腰围超过这个数，你就危险了！这4 种专门胖肚子的食物，千万少吃！
我们身体里有一个地方的脂肪，对健康的危害特别大，郁闷的是睡不好觉、压力大了它都更容易囤积；女性随着年龄增长，也更容易堆积，它就是内脏脂肪。
看到没，它躲在你的脏器周围或内部，虽然咱们看不到也摸不着它，它却实实在在地会让我们肚子更圆鼓。
这篇文章我们就来简单说说内脏脂肪的危害，详细说说内脏脂肪的 4 大“饮食元凶”，让你的内脏脂肪咔咔掉。
内脏脂肪的大危害
要减内脏脂肪，少吃这 4 类食物
1
添加糖
2
精制米面
3
饱和脂肪
4
酒精
如何运动
上面提到的是饮食与内脏脂肪的关系，最后简单说说如何运动。
参考文献
[1] https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685
[2] Yi SY, Steffen LM, Terry JG, R Jacobs D Jr, Duprez D, Steffen BT, Zhou X, Shikany JM, Harnack L, J Carr J. Added sugar intake is associated with pericardial adipose tissue volume. Eur J Prev Cardiol. 2020 Dec;27(18):2016-2023. doi: 10.1177/2047487320931303. Epub 2020 Jun 28. PMID: 32594762; PMCID: PMC8283962.
[3] Diets differing in carbohydrate cellularity and amount similarly reduced visceral fat in people with obesity - a randomized controlled trial (CARBFUNC)[J]. Clinical nutrition (Edinburgh, Scotland), 2022, 41(10):2345-2355.
[4] Goss A M , Goree L L , Ellis A C , et al. Effects of diet macronutrient composition on body composition and fat distribution during weight maintenance and weight loss[J]. Obesity, 2013.
[5]Rosqvist F, Iggman D, Kullberg J, Cedernaes J, Johansson HE, Larsson A, Johansson L, Ahlström H, Arner P, Dahlman I, Risérus U. Overfeeding polyunsaturated and saturated fat causes distinct effects on liver and visceral fat accumulation in humans. Diabetes. 2014 Jul;63(7):2356-68. doi: 10.2337/db13-1622. Epub 2014 Feb 18. PMID: 24550191.
[6] Summers LKM, Fielding BA, Bradshaw HA, Ilic V, Beysen C, Clark ML, et al. Substituting dietary saturated fat with polyunsaturated fat changes abdominal fat distribution and improves insulin sensitivity. Diabetologia. 2002;45:369–377.
[7]Sumi M, Hisamatsu T, Fujiyoshi A, Kadota A, Miyagawa N, Kondo K, Kadowaki S, Suzuki S, Torii S, Zaid M, Sato A, Arima H, Terada T, Miura K, Ueshima H. Association of Alcohol Consumption With Fat Deposition in a Community-Based Sample of Japanese Men: The Shiga Epidemiological Study of Subclinical Atherosclerosis (SESSA). J Epidemiol. 2019 Jun 5;29(6):205-212. doi: 10.2188/jea.JE20170191. Epub 2018 May 31. PMID: 29848904; PMCID: PMC6522392.
[8]Ozato N, Saito S, Yamaguchi T, Katashima M, Tokuda I, Sawada K, Katsuragi Y, Imoto S, Ihara K, Nakaji S. Association between Nutrients and Visceral Fat in Healthy Japanese Adults: A 2-Year Longitudinal Study Brief Title: Micronutrients Associated with Visceral Fat Accumulation. Nutrients. 2019 Nov 7;11(11):2698. doi: 10.3390/nu11112698. PMID: 31703461; PMCID: PMC6893766.
[9]Ross, R.; Soni, S.; Houle, S. Negative Energy Balance Induced by Exercise or Diet: Effects on Visceral Adipose Tissue and Liver Fat. Nutrients 2020, 12, 891. https://doi.org/10.3390/nu12040891
策划制作
来源丨营养师谷传玲
作者｜谷传玲 首都保健营养美食学会理事 注册营养师 公安边防部队饮食营养专家
责编丨杨雅萍
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