat absorb, to detoxify the body, stomach and intestines, beauty effect, and can enhance human immunity.
8. nuts
Walnut, cashew nuts, almonds, and other nuts in monounsaturated fats, polyunsaturated fat, fiber and plant sterols, can help reduce blood cholesterol; in addition, fibers and Omega-3 fatty acids also help increase the full enough sense, so that you eat less food.
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