First of all, it is easy to
succeed if you aim at "weight loss 3%"
"Even if Japanese people are
mildly obese, there are many people with" viscous fat type obesity
"causing various health problems. Even in such people, reducing body
weight by 3% or more reduces visceral fat, “The test values often improve,”
explains Miyazaki Miyazaki, director of the Tuberculosis Prevention Council and
general health promotion center.
Accumulation of visceral fat,
which causes obesity and metabolism, increases triglycerides and lowers good
HDL cholesterol. Furthermore, it causes an abnormal secretion of a
physiologically active substance called "adipocytokine" that controls
the metabolism of lipids and carbohydrates, and the action of insulin that
lowers the blood glucose level worsens, and as a result, arteriosclerosis tends
to progress.
Health guidance implemented at
Aichi Health Forest Health Science Center reduced blood pressure and blood
lipid levels (HDL) by reducing body weight 3 kg, BMI 1 kg / m 2, waist
circumference 2 cm each in 6 months. It was confirmed that cholesterol, neutral
fat), blood sugar level etc improved.
The "male 85 cm / female 90
cm", which is the reference value for the waist circumference of a
specific medical checkup, is a good tool to check visceral fat early. It is
important to control diet and exercise to achieve a weight loss of 3% or more.
3 days of sleep deprivation
leads to obesity and diabetes
“Lack of sleep and sleep
disorders have been shown to be risk factors for the development of obesity,
diabetes, hypertension, etc. It has become clear in various studies. Sleep
rhythm, life rhythm such as sleep and diet It is closely related to
lifestyle-related diseases, "says Toshiaki Shiomi and a professor of
medicine at Aichi Medical University.
According to the Social Life
Basic Survey of the Ministry of Internal Affairs and Communications (2011), the
sleep time of Japanese people is decreasing. The average sleeping time is 7
hours and 42 minutes, especially at the age of 45 and over. Too much sleep may
lead to an increase in obesity, but it is desirable to ensure adequate sleep
every day.
It has also been pointed out that
sleep deprivation also causes anomalous secretion of hormones that regulate
appetite, and that three days of sleep deprivation may adversely affect obesity
and diabetes.
"In addition to SAS, narcolepsy
with strong daytime drowsiness, restless legs (restless legs) syndrome, etc.
can be used for insurance treatment in recent years for most sleep disorders. I
have trouble with sleep. It is recommended that people consult a medical
institution as soon as possible to improve obesity, "Shiomi advises.
Eating brown rice can reduce
your appetite for high-fat diets
The Okinawa Crisis, in which the
average life span of men dropped sharply in Okinawa, which was famous as a
longevity prefecture in the 2000s, shocked medical and health workers. With the
rapid spread of Western-style, high-calorie meals, the current state of
Okinawa, which has become the worst prefecture for metabolic syndrome, is said
to be the near future of Japan as a whole.
"Brown rice has long been
eaten well in Okinawa, but as a result of the spread of Western style eating
style, it can not be eaten too much. Actually, it was found that this brown
rice contains a component that suppresses the rise in blood sugar level The
component is "γ-Oryzanol", says Masaaki Yutaka, Professor of Graduate
School of Medicine at the University of the Ryukyus.
Previous studies of people with
metabolic syndrome have also shown that people who eat brown rice can benefit
from weight loss, lower blood sugar, and improved blood vessels. Mr. Masasaki
et al.'S research team focused on the ingredient "γ-oryzanol"
contained in the germ of brown rice.
The endoplasmic reticulum, which
is one of organelles, is called "protein processing plant" and is
involved in the synthesis of various proteins. The accumulation of unwanted and
endangered proteins in the endoplasmic reticulum, and abnormal proteins, lead
to functional failure is "ER stress".
Continuing a high fat diet
results in endoplasmic reticulum stress at the feeding center and further
increases the dependency on a high fat diet. In a previous study, the research
team found that γ-oryzanol had the effect of reducing this endoplasmic
reticulum stress.
The chemical structural formula
of γ-oryzanol is said to be similar to a chemical that suppresses endoplasmic
reticulum stress. It has been revealed that γ-oryzanol suppresses endoplasmic
reticulum stress, suppresses cell death of β cells, and acts to enhance the
ability to secrete insulin.
"We know that eating brown
rice does not like high-fat junk food, it improves diet balance, and suppresses
weight gain. There are many benefits to brown rice being eaten from a long time
ago," Mr. Maszaki points out.
Anti-obese obesity requires a
long-term perspective
Treatment for obesity is
performed while maintaining the patient's motivation by combining behavioral
therapy with diet therapy, exercise therapy, and drug therapy. Obese patients
are required to manage their own lives independently.
However, in lifestyle management,
there is an individual difference in motivation of individual patients, and
there is a problem that it is difficult to improve and maintain lifestyle. Some
patients have difficulties with self-management of obesity, such as over-eating
due to stress shedding or having difficulty changing long-term dietary habits.
"It is fundamental to make
the energy consumed in the diet less than the energy consumed in the exercise.
It is necessary not to break the nutritional balance even if the diet is
reduced, and to change the eating habits to save visceral fat such as snacking
Mr. Yasushi Saito, deputy director of the Japan Association of Obesity
Prevention, advises.
Even if you go jogging or go to a
gym to lose weight, there are a lot of people who get overwhelmed by expectations.
"There is a sense of accomplishment that I did exercise, and I tend to
think that I consumed a lot of energy, but the amount of consumption can be
increased only by 100 kcal with one hour of exercise. The energy that can be
consumed by exercise is surprisingly small," says Saito Mr explains.
Many people drink and eat after
exercising and sweating, which is a pitfall. If you consume more energy than
you consume, you gain weight. "Continuing with exercise will transform us
into an energy-consuming body. The effects of exercise should be viewed in the
long run."
Is the effect of a
carbohydrate limited diet real?
In the panel discussion,
"carbohydrate-restricted" carbohydrate-restricted diet "is
prevalent, but the question was asked, what kind of diet would be effective to
control weight and reduce waist circumference.
It is best for people in the
world to control the energy to a proper amount and not to consume too much
sugar. "
The basis of the diet is the
balance of protein, fat and carbohydrates (sugar and dietary fiber) of the
three major nutrients. "50 to 60% of food eaten by the Japanese people are
carbohydrates, and reducing carbohydrates may result in too much protein and
fat. Limiting one of the required nutrients by carbohydrate limitation is an
extreme It will be a lack of nutritional balance.”
There have been reports that
short-term weight loss effects were obtained by carbohydrate-restricted diets,
but there are also reports that body weight has almost returned to baseline
several years later. Fat energy is 1g 9 kcal, more than twice that of protein
and carbohydrate. Conversely, reducing the amount of rice, which is the staple
food, may increase the amount of fat, which may increase energy and lead to
fattening.
"It's also important not to
control the food perfectly. If you stop eating your favorite food, it's
stressful. Know what's the problem with your food, decide which food you can
reduce, and gradually reduce your energy If it is a way to reduce it, it will
last long, "the respondent advised.
No comments:
Post a Comment