"Muscle" must be thin, muscle is the key to anti-aging and disease prevention! If you don't want to be weak, let's start by cultivating exercise habits. This paper arranges the most suitable "lazy bag for strengthening muscle strength" for everyone to teach you to accumulate muscle strength from daily life: large muscle groups are concentrated in the lower body, and the exercise CP value is the highest; Learn to eat right nutrition together, do both, and raise a healthy and beautiful body. There are no imaginary difficulties! Reduce fat: eat eight points and practice two points. The first thing for people who want to lose weight is to "control their diet". Dr Scott suggested that the diet should focus on high-quality natural foods such as protein and fiber, and eat less processed foods. Muscle gain: exercise eight points and eat two points to gain muscle is the antonym of fat loss. Dr. Scott pointed out that if you exercise seriously, you may get 80 points even if your diet hasn't changed much. "Of course, if you exercise crazily, eating less will lead to malnutrition, which is limited to muscle growth. You can practice at home! Dr Scott teaches you the exercise method with the highest CP value. Dr. Scott (Dr. Wang Siheng, resident of rehabilitation department, Chang Gung Hospital, Linkou) pointed out that the muscles of the lower body account for more than two-thirds of the total body muscle mass, so it is very critical. If you only practice upper body muscles such as biceps brachii, triceps brachii and pectoral muscles, while ignoring hips and legs, it is equivalent to only practicing about 20% of the whole body muscles, then you will only get 20% of the benefits. In addition, patients with "sarcopenia" often have lower body muscle atrophy, which leads to slower walking speed, inability to climb stairs, and even inability to stand up from a chair. The main purpose of muscle exercise for the elderly is to be able to move freely, rather than sitting in a wheelchair or lying in bed, so it is more important to maintain the muscle strength of the lower body. 30-40-year-old training action recommendation: Dr. Scott explained that the back lunge is to distribute the whole body weight on one foot, which can improve the training intensity. Feet apart, shoulder width apart. Chest out and abdomen in, take a big step back. The knees of the hind feet are bent down to the ground, and the front legs and calves are kept perpendicular to the ground as much as possible. When the hind legs and knees touch the ground slightly, the thighs and buttocks exert their strength to support the body and return to the original standing posture. Reminder: when squatting, the speed should be slow, so as not to let the hind feet and knees strongly hit the ground, causing injuries. Recommended exercise for 50 and 60 years old: chair squat Dr. Scott pointed out that due to the protection of the chair, the safety is relatively high. Even if the muscle strength and sense of balance decrease, or people with some discomfort in their knees, it is very suitable for exercising at home. Stand in front of the chair, about half a foot away from it. Just like sitting in a chair, push your hips back first and bend your knees slowly and slightly. When your hips touch the chair, let yourself stand up with the help of your hips. Dr. Song Renyan eats like this to avoid obesity and stay away from sarcopenia. The causes of sarcopenia are very complicated and have a lot to do with our diet. Unbalanced diet leads to obesity, which may occupy muscle space. I threw nearly 20 kilograms of meat myself. Dr. Song Renyan shared his personal experience and said that the cause of obesity is definitely not as simple as imagined. " Although the final conclusion is nothing more than eating less and moving more, how can it be called eating less? "He pointed out that some people will say that if you want to eat less, you should go on a diet and stop eating, but although this can be used as one of the strategies in the process of losing weight, it is not a long-term solution. Dietary Tips Vegetables: Whole grains: protein = 2: 1: 1 (consumption per meal) Choose original foods, avoid using less seasonings in processed foods, and make good use of spices in fried foods, and eat less: trans fatty acids are easy to cause inflammation and lead to muscle loss. An egg may be considered as a kind of protein, while a meal is at least two kinds of protein. There is a famous saying in Dr. Hou's "Muscle Lunch": "You are what you eat. "People may not see the effect of diet on our bodies in a short time, but if you extend the time, you can actually see the obvious difference from the appearance whether you eat the right food or not. Choosing a diet and avoiding delayed allergies are the same concept. You know how to avoid immediate food allergies, because your eyes and lips may swell as soon as you finish eating; But delayed allergy may take two weeks, so you don't know what you ate to make you allergic. The same is true for eating. We should first think about how our current eating habits will affect us in a few years. What kind of physical condition do you want in the future? You must change your eating habits from now on. When you are well, you should start to maintain it. It is better to remedy it when you are poor. Dr Hou Bao Zhong seldom eats breakfast, and mostly only drinks black coffee or tea. Intermittent fasting. " He said that limiting the whole day's eating time to 6-8 hours is helpful to control weight, physical health and emotional and spiritual stability. "Some people will choose not to eat dinner. I am used to omitting breakfast and can adjust it according to my personal life. " Because of intermittent fasting, I ate more at lunch, but mainly protein and vegetables. If you are at home, you can cook by yourself, and you can also make spaghetti with fried mushrooms in olive oil and simple noodle soup. If you eat out, you usually eat buffet, and the choice of dishes is mainly protein and a lot of vegetables. If the store provides it, it will give priority to brown rice and ten grains of rice instead of white rice. As a triathlete, Dr. Hou Bao Zhong said that he would consume 65,438+00 ~ 65,438+05% more protein than ordinary people. "If you are working out or taking part in a competition, you will feel weak if you don't eat meat. He also said that if you have regular exercise habits, your body will tell you that it needs protein, so you should obey your body's feelings and respond to its needs. Dr. Hou's taboo food: easy to cause obesity. Don't pour the soup on the rice: the soup is delicious and you will eat too much starch unconsciously. Bread: Desktop bread is mostly oily and contains trans fat. For example, pineapple bread contains a lot of ghee and sugar, which is high in calories, and it is not easy to feel full, so it is easy to stop eating. This is part of the March issue of "Longevity after the age of 35 must first strengthen muscle strength". Full and exciting content: 7- 1 1 In Taiwan Province, the whole family, Laierfu, OK supermarket, Eslite, Jinshitang and Blog are all selling well in online bookstores! Muscle is indispensable in YEATION's special transportation exemption. Muscle is the key to anti-aging and disease prevention! If you don't want to be weak, let's start by cultivating exercise habits. This paper arranges the most suitable "lazy bag for strengthening muscle strength" for everyone to teach you to accumulate muscle strength from daily life: large muscle groups are concentrated in the lower body, and the exercise CP value is the highest; Learn to eat right nutrition together, do both, and raise a healthy and beautiful body. There are no imaginary difficulties! Reduce fat: eat eight points and practice two points. The first thing for people who want to lose weight is to "control their diet". Dr Scott suggested that the diet should focus on high-quality natural foods such as protein and fiber, and eat less processed foods. Muscle gain: exercise eight points and eat two points to gain muscle is the antonym of fat loss. Dr. Scott pointed out that if you exercise seriously, you may get 80 points even if your diet has not changed much. " Of course, if you exercise crazily, eating less will lead to malnutrition, which is limited to muscle growth. You can practice at home! Dr Scott teaches you the exercise method with the highest CP value. Dr. Scott (Dr. Wang Siheng, resident of rehabilitation department, Chang Gung Hospital, Linkou) pointed out that the muscles of the lower body account for more than two-thirds of the total body muscle mass, so it is very critical. If you only practice upper body muscles such as biceps brachii, triceps brachii and pectoral muscles, while ignoring hips and legs, it is equivalent to only practicing about 20% of the whole body muscles, then you will only get 20% of the benefits. In addition, patients with "sarcopenia" often have lower body muscle atrophy, which leads to slower walking speed, inability to climb stairs, and even inability to stand up from a chair. The main purpose of muscle exercise for the elderly is to be able to move freely, rather than sitting in a wheelchair or lying in bed, so it is more important to maintain the muscle strength of the lower body. 30-40-year-old training action recommendation: Dr. Scott explained that the back lunge is to distribute the whole body weight on one foot, which can improve the training intensity. Feet apart, shoulder width apart. Chest out and abdomen in, take a big step back. The knees of the hind feet are bent down to the ground, and the front legs and calves are kept perpendicular to the ground as much as possible. When the hind legs and knees touch the ground slightly, the thighs and buttocks exert their strength to support the body and return to the original standing posture. Reminder: when squatting, the speed should be slow, so as not to let the hind feet and knees strongly hit the ground, causing injuries. Recommended exercise for 50 and 60 years old: chair squat Dr. Scott pointed out that due to the protection of the chair, the safety is relatively high. Even if the muscle strength and sense of balance decrease, or people with some discomfort in their knees, it is very suitable for exercising at home. Stand in front of the chair, about half a foot away from it. Just like sitting in a chair, push your hips back first and bend your knees slowly and slightly. When your hips touch the chair, let yourself stand up with the help of your hips. Dr. Song Renyan eats like this to avoid obesity and stay away from sarcopenia. The causes of sarcopenia are very complicated and have a lot to do with our diet. Unbalanced diet leads to obesity, which may occupy muscle space. I threw nearly 20 kilograms of meat myself. Dr. Song shared his personal experience and said that the cause of obesity is definitely not as simple as imagined. "Although the final conclusion is nothing more than eating less and moving more, how can you call it eating less?" He pointed out that some people will say that since they want to eat less, they should go on a diet and stop eating, but although this can be used as one of the strategies in the process of losing weight, it is not a long-term solution. Dietary Tips Vegetables: Whole grains: protein = 2: 1: 1 (consumption per meal) Choose original foods, avoid using less seasonings in processed foods, and make good use of spices in fried foods, and eat less: trans fatty acids are easy to cause inflammation and lead to muscle loss. An egg may be considered as a kind of protein, while a meal is at least two kinds of protein. There is a famous saying in Dr. Hou Bao Zhong's "Muscle Lunch": "You are what you eat." People may not see the effect of diet on our health in a short time, but if you extend the time, you can actually see the obvious difference from the appearance whether you eat the right food or not. Choosing a diet and avoiding delayed allergies are the same concept. You know how to avoid immediate food allergies, because your eyes and lips may swell as soon as you finish eating; But delayed allergy may take two weeks, so you don't know what you ate to make you allergic. The same is true for eating. We should first think about how our current eating habits will affect us in a few years. What kind of physical condition do you want in the future? You must change your eating habits from now on. When you are well, you should start to maintain it. It is better to remedy it when you are poor. Dr Hou Bao Zhong seldom eats breakfast, and mostly only drinks black coffee or tea. Intermittent fasting. "He said that limiting eating time to 6-8 hours a day is helpful to control weight, physical health and emotional and spiritual stability." Some people will choose not to eat dinner. I am used to omitting breakfast, which can be adjusted according to my personal life schedule. "Because of intermittent fasting, I will eat more lunch, but mainly protein and vegetables. If you are at home, you can cook by yourself, and you can also make spaghetti with fried mushrooms in olive oil and simple noodle soup. If you eat out, you usually eat buffet, and the choice of dishes is mainly protein and a lot of vegetables. If the store provides it, it will give priority to brown rice and ten grains of rice instead of white rice. Dr. Hou Bao Zhong is a triathlete himself. He said that he would consume 65,438+00 ~ 65,438+05% more protein than the average person. " If you are exercising or taking part in a competition, you will feel weak if you don't eat meat. He also said that if you have regular exercise habits, your body will tell you that it needs protein, so you should obey your body's feelings and respond to its needs. Dr. Hou's taboo food: easy to cause obesity. Don't pour the soup on the rice: the soup is delicious and you will eat too much starch unconsciously. Bread: Desktop bread is mostly oily and contains trans fat. For example, pineapple bread contains a lot of ghee and sugar, which is high in calories, and it is not easy to feel full, so it is easy to stop eating. This is part of the March issue of "Longevity after the age of 35 must first strengthen muscle strength". Full and exciting content: 7- 1 1 In Taiwan Province, the whole family, Laierfu, OK supermarket, Eslite, Jinshitang and Blog are all selling well in online bookstores! YEATION's free shipping special ~ nourish muscles and prevent diseases! Eating is the key to nutrition. The best supplement ratio after aerobic exercise is "carbohydrate: protein =3: 1? 4: 1 "can be adjusted to" carbohydrate: protein =2: 1 "if muscle strength training? 3: 1 The golden combination after exercise is sugar-free soybean milk+banana 1 or medium-sized sweet potato 1 fresh orange juice+steamed fruit in a teacup+two eggs. It is very important to have a balanced diet every day. When it comes to muscle-nourishing materials, most people think of "protein" first, but what essential nutrients do you need besides protein to maintain or even increase muscle? And eating the wrong thing will make fat encroach on muscle space step by step? Essential raw materials for nourishing muscles: If protein observes muscles under a microscope, he will see many muscle fibers, most of which are protein. Therefore, if he wants to nourish his muscles with diet, the first thing to do is to provide enough raw materials for his body-protein. Protein, together with sugar and fat, is one of the three major nutrients in life, which has the functions of providing heat, repairing tissues and regulating physiological functions, and is also an indispensable golden nutrient for cultivating muscle strength. Food sources in protein can be divided into animal sources and plant sources. Animals: eggs, milk, meat, fish, poultry. Botany: beans, drupes and cereals. The national health department believes that the nutritional value of protein should be considered not only in quantity, but also in quality. When protein in food is of good quality and sufficient quantity, it is called high-cost protein. Generally speaking, animal foods are mostly from protein, and the prices of raw materials are relatively high, while plant foods are relatively low. Therefore, it is suggested that two or more foods should be eaten together to improve the nutritional value of protein in the diet. In recent years, there is a trend of retraining to gain muscle and reduce fat. To some extent, everyone knows that protein should be supplemented after exercise, and the diet in daily life also pays special attention to the intake of protein. Although protein is very important for the exertion of physiological functions, he will still be "fat" if he eats too much but does not exercise, or if his exercise intensity is insufficient. There is a trick to ingesting protein. Besides quantity, protein has a better intake order. According to the newly revised dietary guidelines, the intake order of protein was changed from "beans → fish → meat → eggs" to "beans → fish → eggs → meat". According to the National Department of Health, recent studies have shown that the intake of eggs has nothing to do with the concentration of cholesterol in the blood and the risk of cardiovascular disease. In addition, eggs are rich in nutrition, and they are given priority over meat when eaten, so the elderly no longer have to be afraid to eat eggs. And many people will wonder, is it better to eat one meal or three meals in protein? Dr. Chen Lianggong mentioned in the book True Inverse Times that dispersion is better than single meal. He cited research that if you eat too much protein at a time, it will exceed the proportion of the best synthetic muscle, and if you can take it separately, the synthetic efficiency will be better. Develop muscles! 6 Nutrients are also essential carbohydrates: carbohydrates that improve the efficiency of muscle synthesis are the same as those in protein, which can improve the efficiency of muscle protein synthesis and prevent muscle protein from decomposing. At the same time, it can secrete insulin, accelerate the entry of amino acids into skeletal muscle cells, and grow or repair muscle tissue. Guo Jiahua, a professor at the Institute of Sports Science of Taipei City University, said that carbohydrates are the key nutrients necessary for exercise. Without their insulin secretion, even with raw materials (protein), products (muscles) could not be made. Therefore, carbohydrate and protein have better muscle building effect than protein alone. Professor Guo Jiahua pointed out that the ideal ratio of sugar to protein should be 4: 1 to 3: 1. Foods rich in high-quality carbohydrates: sweet potatoes, brown rice, beans, fruits and vegetables. Fat: Promote the secretion of muscle growth hormone Many people often do not eat oil when gaining muscle and losing fat, and fat is even demonized as the source of obesity. In fact, moderate fat is an essential nutrient for human body. What we should avoid is "artificial trans fat" which can cause cardiovascular diseases, including common exquisite cakes, bread, French fries, fried chicken and so on. Instead of not eating oil at all. If there is no fat intake at all, hormones in the body will be out of balance, which will affect muscle growth, bone density and fat distribution. Therefore, oils with high unsaturated fatty acids such as olive oil and brown rice oil can be considered for daily oil products. Foods rich in beneficial oils: avocados, nuts, fish and other foods rich in omega-3 and omega-6. Vitamin D: Maintaining muscle function Vitamin D is a fat-soluble vitamin. Its important function is to regulate the absorption of calcium and phosphorus and calcification of bones, and maintain the health of bones and teeth. Because its mechanism is related to the regulation of DNA in the nucleus, many studies have pointed out in recent years that adequate vitamin D can prevent the occurrence of chronic diseases. Taiwan Province Family Medicine Association said that vitamin D has recently been found to play an important role in maintaining muscle function and strength. And physical function. If the vitamin D in the blood of the elderly is low, their muscle mass, strength and physiological function are usually poor, and the risk of sarcopenia is high. Important: Although vitamin D can be taken from the diet, you still have to get enough vitamin D through proper sunlight. Every day 15 minutes, avoid the scorching sun at noon, choose a mild ultraviolet time, and expose your hands and face to the outside sun, so you can produce enough vitamin D in your body. If you are by an indoor window, the light can't pass through the glass. Foods rich in vitamin D: salmon, eel, milk, yogurt, eggs, mushrooms, alfalfa sprouts. Vitamin B: An Important Coenzyme for Metabolism of protein. According to a famous Japanese hip surgeon, Ishibe, vitamin B is a coenzyme that assists in the metabolism of enzymes in the body, among which B6 is an important substance responsible for metabolizing protein into amino acids, assisting muscle synthesis, preventing its loss and maintaining the health of the nervous system. Although vitamin B6 is ubiquitous in fresh food, it is easy to be lost during cooking because of its water solubility and heat intolerance, which makes many people unaware of it. In addition to avoiding boiling ingredients in water, reducing processing procedures and cooking time has also become the key to ingesting vitamin B6. Foods rich in vitamin B: whole grains, beans, asparagus, nuts, milk, egg yolk, lean meat, seaweed, deep-sea fish and dark green vegetables. Calcium: Keeping bones healthy Calcium is the most abundant mineral in human body. Besides preventing osteoporosis, it is also an indispensable nutrient for nerve conduction, muscle contraction and maintaining normal blood pressure. Bones and muscles interact, so keeping bones healthy is also related to muscle strength. Wu, a nutritionist at Chang Gung Memorial in Linkou, pointed out in Chang Gung Medical Journal that the ability of gastrointestinal tract to absorb calcium will gradually decrease in the process of human aging. If the calcium transferred to the blood is insufficient, the body will extract calcium from the bone through parathyroid function, leading to bone loss. Key points: Calcium needs to be absorbed together with other nutrients to be absorbed effectively, so it is the best way to take different nutrients in a balanced way. Factors promoting calcium absorption include lactic acid, vitamin D, protein, magnesium and vitamin C. Foods rich in calcium include sesame, bean products, dairy products, dark green vegetables, fungus, laver, seaweed, shrimp skin, salmon and sardines. Potassium: Promote muscle contraction. Potassium can counteract sodium, eliminate excess salt in the body, dilate blood vessels and lower blood pressure, which helps to control body fluids and keep muscles running smoothly. Nutritionist Chen explained that potassium is widely distributed in the body, mainly in nerves and muscles. If the distribution or concentration of potassium ion is abnormal, it will affect the transmission of nerve information and muscle contraction, and may cause muscle spasm in severe cases. Some people are prone to cramps after exercise, or it may be caused by excessive loss of potassium ions during exercise. Foods rich in potassium ions: potatoes, sweet potatoes, beans, mushrooms, avocados, spinach, celery, bananas, kiwis, tomatoes, oranges, cantaloupes, pomelos and peaches. This is part of the March issue of "Longevity after the age of 35 must first strengthen muscle strength". Full and exciting content: 7- 1 1 In Taiwan Province, the whole family, Laierfu, OK supermarket, Eslite, Jinshitang and Blog are all selling well in online bookstores! YEATION free shipping special ~