How to eat more with less effort?

Source: Yangcheng Evening News

Some people exercise for weight loss, some people are to increase muscle, and others are to improve sub -healthy constitution. During the movement, the scientific diet can double the effect of exercise. Lin Hanxiao, the attending physician of the Nutrition Department of the First People's Hospital of Guangzhou, reminded that do not die blindly during exercise, otherwise it will lead to too low weight, and it will even bring problems such as immune function damage, hormone disorders, osteoporosis, anemia and other problems. Women are even. It may be amenorrhea, affecting pregnancy.

Eat these foods less

Eat foods with low nutritional value but too high fat. For example, every 100g of trotters contain 26.3g of fat, and the calories are as high as 260 kcal.

In addition, high -fat, high -sugar, high -calorie foods should also be eaten less, such as chocolate, cake, milk tea, and skewers, fritters, etc. Eating such foods for a long time is accompanied by a large amount of sugar and saturated fats, and there are also trans fatty acid intake, which is likely to have adverse effects on physical health.

Guarantee protein intake

Lin Hanxiao pointed out that for those who love fitness, it must be patient with muscles. It is reasonable to increase weight by 1-2kg each month. The following tips may be helpful.

1. Don't drink too much soup water before meals. Drinking a lot of water before meals will make the stomach full, affecting the amount of food in this meal. Especially "small bird stomach" that is easy to be full early, it is best to develop the habit of "drying and wetness" of food, and drink water for more than half an hour after meals.

2. Ensure protein intake. The effect of sufficient protein on muscle enhancement is self -evident. For thin weights that need to gain weight, protein intake can eat 100g more than usual. Edible beef and sheep lean meat, chicken eggs, fish and shrimp, dairy products, etc. Among them, fish is a good thing. Deep sea fish such as salmon is rich in omega-3 fatty acids and is also a high-protein ingredient.

3. For people who need fatty reduction, increase "easy to be full" food. Such as soybeans, celery, konjac and other high -fiber and low -calorie fruits and fruits are prone to satiety because of rich fibers.

It should not be eaten for a long time

Dr. Chen Rongping, Department of Endocrine of the Pearl River Hospital of Southern Medical University, pointed out that the replacement of meals is essentially a designed structured diet. Through the low -proprietary carbohydrate intake, the increase in the output of the body hepatogenic glycogen is mobilized. The purpose of the heavy.

Weight loss should be a systematic project. Differential meal replacement is only a tool in the weight loss treatment. Different solutions need to be set up due to people. For example, evaluate obesity and cause, whether there are related complications, etc., and then determine the next weight loss plan.

It is worth noting that in accordance with the dietary guide of the Chinese Nutrition Society in 2022, carbohydrates (the main food sources are grains, potato), protein (main food sources are livestock poultry meat, fish, soybeans), fat sources (main food sources The energy provided for the three major nutrients of vegetable oil and animal oils) should be 50%-65%, 10%-15%, and 20%-30%, respectively. The carbohydrate ratio ratio of meals on the market is about 20%, and long -term intake may lead to nutritional problems.

Chen Rongping pointed out, "The main energy of the human body is carbohydrate. For a long time, he has eaten meals for a long time. He has not carried out a physical assessment in time. . Medical weight loss pays attention to the course of treatment. For example, meals are generally based on 8-12 weeks as a course of treatment, rest for 3-6 months, and then restart the second round after the body is restarted. Endocrine doctor or nutrition doctor. "(Editor Li Chuang)

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