Dairy products are rich in calcium, which is helpful for the healthy growth of bones and can also prevent osteoporosis. People who know a little about nutrition also know that supplementing foods rich in calcium can prevent the rise of blood pressure and is very beneficial to prevent cardiovascular diseases. However, if dairy products and calcium also have the effect of losing weight, would you believe it?
Scientists accidentally found in the third national nutrition and health survey in the United States that among people with the same calorie intake, the obesity rate of people with high calcium intake is significantly lower, and these calcium mainly comes from dairy products.
Many studies have confirmed that increasing the intake of calcium in the diet can significantly reduce the proportion of fat in the human body and reduce the probability of obesity without increasing the total calories in the diet. Animal experiments also found that using inorganic calcium such as calcium carbonate to supplement calcium has a certain effect of preventing obesity, but compared with dairy products, the effect is obviously different, especially low-fat yogurt. Experts believe that there may be other substances beneficial to fat decomposition in dairy products.
Why is it easy to be obese when calcium intake is insufficient? The latest research by Dr. zemel, director of the Nutrition Department of the University of Tennessee in the United States, proves that when calcium intake in the diet is insufficient, the body will automatically increase the level of active vitamin D, which will increase the content of intercellular calcium, cause the increase of insulin release, promote fat synthesis and reduce fat decomposition. Getting enough calcium from the diet can prevent this situation.
It can be seen that eating more calcium-rich foods such as dairy products and bean products every day is of great significance for preventing obesity. The problem that needs attention is that dairy products are not diet pills, but they also contain a certain amount of calories. If you eat more dairy products, it may also cause weight gain. If dairy products are used to replace some low-calcium foods and keep the total calories unchanged, good results can be achieved.
According to Dr. zemel's suggestion, if you want to control your weight, you should take 1200- 1600 mg of calcium every day, which is equivalent to drinking 2 large cups of low-fat yogurt (***500 grams), 200 grams of tofu, plus 300 grams of green leafy vegetables such as cauliflower and rape. At the same time, we should reduce low-calcium snacks such as biscuits, desserts, puffed food and candy, do not drink sweet drinks, and eat less than half a bowl of rice. If you can't buy low-fat yogurt, ordinary yogurt is equally effective, but because it contains fat, you should also pay attention to changing a stir-fried dish into steamed or cold salad with less oil every day.
Although dairy products can provide calcium and help obese people lose weight, they will not affect body components such as muscles and internal organs other than fat, so they have no adverse effects on people with normal or low weight. If you drink two extra cups of yogurt between meals and at night, it can also help people who are underweight to improve their nutrient absorption function and gain weight.