Delicious: Let yogurt regulate fat
Dairy products are rich in calcium, which is very helpful for healthy bone growth and can also prevent osteoporosis. People with a slight understanding of nutrition also know that supplementing calcium-rich foods can prevent an increase in blood pressure and is very good for preventing cardiovascular disease. However, if dairy products and calcium can also lose weight, would you believe it?
Scientists accidentally discovered during the Third National Nutrition and Health Survey in the United States that among people with the same caloric intake, people with high calcium intake have significantly lower obesity rates, and this calcium mainly comes from dairy products.
Many studies have confirmed that increasing the intake of calcium in the diet without increasing the total calories of the diet can significantly reduce the proportion of fat in the body and reduce the chance of obesity. Animal experiments also found that supplementing calcium with inorganic calcium such as calcium carbonate can also prevent obesity to a certain extent, but compared with dairy products, the effect is significantly different, especially low-fat yogurt. Experts believe that there may be other substances in dairy products that are conducive to fat decomposition.
Why is it easy to get fat if you don't eat enough calcium? The latest research by Dr. Zemel, director of the Department of Nutrition at the University of Tennessee, has proved that when the intake of calcium in the diet is insufficient, the body will automatically increase the level of active vitamin D, and active vitamin D will increase the content of calcium between cells, cause increased insulin release, promote fat synthesis and reduce fat decomposition. Getting enough calcium from your diet can prevent this.
It can be seen that eating more calcium-rich foods such as dairy products and soy products every day is of great significance for preventing obesity. The issue that needs to be noted is that dairy products are not diet pills. They also contain a certain amount of calories. If you eat extra dairy products, it may also cause weight gain. If you replace some low-calcium foods with dairy products and keep the total calories unchanged for a day, you can get good results.
According to Dr. Zemel's advice, to control weight, you should consume 1,200 - 1,600 mg of calcium per day, which is equivalent to drinking 2 large cups of low-fat yogurt a day for a total of 500 grams, 200 grams of tofu, and 300 grams of green leafy vegetables such as cauliflower, rapeseed, etc. At the same time, we should reduce low-calcium snacks such as biscuits, desserts, puffed foods and candies, avoid sweet drinks, and eat less than half a bowl of rice. If you can't buy low-fat yogurt, ordinary yogurt is just as effective, but since it contains fat, you should also pay attention to replacing one stir-fry with a steamed or cold dish with less oil every day.
Although dairy products can provide calcium and help obese people lose weight, they will not affect muscles, internal organs and other body components other than fat, so they have no adverse effects on people with normal or low weight. Drinking two extra cups of yogurt between meals and at night can also help people with low weight improve their nutrient absorption and gain weight. Internship Editor: Gan Yi