[메디컬투데이=김준수 기자] Earlier than the summer season season, when the publicity will increase, individuals of all ages typically begin a weight-reduction plan. There are a number of weight-reduction plan strategies, together with fasting and high-intensity train, however care have to be taken as they’ll generally trigger hormonal imbalances, trigger metabolic issues or cut back bone well being.
If obese or overweight individuals comply with a nutritious diet, they’ll forestall not solely exterior adjustments but additionally a number of ailments and sluggish their development. It’s efficient in slowing the development of diabetes by decreasing blood strain and levels of cholesterol, decreasing the chance of coronary heart illness, decreasing insulin resistance, and serving to to regulate on blood sugar ranges.
Nonetheless, if there may be not sufficient important vitamins similar to protein, calcium, and vitamin D on account of extreme weight-reduction plan, a number of uncomfortable side effects could happen on account of dietary imbalance in addition to ailments similar to osteoporosis.
Kim Yu-mi, director of the Division of Endocrinology at Incheon Himchan Basic Hospital, stated, “Extreme weight-reduction plan, similar to fasting or severely decreasing meals consumption for weight administration, may cause a wide range of uncomfortable side effects, together with yo-yoing, even when which you’ll lose. strain instantly.” He stated, “Most dieters are yo-yoing.” “If the yo-yo cycle repeats and the load adjustments considerably, the chance of diabetes could improve,” he defined.
Extreme weight-reduction plan for magnificence causes may cause extra hurt than good. In the event you block meals blindly, it’ll disturb the metabolism and secretion of hormones, breaking the steadiness of the physique.
When our metabolism slows down, our physique has a behavior of attempting to retailer as a lot fats as attainable as an alternative of burning it, which may result in fats accumulation and weight acquire. . As well as, unbalanced nutrient consumption may cause uncomfortable side effects similar to low blood strain, dehydration, hair loss, liver dysfunction, and protein imbalance. Typically, psychological stress and stress happen, resulting in anorexia or bulimia.
Due to this fact, fairly than attempting to shed some pounds in a brief time period, it’s higher to progressively change your consuming habits and way of life habits in each day life.
Carbohydrates shouldn’t be restricted as they assist the nervous system, coronary heart and blood cells to operate correctly. Keep away from white carbohydrates similar to flour and white rice, however eat loads of carbohydrates by means of low-sugar blended grain rice or low-carb greens similar to spinach and cabbage.
There are lots of circumstances the place individuals go on a weight-reduction plan that consumes solely sure vitamins For instance, if protein is consumed greater than needed, it’s not saved as protein however is transformed to glucose or fats. When weight-reduction plan, a weight-reduction plan with a carbohydrate, protein and fats ratio of round 4:3:3 is acceptable.
Together with weight-reduction plan management, way of life habits are additionally vital. Create and implement a balanced train plan that mixes cardio train and energy coaching. Lack of sleep disrupts the physique’s metabolism and will increase urge for food, so it’s good to get sufficient sleep.
Bone well being shouldn’t be uncared for both. When consuming, individuals desire low-calorie drinks, and the preferred drink in summer season meals is an iced Americano. Nonetheless, because the caffeine in espresso interferes with the absorption of calcium and iron, consuming lots of caffeine when bone density is low will increase the chance of osteoporosis. The quantity of caffeine that causes osteoporosis is greater than 330 mg per day, and an ordinary cup of Americano incorporates 100 to 200 mg of caffeine, so he’s consuming greater than three cups of espresso per day. a day greater than the really useful fee.
If there may be not sufficient calcium once we eat, our physique takes calcium saved within the bones to fill it, and right now, osteoporosis seems, which seems to be like holes between the bones. Vitamin D helps with the absorption of calcium and reduces the quantity of calcium excreted by the kidneys, thus conserving calcium within the physique and stopping on bone decay Since it’s absorbed primarily by means of meals, inadequate consumption may cause osteoporosis. Osteoporosis is a discount in bone dimension and qualitative adjustments that weaken bone energy, growing the probability of fracture and as soon as there’s a fracture, the probability of re-fracture.
Just lately, many youngsters additionally go on extreme diets. cautious
Jin Ho-seon, head of the orthopedic division at Kangbuk Himchan Hospital, stated, “Like muscle and cartilage, bone mass peaks within the 30s after which begins to say no within the 40s osteoporosis, ” he stated.
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2024-07-05 02:09:12
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