Briefly describe how to adjust the diet of obese people

Hello! Obese people eat eight "ones" a day

The eight principles of the Chinese Dietary Guidelines for Obese People are embodied in an easy-to-remember daily recipe, that is, you should eat eight "ones" every day

1. A glass of milk.

2. An egg.

Lean meat (including fish, shrimp, poultry).

grams of soybeans and their products (tofu, bamboo, dried beans, soy milk, etc.).

5. A fruit (diabetics can replace it with a tomato or a star fruit, etc.).

6. A pound of vegetables (vegetable varieties should not be monotonous, green, red, yellow, and white vegetables should be eaten alternately).

7. About one pound of staple food (obese people can be adjusted to 4-5 taels).

8. One liter of light soup with less salt and oil (generally no big bones to boil soup).

Some obese people contradict the quality of food and digestion and absorption capacity due to the needs of growth and development; Due to the influence of aging, digestive decline, chronic diseases and other reasons, it is difficult for obese people to achieve "balanced diet and reasonable nutrition" for a long time, resulting in a deficiency of vitamins, beneficial macroelements and trace elements, which can be obtained from some nutrients and elemental preparations. Such as calcium, iron, zinc, selenium, vitamin C, B vitamins, vitamins A and D, etc. Vitamins C, E and B vitamins and trace elements such as zinc and selenium are related to non-specific immune function in the human body.

Some experts believe that 80% of diseases in the human body are related to immunity. In the season when respiratory tract infections are prone to occur, in addition to achieving a comprehensive and balanced amount of three meals a day, some vitamin preparations that are easy to be lost during heating and cooking should also be supplemented under the guidance of doctors, as well as some trace element preparations to help the body improve immunity.

In particular, readers need to be reminded that the supplement of nutritional preparations should be carried out under the guidance of doctors and nutritionists to avoid mistakes. For example, vitamin C is a strong antioxidant nutrient and also has important immunomodulatory effects.

However, long-term use of large doses is not only easy to form kidney stones, but also forms dependence, and sudden discontinuation may cause symptoms such as subcutaneous, bleeding gums, muscle soreness, and fatigue.

It is very important for modern people to pay attention to the combination of work and rest, balanced diet, appropriate supplementation of multivitamins and macro- and trace elements, combined with physical activities, self-regulation of emotions and other scientific lifestyles of modern people, which can not only prevent the body from entering a sub-health state, but also promote the transformation of sub-health status to health.

A reasonable diet for obese people is only one aspect, and the main thing is to consume more energy through exercise. As far as diet is concerned, it is to eat more fruits, vegetables, fish and shrimp, lean meat, etc., and eat less starch and pork.

1) Control total energy and maintain a normal weight.

2) Limit fat intake to 20% to 25% of total energy.

3) The supply of carbohydrates should be moderate, and should be limited to 40% to 55% of the energy occupied.

4) There must be enough fresh vegetables in the diet, especially leafy greens and fruits.

5) Pay attention to the cooking method and avoid frying, frying and stir-frying.

6) Cultivate a good eating habit, three meals a day should be fixed and quantitative, breakfast must be eaten well, and dinner must be eaten less.

Answer]: a, b, c, d

ABCD [Analysis] Dietary regulation of obesity: (1) control of total energy intake; (2) Appropriate distribution of camp and banquet grinding nutrients is carried with auspicious divination.

A restricted energy balance diet is a relative control of energy intake, reducing the daily intake by 500 kcal on the basis of the usual intake. Generally, 1000-1500kcal is provided daily, soy protein can be consumed to replace part of the casein, and some unsaturated fatty acids or fish oil preparations rich in omega 3 can also be added, vitamin D preparations and calcium can be supplemented, and the weight loss effect will be better, and it is used more in hospitals. A high-protein diet is also a popular method in Europe, where protein generally exceeds 20% of daily energy, but not excessively, such as more than 30%.

Especially for some patients with poor liver and kidney function, this method cannot be used, but for some simple obesity and hyperlipidemia, high cholesterol is conducive to weight loss and blood lipids. Intermittent fasting**, also known as intermittent fasting, is a 5:2 pattern in which you eat normally 5 days of the week and the other 2 days (non-consecutively) eat, and the energy intake is generally 1 4 energy from the normal.

Intermittent fasting can be effective** and prevent type 2 diabetes, in the traditional Chinese medicine health and longevity, the ancients also did not eat at noon, for our gastrointestinal tract to take a holiday. How to grasp the diet during weight loss? In terms of the choice of cereals, some people do not eat staple foods, but not eating staple foods for a long time is very likely to cause gallstones.

Surveys have shown that weight loss is true by skipping staple foods for the first 6 months, but the effect is less pronounced after one year. In terms of staple foods, we should not consume refined sugars, but some complex carbohydrates, such as potatoes and beans. In terms of fat and protein intake, we should not increase the intake of saturated fatty acids, but increase the intake of unsaturated fatty acids.

First, add legless meat, such as fish and shrimp, then add white meat, such as chicken, duck, etc., and finally add some red meat, such as beef, pork, etc. In the weekly diet we can add some seafood, such as kelp, fungus and other low-calorie foods. In terms of the intake of vegetables and fruits, green leafy vegetables can be unlimited, and can reach more than one pound a day, and fruits should be limited to less than 100 grams during the ** period.

Answer] :(1) Eat a variety of foods, eat more coarse grains, and reduce the staple foods that are white and soft. (2) Eat more fresh vegetables and fruits to ensure adequate intake of minerals and vitamins.

2) On the basis of a balanced diet, control the total dietary energy, mainly to reduce the intake of fat and carbohydrates. (3) The cooking method should be steamed, boiled, blanched, soaked, etc., cooking less oil, avoid frying with oil, less salt, less chicken essence, monosodium glutamate, soy sauce, etc., and eat and drink. (4) Limit snack intake.

Skip desserts, use appropriate amounts of yogurt and fruit for snacks. (5) Increase the amount of exercise.