2023-10-10 03:10:56
Whole grains, vegetables, fish, chicken breast… You need to move often in your daily life.
Entered 2023.10.10 12:10 Views 0 Entered 2023.10.10 12:10 Modified 2023.10.10 10:38 Views 0 If you make nutritious rice by adding rice, garlic, carrots, cherry tomatoes, young leafy vegetables, etc. to oats, you can reduce visceral fat. Health effects are higher. [사진=국립농업과학원]
The key to weight control is losing belly fat. Even if you lose weight, if you still have a lot of abdominal obesity, the health benefits are reduced. Belly fat is caused by visceral fat, which is fat accumulated between the internal organs. Not only does it look unsightly, it is the starting point of inflammation that increases the risk of disease. What to do with visceral fat?
In the past, I didn’t know about visceral fat and colon cancer… The biggest change in eating habits
Just 20 to 30 years ago, visceral fat and colon cancer were not highlighted. Excessive obesity and colon cancer were rare, so there were few colonoscopists. However, as the number of people who enjoy fatty foods and sweet foods increased significantly, intestinal health began to deteriorate along with abdominal obesity. When I have a company dinner, I look for pork belly (meat fat), tripe (intestines), etc., and keep close to processed drinks, bread, and snacks that are high in sugar. The biggest cause of visceral fat is a change in eating habits.
Visceral fat, why does it cause inflammation?… ‘Inside the body’ ages quickly
There is space between the internal organs of the body, making it a sensitive area containing many organs. According to data from the Korea Disease Control and Prevention Agency, when too much fat accumulates in the abdominal cavity, it stimulates sensory nerves and causes an inflammatory response. The cause is not only foods high in neutral fat and cholesterol, but also excessive intake of carbohydrates. In particular, eating too much simple sugar such as sugar can lead to fat accumulation and increase visceral fat. Even if you reduce the amount of fried meat, if you enjoy the sweet taste, your belly fat will not decrease.
If there is a lot of visceral fat, cellular aging progresses rapidly along with inflammatory response. Inflammation of fatty tissue and insulin resistance, which regulates blood sugar, increase, causing blood sugar to soar. Immunity decreases and major organs age faster, increasing the risk of various diseases. This is why people with underlying conditions, such as diabetics who cannot control their blood sugar levels well, are vulnerable to the risk of getting sick.
Whole grains such as oats and barley, fish such as mackerel and tuna, and low-fat chicken breast
Visceral fat must be reduced because the starting point is too much neutral fat and cholesterol in the body. According to the National Institute of Agricultural Sciences, oats are high in beta-glucan, which has the effect of reducing blood cholesterol and alleviating hyperlipidemia. Other whole grains, such as brown rice and barley, are also helpful. Eating only vegetables can harm your health by causing deficiencies in certain nutrients such as fat, iron, zinc, and vitamin B12. In particular, if you are deficient in vitamin B12, your risk of developing pernicious anemia increases. It is best to serve it with blue-backed fish such as mackerel or tuna, or low-fat chicken breast.
You need to move your body often in your daily life… Simple exercise while watching TV
To reduce visceral fat, you need to move your body often. When calories (food) enter the body, sufficient calories must be used through physical activity to prevent remaining fat from accumulating in the body. It is important to constantly move your body in your daily life. It is good to walk for at least 30 minutes a day, 5 days a week, and do simple strength exercises such as lifting dumbbells and lifting heels while watching TV. If you have been sitting for about an hour, it is also helpful to get up and walk around the room or living room.
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