How to put on autumn fat scientifically
“Posting autumn fat” is a traditional folk custom in my country, and its origin can be traced back to ancient farming society. Initially, it was people’s keen perception and adaptive adjustment to seasonal changes. However, in the long historical process, “posting autumn fat” has gradually become a dietary habit, and many people have given it a beautiful meaning of family reunion, gratitude for the harvest, and praying for health.
From a nutritional point of view, “autumn fat” is actually a natural response of the human body to seasonal changes. The high temperature and humidity in summer accelerate the body’s metabolism and reduce appetite, which often leads to weight loss. In autumn, the temperature is suitable, the human body’s comfort level increases, and the appetite also increases. At this time, an appropriate increase in nutritional intake will help restore physical strength and enhance physical fitness.
The main ingredients for autumn fat
Meat is the main ingredient in the custom of “posting autumn fat”. Meat is rich in high-quality protein, essential fatty acids, B vitamins, iron, zinc and other minerals. These nutrients are important in maintaining normal physiological functions of the human body, promoting growth and development, and enhancing immunity. plays an important role in aspects such as strength.
Most of the meat people choose to make autumn fat is pig, beef, sheep and other livestock and poultry meat. However, more of these meats is not always better. Excessive consumption of these meats will lead to excessive fat intake and the risk of cardiovascular disease. Moreover, excessive meat intake will also lead to an increase in calories and lead to health problems such as obesity. According to the recommendations of the “Dietary Guidelines for Chinese Residents 2022”, the total intake of fish, poultry, eggs and lean meat is an average of 120 to 200 grams per day. Fish should be given priority and less fatty meat and highly processed meat products should be eaten. Therefore, it is better to control the amount of livestock and poultry meat at 40 to 70 grams per day.
What should be eaten during “Tie Qiu Fat” period?
Autumn diet should follow the scientific principles of balance, variety and moderation. When choosing food, focus on seasonality, freshness and energy density. In addition to meat, you should also eat more foods rich in dietary fiber, vitamins and minerals such as fresh vegetables, fruits and whole grains, which can help promote intestinal peristalsis, enhance immunity and prevent constipation. A daily intake of 300 to 500 grams of vegetables, 200 to 350 grams of fruits and one-third of the staple food is whole grains. In addition, soybeans and nuts are also very suitable for consumption in autumn. Nuts are rich in polyunsaturated fatty acids and various trace elements. In autumn, you can choose walnuts, pumpkin seeds, almonds, cashews, etc. Soybeans, namely soybeans, green beans and black beans, are rich in high-quality protein and dietary fiber. They can replace some livestock and poultry meat, which can meet the body’s protein needs without increasing the risk of cardiovascular disease. How much should you eat? According to the “Dietary Guidelines for Chinese Residents 2022”, 25 to 35 grams of soybeans and nuts should be consumed every day.
In addition, from the perspective of traditional Chinese medicine, autumn diet should also focus on the combination of warming and moisturizing. Appropriate consumption of some warm foods such as ginger, onions, garlic, etc. can dispel cold and warm the body; while pears, lilies, white fungus, etc. have the effect of moistening the lungs and promoting fluid production, which can help relieve the discomfort caused by autumn dryness. Avoid excessive consumption of spicy, greasy and other irritating foods to avoid aggravating the burden on the body.
Exercise after “putting on autumn fat”
After “posting autumn fat”, the energy intake increases, and we must consume it appropriately through exercise. Moderate exercise can not only enhance physical fitness and immunity, but also promote metabolism, consume excess fat, and help maintain a healthy weight. In addition, exercise can relieve stress, improve mood, and improve quality of life.
The method of exercise can be chosen according to personal physique and interests, such as brisk walking, jogging, cycling, mountain climbing, yoga, Tai Chi, etc. Generally healthy people are recommended to engage in at least 30 minutes of moderate-intensity physical activity every day, 7 days a week is appropriate. It is recommended to formulate an exercise plan that suits you and stick to it. Pay attention to warm-up, stretching and relaxation before and after exercise to avoid the occurrence of sports injuries. As the temperature drops in autumn, you should also pay attention to keeping warm and cold during exercise to avoid diseases caused by cold.
“Posting autumn fat” actually contains certain health wisdom. As long as we follow a scientific diet and exercise appropriately, we can enjoy delicious food during this harvest season.
Source |
