What should the elderly eat to avoid obesity?

　　Obesity refers to an increase in adipose tissue in the body caused by excessive calorie intake, causing the body weight to exceed the standard weight by more than 20%. The proportion of body fat in the body increases in those over 30 years old. male Can exceed 25% of body weight, female Can exceed 30%. Obesity can be divided into simple obesity and secondary obesity according to different causes. The former is mostly caused by excessive dietary calories, while the latter can be caused by the hypothalamus and endocrine system. disease Caused by. Mildly obese people are often asymptomatic, while moderately and severely obese people may have symptoms such as shortness of breath, palpitation, hyperappetite, and difficulty moving after exercise, which are often accompanied by hyperlipidemia, atherosclerosis, and coronary heart disease , diabetes, gallstones and other diseases are threats elderly healthy Frequent and common diseases of longevity.

　　The most important prevention and treatment measures for obesity are to adhere to physical exercise exercise , increase heat energy consumption; the second is diet control, on the basis of ensuring the basic needs of protein and various nutrients of the body, creating a negative balance between heat energy intake and consumption, causing the weight to gradually decrease, and finally reaching the standard weight.

　　(1) Dietary principles

　　1. Adopt a low-calorie diet, and the total heat energy can be controlled between 4200 and 8400 kJ (1000-2000 kcal) according to gender, labor and other conditions. It is appropriate to reduce the weight by 0.5 to 1 kilogram per week until the weight is reduced to normal or close to normal, and maintenance heat energy is provided. Do not rush to achieve thermal energy control, otherwise it will cause physiological dysfunction and body discomfort. Generally, the degree of heat energy control should be determined based on the degree of obesity. Usually overweight people can be supplied with 80-90% of the required heat energy, moderate obesity (30-40% overweight) can be supplied with 70% of the required heat energy, and severe obesity (more than 50% overweight) can be supplied with 50% of the required heat energy.

　　2. Protein: When controlling heat energy to lose weight, at least 1 gram of protein per kilogram of body weight should be provided every day. Generally, it can be controlled at 1.2 to 1.5 grams per kilogram of body weight. In particular, sufficient high-quality protein should be provided, such as lean meat, fish, shrimp, skimmed milk, soy products, poultry, etc. Protein-to-energy ratio should account for 16 to 25% in weight loss meals. Adequate protein supply can avoid problems such as weakness, reduced resistance, and physical decline. It can also increase the feeling of fullness, which is beneficial to the persistence of weight loss diet.

　　3. Fat: In a weight loss diet, the caloric energy ratio of fat should be less than 30%. Vegetable oils containing more unsaturated fatty acids are better for cooking oil. The intake of animal fats containing more saturated fatty acids should be minimized, such as fat meat, animal fats, etc.

　　4. Carbohydrates: Carbohydrates are digested and absorbed quickly, can stimulate insulin secretion, and promote the conversion of sugar into fat for storage. They have poor resistance to hunger and can easily induce appetite. Therefore, carbohydrate intake should be limited, especially monosaccharides such as sucrose and fructose, which are highly likely to be converted into fat in the body and can increase blood triglyceride levels, so they should be strictly limited. It is generally believed that a low-carbohydrate diet should be adopted when losing weight, and the daily supply should be 100 to 200 grams, but not less than 50 grams. Otherwise, ketoacidosis will occur due to excessive mobilization of body fat.

　　5. Ensure adequate supply of inorganic salts and vitamins in the diet.

　　6. High-fiber meals can reduce energy intake and create a feeling of fullness, which is beneficial to the persistence of weight loss diets.

　　7. Low-salt meals. During the weight loss period, the daily salt intake can be maintained at 1 to 2 grams. After the weight drops to normal, 3 to 5 grams of salt per day can be given, which is beneficial to reducing water retention, weight loss, and is beneficial to preventing and treating obesity complications.

　　8. Adhering to a reasonable diet system, eating small and frequent meals, and avoiding overly rich dinners are all beneficial to weight loss.

　　9. Control drinking. Because alcohol has a high calorific value, each gram of alcohol can produce 294 kJ (7 kcal) of heat energy.

　　(2) Recipe examples

　　Breakfast: 50 grams of wheat bran biscuits

　　200ml soy milk

　　Snack: 100 grams of apple

　　Lunch: 100 grams of rice

　　Stir-fried shredded pork with celery (100g celery, 30g lean meat)

　　Stewed tofu (100 grams of tofu)

　　Snack: 100 grams of apple or pear

　　Dinner: Rice (50 grams of rice)

　　Fried leeks egg (100g leeks, 50g eggs)

　　Winter melon and shrimps (150 grams of winter melon, 20 grams of shrimps)

　　Snack: 100 grams of apple

　　10 grams of cooking oil throughout the day

　　The daily heat energy is about 6245 kilojoules (1487 kilocalories).

　　(3) Key points in food selection

　　1. Staple foods and foods with high starch content, such as vermicelli, potatoes, sweet potatoes, etc. are limited to a limited amount.

　　Candies, desserts, chocolates and other foods are strictly restricted.

　　2. In principle, low-calorie foods such as vegetables, fruits, starch, pectin, and konjac can be eaten freely.

　　3. Foods containing saturated fatty acids and high cholesterol, such as fat meat, animal fats, animal brains and offal, should be restricted.

　　4. Eat less salted and overly salty foods.