Middle aged men are obese and prone to big bellies, how to arrange three meals a day?

Obesity is caused by excessive accumulation of body fat, and obesity in men is most often manifested by a large belly and relatively thick limbs, which has a lot to do with their three meals a day.

In addition to the influence of lifestyle habits, most of the middle-aged obesity in men is eaten. Due to the decline in the function of various parts of the body, the metabolism slows down, and the basal metabolic rate decreases year by year, so the nutrients required are also correspondingly reduced, and it is important to arrange the energy and calories of the three meals a day correctly.

Breakfast is the most important thing, how to eat it well.

Breakfast usually accounts for 30% of the nutrition of the whole day, and eating a good breakfast needs to work hard from quantity and quality, the more quantity, the better, and the quality is mainly low-fat, high-nutrition, and convenient.

Middle-aged men's breakfast staple food is low-sugar, low-fat such as corn, multigrain porridge, whole wheat bread, etc., which have a low glycemic index, and some high-quality protein foods, such as high-calcium milk, sugar-free soybean milk, eggs, etc.; You can also add some low-fat foods such as lean meats or juices.

A nutritious breakfast can make people clear and energetic, so that people can devote themselves more efficiently to work and life in the day.

However, nowadays, many male friends have high-fat foods such as fried foods and fried foods. Some people especially like to eat desserts, bread, etc., this kind of food is not only not beneficial to the body, but also increases the burden on the stomach and intestines, affecting the digestive function of the human body.

Lunch is the most nutritious, do you eat everything?

Lunch accounts for 40% of the nutrition throughout the day, and lunch should not only replenish the energy consumed in the morning, but also provide high calories for the afternoon work, so the nutrition of lunch should be comprehensive.

In addition to rice, the staple food of middle-aged men's lunch can also add some sweet potatoes and beans to cook together to increase the full nutrition of rice; Secondly, eat more high-quality protein foods, such as fish, meat, shrimp, etc., and also match fresh vegetables, eat well, and eat well to ensure the smooth progress of work and activities in the afternoon.

Dinner should be moderate, how to eat eight minutes full.

Although dinner accounts for 30% of the nutrition of the whole day, it must be moderate, because the amount of exercise after dinner is less, and the body does not need a lot of energy, so it should be eaten less and light.

Middle-aged men should eat more vegetables and fruits and less protein-rich foods in their dinner diet to avoid excessive calorie intake that leads to fat accumulation and aggravates obesity.

When people reach middle age, although there are a lot of socializing that cannot be pushed off, no matter what, they must control their mouths, pay more attention to reducing the total amount of food, if they do not pay attention to adjusting the amount of food, not only will they gain more weight, but also bring a lot of diseases.

Eat more vegetarian and less meat. Because obesity is caused by too much body fat, eating less meat and eating more vegetarian can **.

Supplement protein in the morning, eat a little more balanced at noon, eat more vegetables and fruits, don't eat too greasy, eat less in the evening, eat lighter.

Middle-aged men are obese and prone to big bellies, so they should avoid high-fat foods at three meals a day, and do not want some high-salt and high-sugar ingredients, and should be lighter.