Keep away from obesity, Qiyazi dietary fiber increases satiety

Obesity is the root of all diseases and the public enemy! Studies have confirmed that obesity is closely related to chronic diseases, and weight control can effectively reduce the risk of chronic diseases. Doctors point out that in addition to eating less and exercising more, it is also necessary to establish correct dietary concepts and consume a balanced amount of the three major nutrients, such as protein, fat, and carbohydrates, so that weight loss can be part of daily life and the goal of healthy weight loss can be achieved easily.

Dr. Zhang Jiayun, who treats patients as if they were her own family, emphasizes that the best way to lose weight is to start with diet and lifestyle.

Dr. Zhang Jiayun, director of the Shulin District Health Center in New Taipei City, pointed out that obesity has become a "common problem" among Chinese people. According to the medical definition, a body mass index (BMI) of more than 24 is overweight and greater than 27 is obese. According to statistics from the Ministry of Health and Welfare and the Ministry of Education, on average, 1 in 2 adult males and 1 in 3 adult females in Taiwan are overweight or obese.

Excessive oxidative stress can easily lead to obesity

In fact, obesity can cause many diseases, including cancer, stroke, cardiovascular disease, hypertension, fatty liver, infertility, etc., which are more or less related to obesity. Studies in recent years have found that the cause of obesity is closely related to the body's antioxidant genes. When antioxidant genes are not activated enough, oxidative stress will increase and the differentiation rate of fat cells will also accelerate, causing obesity.

Basically, when "free radicals > antioxidants", the body will experience oxidative stress. Many studies in recent years have pointed out that aging, cancer, inflammation, and immune diseases may all be caused by oxidative stress. When the oxidative stress is too high and the defense system is unable to resist or balance, it will cause damage to the body and even cause obesity and chronic diseases.

Phytonutrients High in Antioxidant Power

Dr. Zhang Jiayun emphasized that phytonutrients have many functions, including anti-oxidation, anti-cancer and anti-aging, and are an indispensable nutrient for modern people. Chinese people often do not consume enough fruits and vegetables, especially those who eat out. If they can supplement with an appropriate amount of phytonutrients, it will not only help with weight loss but also be beneficial to health.

Studies have found that phytonutrients in fruits and vegetables can enhance the performance of antioxidant enzymes in the body, inhibit free radicals, reduce oxidative stress, and prevent the occurrence of diseases. It is recommended that obese people eat more fruits and vegetables rich in phytonutrients, such as the familiar lycopene, catechins, anthocyanins, etc., or choose chia seeds which are rich in dietary fiber, which are also good ingredients.

Dietary fiber rich helps in weight loss

In addition to containing dietary fiber, Qiyazi is also rich in Omega-3 fatty acids, protein, calcium, iron and other nutrients needed by the human body. It not only resists hunger, but also slows down the body's absorption of starch compounds, keeping you full for a long time. It can even be used to replace a meal of white rice. It has low calories and provides the nutrients needed by the body.

In fact, the puree formed by the chia seeds after digestion can slow down the breakdown of carbohydrates and allow the digestive system to process sugars in a gradual and steady manner.

【Doctor's reminder】:

The key to a weight loss diet is not "how much you eat". Only by properly formulating a nutritionally balanced diet and consuming more natural, unprocessed fresh food can you lose weight healthily and beautifully. At the same time, you should stay away from refined processed foods such as cakes, desserts, fast food, fried foods, candies, sweetened drinks, alcohol, etc. This is the dietary principle for healthy weight loss.

【Dr. Zhang Jiayun/Profile】

Current position: Physician and Director of Shulin District Health Center, New Taipei City; Part-time Attending Physician, Department of Family Medicine, National Taiwan University Hospital. Specialties: Chronic disease care (diabetes, hypertension, hyperlipidemia), cancer screening, general physical examination, women's health and child care, smoking cessation, abdominal ultrasound, home care, hospice care, and travel medicine.