Does "eating less and exercising more" affect thyroid function? Nutrition experts tell you the truth
2023-06-19
'Eat less and exercise more' is a method advocated during the weight loss process, but this does not mean that the less you eat and the more you exercise, the better the effect. Fan Zhihong, professor of the School of Food science and Nutrition Engineering of China Agricultural University, suggested that the long-term "eating less and doing more" might affect thyroid function. Fan Zhihong introduced that "eating less and exercising more" mainly creates a calorie gap to achieve weight loss, that is, reducing daily calorie intake by eating less and increasing daily consumption by exercising more, forming a calorie gap. When a heat gap appears and persists, it can become thinner. "But the body is not a Perpetual motion machine. You can't let the horses run and eat grass." Fan Zhihong said that at the beginning of "eating less and moving more", there were reserves in the body. In the short term, the body will not feel uncomfortable, but when the reserves of the body are exhausted, the body will be overdrawn. If you felt light after exercising before, but now you feel heavy after exercising; I used to sleep well after exercising, but now I can't sleep well after exercising; Previously, after a large amount of exercise at once, I regained my energy in two or three days. Now, after a large amount of exercise at once, I can't recover for a long time; Previously, blood sugar remained stable after exercise, but now it has increased after exercise. Long term inability to make ends meet can inevitably lead to malnutrition, as well as frequent stress and fatigue in the body, leading to excessive mobilization of the thyroid and adrenal glands and laying health risks. Fan Zhihong stated that for people who already have a large appetite and are overweight and obese, they can withstand the costs of "eating less and exercising more" for a period of time. But as the degree of obesity decreases, one should gradually return to a normal diet. Especially for those who were not already overweight or obese, their consumption increases after exercise and they do not engage in nutritional intake, which can cause serious physical damage. Eating and balancing is the key to scientific weight loss, "Fan Zhihong suggested. During weight loss, the energy supply ratio should still maintain a ratio of 50% to 65% for carbohydrates, 20% to 30% for fats, and 10% to 15% for proteins. The choice of ingredients for meat dishes is to choose low-fat meats, such as fish and shrimp, chicken (preferably peeled), lean beef, etc; Vegetables are mainly non starch vegetables, such as green leafy vegetables, melon vegetables, Brassicaceae vegetables and mushrooms. The choice of staple foods is best to include the addition of coarse grains, such as yams, purple potatoes, and miscellaneous grains such as rice. Eat less fried snacks and Dim sum, because the energy is too high. Choose cooking methods that do not require cooking oil or use a small amount of cooking oil, such as steaming, boiling, stewing, braising, etc. Pay attention to reducing sugar and salt during cooking. Exercise is to promote health, not to consume it. "Fan Zhihong pointed out that exercise is not better with higher intensity. For people without a foundation in exercise, sudden high-intensity exercise is prone to injury. It is recommended to set the exercise goal at moderate intensity and gradually increase the exercise intensity as physical fitness increases. At the same time, in situations such as hunger and gastrointestinal diseases, do not engage in a large amount of high-intensity exercise. Exercise doesn't need to be compared. The body will naturally tell you about the health benefits, whether sleep has been improved, whether emotions have been relaxed, whether stress has been alleviated, and whether fatigue has been reduced after exercise, "Fan Zhihong said. (Outlook New Era Network)
Edit：feiyi Responsible editor：Jia jia
Source：people.cn
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