Obesity in the elderly can easily cause various diseases, so we must not treat obesity lightly. So, how can middle-aged and elderly people lose weight? Let's take a look at the food that is suitable for the elderly to lose weight.

Toast is a food 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.

noodle line

belongs to the noodle line of semi-liquid food. With high water content, it is naturally simple to feel full, and it is easy to digest and absorb. It is one of the staple foods that are full and eat skillfully.

White rice

Usually, the staple food of orientals is white rice, and although there are many varieties of rice, the calories are similar, but of course, the less processed brown rice or germ rice, the highest nutritional value

soba noodles

Soba noodles is a kind of pasta that is often eaten in Japan, and its taste is chewy, and the nutrients are also appropriate and rich. Vitamin D

oatmeal

Oatmeal is rich in fiber and unsaturated fat, which can control the rapid rise of blood sugar after meals. It is best to choose plain oatmeal without artificial flavor, and prevent long-term cooking and loss of many vitamins.

__ noodles

_ _ _ products with more than 91% moisture content have very low calories, but there are almost no nutrients. Therefore, taking it as the staple food, we should mix a variety of natural foods to make them lean, healthy and beautiful.

How do middle-aged and elderly people lose weight? Middle-aged and elderly people (people over 41 years old) are prone to gain weight due to reduced physical activity and unscientific diet arrangements, and most of them have already gained weight. Middle-aged people have a heavy family and social burden, so it is not appropriate to join the 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: < P > Moderate exercise can improve the function of the human body in an all-round way through a certain amount of whole-body exercise, thus improving the quality of the 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 low and moderate, and the duration is only 1.5 ~ 41 minutes or longer.

moderate exercise is a low intensity and low energy consumption exercise mode, also known as? Moderate exercise . Moderation means physical exercise that consumes 2111 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.

the intensity varies from person to person: for 21-31 years old, the heart rate should be maintained at around 141 beats/min during exercise, for 41-51 years old, it should be maintained at 121-135 beats/min during exercise, and for people over 61 years old, it should be maintained at 111-121 beats/min.

Middle-aged and elderly people should pay attention to eating enough cellulose in their diet to lose weight

Middle-aged and elderly people's digestive tract exercise ability is reduced, and constipation is easy to occur. 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 the intake of salt

excessive intake of salt can easily lead to hypertension, stroke and cardiovascular diseases in middle-aged and elderly people, so it is necessary to consume as little salt as possible. It is generally believed that the daily intake of salt by 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

when iodine deficiency occurs, hypothyroidism will occur, further reducing metabolism and affecting fat decomposition. 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 hardening and blockage of blood vessels 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 and animal fat.

Increase calcium intake

If middle-aged and elderly people are short of calcium, their bones will become soft and brittle, 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 plant 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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