1, the principle of losing weight for middle-aged and elderly people
1, iodine intake should be sufficient: iodine is an indispensable mineral for human body. When iodine deficiency occurs, people will have symptoms of hypothyroidism, lower metabolism, slow down the rate of fat decomposition, or even stop decomposing. Not only can you not lose weight, but you will continue to gain weight. Therefore, during the middle-aged and elderly people's weight loss, we must ensure adequate iodine intake. Only in this way can we ensure the normal metabolic rate and prevent the occurrence of myxedema. Middle-aged and elderly people can usually eat more iodine-containing foods, such as kelp and seafood.
2. Ensure adequate intake of cellulose: Middle-aged and elderly people's digestive tract exercise ability is reduced, and constipation symptoms are prone to occur. In order to fundamentally treat constipation symptoms, it is necessary to ensure adequate intake of cellulose. Cellulose can not only relieve constipation, but also prevent hypertension, arteriosclerosis and diabetes. In coarse grains, algae, vegetables and other foods, the content of cellulose is relatively rich, and middle-aged and elderly friends can usually eat more.
3. Adequate calcium intake: As people get older, the calcium in the body will gradually decrease. Once people are over 40 years old, once they lack calcium, their bones will become soft and brittle, and even a small collision may cause danger. Therefore, calcium supplementation is a problem faced by many middle-aged and elderly people. Eat more foods rich in calcium, such as bone soup, and take calcium tablets or active calcium orally if necessary.
4. Adequate intake of protein and vitamins: When people reach middle age, their catabolic ability will be enhanced, but their digestion and utilization rate of protein will decrease. Therefore, middle-aged and elderly people must ensure adequate intake of protein to meet their daily needs. Usually eat lean meat, bean products, milk, eggs and other foods rich in protein. However, because the absorption function of middle-aged and elderly people is reduced, vitamins in food can often not be fully utilized, which easily leads to vitamin deficiency in the body. However, vitamins play an important role in delaying aging. Therefore, middle-aged and elderly people should eat more fruits and vegetables at ordinary times and take some vitamin tablets when necessary.
5. Reduce fat intake: Fat intake will aggravate the obesity symptoms of middle-aged and elderly people and easily lead to cardiovascular diseases. Therefore, middle-aged and elderly people should eat less foods with high fat content during weight loss, and it is best to replace animal fat with vegetable fat.
6. Reduce salt intake: the sodium content in salt is relatively high. Many middle-aged and elderly people are prone to high blood pressure, often because they take too much salt in their diet. Generally speaking, the daily salt intake of middle-aged and elderly people should be less than 5 grams; Patients with hypertension and coronary heart disease should be controlled below 3 grams. Therefore, for the sake of health, the diet of middle-aged and elderly people should be as light as possible.
7. Reduce calorie intake: With the growth of age, human tissues will shrink to varying degrees, and the metabolic rate of the human body will also decrease accordingly. Because the calorie intake of middle-aged and elderly people is much lower than that of young people, the food intake in this period is far less than that of young people, otherwise it will definitely lead to excess calories, which will not only lead to weight loss, but also continue to gain weight. Usually, you must eat less high-calorie foods such as fat and sugar.
8. Reduce cholesterol intake: Excessive cholesterol intake can easily lead to arteriosclerosis and obstruction, and lead to a variety of cardiovascular diseases. The cholesterol content in food such as egg yolk, animal viscera and animal fat is relatively high. Therefore, middle-aged and elderly people should pay more attention to their diet and avoid eating too much of these foods.
After all, the obesity of middle-aged and elderly people is different from that of young people. Once people are old, if they are too obese, they will easily suffer from various diseases, especially the elderly, who are too obese and easily induce various cardiovascular and cerebrovascular diseases. So what are the healthy ways for middle-aged and elderly people to lose weight? Let's take a look at Bian Xiao!
2. How to lose weight healthily
Control the intake of salt.
Excessive salt intake can easily lead to hypertension, stroke and cardiovascular diseases in middle-aged and elderly people, so try to eat less salt. It is generally believed that the daily salt intake of middle-aged and elderly people should be within 5 grams; Patients with hypertension and coronary heart disease should be controlled below 3 grams.
In order to reduce calories, eat more eggs, vegetables and fruits.
With the increase of age, the body tissue shrinks and the metabolic rate decreases, so the middle-aged and elderly people consume much less calories than young people. If you keep eating when you are young, it will inevitably lead to excessive calories. Not only can you not lose weight, but you will gain weight one after another. Eat less high-calorie foods such as fat and sugar.
Make sure you have enough protein and vitamins.
The disintegration and metabolism of middle-aged and elderly people are strengthened, and the digestive utilization rate of protein is decreased, so it is necessary to supplement enough high-quality protein to meet the needs of the body. You should eat more lean meat, bean products, milk, eggs and other foods rich in protein. At the same time, due to the reduction of digestion and absorption function of the elderly, vitamins in food can not be fully utilized, and vitamin deficiency is prone to occur. Vitamins play an important role in delaying aging, so the elderly should eat more foods containing multivitamins, such as fruits, beans, fish and vegetables.
Old women can lose weight by eating jasmine.
Studies have shown that elderly women often eat jasmine, chrysanthemum or tofu, which can not only prevent osteoporosis in elderly women, but also reduce weight and keep fit.
The composition and special fragrance of jasmine have many regulating effects on human endocrine system. Such as jasmine bean curd. Take 15g dried jasmine (jasmine is better), wash it and cook it with 100g tofu. Boil tofu first, add jasmine and leaves after the water boils, and then cook without seasoning. Take 1-2 times a day, which has the effects of aromatic dampness, greasy and weight loss. Jasmine fragrance can transform oil, tofu can regulate the endocrine of elderly women, and it has the effect of losing weight and bodybuilding for elderly women. Tofu is rich in calcium, and it can also prevent and treat osteoporosis caused by calcium deficiency in elderly women.
Jasmine and tofu are rich in phenylalanine. Studies have shown that 2 grams of phenylalanine per day can effectively prevent and treat hypertension and stroke caused by hypertension.
Chrysanthemum is also a good cosmetic material in China traditional medicine. When in use, it can be made into chrysanthemum paste. Wash chrysanthemums; Pulverizing Rhizoma Dioscoreae into powder, and concocting into paste with clear water; Roll chrysanthemum into paste and sizing; Heat peanut oil in an oil pan, add mushy chrysanthemum and fry until cooked. This prescription also has the effect of prolonging life.
Conclusion: After reading Bian Xiao's article, I believe everyone has a certain understanding of how to lose weight healthily. It is good to lose weight, but the premise is good health. Many times we don't need dieting or excessive exercise to lose weight. We just need to pay attention to what Bian Xiao summed up for everyone. I hope Bian Xiao's article can help everyone!
3. What food can I eat to lose weight?
1. Eat more eggs.
Nutrition experts recommend eggs to lose weight. They are not only rich in protein, but also rich in amino acids, which can supplement our physical strength and make us feel full.
2. Drink more yogurt
The study found that friends who like to drink yogurt are generally small bellies. Yogurt is rich in fungi, which can promote our digestion, relax bowels and relieve the symptoms of abdominal distension and constipation. Therefore, if you want to lose weight and eat, it is better to drink more yogurt!
Drink more tea and water.
It is suggested that you drink tea water before meals 1 hour, which can prevent our bodies from absorbing more oil, such as the slimming tea of Phyllanthus emblica, Semen Cassiae and Coicis Semen, which not only absorbs oil, but also inhibits the formation of fat. Promote fat burning.
Eat more soybeans
If you want to go to thin belly, you can eat more soybeans, because soybeans are rich in protein and fiber, which can relax the bowels and have a good detoxification and weight loss effect.
Eat more almonds
Almond is rich in protein and vitamins, especially magnesium, which is our weight loss contrast, because magnesium can stabilize our blood sugar and prevent us from overeating. Almonds can also prevent our body from absorbing calories and reduce the accumulation and formation of fat, which is a good helper to lose weight.