Food toast suitable for the elderly to lose weight.
It is one of the most common staple foods for breakfast. There are many varieties and many changes can be made, but it is best to choose whole wheat toast, which is high in fiber but low in calories.
upper thread
It belongs to the noodle line of semi-liquid food, with high water content, natural simplicity and fullness, and easy digestion and absorption. It is one of the staple foods that are full and eat skillfully.
Ordinary rice
Usually, the staple food of orientals is white rice. Although there are many varieties of rice and the calories are similar, of course, the less processed brown rice or germ rice has the highest nutritional value.
soba noodle
Soba noodles are a kind of pasta often eaten in Japan. It is chewy and nutritious, and vitamin D can help to fight aging and prevent cancer.
rolled oats
Oats are rich in fiber and unsaturated fat, which can control the rapid rise of blood sugar after meals. It is best to choose plain oats without artificial flavors to prevent the loss of a lot of vitamins when cooked for a long time.
_ _ surface
Products with more than 90% moisture have low calories, but almost no nutrients. Therefore, taking it as the staple food, we should match a variety of natural foods to be lean, healthy and beautiful.
How do middle-aged and elderly people lose weight? Middle-aged and elderly people (people over 40 years old) tend to gain weight because of reduced physical activity and unscientific diet, and most of them have gained weight. Middle-aged people have a heavy family and social burden, so it is not appropriate to join the ranks of weight loss martyrs easily, let alone use drugs to lose weight. Moderate exercise is the best choice for middle-aged and elderly people to lose weight;
Moderate exercise can improve the function of human body through a certain amount of whole body exercise, and then improve the quality of human body. The characteristics of aerobic exercise are: the energy needed for exercise is mainly provided by substances such as fat in the oxidized body; About 2/3 muscle groups participate in sports; The intensity of exercise is between middle and low, and the duration is only 15~40 minutes.
Moderate exercise is a low-intensity, low-energy exercise mode, also known as? Moderate exercise Moderation refers to physical exercise that consumes 2000 kilocalories per week, which is equivalent to playing table tennis for 2~3 hours.
There are various forms of aerobic exercise, such as brisk walking, jogging, aerobics, swimming, cycling and playing Tai Ji Chuan. Exercise three times a week for about half an hour or more each time.
Intensity varies from person to person: for 20 ~ 30 years old, the heart rate during exercise should be maintained at around 140 beats/min, for 40 ~ 50 years old, 120~ 135 beats/min, and for people over 60 years old, the heart rate should be maintained at/kloc-.
Pay attention to the intake of enough fiber in the diet of middle-aged and elderly people to lose weight.
Middle-aged and elderly people are prone to constipation due to decreased digestive tract motility. Cellulose can not only relieve constipation, but also help prevent hypertension, arteriosclerosis and diabetes. Therefore, middle-aged and elderly people should eat more foods rich in cellulose, such as coarse grains, algae and vegetables.
Control salt intake
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.
Increase iodine intake
Iodine deficiency will lead to hypothyroidism, further reduce metabolism and affect the decomposition of fat. Lead to obesity. Middle-aged and elderly people should pay more attention to and increase iodine intake to ensure normal metabolic rate and prevent the occurrence of myxedema.
Reduce cholesterol intake
Too much cholesterol intake can easily lead to arteriosclerosis and vascular obstruction, and lead to a variety of cardiovascular diseases, so middle-aged and elderly people should eat less foods with high cholesterol content, such as egg yolk, animal viscera, animal fat and so on.
Increase calcium intake
If middle-aged and elderly people lack calcium, their bones will become soft and fragile, and even a small collision will cause danger. Therefore, calcium supplementation is a problem faced by many middle-aged and elderly people. They should eat more foods rich in calcium, such as bone soup, and take occupational calcium tablets or active calcium orally if necessary.
Reduce fat intake
Middle-aged and elderly people should reduce the amount of fat in their diet, especially animal fat, and it is best to replace it with vegetable fat. Excessive fat intake can easily lead to cardiovascular diseases and seriously affect the health of middle-aged and elderly people.
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