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Eight Secrets to Keep Not Fat or Thin

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Eight tips to help you stay in shape

In the daily diet adjustment, besides the need to adapt to the nutritional requirements of already suffering diseases (such as diabetes, chronic kidney disease, etc.), we propose eight tips to keep fit.

1. Food is varied and well-matched.

Every day, at least 15 to 20 kinds of food are consumed from cereals and potatoes, animal foods, beans and nuts, vegetables, fruits, fungi and algae, and pure energy foods to meet the requirements of food diversification. It is recommended that 200 to 350 grams of cereals, potatoes and soybeans be eaten daily, of which 50 to 100 grams of coarse grains are recommended. Try to have rice noodles, thick and thin, main and side dishes and soup in one day's diet.

2. Eat more vegetables, fruits and potatoes.

It is recommended to eat 300 to 500 grams of vegetables a day, preferably dark vegetables accounting for about half; fruits 200 to 400 grams. Guarantee 1 to 2 kinds of vegetables per meal and 2 to 3 kinds of fruits per day. Eating fresh vegetables, choosing the appropriate cooking methods, for the elderly with bad teeth, vegetables can be chopped and mashed to make vegetable pulp or vegetable paste.

3. Eat dairy products, soybeans or their products every day, and often eat appropriate amounts of fish, poultry, eggs, lean meat.

For the elderly who have lost weight or suffered from muscular dystrophy, the daily intake of protein, especially high-quality protein, should be guaranteed, 1.2g/kg~1.5g/kg protein, to ensure the intake of meat, eggs, dairy products and soybean products. It can add 20-30 g of high-quality protein (equivalent to 3 or 2 lean meat/fish/shrimp, or 3 eggs, or half a kilogram of tofu, or 750 mL of fresh milk).

4. Reduce cooking oil and eat a light, salt-free diet.

Cooking oil intake should not exceed 25 grams (about 2-3 spoons of small ceramic spoon for soup), choose vegetable oil as far as possible. In 2007, the World Health Organization recommended that salt intake be 5 grams per day, including high sodium foods such as soy sauce, pickles and monosodium glutamate, as well as various processed foods. Therefore, we should try our best to adapt ourselves to lighter tastes.

5. Dietary arrangements should be reasonable, and the food should be soft and digestible.

Take three meals a day as the main meal, eat regularly, regularly and quantitatively, and add meals as appropriate. Eating snacks properly (such as nuts, about 30g) is beneficial to the health of the elderly. It can not only provide certain energy and nutrients, but also exercise chewing ability, so that facial muscles often exercise to delay aging. Food should be chopped and boiled as far as possible, meat can be made into minced meat, vegetables with tender leaves, tender stems; grasp cooking temperature to avoid food super-cooling and overheating; cooking methods mainly include steaming, steaming and boiling, avoiding greasy, marinating, frying and frying; avoiding over-soaking and over-drying food; reducing the loss of nutrients in food cooking by adding vinegar, sizing and hanging paste, yeast fermentation, skullching and other methods.

6. Prevention of malnutrition and rational use of nutrient supplements.

Insufficient weight can increase susceptibility to disease, reduce stress ability, prone to fracture, chills, injuries, slow healing of surgical wounds, prone to irritation, burnout, depression, apathy, restlessness or insomnia. Under the guidance of nutritionists, the elderly should rationally use nutrient supplements or total nutrition enteral nutrition preparations to supplement nutrient intake, but not replace natural food. Attention should be paid to the proportion and collocation of minerals and vitamins in order to improve the absorption and utilization rate. For example, iron supplement should be used at the same time with vitamin C after meals, not swallowed with tea; calcium supplement should be used at the same time with vitamin D; fat-soluble vitamins such as vitamin A and vitamin E should be consumed with foods containing fat; calcium and iron supplements should be used at staggered time.

It is suggested that the elderly with oligomyosis should be exposed to the sun for 30 minutes daily, or be supplemented with vitamin D preparation 800IU ~ 1000IU. If it is a drug supplement, it must be taken at the doctor's request.

7. Drink plenty of water and limit alcohol.

Old people should drink no less than 1200 ml of water a day, white boiled water or light tea, a glass of boiled water in the morning, one hour to two hours before bed, a small amount of water for many times, and more water in summer and before and after exercise.

If the elderly drink alcohol should be limited, advocate eating first, then drinking, do not drink during medication, especially not drink alcohol, not to drink too much. It is suggested that adult males (females) should drink no more than 25 grams (15 grams) of alcohol per day, which is equivalent to 50 ml of 50 degree liquor, 65 ml of 38 degree liquor, 200 ml of wine and 625 ml of beer. Drink no more than twice a week.

8. Cooperate with active physical exercise to increase resistance sports.

Active physical exercise can help the muscle synthesis of the elderly, especially resistance exercise and endurance training can effectively increase the muscle strength and weight of the elderly, such as dumbbell, resistance band exercise, standing pile, weight-bearing and other sports, 8-10 movements per day, each insisting on 10-12 times. But we should pay attention to balance and flexibility, train in sequence, persist for a long time and do according to our ability.

Carefully do these eight items, long-term implementation, help you get a healthy and strong weight.