Whether a person can live a long life or have a good quality of life when he is old depends on how many functional and normal muscle tissues can be preserved when he is old.
The more muscle is retained and the better its function is, the better the quality of life is guaranteed.
So, how should we scientifically increase muscle tissue while avoiding obesity?
Yu Kang, director of clinical nutrition department of Peking Union Medical College Hospital, designed a scientific diet plan for us to lose weight and gain muscle.
Ensure adequate intake of high-quality protein
1：Control protein intake
A Simple Method for Calculating Protein Intake;
Height (centimeter number) minus 105 (people under 60 years old) or minus 100 (people over 60 years old), here is your ideal weight (kg number).
Then according to 1.2-1.5 grams of protein per kilogram of body weight to eat, pay attention to the minimum of not less than 1 gram per kilogram, the maximum of not more than 2 grams per kilogram, excessive protein will cause a burden on the kidney, but also increase the loss of urine calcium, and protein cannot accumulate in the body.
2：High quality protein must be guaranteed
High-quality protein should reach 1/2 to 2/3 of the protein needed in a day. The foods of high-quality protein include eggs, milk, soybean (soybean), fish, lean meat (white meat, red meat).
3：Distribution of Protein in Three Meals
Your protein intake must be reasonably distributed in each meal, instead of taking a large amount of protein in one meal, and eat some nutritionally unsound food at the next meal.
To get enough nutrition from food, you should take good care of your every meal.
Ensure that food has a fixed source of unsaturated fat
Some people say, in order to ensure the quality and quantity of muscle, don’t eat any fat, ok?
Professor Yu Kang pointed out: If you don’t eat fatty food for a long time, it will cause the lack of unsaturated fatty acids and trace elements, and will also bring a series of problems, such as Angular cheilitis, tongue swelling, mirror tongue, facial rash, anemia, etc.
Therefore, the middle-aged and the elderly should ensure that there is a fixed source of unsaturated fat in food, such as deep-sea fish (squid does not work), nuts and vegetable oil should be guaranteed in three meals.
Experts suggest eating 100-150g twice a week.
Unsaturated fatty acids in deep-sea fish can reduce inflammatory reaction, which will accelerate muscle loss. Therefore, after the level of this inflammatory reaction decreases, the process of muscle attenuation can be delayed.
Unsaturated fatty acids have certain benefits for weight control, blood sugar control, blood lipid control and primary prevention of cardiovascular and cerebrovascular diseases. It should be noted that these deep-sea fish contain relatively high purines, which should be properly controlled by people in gout and hyperuricemia.
Ensure the amount of carbohydrate (staple food) in three meals
In order to protect muscles, a middle-aged and elderly person must first ensure the amount of carbohydrate in three meals, that is, staple food.
Many middle-aged and elderly people have worries about staple food, afraid of high blood sugar and increased fat. As a result, either energy is negative and muscle is lost, or the burning of protein is promoted to supply energy and the consumed protein is wasted.
Professor Yu reminded us that we must eat reasonably and have at least 100g of staple food for each meal.
Ensure vitamin d supplementation
Vitamin D is also an important nutrient for muscle growth and maintenance. Middle-aged and elderly people can learn their vitamin D level through blood tests. Vitamin D is mainly supplemented by effective mild sunlight for about 10 minutes a day.
In order to bask in the sun outdoors, one should not be separated from the glass. It is better to go outdoors to bask in the sun at noon or in the afternoon when the sun is abundant, exposing one’s face, arms and hands, which is helpful for the human body to obtain vitamin D and promote muscle growth.
Too much sunscreen will definitely affect the effect of sunbathing. If there is already serious vitamin D deficiency or there are some special circumstances that cannot be exposed to the sun, vitamin D preparations shall be supplemented under the guidance of a doctor.
Supplementing antioxidant nutrients
Antioxidant nutrients come from fruits and vegetables, especially some dark fruits and vegetables, such as carrots, tomatoes, purple cabbage, broccoli, etc.
Recommended amount: 500 grams of vegetables and 350 grams of fruits per person per day.
Why is the recommended amount of fruit relatively low?
Because too much infatuation with fruits is risky, vegetables and fruits provide a lot of fructose and glucose in the same amount, which is not safe.
Some people think that they can eat supplements such as Vitamin C and Beta carotene instead of vegetables.
Professor Yu Kang said that this approach is not desirable, because the study found that any nutrient proposed from vegetable inside alone is ineffective. It advocates the use of whole food as the source of nutrients, because there are many bioactive substances in vegetable inside that need comprehensive effects to be effective.
Active movement is the key
Muscles follow the “Use and disuse” rule. If you don’t stimulate them, they won’t grow.
Therefore, if you do not exercise for a long time and lie down for a long time, muscle loss, atrophy and functional degeneration will occur, which is also the main reason for young people’s muscle deficiency.
On the basis of reasonable nutrition, proper exercise, aerobic exercise plus resistance training and comprehensive measures should be taken to grow and maintain muscles.
Finally, Yu Kang called on everyone to take good care of their health, starting with maintaining good muscle weight.
Now let young people than physical fitness may be the same, but 50 years old, 60 years old after the difference may be more and more big.
Therefore, I hope that everyone will act from now on, no matter how old you are, it is not too late and useful.
Muscle is very difficult to grow and maintain, so it requires us to form a good living habit, that is, to stick to it for a long time. Although its effect is often realized after several years, everyone should make efforts from now on.