Middle-aged men concerned about tadpole belly fat should eat this food.

As we age, we tend to lose muscle strength and accumulate visceral fat around the abdomen, a condition often referred to as "tadpole belly." Middle-aged and older people with tadpole belly are at increased risk for various diseases. Let's explore the risks and prevention methods of tadpole belly.

 

◇High visceral fat increases the risk of dementia and kidney disease. A tadpole-shaped body is a sign of excess visceral fat. Excessive visceral fat can increase the risk of dementia by up to five times. This is because fat accumulated in the abdominal area can circulate through the blood vessels and block cerebral blood vessels, or inflammatory substances secreted by fat cells can alter cerebral blood vessels, leading to dementia. Furthermore, fat helps produce neurotransmitters and neurons in the brain, and excess fat can create imbalances in this process, increasing the risk of dementia. A study by Northwestern University in the United States found that people with a protruding belly but normal weight but no abdominal obesity had a five-fold and three-fold higher risk of developing dementia, respectively, than those with overall obesity and those of normal weight.

Tadpole belly also affects kidney function, increasing the risk of kidney disease by approximately 20%. A Dutch study also found that a higher waist-to-hip ratio, an indicator of abdominal obesity, was associated with decreased kidney function.

 

◇Strength training and diet should be combined To prevent tadpole belly, consistent strength training and a healthy diet are crucial. Muscle mass declines with age, so even if you're eating small amounts, it's crucial to consume the full recommended daily intake of protein (0.8g per kilogram of body weight for adults). This is because protein is the building block for muscle growth. Almonds and avocados are particularly recommended. Almonds are not only high in protein but also rich in unsaturated fatty acids, which, when consumed regularly, can help reduce abdominal fat. A study by Pennsylvania State University found that participants who ate almonds as a snack experienced reduced abdominal fat, waist circumference, and improved LDL cholesterol levels compared to those who didn't.

 

◇Eat dried fish rich in lysine Let's make sure to consume leucine, an essential amino acid. Leucine inhibits protein breakdown and promotes protein synthesis. It helps build muscle without increasing abdominal fat. Research also shows that leucine intake improves protein synthesis in weakened skeletal muscles. It's better to get leucine from food rather than supplements. It's abundant in dried fish (such as dried pollack and anchovies), tuna, seaweed, and cheese.

It's also helpful to consume the recommended daily intake of vitamin B2 and vitamin E. The recommended daily intake of vitamin B2 is 1.5 mg for men and 1.2 mg for women. The recommended daily intake of vitamin E is 10 mg for both men and women. Both are rich in antioxidants.

 

 

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Can I just eat dried fish?

Tadpole belly really has visceral fat

There's no sign of it falling out

 

My husband's stomach is also convex.

I guess I'll have to think about making side dishes with dried fish again.