The latest research evidence: No need to bother to go to the gym, this way can still prevent fat and control sugar!

The latest research evidence: No need to bother to go to the gym, this way can still prevent fat and control sugar!

The original Fan Zhihong
moderate activity after a meal is conducive to controlling the rise of blood sugar and blood lipids, this is known to everyone
.
However, how much exercise should you do? If you don’t have the opportunity to go to the gym after a meal, will it be effective to do only mild exercise for 20 minutes? In fact, this question has never been answered
.

At first, people thought that aerobic exercise was more beneficial, but in recent years, high-intensity exercise has been recognized by more people
.
From the perspective of muscle gain and metabolic rate, it is indeed beneficial to increase the intensity of exercise, but it is not known whether the same is true for blood sugar control, blood lipid control, and hormone balance improvement
.

In January 2019, the well-known nutrition journal "Nutrition" published an article, its main research content is the effect of exercise after breakfast on postprandial metabolism
.

The research was done among healthy young people of normal weight
.
These people eat three types of breakfast in random order on different days, as well as 50 grams of glucose water (50 grams of carbohydrates, 50 grams of blood glucose load)
.
Eat one breakfast at a time
.

▪ Breakfast 1: Light breakfast, only a cup of 125ml of skimmed milk and 30g of ready-to-eat breakfast corn flakes
.
(171 kcal, 31.
5 g carbohydrates, glycemic load 22)
▪ Breakfast 2: a medium breakfast, a cup of 220 ml skimmed milk, 1 200 g apple, 1 sponge cake with 30 g cocoa milk filling
.
(329 kcal, 51.
8 g carbohydrates, glycemic load 17)
▪ Breakfast 3: medium breakfast, a cup of 125 ml of skimmed milk, 50 g of bread, 1 smaller apple of 150 g, and 15 g of hazelnuts Bread spread made with cocoa
.
(350 kcal, 61.
4 g carbohydrate, blood glucose load 12) 
    100 minutes after breakfast, the subjects were instructed to either do no exercise at all, or to perform a specified mild exercise, and to pedal a bicycle for 20 minutes at an intensity of 40% of their maximum oxygen consumption
.

    This is a relatively low-intensity exercise.
Personally, it feels more relaxed, and it does not even reach the level of aerobic exercise, because aerobic exercise requires 60% to 80% of the maximum heart rate
.

However, even such a relaxing exercise has produced good results
.
    Measuring the biochemical indicators of the subjects found that compared with not exercising after breakfast, low-intensity exercise brought about a slight decrease in blood glucose levels in the 90-120 minutes after a meal, while free fatty acids in the blood increased significantly, especially In the bread group, after joining exercise, the fatty acid level rose by 40% for 90 to 120 minutes
.
This shows that exercise improves blood sugar control and increases fat breakdown and consumption
.

    What is more obvious is that the amount of insulin secretion after meals is reduced during exercise
.
There is less insulin, but blood sugar is stable or slightly lower, indicating that insulin sensitivity has increased
.
At the same time, the level of ghrelin has also decreased, indicating that gentle exercise makes it more difficult for people to eat randomly between meals
.

    No matter which kind of breakfast mode, there are similar results.
Among them, the effect of reducing insulin and reducing ghrelin is the most prominent in the bread meal group
.

    Such a result is a good thing for people with diabetes, and of course it is even more good for people who lose weight
.
In addition, it is also very effective for people with metabolic syndrome and polycystic ovary syndrome, as well as people who have more acne-prone daily male hormones
.

    Some people who are prone to acne on the face have found that the acne on the face increases after high-intensity exercise or muscle-building exercises in the gym
.
Because this situation causes an increase in male hormones, which is not conducive to the prevention and control of acne
.
In contrast, doing aerobic exercise or this kind of gentle exercise will not cause similar troubles and is more conducive to balancing hormones
.
    In fact, thinking about it carefully, the results of the research are very reasonable
.

    Our nation has been a farming society for five thousand years.
We are accustomed to eating a lot of grains, but at the same time we are also accustomed to hard work
.
Men cultivate and harvest in the summer, women raise pigs and chickens at home, weave and spin yarn to take their children to do housework, and work non-stop from morning to night, so there have never been many fat people and diabetic patients, and there is no need to worry about high blood sugar
.
Therefore, cereals are not the source of obesity.
Sitting without exercise after a meal is the main reason for raising blood sugar and causing obesity
.
 
    In addition, I also noticed a detail from the research, that is, although the difference in calories between the sponge cake group and the bread group for breakfast is very small (329 kcal vs 350 kcal), whether you exercise or not, the bread group feels full Obviously higher than the sponge cake group
.
Although the calorie intake of the cake group was nearly double that of the corn flakes group (329 kcal vs 171 kcal), the satiety scores of the two groups were almost the same!
    This reminds us not to demonize all carbohydrate foods
.
What really scares us is the unhealthy processed foods high in oil and sugar
.
It also contains baked goods, milk and fruits, and the difference in blood sugar load and carbohydrates is not too big, but the combination of milk + small apple + bread + nut butter provides more satiety than the combination of milk + big apple + sponge cake Sense, which means more beneficial to weight loss
.

    ——I believe that if whole grains such as oatmeal are used to provide the same 61 grams of carbohydrates, the fullness effect may be better than using bread
.

In short, this article tells us: God rewards hard work
.
    Exercise during each after-meal period, and don’t sit still all morning or afternoon.

.
Even if you don’t have the opportunity to go to the gym or go for a run, it’s good to have 20 minutes of relaxing activities
.

    For example,
▪ go outside for a walk,
▪ clean the house,
▪ walk the dog,
▪ take a quick walk to pick up a courier.
.
.

    These seemingly inconspicuous post-dinner exercises help us prevent obesity, diabetes and Fatty liver
.
By the way, it can also keep our figure and skin in good condition
.