Excessive fat intake is one of the causes of fatness, but not eating it is not good for your body. Rather, good fat is said to help with dieting. What kind of food should I take and how much should I take?
What Is Good Fat From Ingredients?
There are 2 types of fat, "saturated fatty acids" and "unsaturated fatty acids."
Saturated fatty acids are mainly contained in animal fats and are characterized by being solid at room temperature. This includes butter, lard, and meat fat. Do not overdose, not only during a diet, as it easily accumulates in the body, increases cholesterol, and causes arteriosclerosis.
On the other hand, unsaturated fatty acids are contained in fish, vegetables, and nuts.
Furthermore, unsaturated fatty acids are divided into monounsaturated fatty acids and polyunsaturated fatty acids, depending on the number of carbon double bonds. The former has the function of reducing bad cholesterol, and the latter has the function of increasing good cholesterol, so you should take it to the extent that it does not become excessive during a diet.
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These Fats Are Mainly Obtained From The Following Ingredients.
Lean beef
It is an ingredient rich in "oleic acid," which is a monounsaturated fatty acid. It's also a good protein so that you can incorporate it into your diet. However, since there are many saturated fatty acids, "palmitic acid" and "stearic acid," do not overeat. Choose a part with as little fat as possible.
Salmon
Salmon contains the polyunsaturated fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). It is a fat that has been reported to be effective in maintaining memory.
Tofu and natto
Soybeans, the raw material for tofu and natto, contain monounsaturated fatty acid, oleic acid, and polyunsaturated fatty acid linoleic acid. It is also rich in vegetable protein and dietary fiber. Furthermore, if you eat it as tofu or natto, you can supplement minerals such as calcium.
Olive oil
The majority of olive oil is oleic acid, which also contains linoleic acid and α-linolenic acid. It also contains phenolic antioxidants and tocopherol, a type of vitamin E. It is an excellent product that prevents vascular diseases when taken in moderation.
Nuts
Walnuts, almonds, pistachios, cashew nuts, etc., contain unsaturated fatty acids. In addition, almonds contain vitamin E, and pistachios contain potassium, rich in dietary fiber. If you make a snack while you are on a diet, you will be satisfied with a small amount because it is chewy and hungry.
Avocado
Although it is a fruit, it contains 18.7g of fat in 100g, so it is called "forest butter." Among the lipids, it is rich in oleic acid. It also contains potassium, vitamin E, and lutein, which are said to be good for the eyes. Dietary fiber is also abundant in both water-soluble and insoluble, so it will prevent constipation.
You can lose weight with good fat from ingredients and exercise!
Not only is good fat good for your body, it also has the effect of reducing bad cholesterol and increasing good cholesterol, but it's difficult to diet on its own after all, exercise is indispensable in the diet.
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Exercise is also important for dieting.
There are 2 types of exercises, "aerobic exercise" and "anaerobic exercise", depending on the energy source. Aerobic exercise is an exercise in which oxygen combines with fat and burns to become an energy source. Glycogen stored in muscles is the energy source for anaerobic exercise.
If you want to burn fat in your body, aerobic exercise is recommended. This includes sports that can be continued for a long time, such as walking, jogging, cycling, and swimming. The guideline for fat burning is when you exercise for 20 minutes or more a day.
If you don't have time to exercise, you may want to increase your exercising chances in your daily life. You can walk to one station or the next stop or move on stairs without using an elevator or escalator. Just changing the means of transportation from a car to a bicycle is different.
Of course, anaerobic exercise is also essential for dieting. This applies to sports that exert power instantly, such as muscle training, weightlifting, and discus throwing. Although it does not burn fat, it is effective before aerobic exercise because it strengthens muscles, increases basal metabolism, and secretes growth hormones to promote fat breakdown.
Also, abdominal exercises are called "crunches." If you try to bring your lower body closer to your upper body instead of just raising your upper body, it will work on your abdominal muscles, albeit easily.
First of all, let's do our best so that we can set 3 sets of 10 times. If you train the muscles you need, you should do the original push-ups and abs exercises. Vilitra 60 and Vilitra 20 to increases ED.
In addition, "squats" that bends and stretch the knees and rise and lower the hips work on the muscles of the lower body. Large muscles such as the quadriceps femoris, hamstrings, and gluteus maximus are concentrated in the lower body, so if you want to increase your basal metabolism, you should actively train. Let's also make it possible to set 3 sets of 10 times.
How to lose weight even if you are not good at exercising?
If you are not good at exercising, it is recommended to go to an esthetic salon. At beauty salons, professional beauticians support your diet with a variety of approaches.
With the support of a third party, you will be able to objectively view your condition and choose a more appropriate diet method.
Summary
Among the fats, unsaturated fatty acids do a good job for the body, so you want to take an appropriate amount even during a diet. Depending on the ingredients, you can also get other nutrients. Of course, exercise is also essential during a diet.
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