Original title: "Meat hoarding" for cold resistance? Don't make a mistake!

"Getting fat is the least respect for winter"... This cold wave that has come so far has helped those fat people who are taking stock of their weight loss plans for a year to regain a little self-esteem.

A few jin of meat that had been thinned out after eating and drinking, was immediately beaten back to its original shape in front of the favorite hotpot, barbecue, instant noodles and milk tea in winter. But under the cold air of "freezing", there is no need to search for an excuse for being fat.

But can "meat hoarding" really resist the cold?

What kind of meat do you stock

The calories in human body mainly come from energy producing nutrients in food, including protein, carbohydrate (carbohydrate) and lipid. These three nutrients can be biooxidized and phosphorylated in the body to release energy, and the main place to complete this metabolism is the mitochondria in the cell.

The adipose tissue of human body is divided into white adipose tissue and brown adipose tissue. The difference is that the brown adipose tissue contains a large number of mitochondria. When the body eats or encounters cold stimulation, it can produce a large amount of heat and provide energy quickly, which is conducive to cold resistance. In addition, adipose tissue also has buffering and heat insulation functions. Thick subcutaneous fat can wrap heat in the body, prevent body heat loss, and help keep warm.

Moreover, fat is the most important material for energy storage and the nutrient with the highest energy supply coefficient. Generally, 1 gram of fat can produce 9 kilocalories, while 1 gram of sugar and 1 gram of protein can produce 4 kilocalories respectively. Adipose tissue is like an energy warehouse for the body to use when needed.

In this way, it seems that fat is the only way to keep out the cold and freeze. But is that really the case?

Although brown fat has its own "heater", it has nothing to do with "fat people anti freeze". Because we often talk about overweight and obesity, almost all of them are white fat that does not produce heat.

Cold resistant experts also look at muscles

The content of brown fat gradually decreases with age. Newborns generally have more brown fat than adults. Therefore, children are usually more afraid of heat than adults. In addition to vigorous metabolism and natural activity, the relatively high content of brown fat is also a reason.

This is why scientists have been working on how to brown white fat. If it can be achieved, the obesity that plagues many people today may no longer exist.

In addition, white fat cells contain very few mitochondria, while muscle cells contain rich mitochondria. It can be said that muscle is the main organ of the body that generates heat.

Therefore, for people with "puffy" physique (high fat content but little muscle), even if there is sufficient fuel (nutrients), but lack of conditions to promote their combustion (mitochondria), the heat production efficiency will be greatly reduced.

For example, fat is like clothes and quilts wrapped around the body, which can prevent wind and body heat loss, but can not make the body produce heat. Muscles are like a warm baby or electric blanket with charging function in the body, which can continuously generate heat to supply energy for the body.

Therefore, no matter how much fat is stored on the body to prevent heat dissipation, if the muscle volume is insufficient, its own heat production is limited, and it is still not antifreeze or warm.

Therefore, we can't rely on thick fat for cold resistance and frost resistance. Active cold resistance depends on developed muscles.

It seems that the fat posted in autumn and the meat stored in winter are "ultimately wrong"!

Turn passive into active

The correct way to open cold resistance is, of course:

Muscle enhancement! Muscle enhancement! Muscle enhancement!

However, how to increase muscle?

Ensure adequate protein intake

As the saying goes, "Three points of fitness depend on practice, seven points depend on food". If you want to grow muscle, you should take in enough protein. Protein can not only increase the sense of satiety, but also reduce fat while avoiding muscle loss and improve the basic metabolic rate of the body.

Lean meat, poultry, fish and shrimp, eggs, milk and bean products are good sources of high-quality protein, which can be preferred during weight loss and fitness. However, it should be noted that there is a lot of fat in meat, and if the "heavy taste" cooking method is added, the calorie intake will inevitably exceed the standard. Therefore, in order to increase muscle and reduce fat, it is still necessary to "control oil, salt and sugar" and resist the temptation of baked string, instant noodles, milk tea, sweets and other foods.

"Can you eat hot pot then?" Of course, if you eat hot pot correctly, you won't "hoard meat".

The first choice is a clear soup pot, with garlic paste+aged vinegar+soy sauce+coriander seasoning, a little sesame sauce or peanut butter dip, vegetables+beef+bean products+mushroom, and some potatoes, corn or lotus root as the staple food, which not only ensures nutrition, but also meets the appetite, and does not affect the cause of obesity reduction. It is simply not too beautiful, but do not eat too much.

High quality carbohydrates preferred

Eat more meat, but not necessarily muscle.

Therefore, in your daily diet, don't forget to reduce the total calorie intake while increasing the protein intake. The three meals should be fixed regularly, without overeating. It is better to have a good breakfast, eat less at night, and feel a little hungry before going to bed.

In addition, reduce the intake of refined white rice and flour products, increase the proportion of whole grains, beans and potatoes, replace some white rice with sweet potatoes, yams, taro, etc., and develop the habit of eating coarse grains. These coarse grains are rich in dietary fiber, which can reduce the absorption of cholesterol in the intestines, regulate gastrointestinal function, and help reduce blood lipids and control weight.

Attach importance to strength training

Resistance movement is what we often call strength training. It is the active movement of muscles to overcome external resistance in the process of movement. It can exercise the bones and muscles of the body well, and enhance the muscle strength and explosive force.

Resistance exercise can be divided into free hand exercise and instrument exercise.

Free hand exercise can be carried out by means of plank support, push ups, pull ups, crawling, squatting and jumping, and the muscles can be contracted by their own weight. In addition, weight training can be carried out with the help of some equipment, such as dumbbells, barbells, kettlebells, yoga balls, elastic belts, sandbags, bottled water, etc., to achieve the purpose of muscle strengthening.

Some projects can be completed at home. For example, in the early stage, you can carry out exercises with bare hands and with small equipment such as dumbbells and elastic belts. Then you can increase the intensity gradually according to your own situation. I don't want to go to the gym in cold winter, so I can "roll iron" at home.

In short, in cold winter, it is advisable to switch from "passive fat hoarding mode" to "active muscle hoarding mode", which can not only resist the cold and freeze, but also harvest full health.