Entertainment and eating out are the lifestyles of many urban white-collar workers at present. According to the survey data, the food eaten in a "dinner party" is equivalent to eating 2 kg of ham sausage a day, 1 kg of three fresh fried dumplings; Two "dinners" are equivalent to eating 3 kg of ham and sausage a day. The intake of calories, protein and fat in this diet is 1 ~ 2 times that in the normal diet, but the carbohydrate is only 50% of the recommended amount. If you add the wine you drink at each meal, the calories will be more serious. Take half a catty (250 g) of 60-degree liquor as an example, the heat is as high as 9 10 kcal. In the long run, chronic diseases such as hyperlipidemia will follow.

Because Laurie is the director of the company, his life is very fast, and dinner is basically solved in fast food restaurants and entertainment places. The recent physical examination found that he had hyperlipidemia and hypercholesterolemia, which really worried him. At the moment, he doesn't know how to arrange his diet to help treat hyperlipidemia.

First of all, let's take a look at Laurie's basic situation and meal arrangement:

Survey location: A gym.

Respondent: 30-year-old fitness member

Height: 1. 75 meters

Weight: 72kg

Body fat percentage: 20%

The following is Laurie's daily meal arrangement:

Nutritionist comments:

1. Body mass index (BMI) is an important indicator and is often used to measure whether one is overweight. The normal range of body mass index in China is 18. 5~23。 9. The body mass index is greater than 24 ~ 27. 9 is overweight, and body mass index ≥28 is obesity.

According to height and weight, Laurie's body mass index (BMI) is 23. 5, which belongs to the normal range, but needs to be controlled.

2. Body fat percentage refers to the proportion of body fat in the total weight, and the normal reference range for men is 15% ~ 20%. The truck is just at 20%, so it needs to be controlled within 20%.

3. One-day nutrient composition analysis: three highs "high calorie, high fat and high protein" and three lows "low carbon water, low cellulose and low vitamins". Breakfast is like a "poor man" and dinner is like an "emperor".

① The daily total calorie intake exceeds the standard, which is 3,456 kcal (2,600-2,800 kcal according to normal weight), and the fat is 44% higher (the normal reference range is 20%-30%); Protein is 22% higher (the normal reference range is 12% ~ 15%).

② The carbohydrate content of 34% is too low (the normal reference range is 60% ~ 70%), with bread, rice, snacks and other exquisite staple foods as the main food, without coarse grains; The intake of fresh vegetables and fruits is low.

③ The ratio of three meals is unreasonable. Breakfast, lunch and dinner account for 16% and 27% and 57% respectively. Compared with the normal recommendation range of 30%, 40% and 30%, it is necessary to adjust breakfast to be like "emperor" and dinner to be like "poor".

4. Eating too much food with high cholesterol content, such as cooked pork, spicy crab, boiled squid, shrimp, fish head, etc., eating out with too much cooking oil, too much fat intake and too much cholesterol is very unfavorable for hypercholesterolemia patients like Laurie.

Dieticians recommend ways to improve diet:

Dietary treatment of hyperlipidemia mainly focuses on three aspects, namely, controlling total calories, maintaining normal weight, controlling the intake of saturated fatty acids and cholesterol, and diversifying and reasonably matching foods.

1. General principles of diet:

Laurie's current height and weight are still within the standard range and need to be maintained. In order to better promote the recovery of diseases, we need to pay attention to reducing the chances of eating out as much as possible in our daily diet. If it is inevitable, try not to drink alcohol and pay attention to eating more light dishes such as cold dishes and steamed vegetables. In our daily diet, we should give priority to plant food, supplemented by animal food.

① Ensure the intake of staple food. Its energy should account for 50% ~ 60% of the total energy. In addition to rice, flour and other staple foods, we should also eat more miscellaneous grains, such as buckwheat and oats. You can also use potato, yam, lotus root and other root foods instead of some staple foods to avoid the staple food being too monotonous. However, it is necessary to limit the intake of delicate sugars such as cakes and sweets.

② Intake high-quality protein. Appropriately increasing the intake of soybean protein, especially soybean protein powder with low fat content, can control the intake of fat, increase the intake of soybean lecithin and effectively reduce the blood cholesterol level.

High-quality protein should choose dairy products, fish, poultry and soy protein: you can drink about 250 ml of skim milk every day, eat 1 egg white and eat 2 ~ 3 whole eggs every week. You can eat fish 2 ~ 3 times a week, each time about100 ~ 200 g. The cooking methods are mainly stewing and steaming, and the protein of plants such as bean products accounts for more than half of the total protein.

③ Control the intake of fat in food. Reducing the intake of fat, strictly controlling the intake of shrimp, crab, squid and fat pork, and choosing fish, olive oil, beans, dried fruits and green leafy vegetables can effectively control the intake of saturated fat and cholesterol.

④ Pay attention to vitamin supplementation. Eating more fruits and vegetables and adding a small amount of nuts and dairy products can effectively lower blood pressure and cholesterol like drugs, because these foods are rich in vitamins.

(5) Prohibition of alcohol. Alcohol has a high calorie. Drinking a lot of liquor and beer during entertainment will greatly increase the calorie intake, which will lead to obesity and alcoholic liver disease and aggravate hyperlipidemia.

Choose food

Edible food: cereals, especially coarse grains, beans and their products, vegetables, fruit yogurt, skim milk, egg white, fish, skinless chicken, beef and poultry. Fresh mushrooms, red beans, mung beans, fish, vegetables, fungus, walnuts, sesame seeds, etc.

② It is necessary to control the intake of the following five kinds of foods with high cholesterol.

Egg: Egg yolk, such as egg yolk, duck egg yolk, salted egg yolk, preserved egg yolk and so on.

Meat: fat meat, chicken skin and wings, chicken feet, sausages, sausages, bacon, etc.

Animal viscera: lung, kidney, liver, intestine, etc.

Seafood: cuttlefish, squid, crab roe, fish head, etc.

Oils: cream, butter, chicken oil, lard, coconut oil and palm oil (contained in many biscuits and instant noodles).

③ Select the following oils to ingest polyunsaturated fatty acids.

These oils include olive oil, soybean oil, corn oil, sesame oil, cottonseed oil, safflower oil and sunflower oil. They are rich in polyunsaturated fatty acids, which can lower blood cholesterol levels.

In addition, omega-3 fatty acids are also polyunsaturated fatty acids, which mainly exist in some marine fish, so marine fish and fish oil are suitable for patients with hyperlipidemia. Studies have shown that the prevalence of hyperlipidemia and coronary heart disease in Japanese who eat more fish and Mediterranean residents who eat more olive oil is very low.

Step 3 improve the diet

Analysis of nutritional components in improved recipes;

① The intake of calories, fat and protein is well controlled. The total calorie is about 2700 calories, with fat intake accounting for 20%, protein accounting for 17% and carbohydrate accounting for 63%.

② The ratio of three meals is close to 3: 4: 3;

③ Controlling the intake of foods with high cholesterol, with cold salad, steaming and water boiling as the main cooking methods, can greatly reduce the intake of edible oil, which is beneficial to the control of hyperlipidemia.

(Editor: Yue)