How to eliminate cellulite after overeating?Take Supplements Be Careful of Nutritional Imbalances

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(Hong Kong News) There are different supplements on the market for reducing cellulite, detoxification and laxative, and weight loss. They claim to have effects such as blocking oil absorption and burning fat. The main ingredients are white kidney beans, chitin, L-carnitine ( Can L-carnitine (or L-carnitine) and indigestible dextrin become the “strongest backing”, so that people can eat without worry?

Let’s see nutritionist Wan Kan dismantling the myth of supplements.

1.The long-term weight loss effect of white kidney beans is unknown

White kidney beans, also known as white kidney beans or white kidney beans. Wan Kan said that the literature refers to it containing alpha amylase inhibitors, or can inhibit the digestion and absorption of carbohydrates.

“There are literatures saying that it is effective for short-term weight loss, but there are very few subjects involved in the research, only more than 20 people, more research is needed to confirm its long-term effectiveness.” People who took white kidney bean supplements lost the same amount of weight as those who didn’t.

2.Excessive consumption of chitin can cause bloating and diarrhea

“Chitin is extracted from crustacean seafood, such as shrimp and crab.” Wan Kan pointed out that only a small amount of literature has proved that chitin can help lose weight and control cholesterol. “In addition, if you eat too much, it may cause bloating and diarrhea. Of course, people who are sensitive to crustaceans should not eat it.”

3.L-carnitine may help fat people

“Many supplements add L-carnitine (an amino acid) that they claim can help with weight loss. It transports fat to cells to generate energy, and in simple terms it burns fat, but the research is not very mature.”

She said that there was a small study on women who exercised 4 times a week, 38 people were divided into two groups, one group took L-carnitine supplements, the other group did not, and there was no difference in weight between the two after 8 weeks; “In the study, some people Dizziness and diarrhea after taking the supplement.”

Another small study found that L-carnitine had a slight effect on weight loss, with subjects losing about 1.3 kg by the end of the study.

“In other words, more data is still needed to confirm whether (L-carnitine) is effective for people who exercise and are more active in weight loss; and it may help less exercise and obese people, but of course it must be combined with diet and exercise. It’s ideal.”

4.Insufficient amount of indigestible dextrin fiber

Indigestible dextrin is a water-soluble fiber extracted from corn. “Water-soluble fiber helps bowel movements, increases satiety, reduces fat absorption, lowers cholesterol, and stabilizes blood sugar.”

She pointed out that adults and adolescents are recommended to consume no less than 25 grams of dietary fiber per day. Taking a supplement as an example, it is recommended to use 1 sachet of granules per meal, which contains 5 grams of indigestible dextrin.

“I took 15 grams a day according to the instructions, and it is still not up to the recommended daily intake. Therefore, don’t rely on supplements. If you don’t eat enough fruits and vegetables daily, supplements will help a little, but it is best to establish good eating habits and eat In addition to fruits and vegetables, you can also choose whole grains such as red rice, brown rice, and whole wheat bread to increase fiber intake and prevent constipation.”

Wan Kan emphasized that supplements can only help temporarily. If supplements have the effect of blocking fat absorption, taking them for a long time or not following the recommended amount may affect the absorption of nutrients such as fat-soluble vitamins A, D, E, and K.

It is most effective to control the amount when eating

“Remedy after eating and drinking is of course not very effective. It is most effective to control the amount when eating.” She reminded.

“Don’t have the mentality of taking supplements and eating extravagantly. An imbalance in calorie balance will always lead to weight gain, and overeating will also cause discomfort, so remember to eat less and get more flavor.”

Pay attention to the intake of dietary fiber (including fruits, vegetables, etc.) when opening meals. “Dietary fiber cannot be absorbed by the body, but it is very important for intestinal health. It is a scavenger for the intestinal tract, and it can also increase the feeling of fullness, which is helpful for weight control.”

“Especially don’t eat big meals after ‘starving for the whole day’. This will not only make blood sugar unstable, but also make it impossible to take in the nutrients needed for three meals at a time. You should eat at least 3 vegetables and 2 fruits every day, but still If you have to eat other food, you may not be able to eat it in one meal.”

3 first aid measures for eating, drinking and moving. Do not sit or lie down when you are full

oops! Too excited to eat too much, how to relieve stagnation and laxative?

Nutritionist Wan Kan teaches 3 tricks of “eat, drink, move” and immediately “first aid”!

1.Eat fruit and cheese to relieve bloating

Choose fruits with high enzyme content, such as papaya, pineapple, kiwi, etc., to help protein breakdown, promote digestion and absorption, and reduce symptoms such as abdominal distension and indigestion.

People with constipation problems can choose “natural laxative” prunes. Prunes are rich in dietary fiber and sorbitol, which can bring water from intestinal wall cells into the intestinal tract, stimulate intestinal peristalsis, and cause diarrhea.

In addition, kirin fruit (yellow-skinned dragon fruit) contains more dietary fiber than dragon fruit, and has a smooth texture, which can enhance intestinal peristalsis and help defecation. However, she reminded that some people feel uncomfortable when they eat kirin fruit for the first time, and they have to go to the toilet immediately to “solve it”. Therefore, it is recommended (especially those with sensitive stomachs) to eat familiar fruits when traveling.

Cheese contains probiotics, which are good for intestinal health and help relieve constipation. It is recommended to choose low-fat, plain cheese, which is healthier.

2.Drink water and tea to help bowel movements

Absorb enough water to help intestinal peristalsis and defecation. In addition, some animal studies have shown that the polyphenols in Pu’er tea can slow down the decomposition and absorption of oil and reduce triglycerides. However, more clinical studies are needed to confirm the efficacy; a small amount of research also pointed out that green tea catechins help burn Fat and waist reduction.

3.Move to prevent constipation

Sitting still or lying down immediately after eating can easily lead to indigestion. It is recommended to go for a walk to promote intestinal peristalsis and prevent constipation.

When recovering from coronary disease, you should eat a light diet and press acupoints to improve stomach pain and constipation

If you eat too much, you will not only gain weight, but also have indigestion!

TCM physician Deng Haijun reminded that food should be eaten in moderation. “It is understandable to try different foods when traveling, and you should share them with your friends. Don’t eat too much at one time.”

In addition, if you are recovering from the new crown disease, eating too much may cause symptoms to recur. “After you recover from the illness, you should also eat lightly and not overeating.”

Massage around the navel before meals for health care

Deng Haijun pointed out that massaging the abdomen around the navel with the palm of your hand before meals or when you are not too full can be used for daily health care. If you have slight flatulence and constipation, you can press 100 times clockwise to promote intestinal peristalsis, regulate qi and unblock the internal organs.

“In severe cases, dredging the meridians can be used to regulate the viscera. The following 5 acupoints can help improve stomach pain, acid reflux, constipation and other problems. But when severe discomfort occurs, such as acid reflux to acid vomit, severe stomach pain, pressing the acupoints can no longer relieve , should seek medical treatment as soon as possible, seek Chinese medicine or acupuncture treatment.”

Preparing medicines for travel to relieve stagnation and discomfort

She suggested that when you travel, you can bring Chinese patent medicines containing medicinal herbs for digestion and stagnation, such as hawthorn and divine comedy, to relieve fullness and discomfort.

She also recommends stir-fried Sanxian tea, a traditional Chinese herbal tea drink for digestion and stomach, which is pre-made and carried with you, so you can relieve stagnation anytime you go out!

Article by Li Xinmin “Ming Pao”

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